I've been squatting for a while, but it's never been an easy lift. I've had some hip flexor pain almost as long as I can remember. I got up to somewhere around 285lb quite a few years ago, but ended up having to take a break from said pain, probably from pretty poor form. Later, while trying to lazily rehab, I started getting lower back pain when squatting above 180-200lb, which I also attribute to bad form and some bad mobility resulting in some dysfunctional butt wink.
I've since spent a long time front squatting and working on mobility and starting to do Limber 11 everyday before lower body work, and have read a lot about hip pain and butt wink and squat form in general, which has all worked together to create a slightly confused squat form, and this is what I've come up with here.
I've been trying to keep my back angle more horizontal - do I need to keep it more? I haven't felt issues in my lower back much yet - this is partly because I used to hyperextend from the get go which definitely put my back into flexion much sooner - does the butt wink look alright? Anything else I should look at?
Squat shoes - I know my ankle flexibility may be creating some issues for me, my chucks are about to expire - would it be a good idea to invest in some squat shoes? Can I wear these while deadlifting?
Last question - I've read a bunch of different opinions on belts - at what point should I even consider using one?
Squat 180lb =
Side view 160-180ish=
Another view =
Quick Deadlift at 275ish if you're bored =
(I've since tried to keep my back more horizontal with some decent results)