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Supersheep posted:Please watch me stick my butt out to the camera, and give me some pointers on my squats. Your form is good. Just be careful and make sure you get parallel or lower, it looks pretty close from that angle. I think you're at parallel but I'm not quite sure on a few reps.
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| # ? Jan 31, 2012 18:09 |
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| # ? May 21, 2013 09:17 |
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Blue Steel posted:Your form is good. Just be careful and make sure you get parallel or lower, it looks pretty close from that angle. I think you're at parallel but I'm not quite sure on a few reps. It feels like I'm hitting depth, but I'll keep it in mind. Thank you.
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| # ? Jan 31, 2012 19:15 |
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*Looks pretty good, but try thinking about forcibly jamming your upper back into the bar on your set up, as if you were trying to break the bar over your back. You weren't good-morning it, but if the weight gets heavier it looks like you might start. I find that getting tight before I'm actually supporting the weight on my back is super helpful. *less than half as strong as Blue Steel
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| # ? Jan 31, 2012 19:23 |
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crazycello posted:*Looks pretty good, but try thinking about forcibly jamming your upper back into the bar on your set up, as if you were trying to break the bar over your back. You weren't good-morning it, but if the weight gets heavier it looks like you might start. I find that getting tight before I'm actually supporting the weight on my back is super helpful.
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| # ? Jan 31, 2012 19:57 |
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Sweet, I didn't even know this thread existed until I saw Hoggie get probated from it... Thanks Hoggie! Squats: 45 x 10 95 x 5 135 x 5 185 x 5 185 x 5 185 x 4 185 x 2 I'm not normally this shaky, but gently caress it. I guess this is what tired squatting looks like for me. Overhead Press 45 x 10 95 x 5 135 x 5 135 x 5 135 x 5 135 x 5 135 x 4 Deadlifts 315 x 1 365 x 1 365 x 1 again maybe a better angle, I turned around and moved poo poo out of the way. 415 x 1 415 x 1 (Front View) Benching 185 x 5 Mythical Deathy McDeath bench land 225 x 3 Hopefully I can get some more feedback in here!
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| # ? Jan 31, 2012 22:19 |
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For your overhead press, you'll get more power and stability if you shove your head through as soon as you get the bar over your forehead. You'll have more power locking it out with your traps instead of trying to lock it out in front of or directly over your head. I have a video of my pressing you can look at to illustrate it better. I started pushing more weight and feeling more stable once I brought focus to getting under the bar and bringing focus to my traps. http://www.youtube.com/watch?v=xegt7IDuCCQ
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| # ? Jan 31, 2012 22:27 |
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Here's my deadlift. I'm good at not rounding my back but I think my back is too parallel to the ground. Also I sometimes move my hips before I contract my legs, should I just lower the weight? http://youtu.be/dFi7iEWF93U
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| # ? Jan 31, 2012 22:28 |
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Supersheep posted:Please watch me stick my butt out to the camera, and give me some pointers on my squats. You need to bring your elbows under the bar because your elbows flaring up behind you is part of what is making you lean forward so much, the other part I suspect is a weak lower back because you can tell that you are struggling to good morning the weight back up. Throughout the entire lift you should be pulling the bar down into your traps as if you were trying to bend it across your back. SouthShoreSamurai posted:Sweet, I didn't even know this thread existed until I saw Hoggie get probated from it... Thanks Hoggie! On your squat your knees are pulling inward which means you are trying to compensate for weak hamstrings with quads. Focus on forcing your knees out to the sides and do some box squats or glute ham raises or leg curls or pull throughs or something to work on your hamstrings. For your DL I will just say that you look remarkably close to rounding your back. Rounding your upper back is OK for some people and a lot of lifters do it that way, but your lower back looks like it is getting close to the danger line. GarlicPepper posted:Here's my deadlift. I'm good at not rounding my back but I think my back is too parallel to the ground. Also I sometimes move my hips before I contract my legs, should I just lower the weight? Your hips are coming up way before the rest of your body, keep your abs and back tighter so that your whole unit raises at the same time instead of your hips first which is almost locking out your legs before the weight even leaves the ground. IratelyBlank fucked around with this message at Jan 31, 2012 around 22:35 |
| # ? Jan 31, 2012 22:31 |
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GarlicPepper posted:Here's my deadlift. I'm good at not rounding my back but I think my back is too parallel to the ground. Also I sometimes move my hips before I contract my legs, should I just lower the weight?
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| # ? Jan 31, 2012 22:34 |
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IratelyBlank posted:Throughout the entire lift you should be pulling the bar down into your traps as if you were trying to bend it across your back.
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| # ? Jan 31, 2012 22:35 |
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Orzo posted:I was going to ask if this made the lift harder by adding more downward force...but I suppose that's impossible from a physics standpoint, right? Since the downward force of your arms actually pushes you back up? No it's going to make the lift easier because your upper back (and everything, really) needs to be tight as gently caress and by pulling down on the bar you are really forced to squeeze your traps tight.
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| # ? Jan 31, 2012 22:36 |
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Blue Steel posted:For your overhead press, you'll get more power and stability if you shove your head through as soon as you get the bar over your forehead. You'll have more power locking it out with your traps instead of trying to lock it out in front of or directly over your head. This is good, thanks. What do you think of my squat form?
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| # ? Jan 31, 2012 23:10 |
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SouthShoreSamurai posted:This is good, thanks. What do you think of my squat form? One area that you can more actively address during your squat is shoving your knees out and spreading the floor. Your last set of squats had your knees shifting independently while not part of the squat movement. I wouldn't necessarily say that it's because of a weak muscle, most areas of technique breakdown are due to...technique breaking down. When the reps get hard, focus on keeping your knees out, that way all movement contributes to pushing the weight up. Your back also looks like you could maybe arch harder but I don't think it's a big deal until someone's back starts to round and your back isn't rounded.
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| # ? Jan 31, 2012 23:19 |
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Thanks. I think I'll take another form check vid sometime in the somewhat near future. I swear my knees are never that shaky, I don't know what that was all about. Or maybe they are and I've never noticed, in which case form vid helped! 185 isn't a hard weight for me, so IDK.
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| # ? Jan 31, 2012 23:30 |
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Thanks for the advice, I'll try to improve and post again.
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| # ? Jan 31, 2012 23:34 |
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Hey guys, just wanted to make you laugh and show you new ways to gently caress up max reps at 81% of your 1RM back squat! http://www.youtube.com/watch?v=CgMpXyw8GnM I should have racked the bar immediately but oh well. Also yes I know the rack is too high for my short rear end but I was sharing it and was lazy.
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| # ? Feb 1, 2012 02:07 |
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Squat form check. I did 345x1 and 335x1 in December, went home for a home (meaning no squats) and now I'm struggling with 275x3. I'd appreciate figuring out what I'm doing poorly. http://youtu.be/Wg7TX0XkIZY I have ideas, but I'd like to hear what y'all think.
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| # ? Feb 1, 2012 20:49 |
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Omerta posted:Squat form check. I did 345x1 and 335x1 in December, went home for a home (meaning no squats) and now I'm struggling with 275x3. I'd appreciate figuring out what I'm doing poorly. You could stand to sit back a bit more, but overall your technique is good. Losing strength after taking time off (even 2 weeks) isn't uncommon, but it will return quickly.
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| # ? Feb 1, 2012 22:46 |
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This seems to be the best place to ask this. Whenever i do squats, and it's been like this forever if I don't use briefs, there is constant tension on my hip flexors. As soon as i descend, I feel my hip flexors taking the load, and virtually nothing in my hamstrings/glutes. As I'm coming up, my hamstrings and very rarely a small percentage of my glutes will help to bring the weight up but it's still mostly in my hip flexors. I deadlift around 500 on a good day and briefless I can barely squeeze out a 250 squat without looking like poo poo. Anyone have a good way to fix this? I've tried doing glute activation work but it's been pretty fruitless.
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| # ? Feb 4, 2012 01:02 |
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vids?
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| # ? Feb 4, 2012 01:13 |
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Boogan posted:vids? Don't really have any, my major form problem when i get to a higher percentage is I have a tendency to, when coming out of the whole, raise my rear end first and good morning the weight up a bit. Other than that it's fairly decent, although I can tell I'm using my quads at the top. I think my main problem is my glutes just don't want to fire and something is going on with my hip flexors. I've been using movements from Eric Cressey and Mike Robertson's M2 and assess and correct and lots of the movements where they indicate you'll feel a stretch in your hamstrings, ill feel them in my hip flexors (EG The squat to stand strench)
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| # ? Feb 4, 2012 06:12 |
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Stronglifts 5x5, starting out with light weights to rehab my knee and make sure my form is good. I watched So You Think You Can Squat, and on my previous squat day I widened my stance and pointed my toes out. That caused some discomfort in my knee, so I returned to a narrower stance. http://www.youtube.com/watch?v=S1XQxtgGrjc http://www.youtube.com/watch?v=ip2bCAJfI74 http://www.youtube.com/watch?v=oevQ_4qb_2c First set, I reviewed and it looked like my knees were breaking before my hips. I attempted to fix that on the subsequent sets.
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| # ? Feb 4, 2012 18:43 |
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Hotdog In A Hallway posted:Stronglifts 5x5, starting out with light weights to rehab my knee and make sure my form is good. I watched So You Think You Can Squat, and on my previous squat day I widened my stance and pointed my toes out. That caused some discomfort in my knee, so I returned to a narrower stance. You are dropping down instead of sitting back and going too deep. When you go that deep your lower back rounds in a major way and while it may be fine with low weights, it will become a big problem and probably a sticking points as the weight goes up. I would say try to sit back more but that becomes harder the more narrow your stance is and if squatting with a wider stance hurts, don't do it.
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| # ? Feb 4, 2012 20:17 |
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Hotdog In A Hallway posted:Stronglifts 5x5, starting out with light weights to rehab my knee and make sure my form is good. I watched So You Think You Can Squat, and on my previous squat day I widened my stance and pointed my toes out. That caused some discomfort in my knee, so I returned to a narrower stance. It looks pretty good to me, actually I would say your bar path is good (it does seem to come forward a tad at the bottom on some reps, though). At the bottom your lower back is winking over, so I would either not squat so deep or work on your hamstring flexibility by doing some dynamic warmups/foam rolling, and static hamstring stretches at the end of every workout (or at night every day before bed).
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| # ? Feb 4, 2012 22:01 |
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Form check for squats and deadlifts My friend squatting 5x55 http://youtu.be/BDr86nKj7qo Me squatting 5x85 http://youtu.be/RqHccDtQso8 I also have a question: The power cage at my gym is extremely shallow, and I usually start my squats with one foot on the metal strip at the back. Do you guys have any good ideas on how to start squats, or should I just give up using the mirror and just rack everything the other way around? Me deadlifting 135X5 http://youtu.be/-ZIAHY3rp4M My back is so round and I love looking at the floor.....
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| # ? Feb 5, 2012 06:40 |
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IratelyBlank and Rogue posted:Stuff As far as form goes it seems that you both agree that the root cause of my problems is squatting too deep. I'll grab a box and try to work on a more appropriate below parallel depth.
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| # ? Feb 5, 2012 14:25 |
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STEAK FOR BREAKFAST posted:Form check for squats and deadlifts For unracking it, try to keep both feet on the floor, that is a little bit of a strange setup, but unracking/racking the bar while not looking at the hooks is a recipe for bad things to happen, so I wouldn't turn around. You and your friend both look pretty good, back looks pretty tight and flat, great depth, but you both have a similar problem - right out of the top your bar path deviates from vertical and immediately goes forward. This can probably be fixed just by making a mental effort to sit down/back and think about the bar travelling straight up and down. For the deadlift, you answered your own question - you know what you have to do, so just do it. Your lower and upper back need to be locked in tight extension before you pull or you'll be more prone to injury as the weights go up due to asymmetric forces being put on the vertebral discs. Set your feet, lock your back in super tight, grab the bar, valsalva maneuver, pull. Your starting geometry looks good except for your back not being flat.
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| # ? Feb 5, 2012 18:19 |
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STEAK FOR BREAKFAST posted:
If you mean set the hooks on the other side, then yeah. If you mean simply turning around and walking the squat out forwards and re-racking it backwards, don't do that. Squatting in front of a mirror isn't necessary and can actually be kind of bad since people tend to watch themselves, so if you can set the hooks on the other supports and just squat facing away from the mirror that would be fine.
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| # ? Feb 5, 2012 20:18 |
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Could I get some critique on my squat form? I use a low-bar placement, and the camera angles aren't the best. 225 x 2, this is my max: http://www.youtube.com/watch?v=8PZCUckJj5A 155 x 10, was going for depth: http://www.youtube.com/watch?v=PLdBnwszmB4 Also, I have an issue with my deadlifts where I'm pulling with two distinct motions: my legs extend first, and then my upper body follows. There's no rounding, but I'd like to keep the motion fluid and uniform, any suggestions?
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| # ? Feb 5, 2012 23:02 |
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Looks like a really narrow stance for a low-bar squat. Widen up your feet and sit back more so that your knees don't go so far forward. Also that 225x2 looked pretty easy for a max set. For deadlift, two things I imagine that helped me: a.) imagine a chain attached to the back of your neck pulling backwards - not up but straight backwards, b.) focus not on pulling the bar up but using the bar as an anchor to shove your feet through the floor. That gets my legs engaged far more than if I think I'm just picking the bar up.
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| # ? Feb 5, 2012 23:45 |
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I should clarify, the 225 set was low-bar, while the 155 set was with a high-bar placement. I've tried focusing on keeping my shins perpendicular to the floor in the past, but didn't really think much about widening my stance, I'll try that. What's the general reasoning behind keeping the shins perpendicular and minimizing the distance the knees shoot-out over the toes? I've read about it several times, but don't quite understand why it matters. I'm guessing it emphasizes activation of the posterior chain. Thanks for the deadlift cues, I'll definitely try those.
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| # ? Feb 6, 2012 00:21 |
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Thanks guys! I meant just setting up the hooks on the other side, and that is what I'll do from now on. I'll pay more attention to keeping the bar I think looking at the floor is what's making my back so round on the deadlifts because I don't look at the floor when I'm lifting lower weights and my friend says my back is MUCH straighter.
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| # ? Feb 6, 2012 04:13 |
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STEAK FOR BREAKFAST posted:I think looking at the floor is what's making my back so round on the deadlifts because I don't look at the floor when I'm lifting lower weights and my friend says my back is MUCH straighter. Lift your head up and pick a point on the wall to focus your attention, helps with balance too.
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| # ? Feb 6, 2012 05:37 |
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Pretty sure my squats are solid but I wanted to double check - http://www.youtube.com/watch?v=PaKLchCVeIA I was 90% certain I was going to parallel, but it doesn't really look it on the camera. Maybe it's the angle?
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| # ? Feb 6, 2012 15:09 |
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I'd love for someone to check my form also, I'm 4 weeks into SS and I'm a tad scared to increase weights anymore for fear of having horrible form. Bent over rows http://youtu.be/v0iDp2w9Dy8 Squats http://youtu.be/ErrVrGYvQM4
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| # ? Feb 6, 2012 15:26 |
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Buzkashi posted:Pretty sure my squats are solid but I wanted to double check - It's not the angle, you aren't even close. Remember that parallel is really defined as the tip of your knee being above the crease of your pants, which is deeper than where your thigh would look parallel with the ground.  You might need to work on hamstring flexibility with static stretches at the end of your workout, but if you aren't already, do some foam rolling of your quads, hamstrings and IT bands, followed by 5-10 body weight squats, before you go to the rack at all. It should help to loosen you up, improve flexibility and performance. Other than the depth it looks good (back tightness/flatness, etc.)
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| # ? Feb 6, 2012 17:38 |
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provocateur posted:I'd love for someone to check my form also, I'm 4 weeks into SS and I'm a tad scared to increase weights anymore for fear of having horrible form. Bent over rows look alright to me, but I don't do them that often so I don't know if there are some subtle nuances to the movement. In your squat, right out of the top the bar is coming forward and you're doing a good part of the lifting with your lower back, sort of like a semi-good-morning. Stand up straight and tall, back arched, chest up, then draw a breath and stick your rear end backwards. Push your rear end back as the first thing you do out of the top and focus on the bar going in a straight vertical path. You sit back and down and your torso bends over to accommodate the bar travelling on a vertical path. You also need to go quite a bit deeper - why is the chair there behind you?
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| # ? Feb 6, 2012 17:45 |
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Rogue posted:You might need to work on hamstring flexibility with static stretches at the end of your workout, but if you aren't already, do some foam rolling of your quads, hamstrings and IT bands, followed by 5-10 body weight squats, before you go to the rack at all. It should help to loosen you up, improve flexibility and performance. Other than the depth it looks good (back tightness/flatness, etc.) Thanks, I really do need to roll, stretch, and warm up a lot more thoroughly.
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| # ? Feb 6, 2012 18:11 |
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Rogue posted:Bent over rows look alright to me, but I don't do them that often so I don't know if there are some subtle nuances to the movement. Excellent thank you. The chair is there as originally I wasn't going low enough, it's there to act as a guide.
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| # ? Feb 6, 2012 19:00 |
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| # ? May 21, 2013 09:17 |
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Great thread! I would love some form feedback also! Squats: http://www.youtube.com/watch?v=zhclUdcSONI Bent-over barbell rows: http://www.youtube.com/watch?v=aroZj5LX33g Many thanks in advance!
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| # ? Feb 6, 2012 19:23 |
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