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  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Am I the only one who thinks that you are starting the squat by bending your knees, rather than starting with your knees? It was a bit more prominent in the last rep of the first video.

    Of course that should read:

    Am I the only one who thinks that you are starting the squat by bending your knees, rather than starting with your hips? It was a bit more prominent in the last rep of the first video.

    Bench: I can't see anything wrong, but maybe the stronger folk can. Can record your setup so others can have a look at it too?

    Deadlift: You are deadlifting in the same shoes as you squat in but different to your bench. Are they flat or elevated at the heel? Brandon Lilly and Chad Wesley Smith say it's fine to conventional deadlift in Olympic shoes as an assistance, but not a replacement to, conventional deadlifts but don't mention sumo deadlifting in Olympic shoes. Another thing I would say is about doing sumos within the the confines of the squat rack. For some people (as my friend Dan explains here (https://www.youtube.com/watch?feature=player_detailpage&v=VbO-Y7RdMxc#t=67 @ 1:36 ignore the music lol) just can't get their feet out wide enough inside the rack. Can you do these outside the rack and record yourself?

    Also, can someone explain why those who can't get the bar off the ground force their hips to rise, and then are able to lift the bar off the ground and grind out the rep? What, if anything, is it about the hips shooting up that causes this? Is it part mental?
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.
  • jstout365
    jstout365 Posts: 1,686 Member
    Could use some help with my squats. I'm 10 lbs shy of my previous PR and I know form is starting to break down as I get heavier. This is set 3 @ 140 lbs (bodyweight) and I'm having issues with tipping forward, the left leg being lazy, and lacking glute activation in the hole.

    http://youtu.be/t57XFz3-fqg

    As for programming, I'm following SL 5x5 2x/week and am taking a boxing class 3x/week. I've been trying to add accessory lifts for the glutes/hamstrings including hip thrusts, sumo deadlifts, back extensions, and "death marches". I do additional core work as well.

    Thanks in advance.

    ETA: fixed wording to make it understandable.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Could use some help with my squats. I'm 10 lbs shy of my previous PR and I know form is starting to break down as I get heavier. This is set 3 @ 140 lbs (bodyweight) and I'm having issues with tipping forward, the left leg being lazy, and lacking glute activation in the hole.

    http://youtu.be/t57XFz3-fqg

    As for programming, I'm following SL 5x5 2x/week and am taking a boxing class 3x/week. I've been trying to add accessory lifts for the glutes/hamstrings including hip thrusts, sumo deadlifts, back extensions, and "death marches". I do additional core work as well.

    Thanks in advance.

    ETA: fixed wording to make it understandable.

    Your weight looks to be too far forward, in fact in a couple reps I can see your heels starting to come off the ground a little. With the weight so far forward your hips are shooting up and you're having to Good Morning the weight up with your lower back.

    Pretty much everyone does this when the weight gets too heavy. Keep your torso more upright to shift weight back onto your heels. You may have to deload a bit because this will probably be harder.

    Posterior chain accessory work is good. Anything hamstring, glutes, lower back will help build strength to squat correctly. Maybe throw actual Good Mornings in (on purpose ;)) ?
  • jstout365
    jstout365 Posts: 1,686 Member
    Your weight looks to be too far forward, in fact in a couple reps I can see your heels starting to come off the ground a little. With the weight so far forward your hips are shooting up and you're having to Good Morning the weight up with your lower back.

    Thanks! I was going to stay at 140 for my session later this week and then deload a bit after coming back from a week of travel where I may or may not have access to a squat rack. I may just drop down this next session and work on form for a bit instead. I'll be sure to add in the good mornings as well.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
  • steve_mfp
    steve_mfp Posts: 170 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
    They look good. Coming out of the hole, i think if you visualized/tried rolling your elbows up so they drive up and towards your head you could eliminate that slight shifting of the weight forward, that slope at the bottom you are seeing. I think that will help you get your hips under the bar more efficiently. Bar appears to be tracking well.

    I'm also not sure if the way you unracked it is because it was a light weight. The bar should be lower on the rack so that when you go to pick it up you are in a solid stance, then walk it back. You never want to do a calf extension to unrack the weight. This will be critical at heavier loads.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    They look fine. a lot better than the guy struggling with the chin ups behind you.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
    They look good. Coming out of the hole, i think if you visualized/tried rolling your elbows up so they drive up and towards your head you could eliminate that slight shifting of the weight forward, that slope at the bottom you are seeing. I think that will help you get your hips under the bar more efficiently. Bar appears to be tracking well.

    I'm also not sure if the way you unracked it is because it was a light weight. The bar should be lower on the rack so that when you go to pick it up you are in a solid stance, then walk it back. You never want to do a calf extension to unrack the weight. This will be critical at heavier loads.

    Thanks. I noticed that my heels didn't feel grounded today like normal, so I assume that would help with some of the slop at the bottom. Not sure how much of that is the shoes vs just an off day (not my normal squat shoes).

    I never thought about the unracking as it's never been a problem. I can see it being an issue if I ever get real heavy. Or real tired.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?
    They look good. Coming out of the hole, i think if you visualized/tried rolling your elbows up so they drive up and towards your head you could eliminate that slight shifting of the weight forward, that slope at the bottom you are seeing. I think that will help you get your hips under the bar more efficiently. Bar appears to be tracking well.

    I'm also not sure if the way you unracked it is because it was a light weight. The bar should be lower on the rack so that when you go to pick it up you are in a solid stance, then walk it back. You never want to do a calf extension to unrack the weight. This will be critical at heavier loads.

    Thanks. I noticed that my heels didn't feel grounded today like normal, so I assume that would help with some of the slop at the bottom. Not sure how much of that is the shoes vs just an off day (not my normal squat shoes).

    I never thought about the unracking as it's never been a problem. I can see it being an issue if I ever get real heavy. Or real tired.

    It's all fun and games until you get exhausted and only get the bar on one hook when you go to rerack it. It makes a really loud sound when one end of the bar drops all the weights off, causing the other end to then go flying and drop its weights too.

    Not that I've ever done that or seen it done.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Squats, second set of 5 x 10 @ 65%

    http://youtu.be/pxff2Enc6k4


    I notice there is some slop at the bottom of the lift, some lateral movement esp early in the set. Other than that, anything jump out at you experts?

    Looks mostly fine to me. The only real nitpick I have is that your depth is very borderline. Especially towards the end of the set, you're not really even making parallel anymore, nevermind breaking it. Just something to keep an eye on.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.

    Good recommendation on leg drive and arch. I went as arched as I could and still keep my butt on the bench. That put the bar down lower on my chest and it didn't have to come down as far. Sets were almost easy today. Felt great. Will see what this does for my max next week. Thanks for the input.

    Tom
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.

    Good recommendation on leg drive and arch. I went as arched as I could and still keep my butt on the bench. That put the bar down lower on my chest and it didn't have to come down as far. Sets were almost easy today. Felt great. Will see what this does for my max next week. Thanks for the input.

    Tom

    Good luck. Having a good arch really seems to help shoulder health as well. Arch + leg drive can easily up your weights by 10% if not more.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    Two more to look at since you guys are nailing my squats:

    Bench 5x185 (I think I need to lower my pegs)

    http://www.youtube.com/watch?v=dMWQYDiix40

    DL 4x365 (love that last rep, looks like SLDL @ 365)

    http://www.youtube.com/watch?v=Z8-hGHgwRWg

    On your bench, maybe try getting some leg drive in there? Maybe try getting some better arch too? Other than that it looks fine but you're probably leaving some power on the table.

    Good recommendation on leg drive and arch. I went as arched as I could and still keep my butt on the bench. That put the bar down lower on my chest and it didn't have to come down as far. Sets were almost easy today. Felt great. Will see what this does for my max next week. Thanks for the input.

    Tom

    deads look solid. Nice back arch and but doesn't move first. Slightly on the last dead but that's it.

    Bench. Looks like you're breathing while getting the bar down. I'd recommend breathing before and holding it while the bar does down/up. Then breath again. This is so you can keep your chest/back tight and not round your shoulders up. They should be pulled back. I think your legs/feet are fine But it doesn't look like your engaging them as well as you can. You should to keep your back arched a bit more while keeping your butt on the bench pad. Try a wider foot stance. Right when the bar hits your chest, clench your butt cheeks, legs and back and drive. That should give you a bit of lift the instant before you engage your chest.

    How do your shoulders feel? Okay? If not you could try moving your thumbs over the bar. That will allow you to tuck your elbows in to protect your shoulders Although I don't seem in a bad position anyway
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Thanks guys. My shoulders are doing well now. They were so bad I couldn't bench or OHP at all. All due to bad form. Now they feel great. We'll see where I can go now with the arch and leg drive. I may be able to reach 3 plates this year. That would be peachy.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Just an update on bench. I found a PT that seems to know how to powerlift. Went to visit him this morning and among many things, he showed me how to drive with my feet on bench. Holy crap. Not a lot different than what I was doing but that little change was way more powerful. Very excited to see how this simple change translates into heavier weights.

    Tom
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    What was the change? I'd like to know too. Since I'm short, I should actually put plates under my feet if anything.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    He had me pull my feet a lot further up towards my shoulders. He had me pull them back until I had to go on my tip toes. Then when I got the bar out, I forced my heels down to plant my feet flat on the floor. The result was a greatly increased arch and a serious amount of tension all the way from the floor through my shoulders. Way more back arch than I have ever gotten before but my butt was still on the bench. And it was very uncomfortable. Very, very uncomfortable, but not painful. When I dropped the weight, it's like I was loading up a catapult. The whole arch just loaded up with more tension. FIrst time I ever felt my entire body from head to toe push the bar out of the bottom.

    I am not sure I would have ever gone that far just on my own. Just didn't pick up on that kind of tension from videos. Now that I have felt it, I know what to do.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    barbell-benchpress1.jpg

    Probably like this. You can't see his arch but you know it's there. I do similar but probably not as much as I should. Once I'm under the bar, I'll try to inch downward a bit to dig my shoulders into the bench pad.

    Thanks, it reinforces what I was taught.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    He had me pull my feet a lot further up towards my shoulders. He had me pull them back until I had to go on my tip toes. Then when I got the bar out, I forced my heels down to plant my feet flat on the floor. The result was a greatly increased arch and a serious amount of tension all the way from the floor through my shoulders. Way more back arch than I have ever gotten before but my butt was still on the bench. And it was very uncomfortable. Very, very uncomfortable, but not painful. When I dropped the weight, it's like I was loading up a catapult. The whole arch just loaded up with more tension. FIrst time I ever felt my entire body from head to toe push the bar out of the bottom.

    I am not sure I would have ever gone that far just on my own. Just didn't pick up on that kind of tension from videos. Now that I have felt it, I know what to do.

    That's what Dave Tate talks about here: https://www.youtube.com/watch?v=EHx1gYTA-Rw

    Basically it should be really uncomfortable just to set up for the bench.

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