Dealing with butt wink

grapaj

My back squat form really tanked when I hit about 150lbs. I deloaded and deloaded and am at 130 and still it seems my form won't fix.
It's like a two-step process when I come up. Butt first, then straighten back/lift chest. I must be leaning too far forward.
I'd take a form video but my gym is super anti-video.
Any suggestions? I used to love back squats but now I have squat-anxiety :-(

Keladelphia

I don't necessarily have any suggestions (it's hard to tell without video) but i'm curious what your foot positioning is like. Are you really pressing through your heels at the bottom of the squat like your trying to push down on the earth with them instead of pushing the bar up? I know when I used to have a problem staying in my heels (coming up too much on the balls of my feet at the bottom) my butt would come up too fast and my chest would fall forward. I actually lift my toes for a second before going for a super heavy rep to remind my body where I should really be pressing.

DawnEmbers

There are some good tip videos on youtube. I like the ones by Alan Thrall "train untamed" and Omar Isuf. Alan Thrall just had a video out not long ago about fixing squats that included butt wink as one of the "problems." He has had a few good squat videos and can be amusing too.