I hope this is the right place for this. I had myself filmed doing squats and wanted to know if my technique is OK. The thing is, I’ve injured my hips twice over the years (impingement, I think, but I’ll have an MRI done to be sure).
I’ve now done 80 kg for a few reps (at my “best” I could do 160 kg for 5 reps…).
First of all: the “hinge” (deliberately pushing the hips back) in the video is extra. I wanted to draw attention to it for myself (in my head) and make it clear to myself. Normally, I do this in one go and don’t hinge and then bend separately.
And I’m sorry for the pixelated mess, but unfortunately there’s no other way.
I squatted in much the same form as you, and seemed to feel a sharp pain in my tensor fasciae latae about every year. It took a couple months to heal. I started doing fairly low weight on an abduction machine on leg day, doing 10 reps with a couple seconds hold in the contracted position. I never had a problem with that hip pain again.
The area you mentioned tends to be more on the outside. For me, it was more on the inside. The doctor suspected it was the hip extensor. But as I said, I have an MRI appointment soon. I don’t have any pain anymore and can do squats again, but maybe they’ll see something there anyway.
With high bar squats, the bar doesn’t necessarily touch the shoulders, does it?
I have another video from a few months ago (with slightly more weight, but better execution—at least in my opinion).
Perhaps the execution in the first video is really poor due to uncertainty or the two-month break (or because I pushed my hips back extra for the video).
But it’s also possible that my general squat technique isn’t that good. I’d be grateful if you could assess my technique here as well:
Yes, this answer refers to normal squats. But does your answer also refer to my video here? That’s what I’m ultimately concerned about here (sorry if that was meant ironically on your part, I couldn’t tell from your post…).
But now I’m in a dilemma. I saw the following video: https://www.instagram.com/reels/DOrAqKXDnCS/
After watching the video, my form ended up like in the first video. Before watching the video, my form was like in the second video. However, the guy in the video isn’t wrong and maybe that’s why I injured my hip. Don’t you think my back is overextended in the second video and thus I should be more hinging?
You don’t want to drive yourself crazy watching and comparing videos and looking for problems.
If your back is Over Extending, you will Feel it. Symptoms of over extending…
Your lower back will shorten and get tight as you drop into the squat.
It will be difficult to load your quads as you descend, and you’ll feel less quads and more low back the deeper you go.
When you come up, It will be tough to keep control of your abdominal muscles and rib cage. The lowest part of your rib cage will raise up and out, away from your pelvis.
You rock forward onto your toes near the bottom and on the way up.
When videod directly from the side, the bar will move forward on the way down and backward on the way up. Instead of straight up and down.
@noliftnofit this reminds me of an important signal that your form is wrong (at least on that rep). If you feel the weight shift where more weight feels on your ball of the foot or toes, you are now trying not to fall forward with some of your power. Ideally, the weight feels equally distributed on your foot, where all of your power is up. This doesn’t necessarily mean that your form is optimal.
Thanks.