Form critique thread, post your videos here.
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Your video is private, just FYI. At least make it unlisted and we can see it with the link.0
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Your video is private, just FYI. At least make it unlisted and we can see it with the link.
Oh crud. Sorry about that
It's fixed now! 0 -
Your video is private, just FYI. At least make it unlisted and we can see it with the link.
Oh crud. Sorry about that It's fixed now!
I checked it out. Honestly it doesn't start out too bad but quickly starts turning into a Good Morning-type movement. This is fairly typical once the weight starts getting too heavy and form starts to break down. Honestly I'd deload the weight 10-15% and work your way back up. As you're doing this, focus on keeping your torso more vertical and your chest up. One thing that has really helped me in that department is to try to bring my elbows down and/or in. A good cue for this is when you're about to squat, try to touch your elbows to your ribs. Do it right now, grab a broomstick and hold it like a barbell. Try to drive your elbows into your ribs. What happens? Your chest will puff out and your lats and back muscles in general will tense. This will help give you a more vertical posture and keep the muscles tense to prevent from falling forward.
Squatting will be more difficult this way but you will be doing the movement correctly and efficiently. And with less risk of injury in the future.
As far as the amount of weight, you appear to be quite petite and lean and I'm guessing 115lbs is probably bodyweight for you. Squatting BW for 5 reps is no small feat. Perspective is important
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Thanks for the good advice as always, Dope :flowerforyou: I tried the thing with the broom handle and I see/feel exactly what you mean. I'll work on that next time I'm under the bar, and will drop down to 100 lbs for a week or two to get it down. (I just want to get to a bw squat so baaaaadly - I'm not quite as petite as I look - I'm actually 5'9", just lanky, and 135lbs, but thanks
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Thanks for the good advice as always, Dope :flowerforyou: I tried the thing with the broom handle and I see/feel exactly what you mean. I'll work on that next time I'm under the bar, and will drop down to 100 lbs for a week or two to get it down. (I just want to get to a bw squat so baaaaadly - I'm not quite as petite as I look - I'm actually 5'9", just lanky, and 135lbs, but thanks )
Try the following:
Spread you grip 1/2 - 1 inch, and pull your shoulder blades back more if you can
Narrow your stance 1/2 - 1 inch and point your toes slightly more forward
warm up with front squats0 -
Hi again! Ok, I took everyone's advice: narrower stance, wider grip, head/gaze down, elbows in/down, and then I deloaded to 100lbs, and also (on another person's recommendation) tried high bar instead. I think this looks way better - thoughts?
https://www.youtube.com/watch?v=qlvr8-GvQaU&feature=youtu.be 0 -
Wow noticeably better!0
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Hi again! Ok, I took everyone's advice: narrower stance, wider grip, head/gaze down, elbows in/down, and then I deloaded to 100lbs, and also (on another person's recommendation) tried high bar instead. I think this looks way better - thoughts?https://www.youtube.com/watch?v=qlvr8-GvQaU&feature=youtu.be
A lot better. I don't think you had major form problems, it was just the weight breaking you down. Just work your way back up slowly and you will look better at the same weight I think.
Keep in mind, there's nothing wrong with high bar but it's doubly important to keep a more vertical torso for that movement. You will not be able to do as much weight as low bar. Low bar will give you more posterior chain engagement and you will be able to lift more. Doesn't really matter, just something to be aware of.0 -
Keeping doing the big three lifts. Bench, dead and squats. And try doing overhead presses standing up. I guess you need some core strength. I think that's limiting you more than your legs.
It's pretty much everyone's limiting factor0 -
Keeping doing the big three lifts. Bench, dead and squats. And try doing overhead presses standing up. I guess you need some core strength. I think that's limiting you more than your legs.
It's pretty much everyone's limiting factor
I do all those, including OHP! Just need to keep plugging away at it 0 -
Also, please check deadlift below. Right off I see the bar path is not plumb. Please critique. Thanks folks.
https://www.youtube.com/watch?v=Sm44M2NmPYI
Curious, are you banging the tops of your knees with the bar on the way down?
Can't tell behind the plate, but it appears the knees are going out faster than the back is bending, meaning you must now go around knees that are stuck out. But perhaps the shins were still vertical, so the bend was purely the rear going back.0 -
Also, please check deadlift below. Right off I see the bar path is not plumb. Please critique. Thanks folks.https://www.youtube.com/watch?v=Sm44M2NmPYI
Curious, are you banging the tops of your knees with the bar on the way down?
Can't tell behind the plate, but it appears the knees are going out faster than the back is bending, meaning you must now go around knees that are stuck out. But perhaps the shins were still vertical, so the bend was purely the rear going back.
Yes. Bruises to prove it. I'm having trouble with that portion of the lift as well.0 -
https://www.youtube.com/watch?v=WhwO8nbbFTE&feature=youtu.be
Today's final set. I've been focusing this week on reducing my extra wiggles and such, and only getting under the bar walking back and squatting. I've also been trying to think about what Dope said a few days ago about thinking of pulling your elbows into your side. It has been a good week in the gym. Weights are increasing and I'm becoming a little more confident in my form.
Please critique.0 -
https://www.youtube.com/watch?v=WhwO8nbbFTE&feature=youtu.be
Today's final set. I've been focusing this week on reducing my extra wiggles and such, and only getting under the bar walking back and squatting. I've also been trying to think about what Dope said a few days ago about thinking of pulling your elbows into your side. It has been a good week in the gym. Weights are increasing and I'm becoming a little more confident in my form.
Please critique.
Nothing to critique, looks great to me. Nice work.0 -
https://www.youtube.com/watch?v=WhwO8nbbFTE&feature=youtu.be
Today's final set. I've been focusing this week on reducing my extra wiggles and such, and only getting under the bar walking back and squatting. I've also been trying to think about what Dope said a few days ago about thinking of pulling your elbows into your side. It has been a good week in the gym. Weights are increasing and I'm becoming a little more confident in my form.
Please critique.
Oh, to be 27 again and have all that flexibility.0 -
Haha, flexible, one word I have never used to describe any movement I've ever made.
Thanks guys! I am following SL 5x5 to the letter this time (my second go at it) and not letting my ego get in the way, should be crossing the 100 lb. squat mark next week. I'm going to take many more videos this time around to watch my form as the load increases.0 -
https://www.youtube.com/watch?v=lBfEP0kRVQ8&feature=youtu.be
One more for you guys and I'll leave you alone for a bit.
Focus was tough here, Styx on the radio, dudes behind me talking about their forearm workout on tap for the day, all the while knowing...someone is going to be staring into my crotch region later today.
Cheers!!!
srs...seems like I'm favoring my left leg, remedies?0 -
https://www.youtube.com/watch?v=lBfEP0kRVQ8&feature=youtu.be
One more for you guys and I'll leave you alone for a bit.
Focus was tough here, Styx on the radio, dudes behind me talking about their forearm workout on tap for the day, all the while knowing...someone is going to be staring into my crotch region later today.
Cheers!!!
srs...seems like I'm favoring my left leg, remedies?
Not enough crotchcam action around here, if I'm honest.
Looks fine to me. If you're favoring a side it doesn't look that obvious to me. Honestly, it should sort itself out. Once it gets heavy enough, if you favor a side you are gonna tip over and die. If you're really concerned, add in some one-legged work (pistol squats anyone?)0 -
https://www.youtube.com/watch?v=lBfEP0kRVQ8&feature=youtu.be
srs...seems like I'm favoring my left leg, remedies?
Are you sure the leaning to the left that is there might not be related to some ankle or hip flexibility difference?
It could be as you are coming down, one ankle won't bend as much, requiring the shift to the side. In which case you will keep getting stronger on one side slightly faster, allowing it to occur easier then, bad cycle.
Might just confirm in mirror with no bar, toes straight forward, if you bend knees and ankles to lower, does ankle on one side stop sooner?
Could have just been the bar not centered either, so body leaned that way to get make it centered you might say. Still not good for form though.0 -
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Looks fine to me. Keep that back solid and flat. Really try to launch that bar off the ground with an explosive movement. It will become more important as the weight gets heavier 0 -
Nothing really wrong with your form from a mechanical point of view, but this is a cross between a Pendlay row and a bent over row. One of the key features of the Pendlay row is that it is an explosive concentric exercise. The fact that you are doing this under constant tension (controlling the weight on the way down and not pulling from a dead stop) makes it a little more like a bent over row.
FWIW, as a beginner lifter I'd say bent over rows are better for you than Pendlay rows as it will have a slightly better growth stimulus (or you could rotate between the two styles depending on your training setup). I'd recommend a bit more angle in your torso though (about 45 degrees rather than 90 degrees) if you are going to do a bent over row.
To continue doing Pendlay style, just focus on exploding the weight up, then dropping it down to a dead stop (deadlift style).0 -
Thank you both for the feedback!0
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Pendlays should be slow and controlled.
Get a good squeeze at the top.
Don't go heavy.
You're working the muscles, not moving weight.0 -
???Pendlays should be slow and controlled.
Get a good squeeze at the top.
Don't go heavy.
You're working the muscles, not moving weight.
Pendlays are to be performed quickly and explosively without sacrificing form.0 -
???Pendlays should be slow and controlled.
Get a good squeeze at the top.
Don't go heavy.
You're working the muscles, not moving weight.
Pendlays are to be performed quickly and explosively without sacrificing form.
This is true, Pendlay rows are explosive. Designed to build power, not a controlled movement focusing on contraction and control. Think of it more as a power lifting movement than a bodybuilding one.0 -
???Pendlays should be slow and controlled.
Get a good squeeze at the top.
Don't go heavy.
You're working the muscles, not moving weight.
Pendlays are to be performed quickly and explosively without sacrificing form.
This is true, Pendlay rows are explosive. Designed to build power, not a controlled movement focusing on contraction and control. Think of it more as a power lifting movement than a bodybuilding one.
Agreed.0 -
https://www.youtube.com/watch?v=GFTtr-lzKkY&feature=youtu.be
In a hurry today, had 15 minutes to complete OHP and DL. Please critique DL. Thanks folks!0 -
???Pendlays should be slow and controlled.
Get a good squeeze at the top.
Don't go heavy.
You're working the muscles, not moving weight.
Pendlays are to be performed quickly and explosively without sacrificing form.
This is true, Pendlay rows are explosive. Designed to build power, not a controlled movement focusing on contraction and control. Think of it more as a power lifting movement than a bodybuilding one.
Agreed.
I'd suggest trying it controlled and comparing it to doing so explosively. I know Pendlay says to do so fairly explosively.
ETA: This is why I started lifting this way, and stuck with it because I liked how it felt better than using the lift as a power movement - http://www.lift-run-bang.com/2012/11/post-on-pendlays.html0 -
???Pendlays should be slow and controlled.
Get a good squeeze at the top.
Don't go heavy.
You're working the muscles, not moving weight.
Pendlays are to be performed quickly and explosively without sacrificing form.
This is true, Pendlay rows are explosive. Designed to build power, not a controlled movement focusing on contraction and control. Think of it more as a power lifting movement than a bodybuilding one.
Agreed.
I'd suggest trying it controlled and comparing it to doing so explosively. I know Pendlay says to do so fairly explosively.
ETA: This is why I started lifting this way, and stuck with it because I liked how it felt better than using the lift as a power movement - http://www.lift-run-bang.com/2012/11/post-on-pendlays.html
Had a side conversation with sidesteel on this, and I need to rethink my stance on these. For now I'd say go with the advice of the other folks.0
http://youtu.be/3ddUotSxgDk
