Proper squat technique...

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I find if i put my back into it, my back gets injured, abd i cant squat for weeks.


I have to actively stop my back from pitching in it, its automatic.
know what i mean?

Try front squats. They'll strengthen the abs, and will reenforce proper posture during squatting in general. On a front squat, it's impossible for you to go too far forward really, as if you go too far forward, you'll just drop the bar. Also, if the weight gets unsafe you can ditch a front squat easier.

Also, you should probably be deadlifting to strengthen the lower back musculature. You can also do hyperextensions and good mornings, too, but deadlifts and squats sorta feed eachother.

So do front squats for a couple weeks, then go back to back squats, and you'll find you'll be able to back squat a lot better. Also, front squats directly improve your ability to clean, too.

Awesome advice 1000knives. I too was having some lower back pain during heavy squats, having to lean forward a bit too much to go really deep (even despite a lot of lower back exercise). Front squats felt incredibly uncomfortable/unstable at first, but just like getting used to the bar sitting on your traps, you get used to it and now some nagging patellar tendonitis has all but healed. Then again, I laid off leg extensions around the same time too, haha...those things KILL my knees. Whatever you do, find a way to get some squats in, can't neglect one of the best compound exercises on the planet.

If you really want a good stabilizing exercise, try overhead squats. Probably gonna have to start with a broomstick or just the bar. Forces absolutely perfect squat form.

grab yourself a book ss by mark rippetoe is good. also look at vids on youtube.
i found i had to go light to start with and slowly build up.
oh and if you have acsess to a smith machine these are great for practiceing then move over to free weight