You should be leaning over quite a bit more. It looks like you don't have much control over your back, and are trying to stay as upright as possible to compensate for this. Are you deadlifting as well? You need to memorize what a rigid back feels like and use it in the squat.

That's based on my own experience. I'm no coach, maybe SSC-Ry can help.

Depth and stance look good to me.

Yeah I'm deadlifting. Friend of mine invited me in December to use his squat rack. Probably averaged 2 to 2.5 workouts a week since then. Some injury and illness caused setbacks that forced me to take time off. Yesterday I deadlifted 305x1x3 and it felt good but slower than 4 days prior when I did 295x1x4. Didnt take any video recently of Deadlift but last time I did get video it looked good to me.

Regarding squats perhaps youre mistaking my love handles for lower back rounding? Thats what I see but I'm not a coach either.

I notice that when I go for more forward lean I end up letting my knees slide forward at the bottom and my weight goes toward my toes. When I go for more of a chest up feeling i feel much more centered between my feet with the feeling of the weight on my heels and mid foot and my knees look like they stay where they should be.

Gonna see if I can get a few still frames for closer look.

https://imgur.com/a/i1SlQW2

I definitely see love handles lol. The light shining on the center of my lower back makes it tough to tell for sure. However I'm aware that I dont see well so theres that.

1. Hold your breath, don't groan.
2. Look at a spot 3-5 feet in front of you and keep your eyes there the whole set
3. Lean over more. Sit BACK and keep your chest down
4. Hold your elbows lower. They are cranked up and this will cause joint issues at some point
5. Buy some weightlifting shoes

Ok ive let all that sink in. Unfortunately my squat rack access is done because my friend is moving. As long as youre not saying omg wtf are you doing ?? I'm happy with my progress.

lower back rounding to some degree is almost always inevitable

but squat shoes will definitely help reduce it

Got 3 reps here, is this better?

Widen your stance about an inch on each side and shove your knees out harder. Narrow your grip if you can too. If shoulder flexibility is a problem you may want to start doing this stretch:

https://startingstrength.com/trainin...sition-stretch

Both upper and lower back need to be tight during the Squat and it will be too hard to get your upper back tight with a wide grip

Thanks, I’ll try that out. I’ve always had issues with thoracic and shoulder mobility (and hip, and ankle )

still seems like your hips are shooting up out of the hole to me

as a corollary, the timing of your hip and knee break on the way down is off

Oh hi Birdman!

Somehow missed this on the last post. I can see what you are saying about the knee break. My ankle mobility has always been a major limiting factor. When I'm really focused on bar path I end up forced onto my toes. It's gotten better with time and volume but still not great. I'll try cueing to break earlier with the knees and see if that helps.

If you compare my squat to deadlift these is a big back>>>quads thing going on. I'm trying to squat 2x/week and haven't been deadlifting, hopefully that helps. I can probably program some leg extensions in too, I've never done much non-squat quad work.

hi ibavly!

yeah ankle mobility can be a tough one--I struggle with it too. I started using squat shoes and those helped a little bit. It seems like you have already given those a try. If you still find you have issues I would highly recommend trying these:

https://primefitnessusa.com/product/sw-solos/

You can by a pair in either 10, 20, or 30 degrees. If your ankle mobility is pretty bad 20s or 30s might help you stay more upright and give you more quad emphasis. The nice thing is you can use these on a lot of exercises designed to target the quads.

Based on how you are currently squatting I would guess your squats are not hitting your quads very hard--your squat looks far more hip dominant. Nothing wrong with that, just means you might benefit from adding in some focused quad work, as you mentioned.