Form critique thread, post your videos here.
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Couple more videos, gym was a bit busier at the time so the phone's quite close as I didn't want to put benches in everyone's way. Hopefully enough is still visible.
Squats:
http://youtu.be/m8T9inJLPjI
Jumped 10kg to 55kg/121lb, definitely started to feel quite heavy for me at this stage so I don't think I'll add more than 2.5kg per workout going forward. On the first and fourth sets I wrapped my hands around the bar by mistake, usually my thumbs are on top. Beginnings of knee collapse?
Pendlay rows:
http://youtu.be/K1lAWozDSVc
I thought I was parallel but apparently not. Some obvious assistance from the hip region as well on some reps.0 -
Couple more videos, gym was a bit busier at the time so the phone's quite close as I didn't want to put benches in everyone's way. Hopefully enough is still visible.
Squats:http://youtu.be/m8T9inJLPjI
Jumped 10kg to 55kg/121lb, definitely started to feel quite heavy for me at this stage so I don't think I'll add more than 2.5kg per workout going forward. On the first and fourth sets I wrapped my hands around the bar by mistake, usually my thumbs are on top. Beginnings of knee collapse?
Pendlay rows:http://youtu.be/K1lAWozDSVc
I thought I was parallel but apparently not. Some obvious assistance from the hip region as well on some reps.
Squats: did it feel as though you were unbalanced re strength - you looked a little crooked from the back view, but it could have been your pants.
Pendlays: nothing too glaring - the main points are to keep your torso parallel and make it more explosive (hard to do when you have the weights on plates, so see if you can get bumper plates).0 -
Couple more videos, gym was a bit busier at the time so the phone's quite close as I didn't want to put benches in everyone's way. Hopefully enough is still visible.
Squats:http://youtu.be/m8T9inJLPjI
Jumped 10kg to 55kg/121lb, definitely started to feel quite heavy for me at this stage so I don't think I'll add more than 2.5kg per workout going forward. On the first and fourth sets I wrapped my hands around the bar by mistake, usually my thumbs are on top. Beginnings of knee collapse?
Pendlay rows:http://youtu.be/K1lAWozDSVc
I thought I was parallel but apparently not. Some obvious assistance from the hip region as well on some reps.
Agreed on your Pendlay row assessment. Definitely lifting your torso on some of those reps. Really gotta focus on tightening that core and exploding the weight off the ground using your back (lats, mainly).
Squats honestly look pretty decent. You definitely looked a bit crooked sometimes, not sure if it's a strength imbalance, old injury or what? Definitely keep an eye on that.
This one is more of a matter of personal preference but I'd caution you to be careful on "dive bombing" those squats. I've managed to hurt my hip twice (each side once) by doing that. Dropping really fast and then trying to bounce out of the hole is somewhat common but as it gets heavier I feel it really runs the risk of injury. Just something to think about.0 -
Thanks both of you.
With the squat imbalance I'm not sure if it was just the camera being slightly behind my left side or a genuine imbalance, I think something was probably going wrong. It didn't seem to show up in the last session I recorded though I was really focusing on knees out so maybe that helped.
I'll try to slow the bottom of the descent down a bit, think I've automatically started doing it a bit as the weight's continued to go up anyway.0 -
After the previous critique of my squats I deloaded down to 95lbs, did box squats, pause squats and videoed every rep.
I wasn't going low enough and my *kitten* was flying up first out of the hole (here's the previous bad form:
https://www.youtube.com/watch?v=B-8L8fU0xIY ). I think I got that under control and have been working back up in weight. I'm using a cooler that is 11 inches tall as a cue for getting low enough.
Please critique, am I going low enough? How's my back and hips? Anything else?
155 view from behind:
https://www.youtube.com/watch?v=jAE9f3q9Fr0
155 from the side:
https://www.youtube.com/watch?v=1Yb9cs8DTNI
Thanks for any advice.0 -
After the previous critique of my squats I deloaded down to 95lbs, did box squats, pause squats and videoed every rep.
I wasn't going low enough and my *kitten* was flying up first out of the hole (here's the previous bad form:https://www.youtube.com/watch?v=B-8L8fU0xIY ). I think I got that under control and have been working back up in weight. I'm using a cooler that is 11 inches tall as a cue for getting low enough.
Please critique, am I going low enough? How's my back and hips? Anything else?
155 view from behind:https://www.youtube.com/watch?v=jAE9f3q9Fr0
155 from the side:https://www.youtube.com/watch?v=1Yb9cs8DTNI
Thanks for any advice.
Your right side is stronger than your left. I'd suggest working barbell rear lunges into your routine.
Also try to psych yourself up before you get under the bar, not after you've walked it out.0 -
Bench press form check:
http://www.youtube.com/watch?v=85A3bIQAM1Q
Overall it looks pretty decent to my eyes, though I could probably stand to hold the weight for a count at the bottom before pressing it.0 -
Bench press form check:http://www.youtube.com/watch?v=85A3bIQAM1Q
Overall it looks pretty decent to my eyes, though I could probably stand to hold the weight for a count at the bottom before pressing it.
You don't NEED to pause your reps unless you plan on doing a meet.
It looks like you're trying to do a competition setup. If you are, you need to have your legs WAY farther up so that you can incorporate leg drive. I'd also like to see a heavier set.0 -
I'll work on leg position once my ankle is healed. And I'm giving it another few weeks before going heaviee than 225. I tried for 275 that session and couldn't break it, so I'm going to wait til I'm back into it fully.0
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Hey, more videos when people get time to look:
Squats 70kg/154lb:
http://youtu.be/MDRJ71K9KpU
Definitely something going wrong on the right hand side sometimes, with the knee going all over the place. I've had problems with my right knee/hip joint from running (or at least running brought them to light), not sure if it's that, or some other sort of imbalance. Trying to cue knees out as much as possible but doesn't always work. Looking at my warmup sets for today the issue didn't really appear, it only becomes really pronounced when I struggled to complete the rep - not sure which is the cause and which is the effect there. I'd really welcome any ideas on how to fix it! Annoying thing is I don't feel much instability in that knee while I'm doing the set. Think I've lost a bit of depth concentrating on this knee thing too.
The bench the phone was on being slightly angled doesn't help - I know the bar looks like it's not on my back straight a lot of the time but I'm fairly sure that's mostly camera angle. Tried to fix it a bit in the last two sets with a towel so maybe those are clearer.
Bench 47.5kg/104lb:
http://youtu.be/tzXFJRvA24Q
First time recording bench, was quite shocked at how curved my bar path was, not sure if that's normal or I'm doing something horribly wrong.
Pendlay rows 47.5kg/104lb:
http://youtu.be/0MHwsKJ4_F0
A little bit better than last time I think, though hips are still helping a bit too much? They're not coming up so much as tilting up to assist but I guess that's still not perfect form. Should I go back down on these until the hips don't help at all?
Been looking into getting some bumper plates: rolling around all over my plate bases is not helping me get a smooth, explosive set out at all.0 -
Hey, more videos when people get time to look:
Squats 70kg/154lb:http://youtu.be/MDRJ71K9KpU
Definitely something going wrong on the right hand side sometimes, with the knee going all over the place. I've had problems with my right knee/hip joint from running (or at least running brought them to light), not sure if it's that, or some other sort of imbalance. Trying to cue knees out as much as possible but doesn't always work. Looking at my warmup sets for today the issue didn't really appear, it only becomes really pronounced when I struggled to complete the rep - not sure which is the cause and which is the effect there. I'd really welcome any ideas on how to fix it! Annoying thing is I don't feel much instability in that knee while I'm doing the set. Think I've lost a bit of depth concentrating on this knee thing too.
The bench the phone was on being slightly angled doesn't help - I know the bar looks like it's not on my back straight a lot of the time but I'm fairly sure that's mostly camera angle. Tried to fix it a bit in the last two sets with a towel so maybe those are clearer.
Bench 47.5kg/104lb: t
First time recording bench, was quite shocked at how curved my bar path was, not sure if that's normal or I'm doing something horribly wrong.
Pendlay rows 47.5kg/104lb:http://youtu.be/0MHwsKJ4_F0
A little bit better than last time I think, though hips are still helping a bit too much? They're not coming up so much as tilting up to assist but I guess that's still not perfect form. Should I go back down on these until the hips don't help at all?
Been looking into getting some bumper plates: rolling around all over my plate bases is not helping me get a smooth, explosive set out at all.
Squats: Add good mornings into your routine (using your squat stance). Also your left foot is angled out more than your right. Lots of people hate the exercise but the good girl/bad girl machine can help with the knees out bit. I'd also drop the weight down to 60 kilos and work back up to 70.
Bench: You're bringing the bar back to eye level, hence the curve. The bar shouldn't be going back that way until you're reracking. Takes time to get used to. Also you have a decent arch but no leg drive, might want to work on that.
Pendlay row: Try to hold it for a count at the top (you'll need to drop the weight to do so). It makes the movement less jerky.0 -
Thanks for the suggestions!
I've actually been trying out high bar squats in the last week for a number of reasons, which included a deload, and so far the knee issue hasn't come back, but I'll start incorporating good mornings and the hip abductor machines. For good mornings, as it's a supplementary lift I guess I should be using a weight that allows me to do somewhere around 10-12 reps rather than just 5? And stick it at the end of my sessions?
For the bench, I definitely see the bar going too far back in the first few sets - was it still too far towards my head in the last set (apart from the last rep where it clearly was)? For leg drive I've been trying and horribly failing to do it like in Jennifer Thompson's video (
http://youtu.be/34XRmd3a8_0?t=1m59s) - I guess my lower body's just not tight enough? I've watched Dave Tate's So you think you can bench series as well, with the legs really bent back and feet under the butt, but I guess I've just got some paranoia about heels not being in contact with the ground - just being stupid, right? So many places on the net say feet should be a flat base for the bench, but I guess that applies more to a bodybuilding style of bench rather than a powerlifting style?
I'll try that on pendlays - my form was pretty horrendous last session when I upped the weight so a deload was in order anyway.0 -
After the previous critique of my squats I deloaded down to 95lbs, did box squats, pause squats and videoed every rep.
I wasn't going low enough and my *kitten* was flying up first out of the hole (here's the previous bad form:https://www.youtube.com/watch?v=B-8L8fU0xIY ). I think I got that under control and have been working back up in weight. I'm using a cooler that is 11 inches tall as a cue for getting low enough.
Please critique, am I going low enough? How's my back and hips? Anything else?
155 view from behind:https://www.youtube.com/watch?v=jAE9f3q9Fr0
155 from the side:https://www.youtube.com/watch?v=1Yb9cs8DTNI
Thanks for any advice.
Your right side is stronger than your left. I'd suggest working barbell rear lunges into your routine.
Also try to psych yourself up before you get under the bar, not after you've walked it out.
Hmmmm, pretty sure my left side is stronger. What makes you think my right side is?
Why the rear lunge recommendation? You think a long lunge emphasizing Gluteus Maximus or short lunge emphasizing Quadriceps would be more beneficial for low bar squatting?
And thanks for the psyching up recommendation, never realized what I was doing but your absolutely right.0 -
After the previous critique of my squats I deloaded down to 95lbs, did box squats, pause squats and videoed every rep.
I wasn't going low enough and my *kitten* was flying up first out of the hole (here's the previous bad form:https://www.youtube.com/watch?v=B-8L8fU0xIY ). I think I got that under control and have been working back up in weight. I'm using a cooler that is 11 inches tall as a cue for getting low enough.
Please critique, am I going low enough? How's my back and hips? Anything else?
155 view from behind:https://www.youtube.com/watch?v=jAE9f3q9Fr0
155 from the side:https://www.youtube.com/watch?v=1Yb9cs8DTNI
Thanks for any advice.
Your right side is stronger than your left. I'd suggest working barbell rear lunges into your routine.
Also try to psych yourself up before you get under the bar, not after you've walked it out.
Hmmmm, pretty sure my left side is stronger. What makes you think my right side is?
Why the rear lunge recommendation? You think a long lunge emphasizing Gluteus Maximus or short lunge emphasizing Quadriceps would be more beneficial for low bar squatting?
And thanks for the psyching up recommendation, never realized what I was doing but your absolutely right.
Side view, reps 1,3, and 5 are most apparent but it looks like your left side is swaying forward while your right stays steady. I could be misreading it but that generally means you're generating more force (or at least more stable force) on the right side. I'm biased but I think rear lunges are the best kind of lunge particularly for carryover to squat. It's less strain on the knees and the step back is more like a squat than coming forward.0 -
Thanks for the suggestions!
I've actually been trying out high bar squats in the last week for a number of reasons, which included a deload, and so far the knee issue hasn't come back, but I'll start incorporating good mornings and the hip abductor machines. For good mornings, as it's a supplementary lift I guess I should be using a weight that allows me to do somewhere around 10-12 reps rather than just 5? And stick it at the end of my sessions?
For the bench, I definitely see the bar going too far back in the first few sets - was it still too far towards my head in the last set (apart from the last rep where it clearly was)? For leg drive I've been trying and horribly failing to do it like in Jennifer Thompson's video (http://youtu.be/34XRmd3a8_0?t=1m59s) - I guess my lower body's just not tight enough? I've watched Dave Tate's So you think you can bench series as well, with the legs really bent back and feet under the butt, but I guess I've just got some paranoia about heels not being in contact with the ground - just being stupid, right? So many places on the net say feet should be a flat base for the bench, but I guess that applies more to a bodybuilding style of bench rather than a powerlifting style?
I'll try that on pendlays - my form was pretty horrendous last session when I upped the weight so a deload was in order anyway.
Good Mornings should be light. 10 to 12 (or more) is a good starter. Don't push the weight on these though, you can get benefits with light weight for a long time.
For bench, think about your feet being held by rubber bands connected to the rack. When you're pressing, try to kick your legs forward. They should be stopped by the ground and the effect should be to push you more forcefully onto the bench. You can only do that with your feet far back. Also driving your feet into the ground will force your heels down too.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.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.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 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.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.
Your feet are extremely flared out, do you have to point them so far our in order to get to depth??
....if so you are probably having to compensate for some poor ankle and hip mobility. You will find it harder and harder to stop your knees caving it when the weights get heavier with foot position like that, balance will likely become an issue also.
You are actually over-arching your low spine at the start of a few of those reps, think about bracing the abs and maitanining a flat lower back instead...see this article, the 2 video examples sum it up quite nicely.
http://www.t-nation.com/training/lift-big-by-bracing-not-arching
your back position at the bottom is great, it should be like that during the whole movement.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.
Your feet are extremely flared out, do you have to point them so far our in order to get to depth??
....if so you are probably having to compensate for some poor ankle and hip mobility. You will find it harder and harder to stop your knees caving it when the weights get heavier with foot position like that, balance will likely become an issue also.
You are actually over-arching your low spine at the start of a few of those reps, think about bracing the abs and maitanining a flat lower back instead...see this article, the 2 video examples sum it up quite nicely.
http://www.t-nation.com/training/lift-big-by-bracing-not-arching
your back position at the bottom is great, it should be like that during the whole movement.
Thank you! Yeah I have to point my toes to get to that depth. My toes point out quite a bit naturally, I remember getting comments on it as I was growing up. I will see if I can get them any straighter, but when I tried before I felt it in my knees a lot. Any tips?
I see what you mean about the archy back. I think it's me making sure I don't round my back at any moment, but yeah, it seems a bit too pronounced. Will work on that too.0
