Form critique thread, post your videos here.
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https://www.youtube.com/watch?v=kEXDachy2o8&feature=youtu.be
This is my "weight is increasing, I hope I am still on track" squat video, critique away.
Probably the coolest part about becoming more familiar with proper form is I am starting to notice the "break down" points such as the 4th and 5th rep in the above video where I begin to "fight" and lean forward in order to Good Morning the weight until I can finish with my hips.
All the feedback I get in this thread has been instrumental thus far in my lifting confidence. Thank you!
(now I need to post a bench video, as I thought it was the easiest lift growing up, I've never thought I needed to work on it but I am sure my form is less than optimal haha)
I'm not sure if I mentioned it before but watch those wrists. I think thumb around/thumb over bar is debatable but your wrist angle is hurting big time there. That is a wrist injury waiting to happen, I know, trust me. One of my worst lifting injuries was to my wrist from bending it back that badly. I could barely use a mouse for months and have carpal tunnel now. Not good!
At least wrap your wrists if you're gonna do that to help take some of the strain off of them. Or put your thumbs over the bar (false grip) to straighten out the wrists more. May require further shoulder flexibility as a result.0 -
Oh yeah, OHP is a grinder for me too. You might want to consider fractional/micro-plates.
Today I had my second fail at OHP (not consecutive) so it is getting to the "grinding out" point for me. Must.have.patience. lol
Here's some good google search results: https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=diy+fractional+plates&safe=off
OHP was the first lift I started micro loading. I've got (2) 1.5 pound ankle weights with velcro. I strap one to the middle of the bar for a 1.5 lb jump and one to each end for a 3 lb jump.
Excellent man, I found some things in the employee gym this morning to start micro loading.0 -
Oh yeah, I remember the video, didn't realize that was you. MUCH improvement.I found this jewel from last year at the nearly the same working weight as today. The improvement is certainly there if I must say so myself. (I know the bar will humble me next time for that comment)
Have a gander, have a chuckle.
https://www.youtube.com/watch?v=bLz57nNhMQU
*BTW, I am not looking for critique on this one just wanted to show a comparison
I remember watching that thinking (chuckling), what the hell kinda gym is that?!?
That is our ghetto Employee Wellness Center. I wasn't feeling it at first, but then realized, they have standard plates and a couple bars, so what the heck, it's free use it. lol. Now I just need to round up some saw horses.0 -
https://www.youtube.com/watch?v=kEXDachy2o8&feature=youtu.be
This is my "weight is increasing, I hope I am still on track" squat video, critique away.
Probably the coolest part about becoming more familiar with proper form is I am starting to notice the "break down" points such as the 4th and 5th rep in the above video where I begin to "fight" and lean forward in order to Good Morning the weight until I can finish with my hips.
All the feedback I get in this thread has been instrumental thus far in my lifting confidence. Thank you!
(now I need to post a bench video, as I thought it was the easiest lift growing up, I've never thought I needed to work on it but I am sure my form is less than optimal haha)
I'm not sure if I mentioned it before but watch those wrists. I think thumb around/thumb over bar is debatable but your wrist angle is hurting big time there. That is a wrist injury waiting to happen, I know, trust me. One of my worst lifting injuries was to my wrist from bending it back that badly. I could barely use a mouse for months and have carpal tunnel now. Not good!
At least wrap your wrists if you're gonna do that to help take some of the strain off of them. Or put your thumbs over the bar (false grip) to straighten out the wrists more. May require further shoulder flexibility as a result.
It's funny you mentioned false grip. I started working with false grip, wider stance, and tight glutes yesterday evening. The false grip did force me to keep wrist more vertical. Thanks ya'll.0 -
https://www.youtube.com/watch?v=N7NTkARyDoc&feature=youtu.be
Check out the bench form. Let me know where I need to improve.0 -
https://www.youtube.com/watch?v=N7NTkARyDoc&feature=youtu.be
Check out the bench form. Let me know where I need to improve.
First thing and same critique as your other lifts, wrists!
Roll your knuckles forward, keep the bar on the meaty part of your hand and above your forearm.0 -
Hello, I was just wondering if you could critique my deadlift? I did a video in January, and the biggest thing all of you told me then was to be more aggressive.
New Video: 1 x 5 @ 180 pounds
https://www.youtube.com/watch?v=ut7BObcfdrQ
Old Video: 1 x 5 @ 155 pounds
https://www.youtube.com/watch?v=_QhjbWEzlIg
Try resetting after each rep. The bar starts rolling a bit towards the end.
Will do, thank you!0 -
https://www.youtube.com/watch?v=N7NTkARyDoc&feature=youtu.be
Check out the bench form. Let me know where I need to improve.
First thing and same critique as your other lifts, wrists!
Roll your knuckles forward, keep the bar on the meaty part of your hand and above your forearm.
Could there be an underlying issue here, or do I just need to make a conscious change in wrist position?
*I mean bar position.0 -
https://www.youtube.com/watch?v=N7NTkARyDoc&feature=youtu.be
Check out the bench form. Let me know where I need to improve.
First thing and same critique as your other lifts, wrists!
Roll your knuckles forward, keep the bar on the meaty part of your hand and above your forearm.
Could there be an underlying issue here, or do I just need to make a conscious change in wrist position?
*I mean bar position.
I watch this from time to time to keep my bench form up:
https://www.youtube.com/watch?v=EHx1gYTA-Rw (and all the subsequent videos).
The big thing I notice in your bench video is no leg drive. I believe it's covered in this video series as well. You want to be trying to push yourself off the end of the bench. You should see your whole body tense as the bar touches your chest and you drive from the floor with your legs. I have a bench fail video from last week (hit the safety bar and totally screwed up) but from the angle look at how I am using my legs to push hard enough that my whole body shifts a little during each rep:
https://www.youtube.com/watch?v=GBee1rfqjqA 0 -
https://www.youtube.com/watch?v=N7NTkARyDoc&feature=youtu.be
Check out the bench form. Let me know where I need to improve.
First thing and same critique as your other lifts, wrists!
Roll your knuckles forward, keep the bar on the meaty part of your hand and above your forearm.
Could there be an underlying issue here, or do I just need to make a conscious change in wrist position?
*I mean bar position.
I watch this from time to time to keep my bench form up:https://www.youtube.com/watch?v=EHx1gYTA-Rw (and all the subsequent videos).
The big thing I notice in your bench video is no leg drive. I believe it's covered in this video series as well. You want to be trying to push yourself off the end of the bench. You should see your whole body tense as the bar touches your chest and you drive from the floor with your legs. I have a bench fail video from last week (hit the safety bar and totally screwed up) but from the angle look at how I am using my legs to push hard enough that my whole body shifts a little during each rep:https://www.youtube.com/watch?v=GBee1rfqjqA
I can see what you're talking about there, I will try to incorporate more leg drive and I will watch those videos. Thank you!0 -
Hello all,
First time posting here. I've been lifting since early February by myself, read starting strength etc. but since I'm working in my school gym after hours I don't have anyone I can really ask for form checks and with the weights starting to get challenging I'd like to fix issues before they cause problems. I'm doing 5/3/1 right now so I'll add each lift the day after I've done it in the gym starting with OHP today.
Also first time making a form video or posting anything to you-tube so if there's something there I need to improve let me know on that as well. :laugh:
Please critique away, I promise you won't hurt my feelings. :flowerforyou:
https://www.youtube.com/watch?v=wTKpxvm2Odw 0 -
Hello all,
First time posting here. I've been lifting since early February by myself, read starting strength etc. but since I'm working in my school gym after hours I don't have anyone I can really ask for form checks and with the weights starting to get challenging I'd like to fix issues before they cause problems. I'm doing 5/3/1 right now so I'll add each lift the day after I've done it in the gym starting with OHP today.
Also first time making a form video or posting anything to you-tube so if there's something there I need to improve let me know on that as well. :laugh:
Please critique away, I promise you won't hurt my feelings. :flowerforyou:https://www.youtube.com/watch?v=wTKpxvm2Odw
Well, that looked heavy as all hell (especially the second set). Can you take a quick vid from the front? I'm curious because it looks like your elbows are flaring a lot. It looks like you may be externally rotating your shoulders, especially on the second set. It's hard to tell from the side so I could be off.0 -
Hello all,
First time posting here. I've been lifting since early February by myself, read starting strength etc. but since I'm working in my school gym after hours I don't have anyone I can really ask for form checks and with the weights starting to get challenging I'd like to fix issues before they cause problems. I'm doing 5/3/1 right now so I'll add each lift the day after I've done it in the gym starting with OHP today.
Also first time making a form video or posting anything to you-tube so if there's something there I need to improve let me know on that as well. :laugh:
Please critique away, I promise you won't hurt my feelings. :flowerforyou:https://www.youtube.com/watch?v=wTKpxvm2Odw
It's hard to tell because of the resolution, but put your thumb on the same side of the bar as your other fingers (suicide grip).
Also, you can see the bar swinging on your left side a bit. This is likely because of muscle imbalance and I'd suggest doing some DB OHP as assistance work as well.0 -
Hello all,
First time posting here. I've been lifting since early February by myself, read starting strength etc. but since I'm working in my school gym after hours I don't have anyone I can really ask for form checks and with the weights starting to get challenging I'd like to fix issues before they cause problems. I'm doing 5/3/1 right now so I'll add each lift the day after I've done it in the gym starting with OHP today.
Also first time making a form video or posting anything to you-tube so if there's something there I need to improve let me know on that as well. :laugh:
Please critique away, I promise you won't hurt my feelings. :flowerforyou:https://www.youtube.com/watch?v=wTKpxvm2Odw
Lots of little things in there, so I think you'd benefit most by watching my favorite OHP technique video . I watch it every so often to keep my form on point. I think you'll see immediate improvement in your lift after studying this.
https://www.youtube.com/watch?v=tMAiNQJ6FPc 0 -
Ok, about to head home and make dinner but wanted to throw up tonight's deadlift. This is the one I'm really struggling with right now. About a month ago I was pulling 160lbs for a full set of five and even managed 165lbs at least a couple times. I went through a deload and have made a few other changes to my routine but my DL is just bombing out lately. I have no idea if it's form, general muscle fatigue from other things I'm doing or just all in my head! Thank you for the comments already made on the OHP, I'll be going over everything after dinner!
https://www.youtube.com/watch?v=F0UilFGVXpE&feature=youtu.be 0 -
Ok, back from dinner. For the OHP suggestions: I won't be doing the lift again until next monday due to the training schedule I'm on but it should be no problem to get a view from the front. I'm honestly not sure exactly what my elbows are doing....:ohwell: but it's certainly possible I'm flaring my elbows out.
I agree my left side is definitely my weaker side and it was lagging a bit on the last few lifts. I'm using DB's for some of my warm up sets, could I just use a heavier weight on my left side? I'm doing dips and reverse chin ups already for accessory work so I'd rather not stack too much on.
From watching the form video....my timing on my hips is off (when it's there at all). I know in theory what I'm supposed to be doing, but I have had the hardest time getting that move coordinated. Honestly OHP *seems* like it should be so easy movement wise.:grumble: I'm also pushing away from my face on the last lift which is probably part of why I struggled so hard to get that last rep up.
Ok, that's what I've got. Anything else I should be thinking about when I hit OHP again on monday?0 -
Ok, back from dinner. For the OHP suggestions: I won't be doing the lift again until next monday due to the training schedule I'm on but it should be no problem to get a view from the front. I'm honestly not sure exactly what my elbows are doing....:ohwell: but it's certainly possible I'm flaring my elbows out.
I agree my left side is definitely my weaker side and it was lagging a bit on the last few lifts. I'm using DB's for some of my warm up sets, could I just use a heavier weight on my left side? I'm doing dips and reverse chin ups already for accessory work so I'd rather not stack too much on.
From watching the form video....my timing on my hips is off (when it's there at all). I know in theory what I'm supposed to be doing, but I have had the hardest time getting that move coordinated. Honestly OHP *seems* like it should be so easy movement wise.:grumble: I'm also pushing away from my face on the last lift which is probably part of why I struggled so hard to get that last rep up.
Ok, that's what I've got. Anything else I should be thinking about when I hit OHP again on monday?
Honestly if you can, I'd suggest buying a set of DBs and use them whenever you think of it at home outside of your normal workout. Having DBs at home is clutch.0 -
Ok, about to head home and make dinner but wanted to throw up tonight's deadlift. This is the one I'm really struggling with right now. About a month ago I was pulling 160lbs for a full set of five and even managed 165lbs at least a couple times. I went through a deload and have made a few other changes to my routine but my DL is just bombing out lately. I have no idea if it's form, general muscle fatigue from other things I'm doing or just all in my head! Thank you for the comments already made on the OHP, I'll be going over everything after dinner!https://www.youtube.com/watch?v=F0UilFGVXpE&feature=youtu.be
Your knees lock out before you're hips start coming forward at all. Try this: on setup, get your feet set and reach down and grab the bar without bending your knees. Then, pull yourself down into position. You likely won't get quite as low as before, but you should be setup a bit better.
Also, think about driving your hips forward at the start of the movement, youre basically trying to hump the bar. I use the cue of driving my hips forward and pushing the ground away from me rather than pulling up. Works for me.0 -
Ok, back from dinner. For the OHP suggestions: I won't be doing the lift again until next monday due to the training schedule I'm on but it should be no problem to get a view from the front. I'm honestly not sure exactly what my elbows are doing....:ohwell: but it's certainly possible I'm flaring my elbows out.
I agree my left side is definitely my weaker side and it was lagging a bit on the last few lifts. I'm using DB's for some of my warm up sets, could I just use a heavier weight on my left side? I'm doing dips and reverse chin ups already for accessory work so I'd rather not stack too much on.
From watching the form video....my timing on my hips is off (when it's there at all). I know in theory what I'm supposed to be doing, but I have had the hardest time getting that move coordinated. Honestly OHP *seems* like it should be so easy movement wise.:grumble: I'm also pushing away from my face on the last lift which is probably part of why I struggled so hard to get that last rep up.
Ok, that's what I've got. Anything else I should be thinking about when I hit OHP again on monday?
That vid that 531 posted is pretty good. Yeah the hip thing is helpful but it's not critical. Timing will get perfected through repetition. Just keep doing it and you will time it better and better. Do lots of light, light sets if you want more practice. My main concern was possibly flaring the elbows and creating a leverage disadvantage. One thing I try to think about is pointing my elbows at the uprights of the power rack. Elbows end up flared out about 45 degrees or so. Yours look like they're almost getting 90* from your body.
This video helped me a lot when I was first starting out:
https://www.youtube.com/watch?v=sqKhLR1zRaU
He talks a lot about the alignments of your arms, elbows, wrists, etc..0 -
Ok, about to head home and make dinner but wanted to throw up tonight's deadlift. This is the one I'm really struggling with right now. About a month ago I was pulling 160lbs for a full set of five and even managed 165lbs at least a couple times. I went through a deload and have made a few other changes to my routine but my DL is just bombing out lately. I have no idea if it's form, general muscle fatigue from other things I'm doing or just all in my head! Thank you for the comments already made on the OHP, I'll be going over everything after dinner!https://www.youtube.com/watch?v=F0UilFGVXpE&feature=youtu.be
Your knees lock out before you're hips start coming forward at all. Try this: on setup, get your feet set and reach down and grab the bar without bending your knees. Then, pull yourself down into position. You likely won't get quite as low as before, but you should be setup a bit better.
Also, think about driving your hips forward at the start of the movement, youre basically trying to hump the bar. I use the cue of driving my hips forward and pushing the ground away from me rather than pulling up. Works for me.
I agree with this assessment. You're basically shooting your hips up by extending your legs, then levering up the weight using your lower back. Two different motions with probably a lot of strain on your lower back. You want it all to be one smooth movement.
Does this help?
https://www.youtube.com/watch?v=T3EMnj-9Ky0 0
