Form critique thread, post your videos here.
Replies
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Looking for some squat form critique. The first vid is from about 2 months ago and cycle1 week 1 of Wendler. The second video isjust over a week old and from cycle 4 week 1 of Wendler. Both vids are from a working set of the day at 5 reps.
I feel like I've made some improvements but am also now lifting with proper shoes and a belt, so that may have a bit to do with it. I've always felt my squat form is horrid so any and all critiques are welcome.
C1W1 - 180x5 (knees pretty far forward and out in this one? Just noticed it after comparing the two myself...)
http://youtu.be/-YElwUNcxvQ
C4W1 - 190x5 (butt-wink perhaps?)
http://youtu.be/yjobYK3GYT8
ETA: The camera in the second vid wasn't quite level. Just FYI ha
Looks fine to me, didn't notice anything awry.0 -
Thank you so much for your reply!!
I saw you mention the unracking earlier in the thread and am so glad I posted this now.
Will do as you say starting Thursday. Thanks again :-)0 -
Looking for some squat form critique. The first vid is from about 2 months ago and cycle1 week 1 of Wendler. The second video isjust over a week old and from cycle 4 week 1 of Wendler. Both vids are from a working set of the day at 5 reps.
I feel like I've made some improvements but am also now lifting with proper shoes and a belt, so that may have a bit to do with it. I've always felt my squat form is horrid so any and all critiques are welcome.
C1W1 - 180x5 (knees pretty far forward and out in this one? Just noticed it after comparing the two myself...)http://youtu.be/-YElwUNcxvQ
C4W1 - 190x5 (butt-wink perhaps?)http://youtu.be/yjobYK3GYT8
ETA: The camera in the second vid wasn't quite level. Just FYI ha
Looks solid to me.0 -
Please critique my form. Thanks guys and gals!
http://www.youtube.com/watch?v=agzbOjk4H-E - OHP set 5/5 75 lbs.
http://www.youtube.com/watch?v=Ed49UcirPfw - Warm up DL set 155lbs Sorry for the fuzzy video quality.
http://www.youtube.com/watch?v=64cdS1kPkL0 - Working DL set 185lbs 0 -
FYI, all the videos are private, we cannot see them.Please critique my form. Thanks guys and gals!http://www.youtube.com/watch?v=agzbOjk4H-E - OHP set 5/5 75 lbs.http://www.youtube.com/watch?v=Ed49UcirPfw - Warm up DL set 155lbs Sorry for the fuzzy video quality.http://www.youtube.com/watch?v=64cdS1kPkL0 - Working DL set 185lbs0 -
Thank you. Should be fixed now...I think.0
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Please critique my form. Thanks guys and gals!http://www.youtube.com/watch?v=agzbOjk4H-E - OHP set 5/5 75 lbs.http://www.youtube.com/watch?v=Ed49UcirPfw - Warm up DL set 155lbs Sorry for the fuzzy video quality.http://www.youtube.com/watch?v=64cdS1kPkL0 - Working DL set 185lbs
OHP, try to keep the bar from bending back your forearms/wrists so much. Ideally you want your forearms vertical (from side to side and front to back). Bending your wrists back badly can lead to injuries (ask me how I know). Try to put the bar a little more towards the palm of your hand not so much back by the fingers, that should help.
http://www.youtube.com/watch?v=sqKhLR1zRaU
Might be helpful.0 -
Dopeitup- thanks for the suggestion. I do notice discomfort in my wrists during this lift I'm trying to press from what I think is a power clean "rack position" and can't seem to get my wrists to quit bending back. Is it a flexibility issue?0
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Dopeitup- thanks for the suggestion. I do notice discomfort in my wrists during this lift I'm trying to press from what I think is a power clean "rack position" and can't seem to get my wrists to quit bending back. Is it a flexibility issue?
Probably a wrist strength issue and a bar position issue. Pay attention to that video, get the bar down your hand and just wrap your fingers around it so your last knuckles are pointing at the ceiling. It will feel odd but the leverage will help you keep your wrists up a bit. More vertical forearms will help balance as well. Basically when looked at from the side, everything from the elbows up is leaning back which is gonna make it really hard to balance as it gets heavier.0 -
Dopeitup- thanks for the suggestion. I do notice discomfort in my wrists during this lift I'm trying to press from what I think is a power clean "rack position" and can't seem to get my wrists to quit bending back. Is it a flexibility issue?
Press with a suicide grip (thumbless, fingers towards your head) with the bar on the part of your palm your fingers touch if you make a loose fist. Start light so you don't drop the bar on your head.
For deadlift you're straightening your legs before your back comes up. Once the bar passes your mid shin you should be pulling back / driving your hips forward.0 -
Dopeitup- thanks for the suggestion. I do notice discomfort in my wrists during this lift I'm trying to press from what I think is a power clean "rack position" and can't seem to get my wrists to quit bending back. Is it a flexibility issue?
Press with a suicide grip (thumbless, fingers towards your head) with the bar on the part of your palm your fingers touch if you make a loose fist. Start light so you don't drop the bar on your head.
For deadlift you're straightening your legs before your back comes up. Once the bar passes your mid shin you should be pulling back / driving your hips forward.
^ Regarding this -- IMO it gets worse as the set goes on and I think the negative portion of the lift is contributing to this. Looks like on the way down, you bend your knees early rather than shooting your hips back, which puts the knees in the path of the bar and the bar then has to go around your knees. Now the bar ends up slightly further away than it was in your start position, which contributes to the early hips.0 -
On the way down, break at hips first similar to squats?0
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On the way down, break at hips first similar to squats?
yes0 -
And I should quit thinking "wrap elbows under bar to the point of having them in front of bar" on ohp?0
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On the way down, break at hips first similar to squats?
yes
Thank you!0 -
And I should quit thinking "wrap elbows under bar to the point of having them in front of bar" on ohp?
My elbows go to the sides when I OHP.
They're only out front on front squats and cleans.0 -
And I should quit thinking "wrap elbows under bar to the point of having them in front of bar" on ohp?
Yes. You want the elbows directly under the bar ideally, making the forearms as vertical as possible. Your elbows will flare out to the sides a bit as you're pressing, but should start and end vertical.
I'm not the king of proper form but check out my fail OHP vid:
http://www.youtube.com/watch?v=PzPl3R2belI
Note hands just outside shoulders, mostly vertical forearms, elbows directly under bar, bar is close to my palms and directly over my wrist/forearm. Wrists bent back just a little but not extreme. Also note my failure to get rep 5.
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This could explain my epic struggles with ohp. I've only progressed from 45-85lbs even 90lbs at one point. I think it was a riptoe video that was showing elbows in front (clean position). I knew this didn't feel right at all. I knew I needed to place the bar in my palms but could not physically do it and push my elbows under and out front. Just thought I was a weirdo. Lol. Hopefully I can start progressing again.0
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This could explain my epic struggles with ohp. I've only progressed from 45-85lbs even 90lbs at one point. I think it was a riptoe video that was showing elbows in front (clean position). I knew this didn't feel right at all. I knew I needed to place the bar in my palms but could not physically do it and push my elbows under and out front. Just thought I was a weirdo. Lol. Hopefully I can start progressing again.
Take a video with a grip that feels 'right' to you and post it.0 -
To me its more arm postion that doesn't feel right. I've been implementing the bar in palm on bench. Nonetheless, I will get a video of how I feel, based on the videos and info y'all have provided, I should be doing ohp in regards to both grip and arm position.0
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I started Strong Lifts 5x5 August 1st and after getting to 205 on Squat and 265 on Deadlift I realized my form was ****, my knee hurt, and my hamstrings and low back were tight/sore. I deloaded and switch squat to 3x5.
Please critique my form, all videos are about 30-40 sec.
Deadlift warm up at 95, I got kinda lost at the top of the first lift, couldn't remember if I was to break at the hips or knees first.
http://www.youtube.com/watch?v=erZgfeTPiiY
Deadlift warmup at 135, realized my head was wrong midway through.
http://www.youtube.com/watch?v=OGN-pF9QEf0
Deadlift 235, much better than previous efforts but...?
http://www.youtube.com/watch?v=nE3RB74FQRU
Squat warmup at 140, I think my depth is ok but I'd like to be lower.
http://www.youtube.com/watch?v=zsqmUu0Z7mU
Squat first set 185, I'd like to get lower on the first 3 reps, butt flies back on the 4th, I think the 5th rep was my best.
http://www.youtube.com/watch?v=6Z_YoMt-lA0
Squat last (3rd) set, I'd like all reps to be lower, 3rd was probably the best.
http://www.youtube.com/watch?v=4Dfn4PK9IbU
Any comments would be appreciated.
Thanks0 -
Sorry, I guess I don't know how to make those hotlinks.0
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I started Strong Lifts 5x5 August 1st and after getting to 205 on Squat and 265 on Deadlift I realized my form was ****, my knee hurt, and my hamstrings and low back were tight/sore. I deloaded and switch squat to 3x5.
Please critique my form, all videos are about 30-40 sec.
Deadlift warm up at 95, I got kinda lost at the top of the first lift, couldn't remember if I was to break at the hips or knees first.
http://www.youtube.com/watch?v=erZgfeTPiiY
Deadlift warmup at 135, realized my head was wrong midway through.http://www.youtube.com/watch?v=OGN-pF9QEf0
Deadlift 235, much better than previous efforts but...?http://www.youtube.com/watch?v=nE3RB74FQRU
Squat warmup at 140, I think my depth is ok but I'd like to be lower.http://www.youtube.com/watch?v=zsqmUu0Z7mU
Squat first set 185, I'd like to get lower on the first 3 reps, butt flies back on the 4th, I think the 5th rep was my best.http://www.youtube.com/watch?v=6Z_YoMt-lA0
Squat last (3rd) set, I'd like all reps to be lower, 3rd was probably the best.http://www.youtube.com/watch?v=4Dfn4PK9IbU
Any comments would be appreciated.
Thanks
As the DL gets heavier (the 235 vid), you're sorta shooting your hips straight up too soon and then using your lower back to pull the weight the rest of the way up. You actually do a pretty good job of it, but it's gotta be a lot of stress on your lower back I'm guessing. Is your lower back sore after these lifts? Ideally you want to stay tight, using legs until the bar gets past your knees, then you should be trying to push your hips towards the bar. It will involve your lower back to some extent but not nearly as much as you are doing now. It's helpful to some people if you think of it as a 2-part lift, half of it is getting the bar past your knees, then the rest is locking out by standing tall. Some of your 135 reps look good, your drop your hips a bit and perform the move almost perfectly. Other times your hips stay way too high and you're using all lower back. It works now while the weights are relatively light but it will definitely make your lower back sore and eventually cause problems as you get heavier and heavier.
Your 2nd and 3rd reps at 135 looked the best, IMO. 4th and 5th started to get the hips too high and too much lower back, which was only made worse once you went up to 235.
Also, this may be more of a preference thing, but don't exhale at the top of the lift. Keep that intra-abdominal pressure going through the whole lift. You need it to lower the weight safely too. I let it out once the bar is back on the ground. Then I take a big breath and start another rep. Don't worry about the touch-and-go reps. Some people do that but most people will full reset each rep (I know I do, especially once the weight gets heavy).
Squats. I harp on people for this a lot, but when unracking the bar, just squat it off the hooks. Don't do a back extension to pull it off the hooks, just puts undue strain on your back and is going to get much harder as the weights get heavier. Get under it and squat it up.
Squats look pretty damn good to start. Depth is close, really close. Maybe 2 more inches and you'll be breaking parallel (hard to tell from the angle). Gets worse in the 185 video. By the last video your hips are starting to shoot up from the bottom of the squat (similar to your DL vids) and then your lower back has to take over to straighten you back up to vertical. Starting to look like a Good Morning at that point. Try not to let your torso fall forward like that, try to keep it straight so you can use your legs and not your lower back.
Long story short, it's pretty clear that your lower back is getting a heinous workout and is probably sore as all hell. You're working on it though which is good!
Keep taking videos and working on it.
Nice craftsmanship on that power rack btw.0 -
Thanks DIU. My back is a little sore but last week, after squating 205 and DL 265 (with even worse form I'm sure) my low back was really sore, but only on the right side for some reason.As the DL gets heavier (the 235 vid), you're sorta shooting your hips straight up too soon and then using your lower back to pull the weight the rest of the way up. You actually do a pretty good job of it, but it's gotta be a lot of stress on your lower back I'm guessing. Is your lower back sore after these lifts? ...
...By the last video your hips are starting to shoot up from the bottom of the squat (similar to your DL vids) and then your lower back has to take over to straighten you back up to vertical. Starting to look like a Good Morning at that point. Try not to let your torso fall forward like that, try to keep it straight so you can use your legs and not your lower back.
Long story short, it's pretty clear that your lower back is getting a heinous workout and is probably sore as all hell. You're working on it though which is good! Keep taking videos and working on it.
Nice craftsmanship on that power rack btw.
I like the idea of thinking of the DL as a 2-part lift.
I'm going to work on form more before going up in weight. My knee feels good today too so maybe I'll go back to squating 5x5 and work on keeping my torso from falling forward.
I can't take credit for the power rack craftsmanship. I kept an eye on craigslist for a few months and was able to pick that up along with the weights and bench for only $150.
Thanks again.0 -
To me its more arm postion that doesn't feel right. I've been implementing the bar in palm on bench. Nonetheless, I will get a video of how I feel, based on the videos and info y'all have provided, I should be doing ohp in regards to both grip and arm position.
Your grip (both style and location) should be dictating arm position.0 -
I wasn't able to get video yesterday however I did make an attempt to keep my arms vertical and bar in my palms on ohp. Without video I can't say for sure that I did it correctly but I can say it worked a different area of my shoulders than it had been and a failed only 3 sets in.0
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Got another one. I worked my squat from 65 to 180 lbs. work weight in 3 months, with a 215 1RM...as you can tell from this video things have since gone downhill after a planned 1 week break from SL5x5, that turned into 3 weeks. I am "feeling it" in my lower quads, almost in my knees, which means I am too far forward? My bar path is off and I just this week got comfortable again with bar placement. It's a mess...
Fire away.
http://www.youtube.com/watch?v=bLz57nNhMQU&feature=youtu.be 0 -
Got another one. I worked my squat from 65 to 180 lbs. work weight in 3 months, with a 215 1RM...as you can tell from this video things have since gone downhill after a planned 1 week break from SL5x5, that turned into 3 weeks. I am "feeling it" in my lower quads, almost in my knees, which means I am too far forward? My bar path is off and I just this week got comfortable again with bar placement. It's a mess...
Fire away.http://www.youtube.com/watch?v=bLz57nNhMQU&feature=youtu.be
Your arms look painfully far back at the elbows. Is that comfortable at all for you?
Need a back or front on view.
How many reps can you do at 135?0 -
I watched some more ripptoe videos that said to bring elbows as far back as possible and raise in order to create a shelf relieving any pressure off of the elbows and wrist. It is much less painful than how I was doing it.
I have never squatted any weight more than 5 reps. I'm so damn frustrated. I'm going to try holding my chest higher tomorrow and quit looking down to hopefully get back in my stance more.0 -
sb19:
I've watched/read a bunch of different methods and reasons why the elbows should be up/back or down. Your butt is flying up out of the hole, I have the same problem. I'm trying elbows down and looking up, trying to keep chest up and butt more under the the bar.0
