Form critique thread, post your videos here.
Replies
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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!0 -
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.
https://www.youtube.com/watch?v=mSFdzZnOo0Y&feature=youtube_gdata_player 0 -
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.https://www.youtube.com/watch?v=mSFdzZnOo0Y&feature=youtube_gdata_player
You should be going much lower0 -
You know, I thought so too...but going lower caused my knees to extend too far, or so I thought...arrgh.0
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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.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_Videos0 -
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 toes0 -
Tagging0
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Thank you Sara!0
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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.0
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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 0 -
Sara when the bar is going up, after it's cleared your head, look down.
Also, Rock mentioned this either on this thread or elsewhere, but using "suicide grip" (thumb not wrapped around), one of Wendler's tips, seems to help with bar path.1 -
Sara when the bar is going up, after it's cleared your head, look down.
Also, Rock mentioned this either on this thread or elsewhere, but using "suicide grip" (thumb not wrapped around), one of Wendler's tips, seems to help with bar path.
The grip comment was on my feed. Thanks taso - the head position was definitely looking odd but I could not pinpoint it.0 -
I have tried to adjust my squat form to the low bar type described in the Starting Strength book and suddenly my hips are kind of hurting and keep cracking when i sit down/ stand up/ move/ etc. Maybe I'm doing something wrong because they were not hurting before when I was working more based on the EFS so-you-think-you-can-squat videos (head up/ chest up/ bar higher w/ grip)
Anyway- here is me warm up at 135# and working at 195#
http://youtu.be/8VRvp1cSVBI 0 -
I have tried to adjust my squat form to the low bar type described in the Starting Strength book and suddenly my hips are kind of hurting and keep cracking when i sit down/ stand up/ move/ etc. Maybe I'm doing something wrong because they were not hurting before when I was working more based on the EFS so-you-think-you-can-squat videos (head up/ chest up/ bar higher w/ grip)
Anyway- here is me warm up at 135# and working at 195#http://youtu.be/8VRvp1cSVBI
Play with your stance width, might help.
Also I'd suggest pause squats, the last two reps on your working set were a bit deeper than the reps before. You'll want to get to where you hit an identical depth every rep. Pause squats helped me a lot with that.0 -
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
How wide is your grip and how wide is your stance?0 -
I've got videos for a check on both deadlifts and squats. They are both working sets, and the heaviest I can do at the moment.
Deadlift (1 set of 5 @165 pounds):
http://youtu.be/5za2E1kxyug
Squat: (1 set of 5 @145 pounds):
http://youtu.be/T-pnnrCs1rU 0 -
I've got videos for a check on both deadlifts and squats. They are both working sets, and the heaviest I can do at the moment.
Deadlift (1 set of 5 @165 pounds):http://youtu.be/5za2E1kxyug
Squat: (1 set of 5 @145 pounds):http://youtu.be/T-pnnrCs1rU
Deadlift, you need the bar to be touching your shin at the start, not going to matter so much with that weight but it will start pulling you forward when the weights get heavier if the bar is out in front of you. Hips maybe just a tad too high also, if they were a little lower you could generate a bit more torque and really get your glutes and hamstrings working. Pretty good though.
Squat is ok., Looks like you have a high bar position but your body is trying to do a low bar style squat, if you want to squat like that you are going to have to move the bar down your back a little IMO(or keep the bar there and squat more upright, narrower stance olympic style). Squats are all about experimenting, try some different stances and bar positions and find what feels best.0 -
I've got videos for a check on both deadlifts and squats. They are both working sets, and the heaviest I can do at the moment.
Deadlift (1 set of 5 @165 pounds):http://youtu.be/5za2E1kxyug
Squat: (1 set of 5 @145 pounds):http://youtu.be/T-pnnrCs1rU
Deadlift, you need the bar to be touching your shin at the start, not going to matter so much with that weight but it will start pulling you forward when the weights get heavier if the bar is out in front of you. Hips maybe just a tad too high also, if they were a little lower you could generate a bit more torque and really get your glutes and hamstrings working. Pretty good though.
Squat is ok., Looks like you have a high bar position but your body is trying to do a low bar style squat, if you want to squat like that you are going to have to move the bar down your back a little IMO(or keep the bar there and squat more upright, narrower stance olympic style). Squats are all about experimenting, try some different stances and bar positions and find what feels best.
Awesome, thanks for the feedback!
For the squats, if I want to do the low bar squats, should I also be trying to go lower at the bottom?
Conversely, if I wanted to keep going with the high bar, should I not be going as low? I find that the narrower my stance is, the more trouble I have going at or below parallel.0 -
You don't need to get any lower than parallel, if you go with a pretty low bar position you just won't be able to get much deeper than that anyway. If you wan't to keep the high bar you wont push your hips back as much, stay really upright and your knees with come forward more.
see how the high bar on the left is more upright and the low bar on the right is hips further back, more leaned over.
Not being able to hit depth is usually a mobility issue, for me it's tight hips I do this before squatting
http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html0 -
I've got videos for a check on both deadlifts and squats. They are both working sets, and the heaviest I can do at the moment.
Deadlift (1 set of 5 @165 pounds):http://youtu.be/5za2E1kxyug
Squat: (1 set of 5 @145 pounds):http://youtu.be/T-pnnrCs1rU
Deadlift, you need the bar to be touching your shin at the start, not going to matter so much with that weight but it will start pulling you forward when the weights get heavier if the bar is out in front of you. Hips maybe just a tad too high also, if they were a little lower you could generate a bit more torque and really get your glutes and hamstrings working. Pretty good though.
^ Agreed.
I would like to see you closer to the barbell before you set up. The barbell should bisect the foot when you stand upright. You look to be positioned too far away from the barbell at the start. See here for a good explanation on a very basic but effective set up.
http://www.youtube.com/watch?v=Syt7A23YnpA 0 -
Thanks so much for the feedback Hendrix and SS!
The picture of the squats really helped, I think I see what you mean now on the bar position, and same for the deadlift bar position. I also don't warmup as well as I probably could, so I'm going to try that mobility routine during my next session.
Thanks again!0 -
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
How wide is your grip and how wide is your stance?
My hands rest on my outer shoulders and my stance is about shoulder width apart. I did try slightly wider grip today after watching some vids - just a smidge wider than shoulders and it seemed a bit better.0 -
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
How wide is your grip and how wide is your stance?
My hands rest on my outer shoulders and my stance is about shoulder width apart. I did try slightly wider grip today after watching some vids - just a smidge wider than shoulders and it seemed a bit better.
Wider helps in that the bar has less distance to move and depending on your elbow pathing can be easier on your rotator cuffs, but I find it easier to support the weight with my grip a touch more narrow than my bench grip. I bench with my middle finger on the stripe, and press with my pinkies on it. I'd also highly suggest pressing thumbless (couldn't tell if you were already or not) as that helped me a lot. It also forces your elbows to track more in front of you than to the side, which I think is better.0 -
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!
1. for the BP and OHP,: they are slightly different lifts than their barbell equivalents, especially the OHP, so I would not try to totally replicate. The BB OHP, for example, has your elbows out in front and not pointing down.
2. for the SLDL: arch your back so its - basically tits out *kitten* out.
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1. for the BP and OHP,: they are slightly different lifts than their barbell equivalents, especially the OHP, so I would not try to totally replicate. The BB OHP, for example, has your elbows out in front and not pointing down.
2. for the SLDL: arch your back so its - basically tits out *kitten* out.
:laugh: I was pretty sure that's what you meant for the SLDL! Thanks again! I really felt an improvement on Wednesday putting the other tips in place, especially with the SLDL which was the one I was most uncertain about - I'm feeling it in all the right places now!!!0 -
I have tried to adjust my squat form to the low bar type described in the Starting Strength book and suddenly my hips are kind of hurting and keep cracking when i sit down/ stand up/ move/ etc. Maybe I'm doing something wrong because they were not hurting before when I was working more based on the EFS so-you-think-you-can-squat videos (head up/ chest up/ bar higher w/ grip)
Anyway- here is me warm up at 135# and working at 195#http://youtu.be/8VRvp1cSVBI
Play with your stance width, might help.
Also I'd suggest pause squats, the last two reps on your working set were a bit deeper than the reps before. You'll want to get to where you hit an identical depth every rep. Pause squats helped me a lot with that.
I will give that a try- thanks.0 -
so happy this is here. will upload videos asap.0
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I will give that a try- thanks.
I'm admittedly a bit of a LRB fanboy, so take it with a grain of salt, but this plus the strength coach I'm working with now is where I got most of squat knowledge:
http://www.lift-run-bang.com/2010/04/developing-your-raw-squat-pt-i.html
http://www.lift-run-bang.com/2010/04/developing-your-raw-squat-pt-2.html
His breakdown of it made a lot more sense to me than Rip's.0 -
Squatting, a few warm-up reps and then at my current highest 185 which is also my current body weight.
http://www.youtube.com/watch?v=QB98SBzH5fQ
(I can tell this is fairly close to my 5RM.)0 -
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http://www.youtube.com/watch?v=WEqJi2i5-eoThis discussion has been closed.