I'm a noob currently stuck at lifting 50kg for squats because I keep rounding my lower back and it hurts.
How to eliminate butt wink, /fit/?
Try changing your tampon, might really help in your instance.
Stretch your hamstrings like this https://www.youtube.com/watch?v=IE7nALXgXz0
And work on ankle mobility.
Using a squat plug also helps.
Ankle mobility. Stretch those bad boys out. If you're not using weightlifting shoes with a heel, try putting a small plate under the heels of your shoes and see if that helps.
Try a wider stance.
Try stretching hamstrings, though generally this is not the culprit unless you have crazy tight hamstrings.
I'm a grill bby.
I just happen to have a benis :3
Is it okay to have a really wide stance? Not sumo, but maybe 140% shoulder width with toes out 45°. I have a ridiculously short torso and can't squat for shit
I get to deadlift heavy though
I like to do something called a sot press. Grab a broom stick, place it behind your neck with a very wide grip, squat, and do behind the neck snatch grip press in the bottom of the squat.
You can do this everyday (unloaded) and it will help with hip and back flexibility, and maybe some ankle flexibility.
Should try opening up your posture and making sure your back is straight.
For an open posture, turn those forearms and palms forward where the shoulders basically just roll back in to position. The same can be done for legs and hips. It should help mentally accentuate hip uprightness, and the better shoulder position should make holding a high bar grip on squats super comfy.
The potential to stretch properly is a cue to what should be more flexible. High kicks, splits training.. Also, flexibility increases muscle mass potential.
umm tense lower back? You probably are not tensing and bracing your core when you squat. Try the low-bar squat, deload and work your way up with good form and tensing the lower back. Also try stuff like barbel rows and deadlifts.