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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member

    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.

    So I fixed my 'problem' - I was not dragging the bar up my legs on the upper part which messed with my grip - also I was not quite balanced with my grip between where my right and left hand was.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    So I fixed my 'problem' - I was not dragging the bar up my legs on the upper part which messed with my grip - also I was not quite balanced with my grip between where my right and left hand was.

    nice
  • NovemberJune
    NovemberJune Posts: 2,525 Member

    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.

    Thanks!!!!!!! I don't have the sticking point at lower weights. Lots to work on :smile: I really appreciate it you all.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Thanks!!!!!!! I don't have the sticking point at lower weights. Lots to work on :smile: I really appreciate it you all.

    If you don't see the sticking points at lower levels it's a musculature thing and not a form thing (which is good).

    Try adding in some targeted glute, hamstring, and quad work. The one that's the weakest is likely what you need to build up (I suspect it's not the quads).
  • a_vettestingray
    a_vettestingray Posts: 654 Member
    Hey Guys,

    Two new form check videos for you to critique!

    First, BB Rows (not Pendlay b/c I am too lazy to set up for them). Set #5 of 5x6.
    http://www.youtube.com/watch?v=7VImqLO6b04&feature=youtu.be

    Second, Squat to Box. I realize that the box probably doesn't get me quite to depth, but I have a major issue with buttwinking, or low back rounding as I get close to depth. I am working on squatting to box without rounding and then will continue to work on depth. I suspect its a hip flexibility thing. This was set #4 of 5x6. Weights are about 60% of ORM, as I just deloaded to work on form and am moving my way back up.
    http://www.youtube.com/watch?v=6z1KMfX_BMw&feature=youtu.be

    Thanks in advance!
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Hey Guys,

    Two new form check videos for you to critique!

    First, BB Rows (not Pendlay b/c I am too lazy to set up for them). Set #5 of 5x6.
    http://www.youtube.com/watch?v=7VImqLO6b04&feature=youtu.be

    Second, Squat to Box. I realize that the box probably doesn't get me quite to depth, but I have a major issue with buttwinking, or low back rounding as I get close to depth. I am working on squatting to box without rounding and then will continue to work on depth. I suspect its a hip flexibility thing. This was set #4 of 5x6. Weights are about 60% of ORM, as I just deloaded to work on form and am moving my way back up.
    http://www.youtube.com/watch?v=6z1KMfX_BMw&feature=youtu.be

    Thanks in advance!

    You pull your rows too high up on your chest, they should be going lower. Also bring your grip in a bit, your arms should be riding your ribcage, not flaring out.

    I can't really speak to box squats, as I hate them and never do them. if you're having trouble with depth though give bottom position BW squats some consideration (this without the weight, and I'm talking about LOTS of volume http://www.youtube.com/watch?v=uVWv29aRKeg). Take a long pause at the bottom. For me at least I get sore as hell afterwards, but it helped me hold form on normal squat work.
  • jstout365
    jstout365 Posts: 1,686 Member
    Bench press and Pendlay(2 vid) for critique:

    Bench - 5 reps @ 115 - second working set. My current 1RM is 120 so I am very close to my max effort. I did notice a break down in form on rep 4 & 5.

    http://youtu.be/xZJWfkg4U6c

    Pendlay Row - 5 reps @ 110 - first working set. Noticed issues with lifting body up as reps go on. I was pulling from the racking bars for the first time. I've been pulling from a few stacked plates, but pulling from the racking bars felt like a better height.

    http://youtu.be/k6K5ZpL6M88

    Pendlay Row - 5 reps @ 95 - second working set deloaded from 110. Still seeing the issue of the body going up.

    http://youtu.be/DmDlf4fow3U

    Any pointers are appreciated. I've already take away so many great tips from this thread!
  • Gmoney2124
    Gmoney2124 Posts: 17
    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.

    thank you rtalencar and sara. I will definitely polish up my squat and try to get down more. As for the DL, i will add more weight and post another vid to see if I can keep my form or at what weight it starts to break. Appreciate it.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    Thanks!!!!!!! I don't have the sticking point at lower weights. Lots to work on :smile: I really appreciate it you all.

    If you don't see the sticking points at lower levels it's a musculature thing and not a form thing (which is good).

    Try adding in some targeted glute, hamstring, and quad work. The one that's the weakest is likely what you need to build up (I suspect it's not the quads).

    Thanks again. I bet glutes. I do do glute bridges but just with weight plates, not the barbell. I'm guessing barbell glute bridges would be good?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Thanks!!!!!!! I don't have the sticking point at lower weights. Lots to work on :smile: I really appreciate it you all.

    If you don't see the sticking points at lower levels it's a musculature thing and not a form thing (which is good).

    Try adding in some targeted glute, hamstring, and quad work. The one that's the weakest is likely what you need to build up (I suspect it's not the quads).

    Thanks again. I bet glutes. I do do glute bridges but just with weight plates, not the barbell. I'm guessing barbell glute bridges would be good?

    I am very quad dominant so I do good mornings for hamstring and glute work also.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Thanks again. I bet glutes. I do do glute bridges but just with weight plates, not the barbell. I'm guessing barbell glute bridges would be good?

    Good Mornings, SLDLs, glute bridges, glute ham raises.

    Check http://www.exrx.net/Lists/Directory.html too
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    Thanks!!!!!!! I don't have the sticking point at lower weights. Lots to work on :smile: I really appreciate it you all.

    If you don't see the sticking points at lower levels it's a musculature thing and not a form thing (which is good).

    Try adding in some targeted glute, hamstring, and quad work. The one that's the weakest is likely what you need to build up (I suspect it's not the quads).

    Thanks again. I bet glutes. I do do glute bridges but just with weight plates, not the barbell. I'm guessing barbell glute bridges would be good?

    I am very quad dominant so I do good mornings for hamstring and glute work also.

    Thanks again. I bet glutes. I do do glute bridges but just with weight plates, not the barbell. I'm guessing barbell glute bridges would be good?

    Good Mornings, SLDLs, glute bridges, glute ham raises.

    Check http://www.exrx.net/Lists/Directory.html too


    Thanks guys :)
  • jstout365
    jstout365 Posts: 1,686 Member
    Bench press and Pendlay(2 vid) for critique:

    Bench - 5 reps @ 115 - second working set. My current 1RM is 120 so I am very close to my max effort. I did notice a break down in form on rep 4 & 5.

    http://youtu.be/xZJWfkg4U6c

    Pendlay Row - 5 reps @ 110 - first working set. Noticed issues with lifting body up as reps go on. I was pulling from the racking bars for the first time. I've been pulling from a few stacked plates, but pulling from the racking bars felt like a better height.

    http://youtu.be/k6K5ZpL6M88

    Pendlay Row - 5 reps @ 95 - second working set deloaded from 110. Still seeing the issue of the body going up.

    http://youtu.be/DmDlf4fow3U

    Any pointers are appreciated. I've already take away so many great tips from this thread!

    I don't know if I got lost in the other posts or not. Any reviews would be great.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Bench press and Pendlay(2 vid) for critique:

    Bench - 5 reps @ 115 - second working set. My current 1RM is 120 so I am very close to my max effort. I did notice a break down in form on rep 4 & 5.

    http://youtu.be/xZJWfkg4U6c

    Pendlay Row - 5 reps @ 110 - first working set. Noticed issues with lifting body up as reps go on. I was pulling from the racking bars for the first time. I've been pulling from a few stacked plates, but pulling from the racking bars felt like a better height.

    http://youtu.be/k6K5ZpL6M88

    Pendlay Row - 5 reps @ 95 - second working set deloaded from 110. Still seeing the issue of the body going up.

    http://youtu.be/DmDlf4fow3U

    Any pointers are appreciated. I've already take away so many great tips from this thread!

    I don't know if I got lost in the other posts or not. Any reviews would be great.

    Will have a look at the rest later, but for your bench you are not arching your back or incorporating any leg drive.

    Check out the "So you think you can bench" series as well as Rippetoe on benching.

    http://www.youtube.com/watch?v=EHx1gYTA-Rw
    http://www.youtube.com/watch?v=EHx1gYTA-Rw
    http://www.youtube.com/watch?v=FHG8PFBBCnc
    http://www.youtube.com/watch?v=sgb-TDul0kc
    http://www.youtube.com/watch?v=otHqDLBi1VE
    http://www.youtube.com/watch?v=Qj4qt3mCcDQ
    http://www.youtube.com/watch?v=0LaYf4KrC1E


    http://www.youtube.com/watch?v=iMq1rTaErMc
    http://www.youtube.com/watch?v=Kauc-9Dl4fc
    http://www.youtube.com/watch?v=SQutODgl2J4



    I also like this for 'the basics':

    http://www.youtube.com/watch?v=34XRmd3a8_0



    That being said - those are really good numbers for your size. You should be able to up your lifts a lot with the above.
  • jstout365
    jstout365 Posts: 1,686 Member
    Thanks! I'll check them out tonight!
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Thanks! I'll check them out tonight!

    For bench try dropping some reps and pausing your reps, you need more explosiveness off the chest.

    For rows try light high rep cable rows (the kind with separate cables for each arm) or db reverse flyes. Make sure you focus on a hard squeeze at full contraction. It looks like a strength issue.
  • jstout365
    jstout365 Posts: 1,686 Member
    Thanks! I'll check them out tonight!

    For bench try dropping some reps and pausing your reps, you need more explosiveness off the chest.

    For rows try light high rep cable rows (the kind with separate cables for each arm) or db reverse flyes. Make sure you focus on a hard squeeze at full contraction. It looks like a strength issue.

    I'll work on that for bench. I know I have trouble getting it back up if I don't have the "bounce" off the chest so that will help a lot.

    Will do for the rows! I'm coming up to the end of my first 12 weeks of Strong Lifts so I am considering doing a deload to work on form and then add in additional work.
  • vorgas
    vorgas Posts: 741 Member
    Hi,

    I've tried working with trainers at my gym, but none of them seem particularly knowledgeable about the squat. I've viewed the videos by Elite FS and Rippetoe. But either the camera angle prevents me from seeing what they are, or I lack the vocabulary to understand.

    If I could get some input on my squat form/technique I would be very grateful. Specifically, I think my tailbone is rounding under. I get the sense from rippetoe that I should be driving my hips up, but from others that I should be driving them forward. Not sure what I'm doing. I also don't know if my knees are coming in. They seem fine to me, but I'm having slight pains on my inner legs which I've heard is a sign they are coming in.

    Since it seems the last set is most important, I'll link that first. Then back to the first set (all from different angles).
    http://www.youtube.com/watch?v=4bg3ZDJtk20
    http://www.youtube.com/watch?v=O2EZ5qcBO3I
    http://www.youtube.com/watch?v=V7kcdAG7C_E
    http://www.youtube.com/watch?v=q5dls3C5ny8

    Thanks
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Hi,

    I've tried working with trainers at my gym, but none of them seem particularly knowledgeable about the squat. I've viewed the videos by Elite FS and Rippetoe. But either the camera angle prevents me from seeing what they are, or I lack the vocabulary to understand.

    If I could get some input on my squat form/technique I would be very grateful. Specifically, I think my tailbone is rounding under. I get the sense from rippetoe that I should be driving my hips up, but from others that I should be driving them forward. Not sure what I'm doing. I also don't know if my knees are coming in. They seem fine to me, but I'm having slight pains on my inner legs which I've heard is a sign they are coming in.

    Since it seems the last set is most important, I'll link that first. Then back to the first set (all from different angles).
    http://www.youtube.com/watch?v=4bg3ZDJtk20
    http://www.youtube.com/watch?v=O2EZ5qcBO3I
    http://www.youtube.com/watch?v=V7kcdAG7C_E
    http://www.youtube.com/watch?v=q5dls3C5ny8

    Thanks

    First and foremost, in your setup for critique(2), the bar dips on the right. That's a quick way to a torn oblique which (I know from personal experience) hurts like a B*TCH. Work on fixing that.

    Second, your descent looks tentative. You need to go down with more conviction so you can utilize more of the stretch reflex coming out of the hole.

    In terms of hips up or hips forward, I use hips forward because I'm tremendously quad dominant and need the cue to kick my glutes and hams into action. Really just get the bar up.

    Other than that your form didn't look to bad. Are you making decent progress or are you stalling?
  • vorgas
    vorgas Posts: 741 Member
    First and foremost, in your setup for critique(2), the bar dips on the right. That's a quick way to a torn oblique which (I know from personal experience) hurts like a B*TCH. Work on fixing that.
    Roger. I actually injured my abs recently and they are pretty weak still. Has a lot to do with the tilt.
    Second, your descent looks tentative. You need to go down with more conviction so you can utilize more of the stretch reflex coming out of the hole.
    Actually I'm trying to stay controlled. I was told early on that if a trainer told me to stop at any point in the descent, I should be able to stop immediately. It does make the lifts tougher :)
    In terms of hips up or hips forward, I use hips forward because I'm tremendously quad dominant and need the cue to kick my glutes and hams into action. Really just get the bar up.
    After watching squat videos all day, I think I'm going to agree with you. For every video I see advocating Rippetoe's method, I see another video decrying it. Strong people on both sides of the fence.
    Other than that your form didn't look to bad. Are you making decent progress or are you stalling?
    This is the second time for me to approach 300 and I'm stalling out again. That being said, I've been doing 5 sets of 5 reps, which I've since learned is pretty crazy. I'm going to drop down to 3x5 or even 1x5 and see if that helps. But I am very worried about my tailbone rounding at the bottom and my knee situation. Don't wanna pack on more weight if these things are jacked.

    Thank you very much for the review.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    okay, haven't hit the gym in a while, five weeks to be exact. was concentrating on triathlon training, but i just missed it so much.

    hit the gym today for a combined 5/3/1 day of dead lifts and over head press, week 1, at 90%. This is my last set of overhead press, 5 x 140lbs, after a full work up of dead lifts.

    http://s26.photobucket.com/user/engineman312/media/VID_20130522_071551_460_zps4b24d83c.mp4.html
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    okay, haven't hit the gym in a while, five weeks to be exact. was concentrating on triathlon training, but i just missed it so much.

    hit the gym today for a combined 5/3/1 day of dead lifts and over head press, week 1, at 90%. This is my last set of overhead press, 5 x 140lbs, after a full work up of dead lifts.

    http://s26.photobucket.com/user/engineman312/media/VID_20130522_071551_460_zps4b24d83c.mp4.html

    Why were you push pressing in the curl rack?

    Props for cradling with the leg bounce when you bring the weight down, not enough people do that and they should.

    Also the main suggestion I have is that you aren't really getting under the bar after it clears your head. You should be moving under the bar as soon as possible to increase your leverage advantage, and that applies to both push pressing and strict pressing.

    Other than that it looked fine.
  • whierd
    whierd Posts: 14,025 Member
    Form critique appreciated for my deadlift and squat please.


    Deadlift

    315lbs
    http://static.photobucket.com/player.swf?file=http://vid447.photobucket.com/albums/qq199/HyperFang/20130602_120354_zpsc6482607.mp4

    405lbs
    http://static.photobucket.com/player.swf?file=http://vid447.photobucket.com/albums/qq199/HyperFang/20130602_120654_zpsb067aa9b.mp4

    Squat

    225lbs
    http://static.photobucket.com/player.swf?file=http://vid447.photobucket.com/albums/qq199/HyperFang/20130602_113137_zps3bbd681f.mp4

    315lbs (Didnt get a full set in because I noticed the guy in the mirror and broke focus)
    http://static.photobucket.com/player.swf?file=http://vid447.photobucket.com/albums/qq199/HyperFang/20130602_113446_zpsffdc016b.mp4

    Thanks!
  • n3ver3nder
    n3ver3nder Posts: 155 Member
    Form critique appreciated for my deadlift and squat please.

    You aren't locking out your deadlift, and your squats are a touch high. You seem to have some anterior pelvic tilt going on, in your general posture. I've addressed that in myself by working on hamstring mobility, and strengthening my abs.
  • whierd
    whierd Posts: 14,025 Member
    Form critique appreciated for my deadlift and squat please.

    You aren't locking out your deadlift, and your squats are a touch high. You seem to have some anterior pelvic tilt going on, in your general posture. I've addressed that in myself by working on hamstring mobility, and strengthening my abs.

    Locking out as in pushing my hips forward more?
  • n3ver3nder
    n3ver3nder Posts: 155 Member
    hit the gym today for a combined 5/3/1 day of dead lifts and over head press, week 1, at 90%. This is my last set of overhead press, 5 x 140lbs, after a full work up of dead lifts.

    Generally speaking, overhead press refers to a strict press, with no leg drive, rather than the push press. If you were intending to do push press (which you probably are) fair enough.
    If not, ditch the leg drive, get the bar over your wrist, not back in the hand, and bring your grip in a little.
  • n3ver3nder
    n3ver3nder Posts: 155 Member

    Locking out as in pushing my hips forward more?

    Exactly. Engage the glutes.
  • whierd
    whierd Posts: 14,025 Member

    Locking out as in pushing my hips forward more?

    Exactly. Engage the glutes.

    And by anterior pelvic tilt do you mean my general posture, or during one of the lifts?

    I do normally go lower on my squats, past parallel, but was trying to "feel out" parallel this time. Thank you.
  • n3ver3nder
    n3ver3nder Posts: 155 Member
    General posture, it's noticeable when you're walking up to the bar. I've had a lot less back pain since I've sorted mine out. Well I say pain, I used to get 'back pump' after squats, that took quite some time to go away and would affect my OHP sets. So if you're not getting back pain now, there's potential.
    However the important thing is that when engaging in loaded movement, we look at the body as a whole system. Anterior Pelvic Tilt represents a weak link in the whole system, and means other parts of the system may have to take the load.

    If you're interested, Kelley Starretts 'Becoming a Supple Leopard' is a great read around issues like this.
  • whierd
    whierd Posts: 14,025 Member
    Yeah, my posture has been an issue forever and my hamstrings are underdeveloped. I do get some lower back pain after squatting and deadlifting, like a tightness, but it has lessened considerably in the past three months of training. And I don't do any ab specific exercises, so I will start adding in some exercises.
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