Squat Form Check please :)

Rays_Wife

Hello ladies (and gentlemen)

I would like some critique on my squat form. This is my second go around with SL 5x5. Last year, I completed the 12 weeks and then hurt my back. When I ended, I was squatting 130 pounds. I suspect poor squat form was to blame for my back injury. So I am starting from scratch again. My husband and I have reviewed my two videos (side viewand back view) and think we know what the issues are. I would like to see what you all think. Thanks!

http://youtu.be/rd2dshjhzQQ
http://youtu.be/qLcFaIPq740

And just for kicks here is my deadlift video - feel free to add any thoughts on this too!

http://youtu.be/xpLTNTDjhMg

Amazing1985RSD

First thing I noticed is that you seem to be barely able to unrack the bar because it's too high. Try lowering it down about a notch or two. Primarily for safety concerns.

I also noticed that the bar is taking a c-shaped path of travel. You want to lower and raise it in a perfectly straight line above your mid foot.

You also want your wrists to be straight.

http://www.freeimagehosting.net/818mq

Image A was cut off but it basically illustrates what you were doing. Which is placing your hands under the bar where they intercept some of the weight. You don't want to do that.

Similar thing with the deadlift in that you want it to move straight up and down above the mid foot.

Rays_Wife

Amazing1985RSD -

Thank you for looking at my videos, your suggestions are very helpful! I didn't realize the bar was going in a C shape but looking again now I see you are correct. I'm smacking my head right now because I've read Rippetoe's chapter on squats in SS. I should know these things. It's just so hard to remember so many things when I'm squatting. I feel like my form is utter crap, lol. I'm leaning too far forward, and not sitting back on my heels. If you notice on the back view, my left heel comes off the floor in the downward position. The bar leans to the left. I go off balance and push up on my toes because I favor my right leg so I'm doing more work on my right side. I think I have a muscle imbalance.

You're also right about my wrists not being straight. I was just holding the bar the way it felt comfortable but I will work on changing that.

As far as the bar being too high you're probably right on that too. I sort of stand on my tip toes to get it out of the rack. When I tried setting the bar lower, I felt like I was crouching down too far to get under the bar...I wasn't sure if you were supposed to crouch down under the bar. But I'll give it a go again. I did notice it was easier to unrack the bar that way, especially at higher weights.

Thanks again for your help , I appreciate it!