You don't have huge mobility issues, your problem is with position and control.
You can definitely hit the right positions and create a nice rep with some thought.
I don't want this to be a matter of contention, either take or leave this advice, etc.:
- Drop far more slowly into the bottom position, aiming to have your knees forwards and out and a very upright torso. You are using too much bounce (in the wrong way too) and its making it hard for you to coordinate the movement.
- Don't let your chest drop on the way up.
Firstly, do you think speed at which I drop is the main reason I'm falling forward than then having to good morning the bar up (as seen on my 170kg squat video to a greater degree)? I've always attributed this to a weaker lower back. There's days when I'll de-rack 140kg and it'll feel like 100kg did the week before on my back (before even performing a rep) and vice versa.
Is it Posterior or Anterior tilt you think you have? As that will determine what needs working on.
I may be misunderstanding your point, but you certainly weren't squatting with the right positions and developing a nice smooth concentric in that video,I can with 100kg, but when I start getting up to a reasonable weight, things start to slip. I'm in a state at the moment though so I'll still try and get a video of a working weight set posted when I feel okay.
No, your speed isn't the MAIN reason for falling forward. This is happening because the bar has moved too far forward relative to your heel.I don't want it to come across as contentious but I do have some questions with regards to your comments that I've listed below.
Firstly, do you think speed at which I drop is the main reason I'm falling forward than then having to good morning the bar up (as seen on my 170kg squat video to a greater degree)? I've always attributed this to a weaker lower back. There's days when I'll de-rack 140kg and it'll feel like 100kg did the week before on my back (before even performing a rep) and vice versa.
This is a bit of a none issue. The "accentuated tightness" is just you squeezing those muscles more than you normally would.Secondly, I know what you're saying about my chest dropping. The problem is I feel as if I physically can't force my chest up in this position at the bottom of the rep without putting a lot of strain (feels like I'm stretching a muscle beyond its ROM) on my middle back. If I do an unweighted squat whilst holding onto my rack for balance and physically force my chest out in the bottom position, I have an accentuated tightness in the middle back region. What could this be attributed to?
Again, proper pelvic control at the bottom of the rep will happen naturally once you correct your other problems.Thirdly, I feel as if there is some pelvic tilt at the bottom portion of the rep, if I sit down with my hips as opposed to my knees first, I feel a significant tightness in my hamstrings, could this pelvic tilt be resolved by a more upward spinal position and hamstring loosening exercises?
This is another sign of weak legs and hips, relatively speaking.If it's any additional help, my deadlifts often result in my straightening my legs first then SLDing the bar up.
I may be misunderstanding your point, but you certainly weren't squatting with the right positions and developing a nice smooth concentric in that video
You don't have huge mobility issues, your problem is with position and control.
You can definitely hit the right positions and create a nice rep with some thought.
No, your speed isn't the MAIN reason for falling forward. This is happening because the bar has moved too far forward relative to your heel.
You can see you do pause the last rep, you sit more upright and the bar is more over your heels, but as soon as you drive up you shift the bar forwards and send your hips back.
This pattern unloads the quads and loads the back. So you're essentially relying on your back rather than your legs, which means they are weak. If you continue to squat as you are, your back will continue to take the load and you won't be able to muscle your way of your poor form.
As I've said before, this is absolutely not because of a weak lower back. To assume this is to be completely blind to the mechanics of the lift.
Your speed into the hole is a technical fault. Your shape as you begin your descent isn't good, and you don't have the positional awareness of a good bottom position to be able to stabilise it. Dropping in a that speed means you have no chance of controlling your squat, and just ends up being a slightly redundant way of adding kilos to the bar as a result of the bounce.
Similarly to spoffle, your thoracic spine caves slightly because the is resting too high on your spine relative to the amount you are leaning forwards. Fix the lean and you don't have to worry about it.
However, you reminded me of something I forgot to mention initially:
- You are initiating the squat by breaking into over extension in your lumbar. You then get pulled back to neutral as you hit depth, which is not good at all for the health of your spine.
Yeah I think we're on the same page now. I can understand it getting worse, but the problems are already visible on lighter weight.Ah, I got the impression from you that my form wasn't *that bad* from your previous comments as listed below. I'm now assuming that you meant that my form is currently awful but I *can* hit the right positions and create a good rep with some thought. Not that I *have* in comparison to my 170kg squat video.
I wanted to illustrate that it deteriorates (naturally) with a heavy weight which would make my problems more pronounced and therefore easier to diagnose and fix.
ExactlyThis makes sense, I'm going to try and slow my reps down nonetheless in the interests of stability. Any small benefit I gain in lift strength from the bounce at the bottom (I can concentrically press very similar amounts of weights for some reason, I often mix pauses into my working weight sets.) would be re-instated in eliminating my lower back overload and stabilising the lift.
As I said, you aren't upright enough for high bar.What's wrong with my shape specifically and how do I correct it? The same goes for your comment about my poor positional awareness.
It's not that you need to lower the bar. It is an option, but one that would mean changing other aspects of your squat.As above, how do I correct this? I assume you missed "bar" from your paragraph. I have tried lowering the bar position but it feels quite uncomfortable and causes me to lean forward even more (in addition to thrusting my hips back and coming up with my lower back from the bottom), which wouldn't be conducive to improving my form given the issues you have already highlighted.
Look at what you do with your hips/lower back before the first rep on the side view. This is you over extending your lumbar.I'm not sure what you mean specifically by this; can you please elucidate and advise on a solution?
135kg x f (I found an SKS on DayZ whilst having a break after 130kg and felt obligated to guard it until Spoffle arrived to collect it. He took *time* to log on so I logged off and gave 135kg a go, this was 15 minutes or so after 130kg so I was doubtful that I'd get it as I'd cooled down a fair bit. I gave it a good push though and got it above half way before my triceps failed.)
Good, good. The only thing that would have been better is if you'd failed so hard that the bar kilt you dead.