Form critique thread, post your videos here.
Replies
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Forgive the lack of apostrophes, Im at a Mexican computer on vacation right now and cant figure out where it is.
LMFAO0 -
Thanks, I will work on the OHP suggestions and post feedback! Here's the new deadlifts, which I think are improved a little. My long arms would be an advantage if I didn't have such long legs to go with them.
http://www.youtube.com/watch?v=NdxsZSwUSw4
It looks like you still have a bit of distance between the barbell and your legs on the way up. Are you dragging the bar up your shins?0 -
Hi I wasn't sure if this would be best here or as its own post.
I have hip mobility/joint pain issues and have had difficulty with deadlifting in the past. So I looked to RDL and SLDL. I thought I had the differences down, and thought I was doing a good RDL, then I saw this video. The female video, they say knees slightly bent, but look at her knees! The male video seems like exactly what I'm doing. So I start at the top, lower the bar a little below my knees, knees bend very little, back doesn't round, keep my head up but don't hyperextend my neck.
http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift
So should I be bending my knees more like Jamie? Thanks
My understanding is that RDLs have a slight bend and SLDLs dont. I like RDLs better.
Thanks!
I saw Lyle's website that the RDL should have legs slightly bent, SLDL legs are straight and end position is lower and he says SLDL also has arched back! That surprised me.
http://www.bodyrecomposition.com/training/rdl-vs-sldl.html
So it seems this one video of Jamie Eason is the only thing with knees bending a LOT for RDL.... I'm just going to ignore that video then.
ETA .... by ignore, I mean watch it over and over again scratching my head 0 -
Squats:
http://www.youtube.com/watch?v=F1V2RxOItwI
Deadlifts:
http://www.youtube.com/watch?v=hB3DdUgOHsY
I tend to clip my knees with the bar a few times (like I did on the 2nd rep of the deadlift video). I'm guessing that that means I'm bending my knees a bit too early, so I'm trying to push my hips back earlier and bend my knees earlier.
Other than that, how does my form look? Any suggestions?
Thank you!0 -
Thanks. I've been playing with my setup/form because after about 200 lbs I was getting a pain in my lower back about an inch left of my vertebrae and am not willing to push through that and find out if it'll injure something.Thanks, I will work on the OHP suggestions and post feedback! Here's the new deadlifts, which I think are improved a little. My long arms would be an advantage if I didn't have such long legs to go with them.http://www.youtube.com/watch?v=NdxsZSwUSw4
Not bad, but how far apart are your feet? Its tough to tell but it looks like you may be a bit wide. When your feet are wide (unless youre pulling sumo) you cant keep your arms parallel. At an angle like that, you actually end up having to pull the bar a bit higher. When I pull my feet are very close together. Just something to keep in mind.
Forgive the lack of apostrophes, Im at a Mexican computer on vacation right now and cant figure out where it is.
I'm trying to account for having long legs and smaller diameter weights. I built a platform to raise the weights so that the bar starts at mid-shin. That helped a lot! Now my back isn't totally scrunched when I start. I also set up my arms vertically first, and then place my feet. I haven't figured out whether I like legs wider or closer together. But I've gotten much more explosive movement since the changes.
I'm using the squat pad to keep the bar from destroying my shins. Is there a thin plastic sports shin-pad or something that would help?It looks like you still have a bit of distance between the barbell and your legs on the way up. Are you dragging the bar up your shins?0 -
Squats:http://www.youtube.com/watch?v=F1V2RxOItwI
Deadlifts:http://www.youtube.com/watch?v=hB3DdUgOHsY
I tend to clip my knees with the bar a few times (like I did on the 2nd rep of the deadlift video). I'm guessing that that means I'm bending my knees a bit too early, so I'm trying to push my hips back earlier and bend my knees earlier.
Other than that, how does my form look? Any suggestions?
Thank you!
I think your form is pretty good! Would like to see some input from the experts. (Maybe keep your head up on the squats?)
Good work!0 -
Squats:http://www.youtube.com/watch?v=F1V2RxOItwI
Deadlifts:http://www.youtube.com/watch?v=hB3DdUgOHsY
I tend to clip my knees with the bar a few times (like I did on the 2nd rep of the deadlift video). I'm guessing that that means I'm bending my knees a bit too early, so I'm trying to push my hips back earlier and bend my knees earlier.
Other than that, how does my form look? Any suggestions?
Thank you!
Squats:
- you need to go lower. you are not quite hitting parallel
- your head is not 'fixed' in place - look at a fixed position ahead of you the whole time.
- your lats/core do not seem to be engaged. Try taking your breath, tightening everything up, and then squat - keeping the tension throughout the squat
- I cannot see from the angle but you look like your stance is a little narrow with your toes pointing too far forward
- try to sit back a bit more (arch your back a bit) - it will stop your knees going quite so far over your toes (as will widening the stance)
Deadlifts:
Its a bit hard to critique this as you are doing your set so fast.
- you need to do the same thing as suggested for squats to set up - engage the lats/core, take a deep breath, arch your back a bit (you arched on a couple but not all)
- a bit hard with hex plate, but reset at the end of each rep.
- your arm looks bent when you start. Try to get your shoulders back and take the tension out before you start.
- pull the bar back when you lift.
- something is off about the timing but I cannot put my finger on it at the moment. Will re-watch a little later.
Heavier sets will be better to critique to be honest. What are your heaviest working sets? - those looked quite light for you.0 -
Try a sumo stance, see if it helps with backpain (it's harder on your hips though).Thanks. I've been playing with my setup/form because after about 200 lbs I was getting a pain in my lower back about an inch left of my vertebrae and am not willing to push through that and find out if it'll injure something.
I'm trying to account for having long legs and smaller diameter weights. I built a platform to raise the weights so that the bar starts at mid-shin. That helped a lot! Now my back isn't totally scrunched when I start. I also set up my arms vertically first, and then place my feet. I haven't figured out whether I like legs wider or closer together. But I've gotten much more explosive movement since the changes.
SocksI'm using the squat pad to keep the bar from destroying my shins. Is there a thin plastic sports shin-pad or something that would help?0 -
Squats:http://www.youtube.com/watch?v=F1V2RxOItwI
Deadlifts:http://www.youtube.com/watch?v=hB3DdUgOHsY
I tend to clip my knees with the bar a few times (like I did on the 2nd rep of the deadlift video). I'm guessing that that means I'm bending my knees a bit too early, so I'm trying to push my hips back earlier and bend my knees earlier.
Other than that, how does my form look? Any suggestions?
Thank you!
Squats:
- you need to go lower. you are not quite hitting parallel
- your head is not 'fixed' in place - look at a fixed position ahead of you the whole time.
- your lats/core do not seem to be engaged. Try taking your breath, tightening everything up, and then squat - keeping the tension throughout the squat
- I cannot see from the angle but you look like your stance is a little narrow with your toes pointing too far forward
- try to sit back a bit more (arch your back a bit) - it will stop your knees going quite so far over your toes (as will widening the stance)
Deadlifts:
Its a bit hard to critique this as you are doing your set so fast.
- you need to do the same thing as suggested for squats to set up - engage the lats/core, take a deep breath, arch your back a bit (you arched on a couple but not all)
- a bit hard with hex plate, but reset at the end of each rep.
- your arm looks bent when you start. Try to get your shoulders back and take the tension out before you start.
- pull the bar back when you lift.
- something is off about the timing but I cannot put my finger on it at the moment. Will re-watch a little later.
Heavier sets will be better to critique to be honest. What are your heaviest working sets? - those looked quite light for you.
Thank you for your critiques! I'll try your tips tonight.
I'm working on going lower for the squats, I know I'm still a little bit above parallel but even when I'm doing bodyweight ones, if I go any lower I get a mix of pain and intense pressure and my knees will crack & pop. Something I'm working on, though. My stance is shoulder width and my toes are a little pointed out, but I'll try pointing them out more.
Sorry about that! The video was from my warm up set, I didn't really know which to film. My heaviest working set is 175, but I can go up to 195 for 1-3 reps.0 -
Thank you for your critiques! I'll try your tips tonight.
I'm working on going lower for the squats, I know I'm still a little bit above parallel but even when I'm doing bodyweight ones, if I go any lower I get a mix of pain and intense pressure and my knees will crack & pop. Something I'm working on, though. My stance is shoulder width and my toes are a little pointed out, but I'll try pointing them out more.
Sorry about that! The video was from my warm up set, I didn't really know which to film. My heaviest working set is 175, but I can go up to 195 for 1-3 reps.
Try your stance wider than shoulder width. You should film your heaviest (or next to heaviest) working set and post next time - will allow for a better critique as warm ups are too light to show a lot of the issues, but are actually sometimes too light so they show issues that are not happening in the working sets.0 -
For some reason the video doesn't load properly if you don't pause it and buffer for a bit before starting it. Anyways, aside from the bar path issues towards the end of the set, how are my squats?
http://www.youtube.com/watch?v=UMwxZ5eBKns 0 -
For some reason the video doesn't load properly if you don't pause it and buffer for a bit before starting it. Anyways, aside from the bar path issues towards the end of the set, how are my squats?http://www.youtube.com/watch?v=UMwxZ5eBKns
To me at least, the actual squat looked pretty good. You get depth, hit the reflex properly, and work through to lockout well. How did it feel to you? Did you maintain tightness throughout the lift?
Further, you should really try to clean up your setup. You unracked from a split stance when you weren't fully underneath the weight and took quite a few extraneous steps getting into position.
Unracking should be done with feet close together wrt width, maximizing height to get off the pins (which should minimize lift distance since you won't have to put it on a lower pin). I use my deadlifting foot placement to unrack. You can use a split stance I guess (though I don't like it) but if you do make sure you're fully under the bar before you pick it up.
Getting into position should be no more than 4 steps, it should be automatic without fidgeting or rocking.0 -
Possibly an odd request - is anyone good at critiquing good mornings?0
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Possibly an odd request - is anyone good at critiquing good mornings?
I'm sure others are better, but I'm decent at it.
ETA: If you do, try to get multiple angles and show a 5 or 8 rep set rather than a single or triple or whatever.0 -
For some reason the video doesn't load properly if you don't pause it and buffer for a bit before starting it. Anyways, aside from the bar path issues towards the end of the set, how are my squats?http://www.youtube.com/watch?v=UMwxZ5eBKns
Looked good to me - I could not really find anything wrong with it - solid squatting.0 -
Possibly an odd request - is anyone good at critiquing good mornings?
I'm sure others are better, but I'm decent at it.
Thanks. I will post soon. I do them quite a lot for hamstring work.0 -
Possibly an odd request - is anyone good at critiquing good mornings?
I'm sure others are better, but I'm decent at it.
ETA: If you do, try to get multiple angles and show a 5 or 8 rep set rather than a single or triple or whatever.
I usually do sets of 10. Next time I do them I will vary the angle I am video'ing (if possible)0 -
Possibly an odd request - is anyone good at critiquing good mornings?
I'm sure others are better, but I'm decent at it.
ETA: If you do, try to get multiple angles and show a 5 or 8 rep set rather than a single or triple or whatever.
I usually do sets of 10. Next time I do them I will vary the angle I am video'ing (if possible)
10 is fine, just don't do a 1RM or something. Good Mornings are supposed to be done for reps, so seeing a single won't give as much.0 -
To me at least, the actual squat looked pretty good. You get depth, hit the reflex properly, and work through to lockout well. How did it feel to you? Did you maintain tightness throughout the lift?
Further, you should really try to clean up your setup. You unracked from a split stance when you weren't fully underneath the weight and took quite a few extraneous steps getting into position.
Unracking should be done with feet close together wrt width, maximizing height to get off the pins (which should minimize lift distance since you won't have to put it on a lower pin). I use my deadlifting foot placement to unrack. You can use a split stance I guess (though I don't like it) but if you do make sure you're fully under the bar before you pick it up.
Getting into position should be no more than 4 steps, it should be automatic without fidgeting or rocking.
Overall I'm happy with the squats except for the bar path through the mid range, which I suspect is down to my glutes and hams. I just wanted a second opinion due to my rampant narcissism regarding my lifts lol.
I'm not sure I see what you mean re: unracking - I get under the bar with a split stance to make sure it's where I want it on my back, I then even up my foot placement to take the weight off the pins. I see my legs look uneven but I think (hope) it's the composition of the shot, not the lift. I'll work on it anyways.
@sarauk2sf I'll take a look at your GM's, by no means an expert but I should be able to spot most errors. So long as you're maintaining back position anywhere between arched and neutral, and you keep tight throughout, you're golden.
IIRC Wendler said he'd attempted GM's heavy for low reps to fix forward lean in the squat, but eventually ended up injuring himself and finding 8-12RM range best.0 -
Overall I'm happy with the squats except for the bar path through the mid range, which I suspect is down to my glutes and hams. I just wanted a second opinion due to my rampant narcissism regarding my lifts lol.
I'm not sure I see what you mean re: unracking - I get under the bar with a split stance to make sure it's where I want it on my back, I then even up my foot placement to take the weight off the pins. I see my legs look uneven but I think (hope) it's the composition of the shot, not the lift. I'll work on it anyways.
@sarauk2sf I'll take a look at your GM's, by no means an expert but I should be able to spot most errors. So long as you're maintaining back position anywhere between arched and neutral, and you keep tight throughout, you're golden.
IIRC Wendler said he'd attempted GM's heavy for low reps to fix forward lean in the squat, but eventually ended up injuring himself and finding 8-12RM range best.
I must be smoking crack or something, because I first checked this video on my iPod and I swear it was a chick doing a 190 1RM, now it's a dude doing a 160kg 5 rep set. This is what I get for trying to check youtube at work.
Assuming I just screwed up the link, looking at the 160kg video now, my apologies in advance.0 -
I must be smoking crack or something, because I first checked this video on my iPod and I swear it was a chick doing a 190 1RM, now it's a dude doing a 160kg 5 rep set. This is what I get for trying to check youtube at work.
Assuming I just screwed up the link, looking at the 160kg video now, my apologies in advance.
Alright looked at it. All in all nice job. If you're making progress with this style and it's comfortable for you stick with it. I don't think you're doing anything inherently wrong or dangerous, so these are more finer points you might want to play with to see how they impact your lift and the smoothness of it:
How high up is the bar on your back? Reps 3 and 4 show the most, but even on rep 5 coming out of the hole you end up dipping forward before pulling the bar back in line vertically (almost like a mini good morning). Especially out of the hole that jitter can cut down on your max weight. Consider trying to get the bar maybe an inch lower on your back (or if you prefer go full high bar and have more of a sit back, though I still don't see how people can actually like high bar squatting, especially since you can't lift as much as low bar).
Also how tight are you getting? Increasing core tightness can really help with maintaining a rigid posture throughout the lift. I see that you're taking a breath between each rep, which is good, but I can't tell how tight you're getting. If you have a belt I'd try strapping it on for a couple sets to get a feel for how tight you should be, and shoot to emulate that on your beltless sets too.
My $0.02, again my apologies for the confusion.0 -
I've never got on with low bar, they've always turned into 'squat-mornings' for me, I also had a lot of trouble with the rack position, so I decided to switch to high bar in January. That set puts me at a new 5RM, previously I'd got 157.5kg but that was low bar. I think I've basically shifted into a hybrid style now, though. The bar sits towards the base of my traps, but above the spine of the scapula. A bit lower than traditional high bar, I think.
At the minute I'm happy with it, but I would like to correct that wobble. This Friday should give me 162.5kgx5, which looking at 1RM calculators should give 180kgx1. I'm going to test that next week I think, then deload my squats a little and work on form. I'm starting a more aggressive cut for 5 weeks in a month or so, then a 10 week steadier cut, then 10 weeks to prep for my first meet. Hopefully I'll have a proper solid squat technique sorted by then.0 -
First time ever doing deadlifts... sure there is plenty to improve but want to make sure my form is right to begin with so I won't injure myself.
http://youtu.be/wWQ6Pmj3UQ0
edit: Arg, can see I really arched my back on the way down. First thing I know I need to fix.0 -
First time ever doing deadlifts... sure there is plenty to improve but want to make sure my form is right to begin with so I won't injure myself.http://youtu.be/wWQ6Pmj3UQ0
edit: Arg, can see I really arched my back on the way down. First thing I know I need to fix.
You bend your arms a bit at the top, like a mini row. I think that might be contributing to the slight sway you see at the top, too. It's a small thing, but that sway at the top is a bit concerning if it becomes more pronounced with heavier weight.0 -
First time ever doing deadlifts... sure there is plenty to improve but want to make sure my form is right to begin with so I won't injure myself.http://youtu.be/wWQ6Pmj3UQ0
edit: Arg, can see I really arched my back on the way down. First thing I know I need to fix.
I'd get slightly closer to the barbell. As the bar leaves the ground I can see a slight gap between your shins and the barbell and I can also see the barbell drift inwards slightly as it leaves the ground. To me, this tells me that the bar is not over the midfoot and under the scapula at the start of the pull.
The barbell should drag up your legs as you pull.
I think you should consider not deadlifting in front of that mirror as you're being tempted to stare into it which *kitten* your head back and I don't think this spine position is ideal.0 -
First time ever doing deadlifts... sure there is plenty to improve but want to make sure my form is right to begin with so I won't injure myself.http://youtu.be/wWQ6Pmj3UQ0
edit: Arg, can see I really arched my back on the way down. First thing I know I need to fix.
-Like sidesteel said, the bar is too far away from your body. It's causing your back to round a little, which will get very dangerous when the weights are heavy.
-It also looks like you're rocking back on your heels a bit. When the bar gets to knee level, drive forward with your hips.
-You seem to using momentum to get the bar off of the ground. Tighten your quads and push through the floor to move the bar.0 -
edit: Arg, can see I really arched my back on the way down. First thing I know I need to fix.
You're pretty much just hinging at the waist to let the bar down, remember to bend your knees. Also unless you're doing a multirep set of touch and go deadlifts, it's acceptable to pretty much drop the bar (so long as your gym isn't arsey about it) - you just have to maintain contact with the bar with your hands, but otherwise let it fall, rather than slowly lowering it.0 -
Probably not the right place to ask but heh!
So I have started doing sumo deadlifts as opposed to conventional. I had done them a few times before but kind of randomly and without really doing my homework (read *any* homework) on proper form. So, after actually getting a better understanding of technique I have done them a couple of times instead of conventionals.
I am loving them - they seem to fit my physiology better and self correct my inclination to haul the bar up with my lower back that I usually have with conventionals.
However, one thing that is throwing me off is the fact that on the heavier sets when I use a mixed grip, my underhand grip hand kind of gets nudged, which makes me lose the balance on the bar a bit, when it hits my groin/upper thigh area (giggity). I think with conventionals my hands are in constant contact with my body to one degree or another, whereas with sumos there is the transition from going from not touching your body to then hitting your leg/groin area when the bar ascends.
Is this usual and I just have to suck it up and keep my grip tighter or is it something that sounds like I am doing something wrong?
Not sure if that makes any sense whatsoever!0 -
Probably not the right place to ask but heh!
So I have started doing sumo deadlifts as opposed to conventional. I had done them a few times before but kind of randomly and without really doing my homework (read *any* homework) on proper form. So, after actually getting a better understanding of technique I have done them a couple of times instead of conventionals.
I am loving them - they seem to fit my physiology better and self correct my inclination to haul the bar up with my lower back that I usually have with conventionals.
However, one thing that is throwing me off is the fact that on the heavier sets when I use a mixed grip, my underhand grip hand kind of gets nudged, which makes me lose the balance on the bar a bit, when it hits my groin/upper thigh area (giggity). I think with conventionals my hands are in constant contact with my body to one degree or another, whereas with sumos there is the transition from going from not touching your body to then hitting your leg/groin area when the bar ascends.
Is this usual and I just have to suck it up and keep my grip tighter or is it something that sounds like I am doing something wrong?
Not sure if that makes any sense whatsoever!
Are your wrists flexed at all during the pull?0 -
Are your wrists flexed at all during the pull?
Do you mean is my grip too far round so my wrist is coming from the back of the bar rather than above it?0
