I have been working on this squat issue for a long time now, never been able to fix it on my own, so now i seek help.
Age: 27, Weight: 65kg, Height: 172cm
Training: +5 years, mostly focusing on big lifts. Currently doing 3-split 6 times /week. Interested in strength in the big 3.
Current max lifts DL/SQ/BE: 145kg,110kg,100kg
I've squattet 135kg like a year ago at 70kg bw, squat looked the same then. But had a hip issue so laid off it for a good while and i'm good now. I was constantly super sore in my hip flexors, but rest and stretching hip flexors and glutes regularly helped. I still do a quick stretch every night. Now i'm working my way back up.
I squat semi lowbar.
Video: 90kg workset. Its my last working set on a heavy day:
As i see it. My butt shoots up and i kind of over-arch my mid back through the entire movement. I keep my chest up, but it kind of just creates more of an arch.
I would love to be much more straight, and "tucked in".
To have my butt more under me, and not all over the place.
Because i shoot my hip up, i have the issue that my butt wiggles to the right when the weight gets heavy.
I can feel sore in my mid back the next day after a solid squat session, but other than that, the squat feels solid and smooth.
This is how it looks inside my head while i squat, and how i would like it to look. LOL. youtube.com/watch?v=JfuhMRGRa4M
When i squat light, i would say it looks like a mix between the 2 vids. Better, but i can still sniff the issue.
I can frontsquat like 95kg, so my backsquat is really not that much stronger. If that helps any?
Any ideas are MOST welcome.
I've tried different accessory work, different form, highbar, lowbar, different stance width, but i always end up with the same issue.