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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    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
    cmeiron Posts: 1,599 Member
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    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
    JeffseekingV Posts: 3,165 Member
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    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
    chrisdavey Posts: 9,835 Member
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    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
    chrisdavey Posts: 9,835 Member
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    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 :smile: It's pretty farkin' tough!

    And look forward to seeing some more vids from you soon.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
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    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
    dstromley1 Posts: 165
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    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
    [/quo

    Form is solid for that many reps. I love pulling against bands
  • chrisdavey
    chrisdavey Posts: 9,835 Member
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    thanks mate :smile: No injuries required!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    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
    Sarauk2sf Posts: 28,072 Member
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    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.
  • cmeiron
    cmeiron Posts: 1,599 Member
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    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.

    Thanks SO much, I really appreciate this and know what I need to work on today! :flowerforyou:

    Quick questions:

    1. for the BP and OHP, I was trying to emulate the way the lift is done with a bar (i.e. with elbows going below 90D or below the plane of my body); I'm worried about not training my body to do a full range of motion and do aspire to eventually move to a bar once I save up for plates. Am I going to injure myself doing this or am I ok to continue "pretending" that I'm using a bar?

    2. for the SLDL, do you mean arch it as in "round your back up towards the ceiling" or as is "round your back down towards the floor"?

    Again, thanks so much!
  • butterfli7o
    butterfli7o Posts: 1,319 Member
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    Thank you for posting this!

    I need major help on my squats. Thought I had it down, then started over-thinking it. Please excuse how I look, I'm in my garage at 5:30 am and I'm wearing what I slept in. :smile:
    https://www.youtube.com/watch?v=mSFdzZnOo0Y&feature=youtube_gdata_player
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    Thank you for posting this!

    I need major help on my squats. Thought I had it down, then started over-thinking it. Please excuse how I look, I'm in my garage at 5:30 am and I'm wearing what I slept in. :smile:
    https://www.youtube.com/watch?v=mSFdzZnOo0Y&feature=youtube_gdata_player

    You should be going much lower
  • butterfli7o
    butterfli7o Posts: 1,319 Member
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    You know, I thought so too...but going lower caused my knees to extend too far, or so I thought...arrgh.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Thank you for posting this!

    I need major help on my squats. Thought I had it down, then started over-thinking it. Please excuse how I look, I'm in my garage at 5:30 am and I'm wearing what I slept in. :smile:
    https://www.youtube.com/watch?v=mSFdzZnOo0Y&feature=youtube_gdata_player

    You should be going much lower

    ^^agreed.

    Check out the explanations of form here:

    http://startingstrength.wikia.com/wiki/Squat_Videos
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    You know, I thought so too...but going lower caused my knees to extend too far, or so I thought...arrgh.

    Sit back more, however, as long as your form is good, it is ok for your knees to go slightly over your toes
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    Tagging
  • butterfli7o
    butterfli7o Posts: 1,319 Member
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    Thank you Sara!
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
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    I never liked the high bar position for squat. Putting the bar a bit lower on your shoulders might help you sit back a touch. Go lighter and go deeper. Probably get more out of it as a result.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Me again:

    I need to do more homework as to technique but thought I would upload my OHP video to see if anything was glaringly wrong. Apart from me being unbalanced on the third rep, I cannot pinpoint the issues (not well versed in OHP technique) but it just feels sloppy/weak. My 1RM is only 95lb - this is 80lb x 3 so it's pretty heavy for me.

    http://www.youtube.com/watch?v=pB6jmVtO8L8&feature=youtu.be

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