Form critique thread, post your videos here.

SideSteel

Let this be the master thread for anyone wishing to get commentary on technique. Please refrain from commenting unless you have a good understanding of the particular lift.

Sarauk2sf

Just emphasizing the request NOT to comment on critique unless you are an experienced lifter AND have a good knowledge of how to critique the lift(s) in question.

taso42

tagging

Capt_Apollo

Bump. Need to make new videos of all my lifts.

Btw, at what weight do you recommend making a video? Max, warm up, some where in between?

taso42

Bump. Need to make new videos of all my lifts.

Btw, at what weight do you recommend making a video? Max, warm up, some where in between?

Best to show the last working set, where you're at your tired worst. But no harm in showing some previous sets as well.

SideSteel

Bump. Need to make new videos of all my lifts.

Btw, at what weight do you recommend making a video? Max, warm up, some where in between?

This is just my opinion here:

I think it depends on whether or not you're looking for a general critique or something specific. At the very least I would think that it's best to look at working weights for general form critiques.

I think that form issues tend to get magnified under heavier loads. Form can break down much worse on a 1RM attempt vs a warm-up set. (w/u set might not show the issues that can arise at near maximal loads)

I could see some logic in a beginner posting vids with lighter loads relatively speaking since they may be in a stage where they're just working on basic mechanics.

Sarauk2sf

I agree with SideSteel re the working weight suggestion. At too light of a load, then it's not very useful as the issues may not be evident, and at a 1RM attempt (or at say 95%), you form will break down in any event. Something at 75 - 90% makes sense to me but within a working session.

cmeiron

Thanks for setting this up! I'm going to be mortified about the weight I'm using but I'll post tomorrow. I don't want to start off with bad form/bad habits - better to nip them in the bud early!

Sarauk2sf

So...I can be the guinea pig.

Video'd most of the lifts from my ridiculous 20 set deadlift session yesterday. Weights are not very close to my 1RM at all but I wanted to find at out what stage my back rounds so after my usual working set, deloaded and went back up in 10lb increments.

Main prior issue was that I was starting with the bar too far away from my shins. I am starting closer and starting with a little wider stance and my toes out a bit more than I was which is dropping me down into a slightly more pronounced squat position than I was. I was also trying to make sure I took the tension out of the bar before I started. I had a lot of trial and error but it started to look/feel better - although these are at the end of the 20 set session so my erectors are pretty fried at this point:

Not a great angle as I had to prop the camera, but here they are:

Last one in the monster session @ 205 (bear in mind, I was fried at this stage)
http://www.youtube.com/watch?v=Kr6p12ULL5w&feature=youtu.be

Last triple set in the session without belt @ 185 There is a touch of rounding, but I don't see that amount as a problem but thoughts would be appreciated. Ignore the lady grunting in the background.
http://www.youtube.com/watch?v=efjc4iG1SlY&feature=youtu.be

Last one I cannot see any rounding of the back at all on @ 175
http://www.youtube.com/watch?v=t9uX6RaLIOg&feature=youtu.be
.
I just cannot get my shoulders behind the bar with my stance - if they go behind, I drop my behind too low. I also need to tuck my chin. In addition, I am going round the knees on the negative so need to work on that.

SideSteel

^ I can't see the shoulder position relative the barbell due to the camera angle. I agree with you about neutral spine (chin down a bit more) and the descent.

taso42

@Sarauk2sf honestly there isn't much to nitpick here. Re: the shoulders forward thing, I think I have the same problem. You may be setting up with your shins TOO close to the bar. Try setting up with the bar crossing over the middle of your foot (when you go down to pick up the bar, then they will touch). This is the way Rippetoe teaches it. You may already be doing this; it's hard to see. Re: the rounding back, looks like you've virtually eliminated that problem. One cue that I've heard of recently that seems to help me is "point your tits at the wall in front of you".

Sometimes when I get caught up in obsessing over form, I like to remind myself - if you're making progress and you're not injuring yourself, you are probably doing alright.

Sarauk2sf

@Sarauk2sf honestly there isn't much to nitpick here. Re: the shoulders forward thing, I think I have the same problem. You may be setting up with your shins TOO close to the bar. Try setting up with the bar crossing over the middle of your foot (when you go down to pick up the bar, then they will touch). This is the way Rippetoe teaches it. You may already be doing this; it's hard to see. Re: the rounding back, looks like you've virtually eliminated that problem. One cue that I've heard of recently that seems to help me is "point your tits at the wall in front of you".

Sometimes when I get caught up in obsessing over form, I like to remind myself - if you're making progress and you're not injuring yourself, you are probably doing alright.

Thanks Taso - I tried to arch my back a bit, which is sort of the same as tits out so I definitely think that helped with the rounding - I may play around with the extent of it and see if exaggerating it slightly helps at higher weights, as these were not that heavy based on my 1RM. I am also thinking of using something nearer to the top set here than my real 1RM to reset on 5/3/1.

dstromley1

https://www.facebook.com/video/embed?video_id=534275559936744" width="176" height="144" frameborder="0">


My 17 yr old lil bro, 435 sumo deadlift,, kinda crappy vid but he wanted me to put it up

SideSteel

https://www.facebook.com/video/embed?video_id=534275559936744" width="176" height="144" frameborder="0">


My 17 yr old lil bro, 435 sumo deadlift,, kinda crappy vid but he wanted me to put it up

Can he youtube it? I tried viewing but it's flagged as private.

dstromley1

yea ill try, not great with computers so no promises

dstromley1

says it wrong format and wont upload, will post another tomorow

jimlambrt2

taggging

chrisdavey

also tagging. I'll post some high rep deadlifts for you guys to laugh at later

chrisdavey

For starters, here my high rep set. Plenty of average ones in there as my hips were starting way too far back but I expect that on some high rep stuff. Happy that the hips weren't rising first though and also that when the going got tough I think my form got tighter.

http://www.youtube.com/watch?v=zE0rYstVlbc

chrisdavey

Sara: keep practicing that neutral neck. I love it now I think one thing that may help is not waiting in your start position too long. What I try to do is when the bar drops after a rep, I then straighten my legs and butt will be high, then I bring it back down, tense the posterior chain and then EXPOLODE! I only want to be paused at the bottom position for maybe .2 of a second. I think that may help the minor rising of the hips first on the last single. Overall, much better than the other ones a little while back though!

Sarauk2sf

Sara: keep practicing that neutral neck. I love it now I think one thing that may help is not waiting in your start position too long. What I try to do is when the bar drops after a rep, I then straighten my legs and butt will be high, then I bring it back down, tense the posterior chain and then EXPOLODE! I only want to be paused at the bottom position for maybe .2 of a second. I think that may help the minor rising of the hips first on the last single. Overall, much better than the other ones a little while back though!

Thanks so much Chris...will try that 'trick" in between reps with the butt as well as trying to explode out more.

Sarauk2sf

For starters, here my high rep set. Plenty of average ones in there as my hips were starting way too far back but I expect that on some high rep stuff. Happy that the hips weren't rising first though and also that when the going got tough I think my form got tighter.

http://www.youtube.com/watch?v=zE0rYstVlbc

Nothing to add except - that **** wears me out just watching it!

cmeiron

Ok, here's mine. For reference, this is my second week of the All Pro beginner lifting routine that Sauruk2sf suggested I try (I have done nothing but bodyweight training for years, and only that for the past 6 months or so). Also, I am doing this at home and currently only own dumbbells so that's what I'm working with. I was just going to record a couple of the lifts but I figured if I'm doing something stupid with the "easy" ones like curls or presses I should know now, so everything's here except for the calf raises and triceps dips.

Any feedback would be much appreciated!

http://www.youtube.com/watch?v=TlgzTGsHK6o

ETA: I'm not as grumpy as I look in the videos, I'm actually really enjoying myself :P

JeffseekingV

https://www.youtube.com/watch?v=Ej7jZ4dJsuU

I know my angle is a bit much and I didn't go ATG. 275lbs isn't that hard for me but I haven't watch myself squat for sometime.

Feel free to use it as a good/bad example depending on what part you want to illustrate

chrisdavey

the actual squat doesn't look too bad but what is with the bouncing? To lift as much as possible you want to be as tight as possible. Also, it's just wasting energy. You will see good squatters will take 3 steps in total to unrack to conserve energy. Plant feet, "normally" clench glutes (brings hips forward a little) and then initiate the squat.

chrisdavey

For starters, here my high rep set. Plenty of average ones in there as my hips were starting way too far back but I expect that on some high rep stuff. Happy that the hips weren't rising first though and also that when the going got tough I think my form got tighter.

http://www.youtube.com/watch?v=zE0rYstVlbc

Nothing to add except - that **** wears me out just watching it!

Thanks Sara It's pretty farkin' tough!

And look forward to seeing some more vids from you soon.

JeffseekingV

the actual squat doesn't look too bad but what is with the bouncing? To lift as much as possible you want to be as tight as possible. Also, it's just wasting energy. You will see good squatters will take 3 steps in total to unrack to conserve energy. Plant feet, "normally" clench glutes (brings hips forward a little) and then initiate the squat.

It's a bad habit that I didn't know I did until I saw the video. Since fixed. But the clench glutes is a good one. I'll try that tonight. I've been doing 315lbs for 2-3 reps the last 2-3 weeks

dstromley1

For starters, here my high rep set. Plenty of average ones in there as my hips were starting way too far back but I expect that on some high rep stuff. Happy that the hips weren't rising first though and also that when the going got tough I think my form got tighter.

http://www.youtube.com/watch?v=zE0rYstVlbc
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Form is solid for that many reps. I love pulling against bands

chrisdavey

thanks mate No injuries required!

Sarauk2sf

https://www.youtube.com/watch?v=Ej7jZ4dJsuU

I know my angle is a bit much and I didn't go ATG. 275lbs isn't that hard for me but I haven't watch myself squat for sometime.

Feel free to use it as a good/bad example depending on what part you want to illustrate

Couple of comments.

Obviously the bouncing has already been mentioned. It's hard to tell but it does not look like you are tightening your core and pushing your chest out which I think is allowing your but to tip under a bit at the bottom of the lift. Also, it looks like you are a tiny bit too high at the bottom, but it was a little hard to tell from the angle.

Sarauk2sf

Ok, here's mine. For reference, this is my second week of the All Pro beginner lifting routine that Sauruk2sf suggested I try (I have done nothing but bodyweight training for years, and only that for the past 6 months or so). Also, I am doing this at home and currently only own dumbbells so that's what I'm working with. I was just going to record a couple of the lifts but I figured if I'm doing something stupid with the "easy" ones like curls or presses I should know now, so everything's here except for the calf raises and triceps dips.

Any feedback would be much appreciated!

http://www.youtube.com/watch?v=TlgzTGsHK6o

ETA: I'm not as grumpy as I look in the videos, I'm actually really enjoying myself :P

I am jelly of your editing.

Caveat for all my comments - I am not good at form for DBs so please take these comments in that context.

Squat: I really did not see anything wrong with it. Couple of suggestions, which is fine for now but may help later: I actually go very low if I do a DB squat as well but you do not need to go that low - nothing wrong with it though. When the weights get heavier and/or if using a BB, you will want to 'set' your core a little more and engage your lats (which is probably hard to do with DBs). Overall, really good imo.

OHP: start with your upper arms more horizontal and push up and in (it's different than the movement with a BB). http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press Personally, I do DB presses seated otherwise my back arches too much. If you are doing them stading make sure to tuck your butt in a bit more and have a slight bend in the knees.

Bench: your upper arms are coming down a bit low. Similar to the DB OHP, you should start with them more horizontal to the floor and when you bring the DBs up, bring them a bit more together. You also need to arch your back a bit and engage the glutes. It's not exactly the same, but use a similar principal to BB presses when you get to heavier weights.

Rows: bend over more so you are engaging more back than shoulders - row more in line with the waist.

SLDL: keep the DBs nearer to your legs and arch your back a bit more.

Curls: Keep your knees loose and your but tucked so you do not sway your back. You were not doing it much from what I could tell, but it will exaggerate as the weights get heavier. Also, you will want to keep your arms a little bent at the bottom so you are keeping tension and not risking hyper-extending the arm.

I am nitpicking on a lot of this, so even though I am making a lot of comments, they are really an fyi for when the weights get heavier. Props for the nice controlled lifts.