Could be many things, upstream you lack external rotation torque (glutes and lateral rotators), and down stream you lack dorsiflexion rom and general ankle mobility. Seeing some excessive lumbar movement during your squat, knees weak arms are heavy there's not enough external femoral rotation and glutes activation to fully oppose valgus tendency. How's your hip rom? Do you have full passive flexion and external/internal rotation?

lolol

e: that said its not god awful but you can definitely work on things, as can all of us

This post was edited by cloudkicker on May 23 2016 01:44pm

I don't understand half of of these things, what motions should I be able to do? I know my ankle dorsiflexion is god fucking awful though. I should work on that tbh.

youtube kelly starrett. god of understanding mechanics

Will do when I get home.

Any tips for ankle dorsiflexion? I used to do stretches for it before squat workouts, and I'd get a bit of extra forward knee travel, but it never carried over into my squats, I'd always follow the same groove. If I tried to push my hips forward to force my knees to travel forward the squat felt A LOT harder than normal

Hips shouldn't go forward, having more dorsiflexion end range is useful for allowing your thighs to externally rotate more, when squatting ass to calf, as well as for maintaining a neutral foot to protect your knees

ohh, so more dorsiflexion just means I can point my toes more forward, rather than out?

Correct

Some cleanpulls.
180kg on bar, idea was to do 5 sek on eccentric phase but back was fried after 10ish sets of powercleans and 4 sets of pulls before this one. So it ended up being like 3sek


This post was edited by PlaaD on May 24 2016 09:24am