You’ve obviously got mobility issues. The videos already posted here are good resources.
If I were your trainer, I would stop with the front squats for now, and do goblet squats. Goblet squats are a great way to get used to a full ROM, and almost everyone can perform them. Google goblet squats if you don’t know what that is. You won’t have to worry about keeping a bar racked, and you can focus on the movement patter itself.
I would also advise against the squats in the smith machine. Look at the machine. The machine is built so that the bar slides forward as you descend. That will MAKE you fall forward when you use it. The bar should travel straight down and straight up. The machine prevents you from being able to accomplish this, and training this way will hinder your ability to properly learn the movement.
And as others have said, check your ego at the door. You clearly can’t properly handle 225 on the bar at this point. That squat was goddamn terrible, and you still only got 1 rep. You shouldn’t be working with more than 100 lbs right now.
I’m giving you advise that I would give myself if I could go back to when I started lifting. I had to learn to properly squat years after I started, because nobody told me what I was doing wrong.
I didn’t say o couldn’t squat from my back was overdeveloped. I was saying I wasn’t sure if that could be a reason if mine was. Had no clue. Its hard for me to straighten my upper back as I sloutch a lot. I was doing them on the smith because the other racks were taken and wasn’t about to wait for them. I’ll refrain from that from now on. I didn’t like it. I know what a goblet squat is and do them here and there so I will pick them up more to help. I think my issue is more in my wrist as well now after watching several front squat form videos.
I thought they were flexible enough to hold that way so I’m going to try the straps around the bar technique and post a video once I do that and see if I get into a better position. Now i do know if I use the safety bars and sit the bar on it for a split second that I straighten up a lot for my way back up but still fight the down movement.
And promise its not an ego thing. I thought I was ready for that weight but don’t care to drop it to get everything right. Hince the reason I was asking.
[quote]emd513 wrote: http://s940.photobucket.com/user/emd513/media/20150605_165008.mp4.html
Here today’s paused 1sec squat. Decided to use straps seeing if maybe wrist flexabillity was also an issue. Feel like it was. Had a couple people watch and help me get myself set right on the main lift. [/quote]
Reposting video for you; had to grab the file URL out of the HTML. TNations forum was trying to embed that html file. Unsure if this is as temp URL or not.
Your form looks pretty good here. Although, it looks like your heel is raising throughout the whole lift, even when locked out standing. Hard to tell if your ankle is rolling in or not. Do your knees cave in? Might just be an ankle flexibility thing, too.
Thanks. Don’t know what’s going on with me posting videos. Never have this issue. I was thinking my ankles were not letting me sit right either. They don’t let me go much further forward. The heels is me scared to lean back I take it. I was sitting on them more but these shoes are rolled up in the back as well. Forgot my other pair. Might be why it looks like I’m on the balls of my feet instead.
[quote]emd513 wrote:
Thanks. Don’t know what’s going on with me posting videos. Never have this issue. I was thinking my ankles were not letting me sit right either. They don’t let me go much further forward. The heels is me scared to lean back I take it. I was sitting on them more but these shoes are rolled up in the back as well. Forgot my other pair. Might be why it looks like I’m on the balls of my feet instead. [/quote]
Shoes can make a difference in your case for sure. I personally use weightlifting shoes, with a raised heel, to squat in. A raised hell will help compensate for lack of ankle flexibility. A hard sole will prevent ankle from rolling in (hm, maybe?), and just give a bit more stability overall. They can be a bit expensive depending on your budget. Some people don’t like them. I personally will never squat without them again.