Form critique thread, post your videos here.
Replies
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A cue regarding the exaggerated arch at top thing I've found helps me is to really squeeze your glutes at the top.0
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Any tips?
not sure really it's not something I have come across to that extent, I would maybe try some basic hip mobility work and see if that helps...if it does then thats probably your issue. You might have some real issues trying to squat a heavy weight in a stance like that.
http://www.youtube.com/user/sanfranciscocrossfit/search?query=hip
http://www.mobilitywod.com/2011/04/episode-230-squatting-with-turned-out-feet-hey-duck-squatter-ir-yourself/
There is always single leg squats/exercises anyway which are extremely underrated.
http://www.t-nation.com/free_online_article/most_recent/5_superior_single_leg_exercises0 -
My squat. I am a beginner with previous knee issues, so I want to make sure I have it down.
I only squat with 4 kilos more than the bar atm so the form is the same
http://www.youtube.com/watch?v=nX7VYw1dZAE&feature=youtu.be
Also if you pause at 0.04 or 0.07 you will see my right glute (and I suspect ham as well) is larger than the left. Not sure how I got there but any tips on how to remedy that balance will be appreciated.
To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees. Similar to your stance. However, to do this well, you have to have the hip flexibility to also keep your knees out really far - which you do not. You want your knees to track in line with your toes. At the bottom of the squat, your knees should be essentially right over the toes (or just past). If you pause at :04, you can see that your knees are well inside of your toes, hence your knees are basically caving in. This is really bad for knee health.
Keep in mind, one of the main cues of squatting is to be pushing your knees out. You should be thinking about forcing them apart the whole way. But if you can't get your knees out far enough, either work on hip flexibility or narrow your stance. A good hip flexibility exercise is this one:
Pretty self-explanatory. Use your elbows to push your knees apart. Do this for 10 seconds at a time, maybe 3 sets worth. You will really feel it in your inner thighs.
If you narrow your stance (say, heels at approximately shoulder-width apart, toes at more like a 30* angle instead of 45* angle), you may have better luck. If you find you can't hit depth anymore, work on flexibility. Hamstring and ankle flexibilty primarily I would say. Glutes and lower back as secondary.
Long story short, a wide or narrow stance is neither right nor wrong. You just have to have the appropriate flexibility to perform either correctly. It sounds like you're early in your squatting career, work on stretches and mobility work prior to your lifting and you will see almost immediate changes I bet.0 -
My squat. I am a beginner with previous knee issues, so I want to make sure I have it down.
I only squat with 4 kilos more than the bar atm so the form is the samehttp://www.youtube.com/watch?v=nX7VYw1dZAE&feature=youtu.be
Also if you pause at 0.04 or 0.07 you will see my right glute (and I suspect ham as well) is larger than the left. Not sure how I got there but any tips on how to remedy that balance will be appreciated.
To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees. Similar to your stance. However, to do this well, you have to have the hip flexibility to also keep your knees out really far - which you do not. You want your knees to track in line with your toes. At the bottom of the squat, your knees should be essentially right over the toes (or just past). If you pause at :04, you can see that your knees are well inside of your toes, hence your knees are basically caving in. This is really bad for knee health.
Keep in mind, one of the main cues of squatting is to be pushing your knees out. You should be thinking about forcing them apart the whole way. But if you can't get your knees out far enough, either work on hip flexibility or narrow your stance. A good hip flexibility exercise is this one:
Pretty self-explanatory. Use your elbows to push your knees apart. Do this for 10 seconds at a time, maybe 3 sets worth. You will really feel it in your inner thighs.
If you narrow your stance (say, heels at approximately shoulder-width apart, toes at more like a 30* angle instead of 45* angle), you may have better luck. If you find you can't hit depth anymore, work on flexibility. Hamstring and ankle flexibilty primarily I would say. Glutes and lower back as secondary.
Long story short, a wide or narrow stance is neither right nor wrong. You just have to have the appropriate flexibility to perform either correctly. It sounds like you're early in your squatting career, work on stretches and mobility work prior to your lifting and you will see almost immediate changes I bet.
thanks, makes sensenot sure really it's not something I have come across to that extent, I would maybe try some basic hip mobility work and see if that helps...if it does then thats probably your issue. You might have some real issues trying to squat a heavy weight in a stance like that.
http://www.youtube.com/user/sanfranciscocrossfit/search?query=hip
http://www.mobilitywod.com/2011/04/episode-230-squatting-with-turned-out-feet-hey-duck-squatter-ir-yourself/
There is always single leg squats/exercises anyway which are extremely underrated.
http://www.t-nation.com/free_online_article/most_recent/5_superior_single_leg_exercises
will look into that, sounds like good advice!0 -
@ell_v131
Your heels come of the ground a lot too in most of the reps and you proceed to place the emphasis on the inside of your feet (by that I mean the middle of your foot behind the toe) which could be because you have really flat feet. I'm not sure how much of a problem this is for squats so others' feedback would me good.. But I would either talk to a physio (which is simply a case of getting a doctor to refer you/insurance covers it) and consider investing in some orthaheel insoles which raise the inside of each foot a little. It will also have a second effect of helping you to learn to place emphasis on your heels which exploding up from the bottom. This has relieved my knee and ankle pains beyond anything else I've done.
Any videos of you squatting heavy to compare?0 -
@ell_v131
Your heels come of the ground a lot too in most of the reps and you proceed to place the emphasis on the inside of your feet (by that I mean the middle of your foot behind the toe) which could be because you have really flat feet. I'm not sure how much of a problem this is for squats so others' feedback would me good.. But I would either talk to a physio (which is simply a case of getting a doctor to refer you/insurance covers it) and consider investing in some orthaheel insoles which raise the inside of each foot a little. It will also have a second effect of helping you to learn to place emphasis on your heels which exploding up from the bottom. This has relieved my knee and ankle pains beyond anything else I've done.
Any videos of you squatting heavy to compare?
Hi, I don't squat heavy yet, I am just beginning so the most I load on this short bar is 4 kilos:) But my feet are very curved (think about a foot in a stiletto type of a shoe) so I think it may not be my heels lifting but the whole outside of the foot tilting because of what one other poster mentioned - caved in knees.
I am not concerned about doctor's cost as healthcare is free in my country, I am seeing my orthopedist in a couple of weeks and want to discuss my exercise regime with him anyways.
I think you're right about the emphasis on the inner part of my foot, I will look into that. It may be tied with the hip mobility.0 -
90kg dead:
http://youtu.be/oIbMpVQGncA
Can't quite decide if my back's rounding or not. Seems more like top of pelvis than lower back, and the shirt bunching doesn't help either. Realised I wasn't keeping my neck neutral again, need to work on that as I think I do that a lot.
35kg good mornings:
http://youtu.be/94_0cXE1_qs
Never done these before so not quite sure if I'm doing them right.
Your lower back looks fine on your deadlifts. It actually looks to be rounding a little on the way DOWN in fact. On the way down, shoot your hips back to keep your back flat. It will also keep you from hitting your knees so much. I struggle with this a lot, myself.
Thanks, that explains why I struggle with getting caught up on the knees. Not sure why I have so much issue just doing the movement in reverse on the way down.
Anyone know if the good mornings look ok?0 -
To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees.
Geared maybe, I don't know many raw squatters with a stance like that. Stan Efferding might be one I suppose.
Edit,
Actually there are a few I guess... I would still rather someone be in that position as it;s the best position for them rather than just because they can't squat any other way.0 -
To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees.
Geared maybe, I don't know many raw squatters with a stance like that. Stan Efferding might be one I suppose.
Edit,
Actually there are a few I guess... I would still rather someone be in that position as it;s the best position for them rather than just because they can't squat any other way.
^^yep. The Lilliebridges use a moderate (Eric's toes are pretty forward), Dan Green is wide'ish, Lilly is moderate - so it's all over the place really.
This is a good link - squat 101 by Chad Smith . Go to the squat stance video. http://www.jtsstrength.com/articles/2013/09/04/squat-101/0 -
Calling on the wisdom and critical eye of this group. I'm feeling I may have a bit of a knee wobble, not sure if it is an issue.
Squat 115# set5x5
http://i784.photobucket.com/albums/yy127/morninglory1981/DEE34D2C-E2FA-442D-9F21-1FEF07048FB1-512-000001342F9624A2_zpsbae93ae8.mp40 -
Calling on the wisdom and critical eye of this group. I'm feeling I may have a bit of a knee wobble, not sure if it is an issue.
Squat 115# set5x5
http://i784.photobucket.com/albums/yy127/morninglory1981/DEE34D2C-E2FA-442D-9F21-1FEF07048FB1-512-000001342F9624A2_zpsbae93ae8.mp4
Camera angle isn't that hot so it's pretty hard to tell. It looks mostly fine except your depth looks really shallow. It could be the angle but I doubt it. Get a shot directly from the side, about hip-high if you want a decent judge of depth.0 -
Calling on the wisdom and critical eye of this group. I'm feeling I may have a bit of a knee wobble, not sure if it is an issue.
Squat 115# set5x5
http://i784.photobucket.com/albums/yy127/morninglory1981/DEE34D2C-E2FA-442D-9F21-1FEF07048FB1-512-000001342F9624A2_zpsbae93ae8.mp4
Camera angle isn't that hot so it's pretty hard to tell. It looks mostly fine except your depth looks really shallow. It could be the angle but I doubt it. Get a shot directly from the side, about hip-high if you want a decent judge of depth.
Will do, I'll report back when I have it thx!0 -
To the point of having your stance wide and your toes angled out so far. This isn't necessarily wrong, in fact a lot of top level powerlifters will have a VERY wide stance with their feet pointed out around 45 degrees.
Geared maybe, I don't know many raw squatters with a stance like that. Stan Efferding might be one I suppose.
Edit,
Actually there are a few I guess... I would still rather someone be in that position as it;s the best position for them rather than just because they can't squat any other way.
^^yep. The Lilliebridges use a moderate (Eric's toes are pretty forward), Dan Green is wide'ish, Lilly is moderate - so it's all over the place really.
This is a good link - squat 101 by Chad Smith . Go to the squat stance video. http://www.jtsstrength.com/articles/2013/09/04/squat-101/
Also: http://chaosandpain.blogspot.com/2012/07/squatting-like-youre-ceo-of-paper.html0 -
http://youtu.be/noi-ZS_dxxs
A newbee to lifting to lifting looking for a critique and advice on my form. Linked is a video I shot this morning performing low bar squats. I have tried to apply the technique described in Starting Strength. I've got a little wobble in my knees toward the end. Today the lift sequence was:
45 lb x 5 rep x 2 sets
65 lb x 5 rep
75 lb x 5 rep
85 lb x 5 rep
95 lb x 5 rep x 3 sets
This was followed by bench press and deadliest.
Thanks
Elia0 -
Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!
Squat, 65 lbs (second warmup set)
http://www.youtube.com/watch?v=oiK6IYVdj3U
One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?
Deadlift, 135 lbs
http://www.youtube.com/watch?v=kW0GO6TcDzI
Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).0 -
Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!
Squat, 65 lbs (second warmup set)http://www.youtube.com/watch?v=oiK6IYVdj3U
One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?
Deadlift, 135 lbshttp://www.youtube.com/watch?v=kW0GO6TcDzI
Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).
squat looks fine, very good in fact. I wouldn't worry about the wrists in line thing too much. usually if the bar wants to move about during the reps it's because your upper back isn't tight enough. If you spend a bit more time before unracking the bar creating a better 'shelf' for it to sit in you should find it much better.
DL - might just be that you need to play around with some different stances, it;s not a flexibility issue as you can squat to depth with no problems. Maybe move your feet out slightly/turn your toes out very slightly, your stance look quite narrow. this would create a bit more room for your hips to sink between your legs a bit more, this well get a bit more of your weight behind the bar. just experiment with it.0 -
Thanks very much! I'll try working on the shelf and play around with wider stances for the DLs next time I train
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Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!
Squat, 65 lbs (second warmup set)http://www.youtube.com/watch?v=oiK6IYVdj3U
One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?
Deadlift, 135 lbshttp://www.youtube.com/watch?v=kW0GO6TcDzI
Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).
Your squat form looks good. I know you are just warming up but watch the descent speed a little. Sometimes you are dropping so fast that when you hit the bottom you are sort of bouncing forward a little bit. The weight is light enough in the video that it really doesn't matter but bouncing forward onto your toes under heavy weight will cause problems in the future. Just something to look out for.
As far as your wrists bending, try moving your hands up towards the ceiling a bit. Have the bar cross the lower part of your palms. Your hands really will almost be on top of the bar, pressing the bar into your shoulders. The weight of the bar shouldn't really be on the hands. The hands are just keeping the bar from falling off.
http://www.youtube.com/watch?v=g2tyOLvArw0
Good video, but pay special attention to his grip starting at about 6 minute mark. The hands are basically just draped over the bar, palms pushing the bar into the upper back.
Deadlifts aren't too bad. I feel like your hips aren't getting low enough at the start of the movement. I can't tell, but are your shins touching the bar before you start the lift? I feel like your knees need to come forward a little bit at the start, and that would drive your hips forward and down a little. That might bring your chest up a little bit too. Make sure you're bringing your shoulders down and back too at the start of the movement. You're essentially using your shoulders to pull the tension out of your arms before you start the lift. There should be no slack in your arms right before you start. Hope that makes sense.0 -
Hi guys!
After about 10 months of working exclusively with dumbbells I'm finally under a bar :bigsmile: Thought I'd try to nip any bad habits in the bud asap!
Squat, 65 lbs (second warmup set)http://www.youtube.com/watch?v=oiK6IYVdj3U
One thing maybe not apparent is that I'm having trouble keeping my wrists in line with forearms; the bar wants to roll. Is that just wrist strength that will eventually develop?
Deadlift, 135 lbshttp://www.youtube.com/watch?v=kW0GO6TcDzI
Personally, I feel like I'm not locking my lower back enough near the end of the set (this was the second work set and I was tired, but no excuse).
Your squat form looks good. I know you are just warming up but watch the descent speed a little. Sometimes you are dropping so fast that when you hit the bottom you are sort of bouncing forward a little bit. The weight is light enough in the video that it really doesn't matter but bouncing forward onto your toes under heavy weight will cause problems in the future. Just something to look out for.
Yeah, I saw the forward-shift on the video - I'll try slowing down a bit and see if that helps clean things up.As far as your wrists bending, try moving your hands up towards the ceiling a bit. Have the bar cross the lower part of your palms. Your hands really will almost be on top of the bar, pressing the bar into your shoulders. The weight of the bar shouldn't really be on the hands. The hands are just keeping the bar from falling off.http://www.youtube.com/watch?v=g2tyOLvArw0
Good video, but pay special attention to his grip starting at about 6 minute mark. The hands are basically just draped over the bar, palms pushing the bar into the upper back.
Thanks, good resourceDeadlifts aren't too bad. I feel like your hips aren't getting low enough at the start of the movement. I can't tell, but are your shins touching the bar before you start the lift? I feel like your knees need to come forward a little bit at the start, and that would drive your hips forward and down a little. That might bring your chest up a little bit too. Make sure you're bringing your shoulders down and back too at the start of the movement. You're essentially using your shoulders to pull the tension out of your arms before you start the lift. There should be no slack in your arms right before you start. Hope that makes sense.
I do bend my knees until my shins touch the bar; I start with my shins about 1.5" from the bar as per Starting Strength. But like Hendrix suggested, maybe if I widen my stance a little I'll be able to get my hips deeper at the start. I don't know if the fact that I have very long legs compared to my torso makes any difference in my setup/stance. Thanks for the note about my shoulders, I didn't know about that. (Yes, that makes sense). I'll try correcting it next time
I appreciate the input!0 -
Hi--- I would love to get some input on my squat form! The first time I recorded myself, a few months ago, there were obvious problems even I could see (not going deep enough to be parallel, serious back rounding) but this time I'm not sure what to think about my form so thought I'd check with the experts.
http://youtu.be/bEHIbz3tHfg
There's a set at 95 lb first (yes, that's my working weight this week, I realize it's like half what the other ladies here can squat) and I also recorded a set at 85 lb from before that, which I included in the video in case that's helpful.
Sorry it's backlit. Also let me know if I should get other angles like from the front.
Thanks 0 -
Hi--- I would love to get some input on my squat form! The first time I recorded myself, a few months ago, there were obvious problems even I could see (not going deep enough to be parallel, serious back rounding) but this time I'm not sure what to think about my form so thought I'd check with the experts.http://youtu.be/bEHIbz3tHfg
There's a set at 95 lb first (yes, that's my working weight this week, I realize it's like half what the other ladies here can squat) and I also recorded a set at 85 lb from before that, which I included in the video in case that's helpful.
Sorry it's backlit. Also let me know if I should get other angles like from the front.
Thanks
Your form is pretty good but you're running into a bit of a problem at the bottom of the movement. It appears that you're doing low-bar squats, which is fine. However, it actually looks like your squat depth is TOO low for a low-bar squat. As a result, your butt is wrapping under you to an extreme ("butt wink") and you're leaning really far forward. This results in you having to "Good Morning" the weight as you come back up.
I would recommend stopping the motion a little higher up. You want your femurs to be JUST breaking parallel to the ground. A good cue for this is the crease of your hip joint should just be dropping below the top of your knee (if you drew a perfectly horizontal line between the two points).
Like this:
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Your form is pretty good but you're running into a bit of a problem at the bottom of the movement. It appears that you're doing low-bar squats, which is fine. However, it actually looks like your squat depth is TOO low for a low-bar squat. As a result, your butt is wrapping under you to an extreme ("butt wink") and you're leaning really far forward. This results in you having to "Good Morning" the weight as you come back up.
Oh thanks! ---I didn't realize the difference between high bar and low bar until now (I was just doing "put the bar where it doesn't ouch your back" squats) but that makes sense. I kind of thought the lower the better, but the guys telling me this were probably high bar squatters.I would recommend stopping the motion a little higher up. You want your femurs to be JUST breaking parallel to the ground. A good cue for this is the crease of your hip joint should just be dropping below the top of your knee (if you drew a perfectly horizontal line between the two points).
Cool thanks. I've had trouble propriocepting this (which is partly why I've ended up erring on the side of *kitten*-to-grass ever since last time when I saw that I was stopping higher than parallel) so maybe I'll find a box I can squat to that'll get me to the right height without having to take pictures every time? Unless there's other good tricks for finding parallel?0 -
Your form is pretty good but you're running into a bit of a problem at the bottom of the movement. It appears that you're doing low-bar squats, which is fine. However, it actually looks like your squat depth is TOO low for a low-bar squat. As a result, your butt is wrapping under you to an extreme ("butt wink") and you're leaning really far forward. This results in you having to "Good Morning" the weight as you come back up.
Oh thanks! ---I didn't realize the difference between high bar and low bar until now (I was just doing "put the bar where it doesn't ouch your back" squats) but that makes sense. I kind of thought the lower the better, but the guys telling me this were probably high bar squatters.I would recommend stopping the motion a little higher up. You want your femurs to be JUST breaking parallel to the ground. A good cue for this is the crease of your hip joint should just be dropping below the top of your knee (if you drew a perfectly horizontal line between the two points).
Cool thanks. I've had trouble propriocepting this (which is partly why I've ended up erring on the side of *kitten*-to-grass ever since last time when I saw that I was stopping higher than parallel) so maybe I'll find a box I can squat to that'll get me to the right height without having to take pictures every time? Unless there's other good tricks for finding parallel?
I usually set the safety bars to the point where I hit a little below parallel, while I'm warming up. I'll tap them for the first few warmup sets. Then as I get heavier I try to stop just before I hit them. *shrug* works for me. I tend to video a lot anyway. You get used to it after a while.0 -
Hi folks, can I get some feedback?
Squat
http://www.youtube.com/watch?v=eKRjKiRPRnc
http://www.youtube.com/watch?v=NSX1cfERkDs
Camera angle isn't the best, but I use an Olympic style stance and trying to focus on pushing my knees out going down and back in going up. I had the benefit of watching myself for the first time in between the sets so I tried to keep my elbows down on the second video. My thumbs wrap around the bar but reading some posts above is false gripping the norm for squatting? First time wearing squat shoes too.
Bench
http://www.youtube.com/watch?v=m6nNFhK6OYQ
http://www.youtube.com/watch?v=qJjfkF-k77U
Row
http://www.youtube.com/watch?v=gK1q1c9rn70
http://www.youtube.com/watch?v=rJG_UjExqnI
Think I'm doing pretty good on bench and row, but questioning whether my hips shoot up early on squats. A guy did come up to me and tell me that my back is too curved before this but I think it's okay (I don't know whether wearing squat shoes has helped this as I was wearing tennis shoes for squats and they were less stable).0 -
Hi folks, can I get some feedback?
Squathttp://www.youtube.com/watch?v=eKRjKiRPRnchttp://www.youtube.com/watch?v=NSX1cfERkDs
Camera angle isn't the best, but I use an Olympic style stance and trying to focus on pushing my knees out going down and back in going up. I had the benefit of watching myself for the first time in between the sets so I tried to keep my elbows down on the second video. My thumbs wrap around the bar but reading some posts above is false gripping the norm for squatting? First time wearing squat shoes too.
Benchhttp://www.youtube.com/watch?v=m6nNFhK6OYQhttp://www.youtube.com/watch?v=qJjfkF-k77U
Rowhttp://www.youtube.com/watch?v=gK1q1c9rn70http://www.youtube.com/watch?v=rJG_UjExqnI
Think I'm doing pretty good on bench and row, but questioning whether my hips shoot up early on squats. A guy did come up to me and tell me that my back is too curved before this but I think it's okay (I don't know whether wearing squat shoes has helped this as I was wearing tennis shoes for squats and they were less stable).
Your squats are basically perfect, I really don't see anything to nitpick. As far as grip goes, it's more of a personal preference. It is generally recommended to use a false grip (thumbs over) because the idea is to let your back carry the load. Your hands gripping the bar are basically to keep the bar set on your back. That's really it. With your thumbs wrapped around the bar, there is a tendency to support some of the bar's weight with the hands. You don't want to be carrying weight on your wrists, you will hurt them eventually. Maybe not now, but when you're squatting 200, 300, 400, 500lbs it's a bad habit to get into. Hell, you'll even see some people who can squat with no hands, once they have a developed enough back mass. The hands just hold the bar to the back, that's all. I have tweaky wrists (right wrist mainly) so I am hypersensitive about this. I basically just have my hands draped over the top of the bar, pressing it into my back. Most people recommend this but it isn't absolutely critical. You'll see some powerlifters squatting 800lbs with their thumbs wrapped around the bar (but note, they are almost always wearing wrist wraps as a result). TL;DR, sorry.
Your bench looks pretty good too. My only tip here is, maybe look into incorporating leg drive a bit. It doesn't look like you're using any. It's not critical BUT it will help you stabilize and lift heavier weights over time. One of my favorite bench videos is Dave Tate's "So you think you can bench" series. It starts here:
http://www.youtube.com/watch?v=EHx1gYTA-Rw&list=PL38D8B0C3BFDB82F2 It has lots of good points around bench setup and execution. He talks about leg drive for a decent portion of one of the videos (too lazy to watch them all to point it out right now).
Rows are probably your worst exercise, IMO. You're definitely putting a lot of body english into the movement, ideally you want to be as tight and rigid as possible. You're basically using your whole body to perform the movement in the video. Your torso is also angled up quite a bit, up to 45* (especially at the top of the movement). Ideally you want your torso to be basically parallel to the ground and stay steady the whole time. I would probably deload the weight and work on that one a little bit. One random thought, I preferred Pendlay rows (bar starts from the ground for each rep). Reason being, during normal BB rows I was in sort of a hurry since holding significant weight while bent over for a while can be very taxing on lower back and grip. With pendlay rows, the bar rests on the ground for each rep so you're not straining grip or back and you can take your time. Just food for thought.
Great work overall though.0 -
Ok I'm going to ask for someone to look at my squat. I think I may have a but wink problem. I did see the post about a slight flexation being ok but I thing mine may be excessive.
http://i784.photobucket.com/albums/yy127/morninglory1981/1C82DF9E-3FF2-4ADF-9A9B-819ACA8643C0-601-000000B4367F6664_zpsc041f6f9.mp40 -
Ok I'm going to ask for someone to look at my squat. I think I may have a but wink problem. I did see the post about a slight flexation being ok but I thing mine may be excessive.
http://i784.photobucket.com/albums/yy127/morninglory1981/1C82DF9E-3FF2-4ADF-9A9B-819ACA8643C0-601-000000B4367F6664_zpsc041f6f9.mp4
I would work on some hip and hamstring stretches/mobility work. You can youtube about a billion of them. Your form looks good, I think you're just running out of flexibility at the bottom of the movement, limiting your depth without butt wink.0 -
Thank you I will look into that.Ok I'm going to ask for someone to look at my squat. I think I may have a but wink problem. I did see the post about a slight flexation being ok but I thing mine may be excessive.
http://i784.photobucket.com/albums/yy127/morninglory1981/1C82DF9E-3FF2-4ADF-9A9B-819ACA8643C0-601-000000B4367F6664_zpsc041f6f9.mp4
I would work on some hip and hamstring stretches/mobility work. You can youtube about a billion of them. Your form looks good, I think you're just running out of flexibility at the bottom of the movement, limiting your depth without butt wink.0 -
Okey dokey...Here are my forms for critique. Please let me know if these links don't work! TIA!!!
Squats:
1st Set:
http://s1106.photobucket.com/user/metalfemme131313/media/20140123_221309_zpsiof5wcju.mp4.html
2nd Set after watching first video (I did 4, instead of 5, and didn't know it...lol!):
http://s1106.photobucket.com/user/metalfemme131313/media/20140123_221527_zpskbe1sd27.mp4.html
Deadlifts:
Side: http://s1106.photobucket.com/user/metalfemme131313/media/20140123_224949_zpsfrvrqy8o.mp4.html
Front: http://s1106.photobucket.com/user/metalfemme131313/media/20140123_225410_zpsfacxl0qz.mp4.html
Pendlay Rows:
http://s1106.photobucket.com/user/metalfemme131313/media/20140123_225743_zpscthqlio4.mp4.html 0 -
Okey dokey...Here are my forms for critique. Please let me know if these links don't work! TIA!!!
Squats:
1st Set:
http://s1106.photobucket.com/user/metalfemme131313/media/20140123_221309_zpsiof5wcju.mp4.html
2nd Set after watching first video (I did 4, instead of 5, and didn't know it...lol!):
http://s1106.photobucket.com/user/metalfemme131313/media/20140123_221527_zpskbe1sd27.mp4.html
Deadlifts:
Side: http://s1106.photobucket.com/user/metalfemme131313/media/20140123_224949_zpsfrvrqy8o.mp4.html
Front: http://s1106.photobucket.com/user/metalfemme131313/media/20140123_225410_zpsfacxl0qz.mp4.html
Pendlay Rows:
http://s1106.photobucket.com/user/metalfemme131313/media/20140123_225743_zpscthqlio4.mp4.html
Your first squat vid doesn't work for me for some reason. Just gives a black video screen. The rest work though.
Squat looks pretty good, just really shy of depth. You should be going quite lower than that, at least 6" if not more to break parallel. Probably need to deload weight if your current configuration is heavy for you.
Deadlift looks pretty good, maybe consider sitting back a bit and getting your hips a little lower. Sink your hips and raise your chest.. Depends on your bodily proportions but most people have at least a bit of an upright posture when they start the deadlift, whereas your body is completely horizontal. Puts a lot of stress on your lower back, IMO.0
