If you look at my formcheck however minimal it may seem, I tend to overextend my lower back out of the hole. Tried lots of different cues but it keeps happening. Hope someone here will have some tips that can help me.
I tried pushing more out of the hole instead of lifting my chest and bracing better. Also tried various stance widths and amount of dorsiflexion.
First, work on your walk out after you unrack it. You’re burning a ton of energy in this video before you even start the lift. Second I think you’re holding the bar a little high up toward the neck. Squeeze your shoulders and elbows back toward the middle to create a shelf behind your traps and rest the bar there.
You look fairly tall. How tall?
The biggest form change I would recommend is the bar is resting on your lower neck. You would be much better served finding that groove on your traps that also rests the bar on your rear delts.
Your bar path looks. I would not stop at the bottom, except to use that as a separate squat exercise. Your regular back squats should take advantage of the stretch reflex at the bottom.
Like @blshaw said, you need to tighten up all that wiggly, bouncing, foot thing you got going on. I think you need to work on your bracing.
Here’s an quick clip from last year where I hold the bar on my back. I kind of squeeze and rotate under it as I offload.
