Form critique thread, post your videos here.
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Ok, cool. Thanks!0
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Very nervously putting myself out there....could I get some feedback on my squats, please? I think I squat high bar but I'm not really sure I could tell the difference. I've been doing SL 5x5 for about a month and am currently at 90 lb for squats. The program had me going up to 95 today but I felt like I was getting wonky in my last session so I decided to stay at 90 for a bit and get some feedback before proceeding. I've never posted a video before so please let me know if there's any problem with the links.
https://www.youtube.com/watch?v=poWpRnpz4M0
https://www.youtube.com/watch?v=a_aR_oO_Sxg
https://www.youtube.com/watch?v=loSocn2CK6E 1 -
Overall, those don't look bad. It appears to be low-bar, BTW.
The one thing I think I saw was that in the middle of the 2nd and 3rd sets (or videos, at least), you had a rep that looked a bit different. It was rep 3, I think, but you seem to basically correct it for the rest of the set. You seem to come down straighter, which seems to throw you forward a little at the bottom - whereas the other reps have you leaning over a little more, and they seem smoother. While I don't know that I'd say there's anything "wrong" with it, I think it might throw you off.
Actually, I just went back and looked at the first video again. It seems to me that your bar path isn't very consistent - some reps, you're more vertical than others. And it may just be fatigue in later sets which forces you to lean at the bottom. I'm not sure how to "fix" this, other than practice. I'm sure others will be able to help you with that, if needed.1 -
Looks good to me. I did notice your heel lifting a bit. I wonder if you position your hands closer that may help keep your lats tight and keep you more stable.1
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TR0berts, thank you for the response. I think some of the bar path inconsistency is because I thought I was doing high bar, so I was trying to be more upright but as I got tired, I leaned forward more. The sets I linked are 3, 4, and 5 of 5 at a weight I find challenging so fatigue is definitely a factor. If you think the bar position looks like low rather than high, I won't worry so much about staying upright. I can't get the bar very far down my shoulderblades at all due to shoulder and wrist problems, so I thought it was a high bar position.
Rileyes, thank you also. I'll watch the heels next time. Unfortunately I can't bring my hands in any closer. I've tried, but I have wrist mobility problems and my shoulders feel pretty awful when I try to force my arms in closer. I'll focus more on the upper back tightness in general and see if that helps.
Any other thoughts? SideSteel? Sara?0 -
Looks pretty good Amy. Bar position is low, not high, so it is more difficult (unnatural) to stay upright and keep a straight bar path.
You looked strong doing those and bar speed was pretty consistent.
Hopefully @SideSteel will chime in and you can add weight with confidence.1 -
I watch these yesterday and started to reply but never completed my post, oops.
I think this is a good squat overall.
If you can afford a squat shoe I have a hunch it will help significantly.
Your deviation in bar path is very minor.
If it were me, I would keep progressing if that's what your program calls for and you have the strength to do it.
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Benjammin and SS, thanks kindly. Squats shoes aren't in the budget right now but I'll definitely keep that in mind for down the road a bit. 95 lb on Monday it is
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amyinthetardis1231 wrote: »If you think the bar position looks like low rather than high, I won't worry so much about staying upright. I can't get the bar very far down my shoulderblades at all due to shoulder and wrist problems, so I thought it was a high bar position.
The bar shouldn't be down your shoulderblades. With low-bar, it sits on your rear delts (the backs of the top of your shoulders), whereas high-bar sits up on your traps. So don't worry about trying to get the bar lower.
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^^^ i find it more helpful sometimes to remember it's 'under the spine of the scapula'. 'rear delts' makes me think of the muscle belly, which gets me thinking i should move it lower than it needs to be.1
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I need to review my anatomy to be clear on what's where. I guess high bar would be sitting virtually on top of your shoulders? Right on that bony spot at the back of the neck? I'm glad it doesn't have to go any lower than it is now because that would be a problem. As it is, where I've got it now is manageable.0
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Well, it's not on the bony spot, below that, sitting on the muscle of the traps, which are engage as your arms are up holding the bar.
It is certainly more on top of the shoulders than low bar is, which isn't on-top at all.
http://www.exrx.net/Muscles/TrapeziusUpper.html
http://www.exrx.net/Muscles/TrapeziusMiddle.html
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canadianlbs wrote: »^^^ i find it more helpful sometimes to remember it's 'under the spine of the scapula'. 'rear delts' makes me think of the muscle belly, which gets me thinking i should move it lower than it needs to be.
Sure, but many (most?) people have no idea what the spine of the scapula is. And many who do probably don't know how to find it - so on the rear delts suffices.0 -
Well, it's not on the bony spot, below that, sitting on the muscle of the traps, which are engage as your arms are up holding the bar.
It is certainly more on top of the shoulders than low bar is, which isn't on-top at all.
http://www.exrx.net/Muscles/TrapeziusUpper.html
http://www.exrx.net/Muscles/TrapeziusMiddle.html
Thanks!0 -
Hello all happy new year. Im looking for some guidance on my form. Im starting the 5x5 program and dont want to half *kitten* it. 1st vid is squat.
https://youtube.com/watch?v=hAAKVXxd34w&feature=youtu.be
2nd is dead lift. I know you cant see my footing. I guess the next time I record I will get a better shot.
https://youtube.com/watch?v=fj5SQa9-fGc&feature=youtu.be
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anferkneez wrote: »Hello all happy new year. Im looking for some guidance on my form. Im starting the 5x5 program and dont want to half *kitten* it. 1st vid is squat.
https://youtube.com/watch?v=hAAKVXxd34w&feature=youtu.be
2nd is dead lift. I know you cant see my footing. I guess the next time I record I will get a better shot.
https://youtube.com/watch?v=fj5SQa9-fGc&feature=youtu.be
It's best to use a weight that's challenging. This brings out form issues the best.
Personally i wouldn't look forward for either exercise, because it tends to mess up form. A good way to break the habit is to bite the collar of your shirt. Or close your eyes.
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Cherimoose wrote: »anferkneez wrote: »Hello all happy new year. Im looking for some guidance on my form. Im starting the 5x5 program and dont want to half *kitten* it. 1st vid is squat.
https://youtube.com/watch?v=hAAKVXxd34w&feature=youtu.be
2nd is dead lift. I know you cant see my footing. I guess the next time I record I will get a better shot.
https://youtube.com/watch?v=fj5SQa9-fGc&feature=youtu.be
It's best to use a weight that's challenging. This brings out form issues the best.
Personally i wouldn't look forward for either exercise, because it tends to mess up form. A good way to break the habit is to bite the collar of your shirt. Or close your eyes.
Thanks I just wanted to make sure my form was somewhat decent before throwing weights on and I am also looking straight into a mirror.0 -
Here is a squat video from this morning. Anything majorly wrong?
https://m.youtube.com/watch?v=KiCvpaK-yN8 0 -
Here is a squat video from this morning. Anything majorly wrong?https://m.youtube.com/watch?v=KiCvpaK-yN8
I'd like to see you squeeze your shoudlerblades together a bit harder and keep your chest up/out a bit more to increase upper back tightness.
One way to do this is to pretend you're showing your shirt to the mirror.0 -
Thanks, have been working on that. May be a little kyphotic to start with though.
Quick deadlift check.
https://youtu.be/Z_Qv5N_ZSL4 0 -
Thanks, have been working on that. May be a little kyphotic to start with though.
Quick deadlift check.https://youtu.be/Z_Qv5N_ZSL4
There's nothing bad about this necessarily but there's a few things you could probably improve on.
Knees look a little soft and it just generally looks like you're not aggressive. That's fairly common if you're thinking about technique. I'd like to see you drive the earth away FIRMLY by pushing the floor away. You should be thrusting your hips forward into the barbell aggressively and at the top you should stand tall (in this video your knees are still a bit flexed at the top).
As for technical stuff it's hard to tell but your stance looks VERY narrow. That's not necessarily wrong, but you may get better leg drive going slightly wider. I'd only go about 2 or 3" wider to start and just see if that feels stronger.0 -
Thanks!
I actually just narrowed my stance today and thought it felt better than it had previously. I was having trouble before feeling sort of squished into position with a wider stance and my arms having to go out instead of straight down so that I could fit my legs in there. Overall a feeling like I was riding a bike that was too small. My hips are wider than my shoulders and my arms are short. Is this possible or should I go back? I can try to find a video of the wider stance in a bit. I can definitely try to be more aggressive!0 -
No need to go wider if this feels better.0
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Thanks, have been working on that. May be a little kyphotic to start with though.
Quick deadlift check.https://youtu.be/Z_Qv5N_ZSL4
There's nothing bad about this necessarily but there's a few things you could probably improve on.
Knees look a little soft and it just generally looks like you're not aggressive. That's fairly common if you're thinking about technique. I'd like to see you drive the earth away FIRMLY by pushing the floor away. You should be thrusting your hips forward into the barbell aggressively and at the top you should stand tall (in this video your knees are still a bit flexed at the top).
As for technical stuff it's hard to tell but your stance looks VERY narrow. That's not necessarily wrong, but you may get better leg drive going slightly wider. I'd only go about 2 or 3" wider to start and just see if that feels stronger.Thanks, have been working on that. May be a little kyphotic to start with though.
Quick deadlift check.https://youtu.be/Z_Qv5N_ZSL4
Knees look a little soft and it just generally looks like you're not aggressive. That's fairly common if you're thinking about technique. I'd like to see you drive the earth away FIRMLY by pushing the floor away. You should be thrusting your hips forward into the barbell aggressively and at the top you should stand tall (in this video your knees are still a bit flexed at the top).
Bingo. At the top of the movement, squeeze those glutes and drive your hips forward like you're trying to bruise your thighs with the bar. That doesn't mean lean backwards, just really get those hips through strongly.0 -
Bench this time! I've been trying to work on leg drive but I don't really know if it's helping! My bench is so weak. Any pointers of things that need work?
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StephieWillcox wrote: »Bench this time! I've been trying to work on leg drive but I don't really know if it's helping! My bench is so weak. Any pointers of things that need work?
I get the sense that your elbows are tracking outside of your wrists, although it's hard to assess that accurately from this angle.
I'd be curious how bench feels and performs if you were to grip about 1-2" wider with each hand.0 -
^ tremendous will give that a go
What angle would be better in future? At a new gym so having to figure out the etiquette still, no one else seems to be videoing and everyone seems to have major form issues!0 -
StephieWillcox wrote: »^ tremendous will give that a go
What angle would be better in future? At a new gym so having to figure out the etiquette still, no one else seems to be videoing and everyone seems to have major form issues!
I prefer seeing the bench from the side view and the front view.1 -
Any better? On top is 2 weeks ago, bottom is today, same weight I think.
https://m.youtube.com/watch?v=oMyWz7ZSHl8 0 -
StephieWillcox wrote: »Bench this time! I've been trying to work on leg drive but I don't really know if it's helping! My bench is so weak. Any pointers of things that need work?
I get the sense that your elbows are tracking outside of your wrists, although it's hard to assess that accurately from this angle.
I'd be curious how bench feels and performs if you were to grip about 1-2" wider with each hand.
Agreed, I like to see a side angle and an angle from the feet.
It looks like you may be flaring your elbows quite a bit too. First rep looks maybe okay, second rep you can see your elbows getting wider right at the bottom when you're pushing off your chest. Try to tuck your elbows into your ribs at the bottom of the movement. You won't be able to actually do it, but it will keep your lats tight and your elbows from shooting out (which is a weak and injurious position).0
