Form critique thread, post your videos here.
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Hi. I'm a 42 year old woman. I've been training for about 2.5 years now. I've lost (and gained and lost!) about 50lbs through diet and general jogging and dumbell routines. I was totally inactive before I turned 40. In the last 6 months or so I have found the compound lifts and started working mainly on them plus some boxing class and circuits. I am not super strong, it's not about the amount of weight I can move (although I love feeling strong) but I want to do it right.
I found stronglifts 5X5 but stopped when I got close to my max - I don't have the nerve to 'fail' at a squat and didnt always have a spotter for bench. I found myself just repeating weight rather than pushing myself just in case. I also found my form was failing at the higher weights so I have moved to madcow which has brought the weight down and is giving me more time to concentrate on my form. The staff at my gym (lovely as they are) are all about lifting as heavy as possible, not understanding the concept that you can bring the weight down so you can bring it back up and more. I feel my workouts more with madcow than I did with stronglifts even though the weight is lower.
The PT's at my gym tell me my form is good. I have shared this video on the MFP boards and have had generally good feedback with some markers on what to work on (my heel lifts on the first squat and my breath could be more controlled). I will take the next film from a stationary position and hip level so we can see my hip/knee/foot alignment. I've been told this is the place to come to get advice so hit me with it!
https://www.dropbox.com/s/zl8cbw14bng0pa2/squat.mp4?dl=00 -
I also have the goal to be able to do chin ups and dips. With that in mind I have been doing assisted chin ups - the assistance coming from a bounce on the bosu ball. What do you think?
Note : the rack is about 3 inches higher than the rack I usually use which makes it tougher. I had also done my full workout prior to this, including 3 X 5 of these chin ups and 30 mins on the elliptical. I was knackered and had the leg wobbles after this! I don't usually wave my legs like this
https://www.dropbox.com/s/rty7awb41o6tgor/chinups.mp4?dl=00 -
Your links don't seem to work, might be a workplace firewall issue though.0
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Your motion isn't bad, it's hard to see due to the angle and thus the plates blocking your torso for much of the movement. But at a glance it looks decent.
Having said that, at the top of the movement, make sure to lock out. Get those knees straightened out all the way and push those hips through (squeeze your glutes and hump the bar). You want to be standing tall. Feet, hips, shoulders all in a line.0 -
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Karen_libert wrote: »Hi. I'm a 42 year old woman. I've been training for about 2.5 years now. I've lost (and gained and lost!) about 50lbs through diet and general jogging and dumbell routines. I was totally inactive before I turned 40. In the last 6 months or so I have found the compound lifts and started working mainly on them plus some boxing class and circuits. I am not super strong, it's not about the amount of weight I can move (although I love feeling strong) but I want to do it right.
I found stronglifts 5X5 but stopped when I got close to my max - I don't have the nerve to 'fail' at a squat and didnt always have a spotter for bench. I found myself just repeating weight rather than pushing myself just in case. I also found my form was failing at the higher weights so I have moved to madcow which has brought the weight down and is giving me more time to concentrate on my form. The staff at my gym (lovely as they are) are all about lifting as heavy as possible, not understanding the concept that you can bring the weight down so you can bring it back up and more. I feel my workouts more with madcow than I did with stronglifts even though the weight is lower.
The PT's at my gym tell me my form is good. I have shared this video on the MFP boards and have had generally good feedback with some markers on what to work on (my heel lifts on the first squat and my breath could be more controlled). I will take the next film from a stationary position and hip level so we can see my hip/knee/foot alignment. I've been told this is the place to come to get advice so hit me with it!
https://www.dropbox.com/s/zl8cbw14bng0pa2/squat.mp4?dl=0
Link works for me just FYI. I've already replied to this in the main forums with my opinions/suggestions.
Hopefully you get some others to chime in.0 -
Hi all, I filmed myself doing SL 5x5 workout B today, would appreciate if anyone has any advice on how I might need to improve my form. I have done squats and bench press for a long time, but I didn't do many presses or dead lifts in the past. Any advice would be greatly appreciated.
Squat:
https://youtu.be/Jnrj_wwc2ws
https://youtu.be/t_6pkv5SmTo
Overhead Press:
https://www.youtube.com/wvAI5r3Q-U0
https://www.youtube.com/fJCJ584Gcwk
Deadlift:
https://youtu.be/C9jTvlQIi1Q
https://youtu.be/ljnM0ZmFuBQ 0 -
Side question of curiosity, because of my own issue it usually jumps out at me more.
Do you have hip or sciatica issues, or from time to time?
The deadlift front video really appears to show a shin length difference (left knee higher). Perhaps partly camera position (doesn't seem like it) or body tilt (like before picking up bar), but even with the bar seeming to travel straight down midline of body, your left knee (right in video) seems slightly higher. Which can only mean the shin is longer. I have more curve to one shin bone, making one side shorter by 1/4 inch.
Unequal legs can cause some issues depending on time and intensity spent on them.0 -
Squats look shallow, stopping above parallel.... Any advice would be greatly appreciated.
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OHP, hard to tell but looks like your a bit unstable. Maybe try to spread you feet a bit and tighten you glutes.
DL: You don't appear tight before starting the pull. You want to take a deep breath, tighten you lats (some good cues I use are "protect your armpits" and "put your lats in your back pocket") and "pull the slack out of the bar" before pulling.
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Hello, I would appreciate some feedback on my squat. I'm experiencing some pain and I'm not sure if I need to make a form correction.
I am 36 years old. I started lifting in April of 2014, so it's been about a year and a half. However, during the ice hockey season (Oct-Mar) I only lift once or twice a week, so my progress has been very slow.
For the first year or so, I followed the SL 5X5 program pretty exactly. My 5 rep max was 145 pounds, but, at that point I was definitely not using good form. I would say my 5 rep max with good form was about 130. At the present time, and I doing 10 rep sets, at lower weight.
Although I have been lifting for a year and a half, I only started experiencing pain in the last couple months, and I'm lifting lower weights now than when I was pain free.
There are four videos here - warm-up, first set, third set, and fifth set. The warm-up is the empty bar (45 pounds) and the others are at 95 pounds.
Warm up set - empty bar (only 5 reps)
https://youtu.be/t_faGLPcdwM
First set - 95 lb - front view
https://youtu.be/ki5s3HA-iGY
Third set - 95 lb - side view
https://youtu.be/vroOuSsrYi0
Fifth set - 95 lb - front view
https://youtu.be/Lx5qCLUVgFs
Thanks for your help.
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Hello, I would appreciate some feedback on my squat. I'm experiencing some pain and I'm not sure if I need to make a form correction.
I am 36 years old. I started lifting in April of 2014, so it's been about a year and a half. However, during the ice hockey season (Oct-Mar) I only lift once or twice a week, so my progress has been very slow.
For the first year or so, I followed the SL 5X5 program pretty exactly. My 5 rep max was 145 pounds, but, at that point I was definitely not using good form. I would say my 5 rep max with good form was about 130. At the present time, and I doing 10 rep sets, at lower weight.
Although I have been lifting for a year and a half, I only started experiencing pain in the last couple months, and I'm lifting lower weights now than when I was pain free.
There are four videos here - warm-up, first set, third set, and fifth set. The warm-up is the empty bar (45 pounds) and the others are at 95 pounds.
Thanks for your help.
So where are you getting pain from? You didn't really mention what's bothering you.
Critique wise:
1) Looks like you're doing high-bar placement (extra high since you've got a pad on the bar) but you've got your elbows way back like you're doing low bar. I'd either use low bar or get your elbows under the bar more and your forearms vertical. Gonna have to get that chest up more if you're going to go that route.
2) Can't see your back in the side view very well but it looks pretty rounded over from what little I can see (I'm assuming lower back pain as a result). Probably a result of the above item.
3) Depth is pretty shallow, especially for a high bar squat (which generally allows for significant depth depending on the person). May have to decrease weight initially if you start increasing depth.0 -
Hi guise. Any feedback on my PC would be nice. Thanks.
https://www.youtube.com/watch?v=VChLSz2Vazo&feature=youtu.be 0 -
Can't help but bump for someone else?smittybuilt19 wrote: »Hi guise. Any feedback on my PC would be nice. Thanks.
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I hope that linking to another post isn’t frowned upon too much, but I asked for some help with my form at squats here: I’m getting worse at squats.
There is some more information in that thread, but I’ll just copy the videos here. I know that my back curves when going back up sometimes. I am trying to stop doing that.
https://www.youtube.com/watch?v=OXRuwjEso0A
https://www.youtube.com/watch?v=aLWkHIwFi30 0 -
yellowantphil wrote: »I hope that linking to another post isn’t frowned upon too much, but I asked for some help with my form at squats here: I’m getting worse at squats.
There is some more information in that thread, but I’ll just copy the videos here. I know that my back curves when going back up sometimes. I am trying to stop doing that.https://www.youtube.com/watch?v=OXRuwjEso0Ahttps://www.youtube.com/watch?v=aLWkHIwFi30
A few things to note here:
First, face the other direction if you can, so that when you re-rack the squat you are walking forward into the uprights instead of backing into them.
Next, you're actually squatting VERY deep. Far below parallel and your back rounding is likely just a function of depth in that the rounding occurs when you drop super deep. I would squat just until the crease of your hips drops below the top of the knee. You could take a good 8-12" off of your squat depth and still break parallel.
Squat shallower and re-shoot a video and PM me with a link if you'd like and I'll take another look.
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yellowantphil wrote: »I hope that linking to another post isn’t frowned upon too much, but I asked for some help with my form at squats here: I’m getting worse at squats.
There is some more information in that thread, but I’ll just copy the videos here. I know that my back curves when going back up sometimes. I am trying to stop doing that.https://www.youtube.com/watch?v=OXRuwjEso0Ahttps://www.youtube.com/watch?v=aLWkHIwFi30
Get tighter. Tighter upper back, tighter core. Learn to brace properly. I want you getting as tight as a nun's nasties before you even unrack the bar (which you should do backwards).
Try this drill: Lie on the floor, hands by your sides and legs straight out. Inhale through your nose and arch your lower back, tilt your pelvis toward your feet and your ribs towards your face. Now exhale fully through your nose whilst lowering your lumbar back to the floor. Feel your pelvis pull back towards your belly button and your ribcage down towards your feet. In this position your pelvic floor and diagphram should be lined up. Without moving from that position, inhale nasally again, inflating your obliques. That feeling of tightness is what you're aiming for under the bar.
Cut your depth to just below parallel too as you lose position going deeper.
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I've been playing around with using a box to keep me honest on depth (just butt-touches, not a complete set-down). It's strange, 'tho -- the box + a plate is w-a-a-a-y below my knees when standing by it, but when I look at the video it doesn't look like I'm breaking parallel. What the heck? Should I just lose the plate, or is there something else going on (besides the butt wink)?0 -
I've been playing around with using a box to keep me honest on depth (just butt-touches, not a complete set-down). It's strange, 'tho -- the box + a plate is w-a-a-a-y below my knees when standing by it, but when I look at the video it doesn't look like I'm breaking parallel. What the heck? Should I just lose the plate, or is there something else going on (besides the butt wink)?
Yeah definitely lose the plate, you're way far away from parallel. It may be close to your knee height when standing but don't forget you're flexing at the ankle in a squat - thus bringing your knee height lower as you go down.
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I've been playing around with using a box to keep me honest on depth (just butt-touches, not a complete set-down). It's strange, 'tho -- the box + a plate is w-a-a-a-y below my knees when standing by it, but when I look at the video it doesn't look like I'm breaking parallel. What the heck? Should I just lose the plate, or is there something else going on (besides the butt wink)?
Yeah definitely lose the plate, you're way far away from parallel. It may be close to your knee height when standing but don't forget you're flexing at the ankle in a squat - thus bringing your knee height lower as you go down.
Oh. Duh. Obvious when you point it out. Be interesting to see if losing the plate will be sufficient. Thanks!0 -
I'm switching from RDLs as my primary DL to trap bar deads. The lift feels much more like a squat than a true hip hinge, i.e. I feel it in my quads as much as I do in my core/back - am I doing it wrong, or is that because I'm used to RDLs?
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You'll feel it in your quads on conventional, sumo, and trap-bar deads. RDLs don't really hit quads as anything other than stabilizers. But here, you're really using them to push into the floor to lift the weight. I haven't seen/done trap-bar in quite a while, so I won't/can't really comment on your form.0
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jacksonpt: trap bar work is more like a DL/squat hybrid. You'll definitely get more quad involvement than you're used to, especially if you're used to doing RDLs. RDLs are all posterior chain. Quads tend to be used more for getting the bar off the ground in a conventional/sumo DL (in my experience) and RDLs eliminate that portion. So you're REALLY gonna feel it in the quads when you switch like this.0
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Gotcha, thanks.0
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Would appreciate a check of my squat. This is my current 5x5 working weight of 60kg.
I appreciate it might not be the greatest angle so sorry for that. Hopefully it gives you enough to be able to check I'm not doing anything insane.
I've only been lifting for around 2 months so if you could simplify any advice I'd really appreciate it! Thanks
Steph
Edit: sorry! Here is the video!
https://youtu.be/aG3_1UPMXeo
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^No video in your post.0
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StephieWillcox wrote: »Would appreciate a check of my squat. This is my current 5x5 working weight of 60kg.
I appreciate it might not be the greatest angle so sorry for that. Hopefully it gives you enough to be able to check I'm not doing anything insane.
I've only been lifting for around 2 months so if you could simplify any advice I'd really appreciate it! Thanks
Steph
Edit: sorry! Here is the video!https://youtu.be/aG3_1UPMXeoStephieWillcox wrote: »Would appreciate a check of my squat. This is my current 5x5 working weight of 60kg.
I appreciate it might not be the greatest angle so sorry for that. Hopefully it gives you enough to be able to check I'm not doing anything insane.
I've only been lifting for around 2 months so if you could simplify any advice I'd really appreciate it! Thanks
Steph
Edit: sorry! Here is the video!https://youtu.be/aG3_1UPMXeo
It looks like you've been squatting for years, not months.
Hard to assess depth at this angle but I suspect you're fine, and if not you're close.
Looks good IMO.0 -
It looks like you've been squatting for years, not months.
Hard to assess depth at this angle but I suspect you're fine, and if not you're close.
Looks good IMO.
*Blush* thanks!
I will get someone to check depth for me at the gym - they're still not feeling very natural to me, but they're feeling better0
https://www.youtube.com/watch?v=ImVVstVll6k
This discussion has been closed.