I recently began squatting seriously and heavily, ATG the past couple of weeks. I've watched Sensei's Squat RX videos, have practiced with a broom stick at work (at a greenhouse at my university) on my break and been incorporating all sorts of squat stretches to loosen me up. I thought my form was getting much better and squatted a plate each side of the barbell at my gym; at first everything seemed fine. Weight was on my heels, hips pushing back, chest up, tight arch, ass to the grass. All of a sudden after my workout i feel a slight twinge in my back and in the next few hours i pretty much knew that i had a light sprain in my lower back.
I wont be going back to the squat rack until im recovered 100% which im guessing will be in a week or 2, but i am just so frustrated that i injured myself even after practicing so much with the broomstick, watching so many videos and reading so many articles. I squat high bar and i think i am having a really big problem with my back angle. How perpendicular should my body be to the floor in the hole? I know its necessary to balance my body by leaning forward slightly, but i begin my descent, by push my hips back first while simultaneously leaning forward slightly to balance my body first before bending at my knees and ankles. But when i lean forward to balance myself all the weight is still in my heels and i can feel my hamstrings and glutes activating in the hole. Should my torso be tilting forward for balance right from the get go like this? Or is this stage more deeper into the hole? And should the squat be performed in stages, such as pushing back with hips first while simultaneously tilting forward and then bending at the knees, or one smooth motion with the knees and ankles bending while the hips go back?
The strange thing is that my front squat form is really tight; its just the back squat thats really giving me a hard time