This was me in October of 07 after lifting seriously for about 6 months or so. I bought into the blind ATG Nazi cult that seemed to hold sway over some forums at the time, and this was how I squatted.
Gah, I want to delete this video and forget that it ever happened but I figured that some people might benefit from seeing it so it remains on my youtube account.
This is as they say “buttwink” which is the lower back rounding when hitting depth in the squat. This is akin to rounding in the deadlift, which is obviously something that should be avoided at all costs.
Hip mobility is the answer.
I’m a little older and a little smarter now, and I just hit 3 plates in the low bar back squat a month or so ago.
Bottom line is, squat as low as you can without rounding and stay there and slowly increase your mobility until you can squat properly.
Thanks you so much for those links. It seems fairly clear to me that my hip mobility is lacking. I only recently started doing squats and managed to strain my back about a week ago largely because my back rounding when trying to get depth.
I started squatting ATG a few years ago when Charles Poliquin advised me to. I asked him about “rounding” and he laughed and said. “That’s bullshit. I’ve been training people with ATG squats for 20+ years and never had even one back injury from it.”
So after following his advice for the last few years (I’m fast twitch so heavy singles and triples are standard fare for me) I can back him up - I’ve never had a problem.
I actually didn’t think the OP form was bad at all really. Maybe keeping the chest pushed out more would help keep the body more erect and not create the round.
Don’t over think the squat, learn safely and then just do it. Like someone else said, I have been squatting for over 20 years also, and nare an injury in my life from it. Only hurt myself deadlifting due to ego, and learned to check it.
The second link is fucking gold, thanks alot. I think you can hurt your back more by deadlifting than squatting…unless your squat becomes a good morning.
I see more back injuries on the squat than the deadlift, and it is always a form issue with a big forward lean.
I find everyone rounds their lower back either due to flexibility or not keeping a proper chest up position when squatting and they tend to look at the floor rather than straight ahead or slightly up.