I am new to lifting and am about to start my first real program (5/3/1) but I am having a problem. I want to squat high bar and while I have found it quite easy to squat low bar with somewhat decent form I am finding it almost impossible to do so with high bar.
I have noticed that the biggest obvious problems I have I’ve been able to find following some mobility drills online from people like Kelly Starret. Squatting with my toes next to a wall facing it and trying to squat down as low as possible without any of my body touching the wall wither with my arms hanging down in front of me or holding a kettle bell or holding a broom or band overhead.
The most glaring problems I have are the following:
Forward lean of the torso and the inability to remain upright
The inability to sit back at all without losing balance (this leads to bar travel forward and thus bad squatting)
Inner groin tightness making it difficult to engage me hips
Upper back and shoulder rounding leading to problems stabilising my lower back properly
Ankle and shin stiffness meaning that i find it hard to get in the correct positions because I can’t use proper ankle dorsiflexion
I was just going to do a low bar squat but I am now thinking this will just mask my current and rather severe mobility problems and lead to me having greater problems in the long run.
I was hoping for some pointers on addressing these issues while still squatting. I have seen other people list these same problems online and usually it takes them at least 6-8 months to competently resolve these issues. The people who have posted success stories however seem to refrain from weightlifting and running while dealing with them.
I want to be able to workout while addressing them, is this even doable and how would you approach it?