Form critique thread, post your videos here.
Replies
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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?
If your wrist isn't bent on the grip, your knuckles shouldn't be protruding out on the underhand grip. How you might do that with a full grip i have no clue, the only time that happens to me is when the bar starts to slip and I'm holding it with my fingers (looking at it now I should've said wrist arch not flex), but pulling sumo my understanding is you should get contact at about the forearms. Assuming that and assuming n 'bump' out at the hand, I guess I don't see how you're getting nudged. Is it something you think you can work through? Sorry I can't help more i just have never really seen that.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?
If your wrist isn't bent on the grip, your knuckles shouldn't be protruding out on the underhand grip. How you might do that with a full grip i have no clue, the only time that happens to me is when the bar starts to slip and I'm holding it with my fingers (looking at it now I should've said wrist arch not flex), but pulling sumo my understanding is you should get contact at about the forearms. Assuming that and assuming n 'bump' out at the hand, I guess I don't see how you're getting nudged. Is it something you think you can work through? Sorry I can't help more i just have never really seen that.
I *think* my knuckles are under the bar (just). I am probably explaining this really badly. When I pull, my forrarms are against my inner/front thighs - and then as I raise up, the back of my hand/wrist hits me there - but it could be my knuckles. I will pay more attention to the placement of my hand and the issue next time I do deads to see if I can identify and explain better. I will possibly try to take a video as my grip may be off. Thank you for bearing with me on my garbled explanation.0 -
I started a thread earlier this week asking for help with my bent-over rows (http://www.myfitnesspal.com/topics/show/978529-bent-over-rows-halp) It was suggested I make a form video so here goes:
https://www.youtube.com/watch?v=2K1f-ZfPBEM
For context: I'm at the end of my second cycle of the All Pro Beginner routine. I started with 20 lb dumbbells as my heavy load in cycle 1 and haven't been able to advance. The video here is me with 15 lbs, 12 reps, 2 sets (medium load, final week of the cycle). They feel awful and we hates them.
Halp! Fix me!0 -
Definitely seeing where you are having problems here but it will take me a while to figure out how to articulate this.
I'll see if I can find a few videos to help.
What's basically going on here is that you're forcefully retracting your elbows backwards and almost behind your back, almost like you're doing a bent-over-facepull.
I'll think about this before attempting to explain it. Will get back to you.
EDIT:
Watch this video:
https://www.youtube.com/watch?v=mkb_YA8U4r0
This is Steve Troutman, he's an MFPer on occasion too
Notice elbow placement in this video and watch the pathing of the DB's as you'll notice they go up and slightly inwards.. Watch as he rows you'll see the DB's are pulled inwards towards his lower chest. In your rows, you are pulling up and you are flaring your elbows out and pulling your elbows behind your back. Your elbows should stay close to your sides.0 -
SS's got it pretty spot on.
Two suggestions that might help:
Try to keep the dumbbells in line horizontally, with your elbow and wrist flare at the top the barbells spin a bit. Drop the weight a bit if you need to and focus on bringing the dumbbells up smoothly and evenly without any spin action.
At the top of the lift, flex your back, hard. Thinking about trying to draw your shoulder blades back to touch each other. This'll greatly slow down the movement and will likely necessitate a weight drop, but in the long run should help with muscle activation.0 -
just realized there is this thread. So...if you already commented on my other thread, feel free to disregard this
Here is my squat video. I feel like I'm going for a low bar, although the bar can only go so low as my upper back isn't very meaty.
https://www.youtube.com/watch?v=24mPjiKBnv8 0 -
Watch this video:https://www.youtube.com/watch?v=mkb_YA8U4r0
Notice elbow placement in this video and watch the pathing of the DB's as you'll notice they go up and slightly inwards.. Watch as he rows you'll see the DB's are pulled inwards towards his lower chest. In your rows, you are pulling up and you are flaring your elbows out and pulling your elbows behind your back. Your elbows should stay close to your sides.Try to keep the dumbbells in line horizontally, with your elbow and wrist flare at the top the barbells spin a bit. Drop the weight a bit if you need to and focus on bringing the dumbbells up smoothly and evenly without any spin action.
At the top of the lift, flex your back, hard. Thinking about trying to draw your shoulder blades back to touch each other. This'll greatly slow down the movement and will likely necessitate a weight drop, but in the long run should help with muscle activation.
Thanks to you both! The video was helpful - I can see the points you're both trying to make. I think I was trying TOO much to "squeeze my shoulder blade together" at the top, bringing everything in, including my elbows.
I'll try again tomorrow, focusing on the position of the dumbbells, drawing them to my lower chest instead of upper chest/armpits (which was basically what I was aiming for before) and keeping my elbows at my sides. I'll see how that feels and maybe post a followup vid in a few weeks to see if things look better.
Appreciate the help!0 -
Hey Sara and SideSteel (and any others),
I am looking for some feedback on my DL. I am constantly dealing with SI Joint issues and I know that its something to do with my DL or my Squat (which I will post video of next squat day). Sorry that you can see my feet, but there just wasn't anywhere good to place the camera to catch the knees, hips, back, etc. I place them shoulder width or just a smidgen wider, toes pointed maybe 5-10 degrees out. I like to place the bar about an inch from my shins, while standing straight (midfoot).
This is from a 5 sets of 6 session. I am using about 70% of ORM for my work weight. The video is from set 3, I ran out of room on the SD Card to get the whole session.
http://www.youtube.com/watch?v=qxfRMG0e-1g&feature=youtu.be
Thanks!0 -
Hey! I need some feedback on my squat form. It doesn't feel right when I'm doing it, but I may just be over thinking it... I started Stronglifts about 2 weeks ago and started over with my squats tonight cause I wasn't going down far enough. Thanks in advance!
http://youtu.be/7PfeAXMbaj4 0 -
Hey! I need some feedback on my squat form. It doesn't feel right when I'm doing it, but I may just be over thinking it... I started Stronglifts about 2 weeks ago and started over with my squats tonight cause I wasn't going down far enough. Thanks in advance!http://youtu.be/7PfeAXMbaj4
There's nothing glaringly wrong with your form. You're a little slow at lockout, which hints at stronger quads than your glutes (and looking at your legs that seems right). In and of itself that's not like ruining your squat or anything, but it can make heavier weights tougher down the road.
If you care, you might want to try doing some exercises to help with that. I personally like reverse lunges, stiff leg deadlifts, and good mornings. You could also try dropping the weight when you're done with your 5x5 and banging out a few sets where you focus on explosiveness.
@A_vettestingray, I tried to check this video on my ipad but am getting an error that the content isn't supported on my mobile device (youtube is blocked at work), I will check later unless you can repost it or whatever.0 -
Hey Sara and SideSteel (and any others),
I am looking for some feedback on my DL. I am constantly dealing with SI Joint issues and I know that its something to do with my DL or my Squat (which I will post video of next squat day). Sorry that you can see my feet, but there just wasn't anywhere good to place the camera to catch the knees, hips, back, etc. I place them shoulder width or just a smidgen wider, toes pointed maybe 5-10 degrees out. I like to place the bar about an inch from my shins, while standing straight (midfoot).
This is from a 5 sets of 6 session. I am using about 70% of ORM for my work weight. The video is from set 3, I ran out of room on the SD Card to get the whole session.http://www.youtube.com/watch?v=qxfRMG0e-1g&feature=youtu.be
Thanks!
Hard to say due to camera position (as you mention) in that there could be things happening at the bottom that I can't see.
Back definitely doesn't round, pull looks decent.
The descent goes way around the knees though, and you'll want to fix this as this could contribute to injury when the load gets heavy.
Basically, watch the bar path as you descend and you'll notice that you're moving the barbell around the knees because your knees are starting to bend very early. Think about breaking at the hips first on the descent (or shooting your butt back). Ideally you want the bar traveling in somewhat of a straight path down.0 -
Looking for some advice on my squat. This is 225 lbs. Thank you guys in advance.
http://youtu.be/Q-mKVp0fXa8
I also have this one of my DL. Both of these are working sets.
http://youtu.be/e4H9jA3f2Do 0 -
Thanks SideSteel, I didn't realize that I was descending wrong...def. something to take mental note of on the next DL session!0
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Squats look really good to me. Just a minor nitpick. It probably wasn't a powerlifting legal squat but you're only a few inches away from that.0
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Squats look really good to me. Just a minor nitpick. It probably wasn't a powerlifting legal squat but you're only a few inches away from that.
appreciate it man, will do.0 -
Looking for some advice on my squat. This is 225 lbs. Thank you guys in advance.http://youtu.be/Q-mKVp0fXa8
I also have this one of my DL. Both of these are working sets.http://youtu.be/e4H9jA3f2Do
You're a few inches short of parallel. I would take some weight off the bar and practice going lower.
The deadlift video comes up as private0 -
Looking for some advice on my squat. This is 225 lbs. Thank you guys in advance.http://youtu.be/Q-mKVp0fXa8
I also have this one of my DL. Both of these are working sets.http://youtu.be/e4H9jA3f2Do
You're a few inches short of parallel. I would take some weight off the bar and practice going lower.
The deadlift video comes up as private
Fixed. Thanks for the advice, I will definitely do that.0 -
Hey! I need some feedback on my squat form. It doesn't feel right when I'm doing it, but I may just be over thinking it... I started Stronglifts about 2 weeks ago and started over with my squats tonight cause I wasn't going down far enough. Thanks in advance!http://youtu.be/7PfeAXMbaj4
There's nothing glaringly wrong with your form. You're a little slow at lockout, which hints at stronger quads than your glutes (and looking at your legs that seems right). In and of itself that's not like ruining your squat or anything, but it can make heavier weights tougher down the road.
If you care, you might want to try doing some exercises to help with that. I personally like reverse lunges, stiff leg deadlifts, and good mornings. You could also try dropping the weight when you're done with your 5x5 and banging out a few sets where you focus on explosiveness.
Thanks so much for commenting, you confirmed my suspicions about my front side being stronger than my backside. I will add some accessory work to my routine!0 -
Thanks you all for looking at my post the other day. Looking forward to your critique
Squat
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1912squat1.mp4.html
DL. I've had trouble with DLs in the past, hip pain. But I am getting treated for bursitis now and I didn't feel pain while DLing today. it's the first time I've dead lifted in a while. I've been doing RDLs. I think I should have stacked it on plates so it would be higher since my plates were so little and then maybe my grip wouldn't be so wide....?
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1919dlfront.mp4.html
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1916dlside.mp4.html
OHP
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1915ohpfr.mp4.html
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1913ohpside.mp4.html
Bench press
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1921bench.mp4.html0 -
@NovemberJune
squat is a wee bit shallow. you want the crease of your hips to get just under your knees
deadlift: yes, definitely raise the bar up either by using bumper plates or putting it on some sort of riser. form looks generally ok, but you're setting up a little too far from the bar. you want yuor shins touching it when you're in the down position. when you're setting up, the bar should cross roughly the center of your foot. in your case it's crossing more towards the front.
ohp: good
bench: looks good. i prefer to have my feet back more. are you making contact with your chest? (you should be). it also doesn't hurt to pause there for a moment before pressing back up.
.. and ditch the running shoes in favor of something with a non-compressible sole (i.e., chucks), or even barefoot.0 -
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Thanks Taso and Rock! No I am not touching my chest with the bar on BP. I thought I had read not to, but I think I just read not to bounce off of chest. So I will try to pause at chest. And I think you're right about my bar path so I'll work on that too.
Also will work on going deeper into the squat and set up closer to the bar for DL. Thanks again
Oh yea and I know the shoes are dreadful. I'll get some asap 0 -
i could really use some input on my deadlift form. Just when I seem to make one step forward, I take two back.
Here is a warm up set at 135lb:
https://www.youtube.com/watch?v=Awv5jxctP30
and a work set at 165lbs (with a failed last rep):
https://www.youtube.com/watch?v=JLbOfwAScaM
Last week I was able to get 5 good, solid reps at this weight. This week....3
Any tips would be appreciated! 0 -
i could really use some input on my deadlift form. Just when I seem to make one step forward, I take two back.
Here is a warm up set at 135lb:https://www.youtube.com/watch?v=Awv5jxctP30
and a work set at 165lbs (with a failed last rep):https://www.youtube.com/watch?v=JLbOfwAScaM
Last week I was able to get 5 good, solid reps at this weight. This week....3 Any tips would be appreciated!
1) You're starting with your hips too low. Your hips rise before the weight moves off the ground. Watch your video and notice where your hips are just before the weight leaves the ground; that's where you should be starting. (Your hips were fine at 135, this was only a problem at the higher weight)
2. The bar is too far away from your body, and it's causing your back to round. The bar should be rubbing against your shins on the way up.0 -
i could really use some input on my deadlift form. Just when I seem to make one step forward, I take two back.
Here is a warm up set at 135lb:https://www.youtube.com/watch?v=Awv5jxctP30
and a work set at 165lbs (with a failed last rep):https://www.youtube.com/watch?v=JLbOfwAScaM
Last week I was able to get 5 good, solid reps at this weight. This week....3 Any tips would be appreciated!
1) You're starting with your hips too low. Your hips rise before the weight moves off the ground. Watch your video and notice where your hips are just before the weight leaves the ground; that's where you should be starting. (Your hips were fine at 135, this was only a problem at the higher weight)
2. The bar is too far away from your body, and it's causing your back to round. The bar should be rubbing against your shins on the way up.
Thank you so much! Now that you mention it, my shins aren't at all bruised or beat up like they usually are that should have been my first sign. 0 -
Hey Sara and SideSteel (and any others),
I am looking for some feedback on my DL. I am constantly dealing with SI Joint issues and I know that its something to do with my DL or my Squat (which I will post video of next squat day). Sorry that you can see my feet, but there just wasn't anywhere good to place the camera to catch the knees, hips, back, etc. I place them shoulder width or just a smidgen wider, toes pointed maybe 5-10 degrees out. I like to place the bar about an inch from my shins, while standing straight (midfoot).
This is from a 5 sets of 6 session. I am using about 70% of ORM for my work weight. The video is from set 3, I ran out of room on the SD Card to get the whole session.http://www.youtube.com/watch?v=qxfRMG0e-1g&feature=youtu.be
Thanks!
Finally got around to watching this. I can't confirm from the angle, but I'm willing to bet your stance is either too wide or too narrow. You don't want your legs to truly be shoulder width on a deadlift because that's where your arms should be. So you either go more narrow than shoulder width (conventional) or wider (sumo). Since it looks like you're going for conventional, bring your stance in a bit and bring your arms a bit closer together on the bar. See how that feels. I found that once I got my stance right, the bar descent was much easier to control.
(The reason you want your arms there is because that's the point where they are the longest, meaning the bar would have to be lifted the shortest possible distance. It's a mechanical advantage.)0 -
Looking for some advice on my squat. This is 225 lbs. Thank you guys in advance.http://youtu.be/Q-mKVp0fXa8
I also have this one of my DL. Both of these are working sets.http://youtu.be/e4H9jA3f2Do
Go a little lower on the squats, and drive your hips forward a bit at the top to bring your *kitten* into it.
To be quite honest, that deadlift weight looks too easy for you. Now you might be one of those folks where everything looks easy, but consider upping the weight and seeing how your form holds up.0 -
Squat
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1912squat1.mp4.html
DL. I've had trouble with DLs in the past, hip pain. But I am getting treated for bursitis now and I didn't feel pain while DLing today. it's the first time I've dead lifted in a while. I've been doing RDLs. I think I should have stacked it on plates so it would be higher since my plates were so little and then maybe my grip wouldn't be so wide....?
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1919dlfront.mp4.html
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1916dlside.mp4.html
OHP
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1915ohpfr.mp4.html
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1913ohpside.mp4.html
Bench press
http://s1164.photobucket.com/user/NovemberJune/media/album/IMG_1921bench.mp4.html
On top of the stuff Rock and Taso said.
Squat:
That sticking point where you slow way down, do you have that at lighter weights? Looks like your having trouble transitioning the primary movement muscles.
I'd suggest, on top of your normal workout, taking some weight off the bar (drop at least 20 lbs) and banging out a couple sets where you really focus on BLASTING through the weight. Focus on driving through the sticking point and see how that improves your top weight sets.
Deadlift:
First video your stance is too wide, bring it in and bring in your arm width (I explain why a couple posts up)
The second video shows that you're not using as much hip drive as you can (and in the first video you can kind of see it, where it looks like the bar comes up before your hips come forward). Focus on driving your hips forward early, hard, and fast. That's what brings the bar up, not pulling it up.
OHP:
Muscle imbalance, I'd suggest either adding in DB overhead pressing or alternating it in.
Also try a thumbless grip, should allow you to move more weight.
Finally (and this is kind of minor) get all the way under the bar when you unrack it. If you're not going to clean the bar into position, there's no sense burning energy holding the bar out in front of you while you get into position, it can also throw you off balance and cause injury.
Bench:
The bar should be touching your body (where on your chest will depend on your setup) on each rep, don't cheat yourself by not bringing it down all the way (I couldn't tell for sure if you did that, but a couple reps looked like it)
Now here's where my powerlifting side comes in. So bear that in mind with all of this as what you're doing now isn't wrong, it's just (in my opinion) not as efficient.
You need a more solid base. Before the descent your shoulder blades should be squeezed back HARD. imagine trying to make them into a table for you to lay on, draw them back and hold it.
I like to setup with my head off the top of the bench, then grab the bar and push myself down into position. That's how I'm able to get my feet flat on the ground at the same level as my low back. I basically make an M with my body. That allows me to push with me legs on the press and add some leg drive to the lift, it also gives me a mechanical advantage because the arch shortens the range of motion and makes the lift more decline bench press-like.
A little dinking around yeilded:
http://www.youtube.com/watch?annotation_id=annotation_903551&feature=iv&src_vid=_sIXy0gkkrQ&v=vUcjOIZc80c
(start at about 1:00, not my favorite video but I'm tired so it's the best I could find.)
If you're benching right, it should be one of the more uncomfortable lifts you do.0 -
Looking for some advice on my squat. This is 225 lbs. Thank you guys in advance.http://youtu.be/Q-mKVp0fXa8
I also have this one of my DL. Both of these are working sets.http://youtu.be/e4H9jA3f2Do
Go a little lower on the squats, and drive your hips forward a bit at the top to bring your *kitten* into it.
To be quite honest, that deadlift weight looks too easy for you. Now you might be one of those folks where everything looks easy, but consider upping the weight and seeing how your form holds up.
^^yep. A heavier weight would be best to assess. I have a feeling your back may round on the heavier sets - it is hard to tell if you are doing it anyway but try to drag the bar up your legs more, and it looks like you may be starting a tad too far away from the bar also. .0 -
Thanks Taso and Rock! No I am not touching my chest with the bar on BP. I thought I had read not to, but I think I just read not to bounce off of chest. So I will try to pause at chest. And I think you're right about my bar path so I'll work on that too.
Also will work on going deeper into the squat and set up closer to the bar for DL. Thanks again
Oh yea and I know the shoes are dreadful. I'll get some asap
Everything else has been covered - just thought I would link a really good basic video re bench by Jennifer Thompson (she is the world record holder in bench)
http://www.youtube.com/watch?v=34XRmd3a8_0 0
http://www.youtube.com/watch?v=qrCBiPS5MNQThis discussion has been closed.