Form critique thread, post your videos here.
Replies
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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 -
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
