Originally Posted by MarkI
What are gentle hip distractions?
I film my squats every session usually, and I have posted here. Even with the advice I get still feels off. This was from one of the last sessions, not going any deeper because if I do the pain uncomforted is exacerbated
Yes we do dude, did you get the message I sent you on facebook?
It's in the youtube link I posted.
Watching you're video I can understand that you have hip problems. First thing to notice is you're a good 12" high of depth, like you pointed out.. Even at that height your lumbar spine (lower back) is immediately rounding, it hurts more to go lower because those tight hip flexors are pulled tighter by your lumbar spine. The hips and lower spine are all related, all those external and internal rotators connect to it. My guess is you have really tight hip flexors that are also weak along with bad bracing mechanics. You really need to understand what lumbar extension and lumbar flexion feels like, so you can stay in extension and avoid flexion. I'd practice lying supermans to sort of build a minds eye to what proper extension feels like:
As for the tight hips I'd continue to sit on a lacross ball and release the hips. You're main goal should be to squat lower and lower each week while staying in lumbar extension, this will increase your hip mobility too as the weight pushes you under.
I know I get pegged for being crazy with this stuff, but it should be an easy fix if you stay on top of it and it's better than not squatting.
You might want to take a look at your lower back on deadlifts too.