Form critique thread, post your videos here.
Replies
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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.
If I were you I'd start chasing rep PRs at 135, and start building up your back. The reason rip tells people to put their arms back is because most don't have the back development to create a shelf to rest the bar on.0 -
No Gym or weights here besides 5 lb weights, so I have a question..Is it wise to go to lifting 20 lbs litter containers? I have and now have one very aching arm. I realize this is part one question for Dr. (since past injuries on this arm) but looking for you view point on increasing weights at what weight levels?0
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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.
Where does the bar sit? - looks pretty high for a low bar.0 -
I deloaded squat to 145, still not happy with my form. Not getting low enough and butt still wants to rise. I videoed from the the side and behind. I'd appreciate and tips or thoughts.
Warmup:
http://www.youtube.com/watch?v=RQ6kUAdvT5Q
http://www.youtube.com/watch?v=Fpmh-PcWOds
http://www.youtube.com/watch?v=yXwqFchXMFU
5x5
http://www.youtube.com/watch?v=pAYK3ESsTvg
http://www.youtube.com/watch?v=iAOGWXnp_nA
http://www.youtube.com/watch?v=qKc_rivPawk
http://www.youtube.com/watch?v=lv-f0jKMqU0
http://www.youtube.com/watch?v=MIA4aDGcuM4 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.
Where does the bar sit? - looks pretty high for a low bar.
It feels like it's on the bottom of my traps and on top of the "shelf" I've created by pushing elbows back and up. Sorry for lack of technical terms.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.
Where does the bar sit? - looks pretty high for a low bar.
It feels like it's on the bottom of my traps and on top of the "shelf" I've created by pushing elbows back and up. Sorry for lack of technical terms.
Try getting tight and making the shelf without pulling your arms back so far. It's possible if you have the back development and your shoulders and brachialis...es (brachiii? brachialisus? brachialisens?) will thank you for it when the weight gets heavier.0 -
Will do! Thanks for the suggestions. As little time as I have to lift, I'm getting frustred pissing it away with poor form.0
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I deloaded squat to 145, still not happy with my form. Not getting low enough and butt still wants to rise. I videoed from the the side and behind. I'd appreciate and tips or thoughts.
Warmup:http://www.youtube.com/watch?v=RQ6kUAdvT5Qhttp://www.youtube.com/watch?v=Fpmh-PcWOdshttp://www.youtube.com/watch?v=yXwqFchXMFU
5x5http://www.youtube.com/watch?v=pAYK3ESsTvghttp://www.youtube.com/watch?v=iAOGWXnp_nAhttp://www.youtube.com/watch?v=qKc_rivPawkhttp://www.youtube.com/watch?v=lv-f0jKMqU0http://www.youtube.com/watch?v=MIA4aDGcuM4
Just looks like poor mobility to me, you actually start some of the reps with a slightly rounded back and then never recover.
Spend more time stretching hips, glutes and thoracic mobility work.
http://stronglifts.com/squat-2-stands-flexibility-mobility-exercise/
Might be worth doing some of your squatting work to a box just so you can get used to what legit depth feels like and you can sit in that position on the box for extended periods of time. Front squatting to a box is also an awesome exercise for strength and hip mobility.
One of the warm ups I do before squatting If i feel pretty tight is to get 135, set up a box a few inches below parallel and then squat down on it and just sit in that position for 15-20 seconds for each rep, really opens up the whole hips.0 -
Just looks like poor mobility to me, you actually start some of the reps with a slightly rounded back and then never recover.
Spend more time stretching hips, glutes and thoracic mobility work.
http://stronglifts.com/squat-2-stands-flexibility-mobility-exercise/
Might be worth doing some of your squatting work to a box just so you can get used to what legit depth feels like and you can sit in that position on the box for extended periods of time. Front squatting to a box is also an awesome exercise for strength and hip mobility.
I do the squat-2-stand stretch, no problem. My recent workout and squat videos were done after a hot yoga class and more stretching. I'm pretty flexible, until the weight hits my back I guess.
I'll try the box squats and front squats. I've never done front squats, that should be "interesting".
Thanks0 -
Considering my struggles with squat and ohp, I thought the only logical thing to do would be to attempt a lift I've never done before... power clean, have a gander.
http://m.youtube.com/watch?feature=c4-feed-u&v=ML6ysjWLyMo0 -
Thanks Dope, I'll try to get a better side view on my next squat session. The weight does feel centered over my feet, towards the heel, in those lifts.
In my session this weekend, I tried to keep my back more upright, but in order to keep the weight over my feet and stay balanced and not feel like I am going to fall back, I had to let my knees go farther forward. I always hear to not let your knees go past your toes, so in order to keep my knees back, my butt ends up pretty far back and I have to lean over farther to keep balanced. Would I be okay to let my knees go a couple inches farther forward?
Yeah I'm not sure where the whole knees-behind-toes thing came from. Where your knees end up, really depends on bar position and your bodily proportions. Stance width too. Wider stance will usually result in knees traveling less. So really, I wouldn't sweat it. Try getting a vid directly from the side and make sure the bar is directly over the middle of your foot, I think that might help. You might just have a weak core/back that is causing you to fall/lean forward, which will just take time to strengthen.
I'm getting a feeling that a weak core is my problem...
Here are some videos directly form the side. I can see the bar is too far forward when I am at the bottom of the squat. It is almost over my toes.
http://www.youtube.com/watch?v=1zr21fL3NIA
http://www.youtube.com/watch?v=iWOoP8PwayE
Here is one from the next session where I am doing quite a bit less weight and practicing being strict with my form. I am still going a bit forward sometimes, but it looks a lot better to me. For this set, I am lifting my toes up and concentrating on pushing through my heels and keeping my back up. Even though it wasn't much weight in comparison, it really kicked my *kitten*.
http://www.youtube.com/watch?v=u6Dmnfur8Gc
My initial thought is to deload from where I was to a point where I can maintain strict form and work my way back up. Sound reasonable? Other thoughts/feedback?0 -
Thanks Dope, I'll try to get a better side view on my next squat session. The weight does feel centered over my feet, towards the heel, in those lifts.
In my session this weekend, I tried to keep my back more upright, but in order to keep the weight over my feet and stay balanced and not feel like I am going to fall back, I had to let my knees go farther forward. I always hear to not let your knees go past your toes, so in order to keep my knees back, my butt ends up pretty far back and I have to lean over farther to keep balanced. Would I be okay to let my knees go a couple inches farther forward?
Yeah I'm not sure where the whole knees-behind-toes thing came from. Where your knees end up, really depends on bar position and your bodily proportions. Stance width too. Wider stance will usually result in knees traveling less. So really, I wouldn't sweat it. Try getting a vid directly from the side and make sure the bar is directly over the middle of your foot, I think that might help. You might just have a weak core/back that is causing you to fall/lean forward, which will just take time to strengthen.
I'm getting a feeling that a weak core is my problem...
Here are some videos directly form the side. I can see the bar is too far forward when I am at the bottom of the squat. It is almost over my toes.http://www.youtube.com/watch?v=1zr21fL3NIAhttp://www.youtube.com/watch?v=iWOoP8PwayE
Here is one from the next session where I am doing quite a bit less weight and practicing being strict with my form. I am still going a bit forward sometimes, but it looks a lot better to me. For this set, I am lifting my toes up and concentrating on pushing through my heels and keeping my back up. Even though it wasn't much weight in comparison, it really kicked my *kitten*.http://www.youtube.com/watch?v=u6Dmnfur8Gc
My initial thought is to deload from where I was to a point where I can maintain strict form and work my way back up. Sound reasonable? Other thoughts/feedback?
Sounds like a good plan to me. I forget if I already asked this but are you doing the valsalva maneuver properly to keep a tight core? It could be a matter of technique as much as actual core strength. But yes, weak abs, weak lower back will definitely let you fall forward at the bottom of a squat. It takes time to make the whole body work in unison. A lot of time.0 -
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Hey Mike,
I would re-shoot this and see if you can just get someone to sit down, and film it from the side view.0 -
That's what I thought, there is no way to get a side view, I'm going to have to rotate my rack 90 degrees to get better videos.0
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From what I can see in the the extreme close-up shakycam action, it looks mostly fine to me. Nothing glaring but a good angle from a steady position might show more :P0 -
I would like any tips about squat, it is starting to get much heavier and want to correct poor form before I add any more weight.
https://www.youtube.com/watch?v=e-dmYFWP3M8
I know that this is bad, my back is not as straight as it should be and I do not seem to be going low enough at the start. Any other feedback would be helpful
http://youtu.be/UT6D5YcKloA 0 -
I would like any tips about squat, it is starting to get much heavier and want to correct poor form before I add any more weight.https://www.youtube.com/watch?v=e-dmYFWP3M8
I know that this is bad, my back is not as straight as it should be and I do not seem to be going low enough at the start. Any other feedback would be helpfulhttp://youtu.be/UT6D5YcKloA
You need to drive your hips forward more on deadlift lockout and try spreading your squat stance 1-2 inches.0 -
I would like any tips about squat, it is starting to get much heavier and want to correct poor form before I add any more weight.https://www.youtube.com/watch?v=e-dmYFWP3M8
I know that this is bad, my back is not as straight as it should be and I do not seem to be going low enough at the start. Any other feedback would be helpfulhttp://youtu.be/UT6D5YcKloA
You need to drive your hips forward more on deadlift lockout and try spreading your squat stance 1-2 inches.
ok I always wondering on stance on squat, not sure I understand the hips forward on deadlift. could you explain a little more?0 -
I would like any tips about squat, it is starting to get much heavier and want to correct poor form before I add any more weight.https://www.youtube.com/watch?v=e-dmYFWP3M8
I know that this is bad, my back is not as straight as it should be and I do not seem to be going low enough at the start. Any other feedback would be helpfulhttp://youtu.be/UT6D5YcKloA
You need to drive your hips forward more on deadlift lockout and try spreading your squat stance 1-2 inches.
ok I always wondering on stance on squat, not sure I understand the hips forward on deadlift. could you explain a little more?
http://www.youtube.com/watch?v=07Vqw31TzPQ is a decent video (not the best but the first I found)
Think about trying to hump the bar.0 -
I would like any tips about squat, it is starting to get much heavier and want to correct poor form before I add any more weight.https://www.youtube.com/watch?v=e-dmYFWP3M8
I know that this is bad, my back is not as straight as it should be and I do not seem to be going low enough at the start. Any other feedback would be helpfulhttp://youtu.be/UT6D5YcKloA
Get your head up. Look more forward. Your head and hips should move together, this will keep your back flat and help prevent your hips from shooting up and forcing you into that rounded back position.0 -
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Looks pretty excellent to me. Depth looks very close, perhaps just shy of parallel but only just, IMO.0 -
1) wft is that 'in out' in the background
2) would like to see it from behind (not perving....honest
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3) try to break your hips a little earlier
4) depth may be a little shy on a couple - but only a smidge and it could be the angle (also, I tend to think depth is shy more than most so it could just be me)
5) on your first rep, you start with your knees bent a bit too much from what I could see - much less so on your other reps.
6) this is more a personal thing, but I would try to be a bit more assertive when at the top - push you hips forward a bit more forcefully to straighten out.
7) The above are pretty minor points tbh. Other than that, looked solid0 -
It is hard to tell, but it looks like you weren't keeping your spine (specifically at your upper back) neutral and were bent forward slightly.
As Sara said, I would drive forward more with my hips.0 -
Thanks much for the feedback. I can see every point made now that it was pointed out. I'll work on all the points, especially the music in the background. :laugh:0
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Hey there! Im 2 weeks out from my first meet and looking for constructive feedback...
http://www.youtube.com/watch?v=NEH-PECBxR0
This is squat. I will be working on my knee stablility and keeping knees over toes. Also going to try a lower bar positioning.
http://www.youtube.com/watch?v=NzGVUYQTmwk
Deadlift
http://www.youtube.com/watch?v=enJg7jJjrcA
bench press. changed to a wider grip since video.
Thanks for your help in advance!0 -
Hey there! Im 2 weeks out from my first meet and looking for constructive feedback...http://www.youtube.com/watch?v=NEH-PECBxR0
This is squat. I will be working on my knee stablility and keeping knees over toes. Also going to try a lower bar positioning.http://www.youtube.com/watch?v=NzGVUYQTmwk
Deadlifthttp://www.youtube.com/watch?v=enJg7jJjrcA
bench press. changed to a wider grip since video.
Thanks for your help in advance!
Will give you comments later tonight/tomorrow, but I have a quick question - you belt looks to be wider at the back than the front - is that the case?0 -
Hey there! Im 2 weeks out from my first meet and looking for constructive feedback...http://www.youtube.com/watch?v=NEH-PECBxR0
This is squat. I will be working on my knee stablility and keeping knees over toes. Also going to try a lower bar positioning.http://www.youtube.com/watch?v=NzGVUYQTmwk
Deadlifthttp://www.youtube.com/watch?v=enJg7jJjrcA
bench press. changed to a wider grip since video.
Thanks for your help in advance!
First thing that jumps out at me on your squats are your knees are caving in and when you come out of the hole, your butt is raising up before your upper body. If you have a meet in a week it is a little late to be changing things up, but after you recover from it, try narrowing your stance slightly to see if that helps with your knees caving in.0 -
Hey there! Im 2 weeks out from my first meet and looking for constructive feedback...http://www.youtube.com/watch?v=NEH-PECBxR0
This is squat. I will be working on my knee stablility and keeping knees over toes. Also going to try a lower bar positioning.http://www.youtube.com/watch?v=NzGVUYQTmwk
Deadlifthttp://www.youtube.com/watch?v=enJg7jJjrcA
bench press. changed to a wider grip since video.
Thanks for your help in advance
Squats, your knees are caving in pretty badly. Gotta fix that, that's gonna cost you long-term. IMO, a belt that's the same width all the way around is a good idea. You want the big contact area for your abs to push against. Unrack the bar with your feet in line with each other, not that split stance, IMO. I don't think that last one matters a whole lot but it seems like a recipe for disaster. Just squat the bar off the hooks, nothing special is needed.
Deadlift isn't too bad. Your hips are coming up before the bar maybe.
Bench isn't too bad either. You look like you might be hitting a bit high on your chest. I like to hit lower, at the bottom of my sternum and my arms are more of a 45* angle to my body. Your elbows look pretty flared out to the sides and thus the bar is landing high up. Maybe try tucking the elbows a little bit?0
http://www.youtube.com/watch?v=dFi7QklPjQM#t=0
http://youtu.be/FkxWg5rxGqA