[Gunner]

Hi, I squat once a week for strenght and mass purposes. Lately I'm developing some pain, soreness and inflamation in the right pectineus, just where the adductor, oblique and groin join. Fortunately it's not a hernia but just to be sure of my form please find below my squat (275 x 5) and critique:

Thanks

[el conquistador]

Pretty good overall.

I would say relax your neck and look down towards the floor.

Also from this angle it looks like your knees are too far past your toes at the bottom of the squat.

I can't really help much with the injury sorry.

[billbudsocket]

Not bad overall, but you are leaning pretty far forward - try leaning back more. Squat wider if you can, to use more of your hips. Squat deeper.

[Ensam]

Looks pretty good. As others have said you're leaning a little far forward. Keeping your chest up and your chin tucked back (not down necessarily) should help with the pitching forward. The weight should be in your heels the whole time. Focus on keeping your abs tight as well. Breath a big breath into your stomach (so you're extending your belly). Then tighten your abs on top of that and you'll get a much firmer core.

[StrikeBack]

FYI, I might be harsh coming from powerlifting.

Overall it is pretty poor. You set up badly and it affects the whole set.

Watch and practice that every time you set up under the bar: https://www.youtube.com/watch?v=GtPN-ftmxG8

The only thing I'd change in the video is that neck position should be neutral wrt the whole back so you don't necessarily have to look up.

You're falling forward. Need to work on balance. Again it's because you start poorly with your setup that you lose balance later on.

IMO it is your setup (and repeated bad groove) that causes inflammation in the area you're referring to.

Squat deeper.

Lock out every rep. You didn't finish any rep you started.

Squat faster. Too slow on the way up, and it's not because of the weights. I can tell you could've moved faster, but didn't. Squat every 275 as if it's 400 on the bar and you have to hit as hard as possible.

[Vaun]

- Wear better shoes. Toe shoes really are bad for squatting, a pair of chucks work well.
- You are not going down to parallel.
- You are not sitting back far enough with your butt, leaving you in an upright position. You want your shins to be in a 90 degree angle(straight up) from the floor, in the bottom of the squat. Flexing your ankles and knees like that will lead to injury, as the weight gets higher. The analogy I have for this is reach back with your butt like you are about to sit on a toilet.

And lastly...

Stand up all the way.

[StrikeBack]

Nothing wrong with toe shoes. They're non-compressible and since they spread your toes out, they give you a wide supporting base. Chucks aren't that good. Have a look at the IPF Raw Classics powerlifting videos sometimes and count how many use chucks (none). e.g:

https://www.youtube.com/watch?v=9HeZjATC...Wn0NkYKyIP

The vertical shins are physically impossible if you want to squat good weights *raw* and to depth. This "sit back" and vertical shin cue was for multiply equipped lifters who do not squat to depth (e.g: SPF, West Side), in order to load up the suits. When you sit back like this without equipment (raw lifters), you take your legs mostly out of the lift and massively overload your back and hips. Not good!

This is more like how a raw lifter should squat low-bar:

https://www.youtube.com/watch?v=McnDScXW...m_TpXyWY2g

The lifter in the video is the best squatter in my weight class (74kg raw, IPF) and currently holds a few world records: open WR squat, junior WR bench, junior WR deadlift and junior WR total.

Watch the balance between his knee drive and hip drive.

For raw lifters, it's not "sit back sit back sit back", it's "hips back a little bit then sit down".

[Stun]

(10-16-2014 12:35 AM)StrikeBack Wrote:  

The lifter in the video is the best squatter in my weight class (74kg raw, IPF) and currently holds a few world records: open WR squat, junior WR bench, junior WR deadlift and junior WR total.

Watch the balance between his knee drive and hip drive.

That is mind boggling. A guy I could pick up over my head without breathing hard is able to squat hundreds of pounds more than I can. Beastmode.

[dog24]

(10-16-2014 01:29 AM)Stun Wrote:  

That is mind boggling. A guy I could pick up over my head without breathing hard is able to squat hundreds of pounds more than I can. Beastmode.

Was that comment really necessary? Not the first time i heard that one too.

Yeah you lift a lot... for a small guy. Yeah you fight alright...for a small guy.
Thats not the right mindset man.

[Stun]

(10-16-2014 01:37 AM)dog24 Wrote:  

(10-16-2014 01:29 AM)Stun Wrote:  

That is mind boggling. A guy I could pick up over my head without breathing hard is able to squat hundreds of pounds more than I can. Beastmode.

Was that comment really necessary? Not the first time i heard that one too.

Yeah you lift a lot... for a small guy. Yeah you fight alright...for a small guy.
Thats not the right mindset man.

It is coming from a place of admiration for the work and effort he put in. I don't exactly have superior genetics for weightlifting either- the main reason I can pick up a 165lb guy like that, is I put my effort in too.

[rudebwoy]

Pretty decent form, but it is obvious the weight is too much for you.

Try less weight and work on your form, wider stance and lower the ass a bit more.

Any type of pain would suggest there is a problem, again lower the weight and try for more reps.

I myself max out at 225llbs, if I am feeling good I might add another 25 per side. My thighs are big and my ass is getting bigger, then again I also play soccer.

[Vaun]

(10-16-2014 12:35 AM)StrikeBack Wrote:  

Nothing wrong with toe shoes. They're non-compressible and since they spread your toes out, they give you a wide supporting base. Chucks aren't that good. Have a look at the IPF Raw Classics powerlifting videos sometimes and count how many use chucks (none). e.g:

https://www.youtube.com/watch?v=9HeZjATC...Wn0NkYKyIP

Yes but no one in that video are wearing toe shoes. They provide no stability or base for squatting. They are dangerous for squatting in my opinion. Maybe its a regional thing, but here in the states chucks are pretty much the staple shoe in powerlifting.

(10-16-2014 12:35 AM)StrikeBack Wrote:  

The vertical shins are physically impossible if you want to squat good weights *raw* and to depth. This "sit back" and vertical shin cue was for multiply equipped lifters who do not squat to depth (e.g: SPF, West Side), in order to load up the suits. When you sit back like this without equipment (raw lifters), you take your legs mostly out of the lift and massively overload your back and hips. Not good!

Not true, and all federations you reference are judged on parallel. In his case, this cue would probably cure the fact that his body is caving in around the bar.

(10-16-2014 12:35 AM)StrikeBack Wrote:  

For raw lifters, it's not "sit back sit back sit back", it's "hips back a little bit then sit down".

The toilet cue is often used to teach people the proprioception of this movement who otherwise have no coach and need familiar movements to refer to.

[civpro]

Your form is excellent.

[weambulance]

I wear Vibram Five Fingers ("toe shoes") for everything but front squat and olympic lifts and I've never once felt the slightest bit unstable.

[rhodey]

(10-15-2014 01:55 PM)Gunner Wrote:  

Hi, I squat once a week for strenght and mass purposes. Lately I'm developing some pain, soreness and inflamation in the right pectineus, just where the adductor, oblique and groin join. Fortunately it's not a hernia but just to be sure of my form please find below my squat (275 x 5) and critique:

Thanks

Overall you are "Ok" in my opinion.

Just to nitipick:

I see you are low bar squatting, hence the forward lean... but maybe it's a tad too forward when you take into account that you are only going parallel and not rock bottom.

Based on your upward ascent speed I do not think the weight is too much for you, you have good power coming out of the hole and I see little signs of grinding.

Perhaps you might consider going rock bottom to shift the stress more toward you hips - that might alleviate your pain. Alternatively you could try high bar squatting and see how that pans out.

[WanderingSoul]

Go to a serious weight lifting forum to get advice on your squat form. You'll get better answers from more experienced people and some actual coaches.

[berserk]

Just watching it hurt my lower back, but I high bar squat so maybe that's the way it should look on low bar? The mechanics of it just seems that there is a lot of force being applied to your lower back and hips.

[Foolsgo1d]

Some easy pickings.

- Not deep enough, you can go deeper
- You're not getting your hips under the bar as you come up. Pushing your hips under allows more power coming up. This prevents you from relying on your back which turns into a good morning

[PHC19]

(10-20-2014 10:32 AM)RioNomad Wrote:  

Go to a serious weight lifting forum to get advice on your squat form. You'll get better answers from more experienced people and some actual coaches.

This.

@OP...you're pretty strong, but your squat is pretty much a train wreck. This is a good thing; once you un-fuck some of your accumulated issues, you have the potential to be extremely strong.

Your setup, walkout, and re-rack are all rushed and sloppy. Check out Mike T's video on Technical Mastery. This is an abbreviated summary of the importance of the small details. Mike T. is THE MAN. He is brutally strong and a highly competent professional. He also has a beautiful squat.

Lumbar extension (i.e. point your dick between your legs, you'll understand) prior to the eccentric phase, elbows up, knees out and eyes down as you glide down.

Hips to just below parallel, drive your ass up as you bounce out of the hole and lock out at the top. You've got no hip drive at all, which is essential in a low bar squat.

Your knees hurt because you've got some knee slide going on, which is killing your stretch reflex in the adductors and hamstrings, your depth and putting unnecessary stress on the patellar region (this can also be attributed to not locking out at the end of the concentric phase of the movement).

Get some weightlifting shoes, and knee sleeves if you can. Knee sleeves are a life-saver. Rehband blues or SBDs are great, the latter being the gold-standard.

[bigbait]

(10-15-2014 01:55 PM)Gunner Wrote:  

Hi, I squat once a week for strenght and mass purposes. Lately I'm developing some pain, soreness and inflamation in the right pectineus, just where the adductor, oblique and groin join. Fortunately it's not a hernia but just to be sure of my form please find below my squat (275 x 5) and critique:

Thanks

First things first is to decide what kind of squat you want to do olympic or powerlifting. I've been told many people get groin and knee issues when they do olympic squats and it goes away if they switch to powerlifting squats

http://breakingmuscle.com/strength-condi...-is-better