Form critique thread, post your videos here.
Options
Replies
-
I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/50 -
I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/5
Stance should be squat stance. It should actually all be like a squat until you do the movement itself.
You're right about the rounding. As long as it doesn't hurt though I don't know if I'd worry. Good Mornings should be light.0 -
I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/5
Stance should be squat stance. It should actually all be like a squat until you do the movement itself.
You're right about the rounding. As long as it doesn't hurt though I don't know if I'd worry. Good Mornings should be light.
Thanks. I will widen my stance to my usual back squat one and see if that helps the rounding.0 -
I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/5
You look like you're doing fine, you're just running out of hamstring mobility. At the bottom of the movement you can see where you hit the limit of your hamstrings and then you just start bending at the waist to continue your downward movement. Once you feel that stretch in your hamstrings, stop and go back up. That's all. Most people can't hit parallel with their torso, usually it's something like 15 degrees up. Which looks to be about where you're hitting before you start bending at the waist to go fully parallel to the ground. Just cut out the very end of that movement and you'll be fine, IMO. A little bend in the knees to get that butt way back is perfectly fine btw.
http://www.youtube.com/watch?v=Cw7yxUldBWY (good slow-mo, you can see what I mean about not hitting totally parallel and a little bend in the knee). 0 -
Ok I've been sucking at benches and I'm pretty sure my form could use all kinds of help. (I'm not going super wide on my grip, about 2-3 inches wider on each side than when I deadlift.) This is fairly heavy for me as 6 reps was all I could do.
http://www.youtube.com/watch?v=ac2Gfo_OUJM
Start here:
http://www.youtube.com/watch?v=EHx1gYTA-Rw and watch the whole series. I think it will help a lot. 0 -
Here are mine, and my own comments if you don't mind.
Squat:
http://www.youtube.com/watch?v=sFUgiOFXPzs
^ I try and hit parallel. Going much lower is problematic due to a knee surgery. But anything around that depth is golden.
Bench:
Side:
http://www.youtube.com/watch?v=rpH5FKQJfS0
Front:
http://www.youtube.com/watch?v=eC_jhAkgjJw
Back is arched, though you can't tell from the shirt. Shoulderblades are retracted. Grip feels fairly neutral to me. Narrower feels harder, much wider hurts the delts. Though I do vary total width by an inch or so when the mood strikes me. I stalled hard at 120 for ages until I got the shoulder blade thing sorted. Now I'm stalling hard at 140.
Deadlift: - Sorry space in my deadlifting area is TIGHT and my camera phone is suck.
Side:
http://www.youtube.com/watch?v=oxdPrsib9FA
Front:
http://www.youtube.com/watch?v=J-XREtB2zFI
It looks like my shoulders end up past the bar, which they might in the front video. Slight lumbar flexion, which is a huge improvement from my halloween-cat pulls I'd been doing until recently. Normally over 200 I wear a belt, but I didn't since this is a single for a video.
Looking forward to expert opinions.0 -
Comments in line.Here are mine, and my own comments if you don't mind.
Squat:http://www.youtube.com/watch?v=sFUgiOFXPzs
^ I try and hit parallel. Going much lower is problematic due to a knee surgery. But anything around that depth is golden.Can you hit parallel with no weight? If so, drop the weight until you hit parallel and then work back up. Even with knee surgery, you only look like you're an inch or so shy of it
Bench:
Side:http://www.youtube.com/watch?v=rpH5FKQJfS0
Front:http://www.youtube.com/watch?v=eC_jhAkgjJw
Back is arched, though you can't tell from the shirt. Shoulderblades are retracted. Grip feels fairly neutral to me. Narrower feels harder, much wider hurts the delts. Though I do vary total width by an inch or so when the mood strikes me. I stalled hard at 120 for ages until I got the shoulder blade thing sorted. Now I'm stalling hard at 140.You should be able to see arch regardless of shirt, work on making a harder arch. You need to clean up bar path, as you press up it moves higher on your body. Push straight up, so the top position is lower on your chest. It's also shaky, you need to press up cleaner.
Deadlift: - Sorry space in my deadlifting area is TIGHT and my camera phone is suck.
Side:http://www.youtube.com/watch?v=oxdPrsib9FA
Front:http://www.youtube.com/watch?v=J-XREtB2zFI
It looks like my shoulders end up past the bar, which they might in the front video. Slight lumbar flexion, which is a huge improvement from my halloween-cat pulls I'd been doing until recently. Normally over 200 I wear a belt, but I didn't since this is a single for a video.you need more hip drive, you also don't need a belt to deadlift, and regardless of weight lacking a belt cannot explain away form issues
Looking forward to expert opinions.0 -
Deadlifting again today, tried to correct the setup. 110 kg (242.5 lbs) this time.
http://www.youtube.com/watch?v=GDqlOB2Cz1M
Things that can't be seen, because of the angle the dude filmed me from:
- the bar was about 2 cm from my leg before I grabbed the bar, legs touched the bar as I bent over
- i dragged the bar along my legs from shin all the way up
- i narrowed my stance like you all suggested last time. Funny thing, the DL was EASIER this time, even though I added weight
My own concerns:
- again, this is my final set, so I'm a bit wobbly hehe
- a dude asked me how many sets I had left DURING my 4th set, so I was pissed. I think I got my concentration back, mostly
- am I a hunchback or what? Felt like I was arching the HELL out of my back, but seeing the vid I'm not feeling it0 -
Deadlifting again today, tried to correct the setup. 110 kg (242.5 lbs) this time.http://www.youtube.com/watch?v=GDqlOB2Cz1M
Things that can't be seen, because of the angle the dude filmed me from:
- the bar was about 2 cm from my leg before I grabbed the bar, legs touched the bar as I bent over
- i dragged the bar along my legs from shin all the way up
- i narrowed my stance like you all suggested last time. Funny thing, the DL was EASIER this time, even though I added weight
My own concerns:
- again, this is my final set, so I'm a bit wobbly hehe
- a dude asked me how many sets I had left DURING my 4th set, so I was pissed. I think I got my concentration back, mostly
- am I a hunchback or what? Felt like I was arching the HELL out of my back, but seeing the vid I'm not feeling it
Bar placement sounds good and similar to how I run. It is a little away from my shins, and as I lower myself into my starting position my shins will touch the bar.
Two biggest problems I see in your vid:
As mentioned, arching your back. I can tell you're trying but you're not quite there yet. Try to keep your chest up. Like a puffed-out, I'm-proud-of-my-pecs chest. Pull your shoulder blades back as you do this. This should help keep your shoulders back, chest up, and back flat. Your chest should be sticking out enough that someone standing in front of you should be able to read the writing/logo on your shirt. Achieving a flat back is something that takes practice, it does feel like you're arching the hell out of your back at first but it's just because you're used to being hunched over so much. Could be a flexibility problem too, especially if you have tight hamstrings. Do some hamstring rolling/stretching prior to DLs/squats. That helped me a lot too.
Second thing is, the top of the movement. You're ending the DL hunched over. You want to stand tall at the end of the movement, which means you have to push your hips through the bar (hump the bar) to straighten up all the way. Your shoulders, hips and ankles should basically form one vertical line. As it is, your butt is still sticking out at the top of the movement because you didn't push your hips through. Squeeze your glutes and push the bar with your hips at the end of the movement.
Hope this helps.0 -
^Excellent summary.
I think you might want to drop the weight by about 20% and focus on form, the rounding especially. I approach the bar much like you do, grab it, and then puff my chest out like DopeItUp describes, with shoulders back. This should give you the proper posture to finish the lift.
Then lock out your hips at the end and I think you are there.
And I don't think anyone is surprised that you found it easier this time. The changes you made improved your leverage so you are using your strength more efficiently to lift more weight.
As you perfect your form you might fall back a bit as you fix some weak areas but in the long run you'll find that it helps tremendously to use good form.0 -
Try to keep your chest up. Like a puffed-out, I'm-proud-of-my-pecs chest. Pull your shoulder blades back as you do this. This should help keep your shoulders back, chest up, and back flat. Your chest should be sticking out enough that someone standing in front of you should be able to read the writing/logo on your shirt. Achieving a flat back is something that takes practice, it does feel like you're arching the hell out of your back at first but it's just because you're used to being hunched over so much. Could be a flexibility problem too, especially if you have tight hamstrings. Do some hamstring rolling/stretching prior to DLs/squats. That helped me a lot too.
Second thing is, the top of the movement. You're ending the DL hunched over. You want to stand tall at the end of the movement, which means you have to push your hips through the bar (hump the bar) to straighten up all the way. Your shoulders, hips and ankles should basically form one vertical line. As it is, your butt is still sticking out at the top of the movement because you didn't push your hips through. Squeeze your glutes and push the bar with your hips at the end of the movement.
Hope this helps.
Helps a LOT. It's a small difference, but I think that concentrating on my CHEST instead of my back will make all the difference. Sometimes the changes happen in the head, y'know?
Same thing for the end of the DL - I never even noticed that, but makes a LOT of sense.As you perfect your form you might fall back a bit as you fix some weak areas but in the long run you'll find that it helps tremendously to use good form.
Yup, focusing on the weight in the beginning was fine, but I'm finding that concentrating on form is giving me a lot better results!0 -
Deadlifting again today, tried to correct the setup. 110 kg (242.5 lbs) this time.http://www.youtube.com/watch?v=GDqlOB2Cz1M
Things that can't be seen, because of the angle the dude filmed me from:
- the bar was about 2 cm from my leg before I grabbed the bar, legs touched the bar as I bent over
- i dragged the bar along my legs from shin all the way up
- i narrowed my stance like you all suggested last time. Funny thing, the DL was EASIER this time, even though I added weight
My own concerns:
- again, this is my final set, so I'm a bit wobbly hehe
- a dude asked me how many sets I had left DURING my 4th set, so I was pissed. I think I got my concentration back, mostly
- am I a hunchback or what? Felt like I was arching the HELL out of my back, but seeing the vid I'm not feeling it
You need to drive your hips forward more and not be so tentative letting the bar down. Look at your bar path as well. Try to get it as vertical as possible.0 -
Squat form check:
http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?0 -
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
Great video...this helps me so much with the "foreign language" of lifting all in one spot for me!! Thanks
ETA...thanks for starting this thread Sara and SS...HUGE helpful!!!0 -
Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.0 -
Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.
Try to take a video from the back and repost please.0 -
Here's my front squat:
http://www.youtube.com/watch?v=95L2oLPb-ZQ
It's a little ugly, I seem to be leaning forward and have a weird bounce.
This is as far as I got "cleaning it up" from taking a series of videos todays.
any training tips/cues would be greatly appreciated.
PS - I'm using wrist straps to hold the bar. I don't have any extension in my right wrist due to an accident, which prevents me from using other grips.0 -
Here's my front squat:http://www.youtube.com/watch?v=95L2oLPb-ZQ
It's a little ugly, I seem to be leaning forward and have a weird bounce.
This is as far as I got "cleaning it up" from taking a series of videos todays.
any training tips/cues would be greatly appreciated.
PS - I'm using wrist straps to hold the bar. I don't have any extension in my right wrist due to an accident, which prevents me from using other grips.
Go a lot lighter, get more under the bar throughout the lift, and try to sit back more.
Straps are fine but try zerchers as an alternative as well.
Also take a front or back angle video, it helps.0 -
This is one of the videos that come up after yours finishes. Guy does a nice 225lb powerclean and a good front squat
http://www.youtube.com/watch?v=7CwjBcWwHzU 0 -
Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.
Try to take a video from the back and repost please.
http://youtu.be/IhY7VHIkl50
This was my last set, where I am the most tired and my form is more likely to break, and I this is a new higher weight for me. The thing I see myself, and why I deloaded the first time, was I noticed my legs come up before my back.0
