I've been lurking for a really long time and finally decided to take the plunge. After reading just about every single article on this site and watching all the Training Lab videos, I decided to stick to basics. I went Rippetoe's "Starting Strength" front to back twice. I bought a power rack a few days ago, assembled it, and went immediately to work.
Well, my squat absolutely SUCKS! I should preface this by saying that I have poor posture. I've got it all: forwarded rounded shoulders, head forward/down, anterior pelvic tilt...
I think my general posture makes squatting damn near impossible for me. I experimented with just about every type of grip (narrow, neutral, wide), stance (wide, narrow, toes in, toes out, etc), and bar placement (high, middle, low). Everything hurts. Sometimes it's my shoulders, other times it's my triceps or my wrists, others it's my knees or lower back.
And that's just the set up. When I actually go down, my back is severely arched, I lean forward a lot so much that I fear falling flat on my face, my knees go over my feet...
The sad part is, despite all the pain, I thought I was squatting correctly and that the pain was simply part of the exercise. A buddy of mine (who helped me assemble my power rack) pointed out all the flaws in technique. I trust his judgment since he also started with Rippetoe and has subsequently moved on to more advanced programs (he's been lifting for three years). Ironically, he says my deadlift is damn near perfect.
What can I do? Due to my poor posture, squatting feels awfully unnatural. I want to get serious about lifting though. I refuse to be a 23 year old male weighing 148 pounds at 5 feet 9 inches tall. I REFUSE!!!