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  • lilawolf
    lilawolf Posts: 1,690 Member
    Squat form check please! This was my last set so I was tired. The second rep was definitely too far forward so please focus on the first and last.

    THANKS!!!

    http://youtu.be/MUmPw8GM-Vo
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    Squat form check please! This was my last set so I was tired. The second rep was definitely too far forward so please focus on the first and last.

    THANKS!!!

    http://youtu.be/MUmPw8GM-Vo

    Overall it looks good. It looks like the bar is too far forward which is causing your knees to be too far forward. There's nothing wrong with knees going over toes per se, but in this instance there is :) The bar not being centered over your foot odds probably why you were folding as well on the 2nd rep. Try to sit back more into the squat.
  • lilawolf
    lilawolf Posts: 1,690 Member
    Squat form check please! This was my last set so I was tired. The second rep was definitely too far forward so please focus on the first and last.

    THANKS!!!

    http://youtu.be/MUmPw8GM-Vo

    Overall it looks good. It looks like the bar is too far forward which is causing your knees to be too far forward. There's nothing wrong with knees going over toes per se, but in this instance there is :) The bar not being centered over your foot odds probably why you were folding as well on the 2nd rep. Try to sit back more into the squat.

    Are you saying that my hips/butt need to go further back, that my trunk needs to be more upright or both? It feels like the weight is approximately over midfoot when I squat (though I felt myself tilt/fail on that second rep). I can feel if the weight goes over my toes pretty easily ever since I've taken my running shoes off. I do think it may take a couple sessions to get used to the heel not being there though. Maybe I should put my heels on 2.5 plates?
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    You need to put your hips back more. Your torso angle looks fine in both the first and 3rd rep, but having the bar past your feet is probably what is causing you to fold over in the second. Have you tried a wider stance?

    zB7as7x.jpg?1

    If you look at the picture the line goes through the middle both your feet but doesn't even hit the barbell.
  • lilawolf
    lilawolf Posts: 1,690 Member
    You need to put your hips back more. Your torso angle looks fine in both the first and 3rd rep, but having the bar past your feet is probably what is causing you to fold over in the second. Have you tried a wider stance?

    zB7as7x.jpg?1

    If you look at the picture the line goes through the middle both your feet but doesn't even hit the barbell.

    Wow. That picture really helped. I should have paused my own video! I completely see what you mean now. *sigh* One of these days I will get these squats down...
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    there's a nifty free app if you have android (they are working on IOS) called Barsense which draws a line following the barbell through the set. Worth checking out!
  • lilawolf
    lilawolf Posts: 1,690 Member
    You need to put your hips back more. Your torso angle looks fine in both the first and 3rd rep, but having the bar past your feet is probably what is causing you to fold over in the second. Have you tried a wider stance?

    zB7as7x.jpg?1

    If you look at the picture the line goes through the middle both your feet but doesn't even hit the barbell.

    Wow. That picture really helped. I should have paused my own video! I completely see what you mean now. *sigh* One of these days I will get these squats down...

    I tried everything today: Purposely trying to stick my butt out further, trying to lean back, trying to keep my knees from going forward by dropping my butt straight down, wider stance, heels on plates, toes pointed further out, etc. The wider stance helped with just the bar but not with weight (I did 95 then 75lbs down from 105) and it was also much more difficult. Frustration may have been part of it so I will try again Saturday. Any advice would be appreciated!
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    The problem is you're high bar squatting with a low bar squat back. You need to decide which one you want to do. :smile: If your back was in the correct angle for a high bar squat (much more vertical) than the barbell would be at mid foot, where you want it to be. If you want to low bar squat, then you just need to get the barbell in the proper position and get your butt back more (as already mentioned)
  • girlie100
    girlie100 Posts: 646 Member
    Leadfoot is right. Nothing wrong with high bar but you need to be much more vertical in the torso. When you unrack with high bar make sure you are getting your chest up so the torso is vertical. Once you have you stance settled start the squat by breaking at the knees rather than the hips so the bum drops straight down rather than backwards this will help keep your torso vertical. I always look slightly upwards to stop the chest falling.

    The same can be applied to low bar, although your torso is going to be slightly more forward you want to keep it as close to vertical as you can.
  • lilawolf
    lilawolf Posts: 1,690 Member
    Both of these responses ^^ make a lot of sense. I think that I will try low bar since I have that form down other than the bar position. I think it may put less stress on my sore rotator cuff as well.

    If that doesn't feel right I'll try the high bar again while concentrating on keeping my chest up. Never thought about my chest during squats to be honest.

    Thank you both so much!
  • lilawolf
    lilawolf Posts: 1,690 Member
    I did low bar squats today. Pretty much the same form that I was trying to use with a high bar, but with the bar lower like it should be. WAY easier. Bar is over mid-foot, the weight felt lighter, and I didn't feel like tipping or that my heels wanted to come up. Here is a video of my first set:
    http://youtu.be/q3ZkXnNRiEw

    I'm aware that I didn't go deep enough, but in the next set I lowered the safety bars and hit parallel (or below) and really got hip drive going. Relatively easy EXCEPT(!) my wrists were seriously sore. The hardest part by far was the stress in my wrists holding the bar in place. I have tendonitis in both wrists that occasionally flares, so they may be weaker than normal. Advice?

    Another thing. I read a bunch of articles/opinions/whatever and I'm not sure if I should stick to low bar or not. Apparently it SHOULD be easier than high bar and that isn't necessarily a good thing. That there are better exercises for the posterior chain (romanian deadlift and good mornings were mentioned) and that I'm neglecting my quads with low bar. Honestly, I'm not sure how big I want my quads to be. Strong, yes, but big, not so much. I don't think that the curve of the quad into the knee looks feminine at all (for me and for me only). Thoughts? Should I try high bar with a lifted chest, arched back, and dropping my butt straight down rather than back and see if I can get that form right or go with what is now working?

    THANKS!
  • girlie100
    girlie100 Posts: 646 Member
    better, hard to judge depth as the guards are in the way but looks close. Don't make a point of leading with your hips and pushing your bum right back, break at the knees and allow the bum to drop and keep the back more upright, this will help you further down the line as the weight increases and stops the pitching forward.

    Low bar will allow you to move more weight than high bar that's why its easier. Don't worry so much about quad neglecting, women are quad dominant anyway so recruiting the adductors into the mix with the toes out wider stance helps.

    With regards to the wrists, I can't tell whether you have thumbs over or under the bar. Your hands are there to wedge the bar to your back, you shouldn't be gripping too hard if you have thumbs under and you shouldn't be supporting the bar in place with your wrists. If you are using thumbless grip and still getting pain this could be down to shoulder mobility, move your hands wider on the bar
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    If using thumbless grip (thumbs over the top of the bar with your fingers) make sure that your wrists are in a straight line with your forearm. I find in order to do this I have to place the meaty part of my palm (right at the bottom) on the bar first in the right place, then get my fingers over. the bar doesn't snuggle into my palm this way so it feels a bit odd to start with!

    stick your shoulders together (like with bench) and push your elbows back (not out to the side like wings). This will also help make the 'shelf' of flesh for the bar to sit on as well as getting your wrists straighter :)
  • viglet
    viglet Posts: 299 Member
    Hello Everyone,

    So I have been doing stronglifts for just about a month and a half (took two weeks off due to illness).

    The video is my first set of squats and my last set of squats at 105.
    The second part is first set of OHP at 45lbs.

    Please don't judge me for my weakness lol

    http://www.youtube.com/watch?v=s31nrKoPWcU&feature=youtu.be
  • dixoncrew
    dixoncrew Posts: 186 Member
    Here are a few videos if you ladies wouldn't mind checking out, I'd really appreciate some feedback from experienced lifters. Something is just not clicking with the squats, I feel like every rep I do my form is different and I just can't get any consistency. So frustrating.

    Squat warmup set @ 75#: https://www.youtube.com/watch?v=0iPszi5Vrcc

    Squat working set @ 105#: https://www.youtube.com/watch?v=gZgPTpQstW4

    OHP @ 60#: https://www.youtube.com/watch?v=wPMu630rmHw

    Deadlift @ 150#: https://www.youtube.com/watch?v=oo6p2rUedYo

    Thank you ladies!
  • girlie100
    girlie100 Posts: 646 Member
    Hello Everyone,

    So I have been doing stronglifts for just about a month and a half (took two weeks off due to illness).

    The video is my first set of squats and my last set of squats at 105.
    The second part is first set of OHP at 45lbs.

    Please don't judge me for my weakness lol

    http://www.youtube.com/watch?v=s31nrKoPWcU&feature=youtu.be

    With the squat you're not quite getting the depth, hip crease lower that the top of knee. You have the bar high so you don't need to push your bum backwards, you want to drop your bum between your legs rather than pushing it back like you would with a lower bar. Think break at the knees before the hips.

    With the OHP it didn't look like you were struggling with the weight but remember when it is in the rack position across your clavicle your elbows should either be under the bar or infront of the bar rather than behind, this will allow you to drive upwards rather than slightly forward. :drinker:
  • girlie100
    girlie100 Posts: 646 Member
    Here are a few videos if you ladies wouldn't mind checking out, I'd really appreciate some feedback from experienced lifters. Something is just not clicking with the squats, I feel like every rep I do my form is different and I just can't get any consistency. So frustrating.

    Squat warmup set @ 75#: https://www.youtube.com/watch?v=0iPszi5Vrcc

    Squat working set @ 105#: https://www.youtube.com/watch?v=gZgPTpQstW4

    OHP @ 60#: https://www.youtube.com/watch?v=wPMu630rmHw

    Deadlift @ 150#: https://www.youtube.com/watch?v=oo6p2rUedYo

    Thank you ladies!

    With the squat, depth looks just on maybe a little short in a couple of the reps on the working set. It looks like you take your breath in through your nose, try gulping through your mouth to really tighten your diaphragm which should help keep your torso rigid. The hips raising faster than chest is possibly a quad strength issue, try and get your torso more upright so you can fire your quads earlier on the drive out of the bottom.

    OHP: try moving your head out of the way rather than moving the bar around your head as you will lose torque by moving the bar forward of the head. Puff the chest up and move your head back as you drive off the chest.

    Deadlift looks good, weight looks more than manageable so just to tweak for when the weight gets heavier sit your bum back a little more to bring your shoulders over the top of the bar. You want the hamstrings loaded and when you pull from the floor imagine you want the bar going through your shins. gulp your breath in before you sit your bum down, so you can a. get more air in and b. it makes you set up quicker which can lead to being more explosive off the floor because if you take too long you will be running out of breath :bigsmile:

    :drinker:
  • dixoncrew
    dixoncrew Posts: 186 Member
    Here are a few videos if you ladies wouldn't mind checking out, I'd really appreciate some feedback from experienced lifters. Something is just not clicking with the squats, I feel like every rep I do my form is different and I just can't get any consistency. So frustrating.

    Squat warmup set @ 75#: https://www.youtube.com/watch?v=0iPszi5Vrcc

    Squat working set @ 105#: https://www.youtube.com/watch?v=gZgPTpQstW4

    OHP @ 60#: https://www.youtube.com/watch?v=wPMu630rmHw

    Deadlift @ 150#: https://www.youtube.com/watch?v=oo6p2rUedYo

    Thank you ladies!

    With the squat, depth looks just on maybe a little short in a couple of the reps on the working set. It looks like you take your breath in through your nose, try gulping through your mouth to really tighten your diaphragm which should help keep your torso rigid. The hips raising faster than chest is possibly a quad strength issue, try and get your torso more upright so you can fire your quads earlier on the drive out of the bottom.

    OHP: try moving your head out of the way rather than moving the bar around your head as you will lose torque by moving the bar forward of the head. Puff the chest up and move your head back as you drive off the chest.

    Deadlift looks good, weight looks more than manageable so just to tweak for when the weight gets heavier sit your bum back a little more to bring your shoulders over the top of the bar. You want the hamstrings loaded and when you pull from the floor imagine you want the bar going through your shins. gulp your breath in before you sit your bum down, so you can a. get more air in and b. it makes you set up quicker which can lead to being more explosive off the floor because if you take too long you will be running out of breath :bigsmile:

    :drinker:

    Thank you! I will work on all that!
  • viglet
    viglet Posts: 299 Member

    With the squat you're not quite getting the depth, hip crease lower that the top of knee. You have the bar high so you don't need to push your bum backwards, you want to drop your bum between your legs rather than pushing it back like you would with a lower bar. Think break at the knees before the hips.

    With the OHP it didn't look like you were struggling with the weight but remember when it is in the rack position across your clavicle your elbows should either be under the bar or infront of the bar rather than behind, this will allow you to drive upwards rather than slightly forward. :drinker:

    Thanks! For some reason I keep focusing on pushing my butt backwards. I lift again tonight so I will def try and drop my bum more.

    I had to deload on the OHP because I kept failing at 55lbs. So it was my first time at 45lbs in a while. I will make sure to remind myself to place my elbows properly!

    Thanks again:flowerforyou:
  • jstout365
    jstout365 Posts: 1,686 Member
    Hello Everyone,

    So I have been doing stronglifts for just about a month and a half (took two weeks off due to illness).

    The video is my first set of squats and my last set of squats at 105.
    The second part is first set of OHP at 45lbs.

    Please don't judge me for my weakness lol

    http://www.youtube.com/watch?v=s31nrKoPWcU&feature=youtu.be

    For the squat, you look like you are using a lot of energy just taking the weight off the rack and then stepping into place. If you stand up completely, keeping feet about shoulder width apart and then just take two steps back, you will conserve energy for the actual squats. From what it looks like, you are not starting in the "locked out" position, but hit that form at the start of your second rep. Look at your body posture difference at 10 seconds and 14 seconds. You want to start the set looking like you do at 14. It will be much easier to move the weight back into place from the rack if you are standing upright and will keep stress off your lower back (read "Prevent injury"). You can widen your feet once you are at the point you will be standing. Walking back with such a wide stance will make your legs work harder.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    http://youtu.be/38w29ahB8bI

    Here is my DL tonight 1x4 @ 200 pounds I feel like my back is rounding esp on the negatives...still not comfortable with even a controlled drop...

    I feel like I forgot everything I know I am suppose to do...jeez louise...

    critique away ladies be brutal please...
  • girlie100
    girlie100 Posts: 646 Member
    http://youtu.be/38w29ahB8bI

    Here is my DL tonight 1x4 @ 200 pounds I feel like my back is rounding esp on the negatives...still not comfortable with even a controlled drop...

    I feel like I forgot everything I know I am suppose to do...jeez louise...

    critique away ladies be brutal please...

    Lower your hips to engage your hamstrings and then drive with your legs at the moment you are pulling with your lower back. Sit you bum down a bit more, shoulders back and look forward not down. :bigsmile:
  • viglet
    viglet Posts: 299 Member
    Hello Everyone,

    So I have been doing stronglifts for just about a month and a half (took two weeks off due to illness).

    The video is my first set of squats and my last set of squats at 105.
    The second part is first set of OHP at 45lbs.

    Please don't judge me for my weakness lol

    http://www.youtube.com/watch?v=s31nrKoPWcU&feature=youtu.be

    For the squat, you look like you are using a lot of energy just taking the weight off the rack and then stepping into place. If you stand up completely, keeping feet about shoulder width apart and then just take two steps back, you will conserve energy for the actual squats. From what it looks like, you are not starting in the "locked out" position, but hit that form at the start of your second rep. Look at your body posture difference at 10 seconds and 14 seconds. You want to start the set looking like you do at 14. It will be much easier to move the weight back into place from the rack if you are standing upright and will keep stress off your lower back (read "Prevent injury"). You can widen your feet once you are at the point you will be standing. Walking back with such a wide stance will make your legs work harder.

    Thanks so much for the feedback! It is true, I totally feel that I put a lot of energy into moving back! Last night I lifted and took your suggestion on making sure I was upright to begin! I also took the other persons suggestion of dropping my bum more.

    I am going to be working on my form over the next two weeks and I will repost at that time.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Hello Everyone,

    So I have been doing stronglifts for just about a month and a half (took two weeks off due to illness).

    The video is my first set of squats and my last set of squats at 105.
    The second part is first set of OHP at 45lbs.

    Please don't judge me for my weakness lol

    http://www.youtube.com/watch?v=s31nrKoPWcU&feature=youtu.be

    For the squat, you look like you are using a lot of energy just taking the weight off the rack and then stepping into place. If you stand up completely, keeping feet about shoulder width apart and then just take two steps back, you will conserve energy for the actual squats. From what it looks like, you are not starting in the "locked out" position, but hit that form at the start of your second rep. Look at your body posture difference at 10 seconds and 14 seconds. You want to start the set looking like you do at 14. It will be much easier to move the weight back into place from the rack if you are standing upright and will keep stress off your lower back (read "Prevent injury"). You can widen your feet once you are at the point you will be standing. Walking back with such a wide stance will make your legs work harder.

    Thanks so much for the feedback! It is true, I totally feel that I put a lot of energy into moving back! Last night I lifted and took your suggestion on making sure I was upright to begin! I also took the other persons suggestion of dropping my bum more.

    I am going to be working on my form over the next two weeks and I will repost at that time.

    I agree with jstout...the walk back is long...I take about 3 mini steps back...

    Another suggestion for getting lower is get a low box that when you hit it you are just parallel or below...I do that even now to ensure I am getting down far enough...and to be honest it has saved me a couple times on my fails...

    I notice too your wide stance...I have a wide one as well...and lifting barefoot FTW...:drinker:
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    http://youtu.be/38w29ahB8bI

    Here is my DL tonight 1x4 @ 200 pounds I feel like my back is rounding esp on the negatives...still not comfortable with even a controlled drop...

    I feel like I forgot everything I know I am suppose to do...jeez louise...

    critique away ladies be brutal please...

    Lower your hips to engage your hamstrings and then drive with your legs at the moment you are pulling with your lower back. Sit you bum down a bit more, shoulders back and look forward not down. :bigsmile:

    Yah...I knew last night my back was engaged more than it should have been...and I didn't drive my hips like I should have...

    As I said I felt like I had forgotten everything...I know to look forward...and that it's more about pushing my legs into the floor not pulling the weight...and driving my hips forward...

    I think I will deload down to 180 and work on form again...It appears as if 200lb DL is where I forget what to do...
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Here are a few videos if you ladies wouldn't mind checking out, I'd really appreciate some feedback from experienced lifters. Something is just not clicking with the squats, I feel like every rep I do my form is different and I just can't get any consistency. So frustrating.

    Squat warmup set @ 75#: https://www.youtube.com/watch?v=0iPszi5Vrcc

    Squat working set @ 105#: https://www.youtube.com/watch?v=gZgPTpQstW4

    OHP @ 60#: https://www.youtube.com/watch?v=wPMu630rmHw

    Deadlift @ 150#: https://www.youtube.com/watch?v=oo6p2rUedYo

    Thank you ladies!

    I wont reiterate what was said but I will add the time between reps...I was taking a "break" as well and I found I did much better if I fired them out quicker...might try that....

    Ditto with OHP don't hold it up for too long just bam bam bam...
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    http://youtu.be/38w29ahB8bI

    Here is my DL tonight 1x4 @ 200 pounds I feel like my back is rounding esp on the negatives...still not comfortable with even a controlled drop...

    I feel like I forgot everything I know I am suppose to do...jeez louise...

    critique away ladies be brutal please...

    It almost looks like you're doing deficit pulls but without an actual deficit. Are you using normal 45lb plates? I can't tell.

    And what everyone else said =D
  • nosegirl
    nosegirl Posts: 9
    Hi ladies

    Could I get some feedback for a few vids please? These are the first I've ever posted so any tips would be great, I don't think I'm doing too bad but lifting like this new to me so do be brutal if necessary!

    Squats with my work weight:

    https://www.youtube.com/watch?v=oN04mMt6_YI


    Bench with warm up weight. I did try to film my work weight as well but only managed 2 reps so not a lot of use!

    https://www.youtube.com/watch?v=n2j72u5iWxg

    Deadlifts with my work weight:

    https://www.youtube.com/watch?v=n2j72u5iWxg

    The angle of the deadlifts vid isn't great but it's the best I've been able to get so far so even anything small that anyone can pick up from this would be much appreciated

    Thanks
  • girlie100
    girlie100 Posts: 646 Member
    Hi ladies

    Could I get some feedback for a few vids please? These are the first I've ever posted so any tips would be great, I don't think I'm doing too bad but lifting like this new to me so do be brutal if necessary!

    Squats with my work weight:

    https://www.youtube.com/watch?v=oN04mMt6_YI


    Bench with warm up weight. I did try to film my work weight as well but only managed 2 reps so not a lot of use!

    https://www.youtube.com/watch?v=n2j72u5iWxg

    Deadlifts with my work weight:

    https://www.youtube.com/watch?v=n2j72u5iWxg

    The angle of the deadlifts vid isn't great but it's the best I've been able to get so far so even anything small that anyone can pick up from this would be much appreciated

    Thanks

    Squats look fine from that angle, depth looks ok and you are not at a max weight yet, make sure you keep your chest up and the only other advice I can offer is try breaking at your knees rather than at your hips. if you go at the knees first and let the bum drop rather than push it back you can keep your torso more upright and you can drive out of the bottom with your legs more rather than using your back to bring the bar up, worth trying out now before the max weights start coming in and can alleviate the squat-morning.

    Bench press is a warm up so reps look good, just concentrate on keeping the bar path straight

    The deadlift vid is your bench press again, but if its the one in your uploaded vids then its hard to tell everything from that angle, try getting a side view but, movement looked fluid.
  • nosegirl
    nosegirl Posts: 9
    Ooops! Thank you for the feedback and thank you soso much for taking the time to check the other videos, I guess I forgot to ctrl+c the last link! I need to find a time when there's nobody else at the gym so I can stack up a few plates next to me while I deadlift to get a better angle.

    I will definitely try that with the squats thank you. And I'm glad the bench doesn't look too bad, I'd realised before that session that I'd been doing it pretty much all wrong with my grip way too narrow before, so that was my first attempt at trying to correct it and I'm relieved it seems like I'm going in the right direction now! I will work on keeping the bar straight as well, thanks.
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