Form critique thread, post your videos here.
Replies
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I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/50 -
I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/5
Stance should be squat stance. It should actually all be like a squat until you do the movement itself.
You're right about the rounding. As long as it doesn't hurt though I don't know if I'd worry. Good Mornings should be light.0 -
I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/5
Stance should be squat stance. It should actually all be like a squat until you do the movement itself.
You're right about the rounding. As long as it doesn't hurt though I don't know if I'd worry. Good Mornings should be light.
Thanks. I will widen my stance to my usual back squat one and see if that helps the rounding.0 -
I have bee meaning to post a vid of my good mornings for a while but keep forgetting.
My lower feels neutral when I do them but end up looking like I round my upper/middle back a bit when watching the vid. It is not the weight as it is light and not a struggle at all.
It could just be tight hamstrings so I am not pushing my butt back enough...or it could be that I do not need to go quite that low.
I do them with straight but 'loose' knees. Stance is about shoulder width, possible a little narrower.
Input would be appreciated
http://tinypic.com/r/ht75hv/5
You look like you're doing fine, you're just running out of hamstring mobility. At the bottom of the movement you can see where you hit the limit of your hamstrings and then you just start bending at the waist to continue your downward movement. Once you feel that stretch in your hamstrings, stop and go back up. That's all. Most people can't hit parallel with their torso, usually it's something like 15 degrees up. Which looks to be about where you're hitting before you start bending at the waist to go fully parallel to the ground. Just cut out the very end of that movement and you'll be fine, IMO. A little bend in the knees to get that butt way back is perfectly fine btw.
http://www.youtube.com/watch?v=Cw7yxUldBWY (good slow-mo, you can see what I mean about not hitting totally parallel and a little bend in the knee). 0 -
Ok I've been sucking at benches and I'm pretty sure my form could use all kinds of help. (I'm not going super wide on my grip, about 2-3 inches wider on each side than when I deadlift.) This is fairly heavy for me as 6 reps was all I could do.
http://www.youtube.com/watch?v=ac2Gfo_OUJM
Start here:
http://www.youtube.com/watch?v=EHx1gYTA-Rw and watch the whole series. I think it will help a lot. 0 -
Here are mine, and my own comments if you don't mind.
Squat:
http://www.youtube.com/watch?v=sFUgiOFXPzs
^ I try and hit parallel. Going much lower is problematic due to a knee surgery. But anything around that depth is golden.
Bench:
Side:
http://www.youtube.com/watch?v=rpH5FKQJfS0
Front:
http://www.youtube.com/watch?v=eC_jhAkgjJw
Back is arched, though you can't tell from the shirt. Shoulderblades are retracted. Grip feels fairly neutral to me. Narrower feels harder, much wider hurts the delts. Though I do vary total width by an inch or so when the mood strikes me. I stalled hard at 120 for ages until I got the shoulder blade thing sorted. Now I'm stalling hard at 140.
Deadlift: - Sorry space in my deadlifting area is TIGHT and my camera phone is suck.
Side:
http://www.youtube.com/watch?v=oxdPrsib9FA
Front:
http://www.youtube.com/watch?v=J-XREtB2zFI
It looks like my shoulders end up past the bar, which they might in the front video. Slight lumbar flexion, which is a huge improvement from my halloween-cat pulls I'd been doing until recently. Normally over 200 I wear a belt, but I didn't since this is a single for a video.
Looking forward to expert opinions.0 -
Comments in line.Here are mine, and my own comments if you don't mind.
Squat:http://www.youtube.com/watch?v=sFUgiOFXPzs
^ I try and hit parallel. Going much lower is problematic due to a knee surgery. But anything around that depth is golden.Can you hit parallel with no weight? If so, drop the weight until you hit parallel and then work back up. Even with knee surgery, you only look like you're an inch or so shy of it
Bench:
Side:http://www.youtube.com/watch?v=rpH5FKQJfS0
Front:http://www.youtube.com/watch?v=eC_jhAkgjJw
Back is arched, though you can't tell from the shirt. Shoulderblades are retracted. Grip feels fairly neutral to me. Narrower feels harder, much wider hurts the delts. Though I do vary total width by an inch or so when the mood strikes me. I stalled hard at 120 for ages until I got the shoulder blade thing sorted. Now I'm stalling hard at 140.You should be able to see arch regardless of shirt, work on making a harder arch. You need to clean up bar path, as you press up it moves higher on your body. Push straight up, so the top position is lower on your chest. It's also shaky, you need to press up cleaner.
Deadlift: - Sorry space in my deadlifting area is TIGHT and my camera phone is suck.
Side:http://www.youtube.com/watch?v=oxdPrsib9FA
Front:http://www.youtube.com/watch?v=J-XREtB2zFI
It looks like my shoulders end up past the bar, which they might in the front video. Slight lumbar flexion, which is a huge improvement from my halloween-cat pulls I'd been doing until recently. Normally over 200 I wear a belt, but I didn't since this is a single for a video.you need more hip drive, you also don't need a belt to deadlift, and regardless of weight lacking a belt cannot explain away form issues
Looking forward to expert opinions.0 -
Deadlifting again today, tried to correct the setup. 110 kg (242.5 lbs) this time.
http://www.youtube.com/watch?v=GDqlOB2Cz1M
Things that can't be seen, because of the angle the dude filmed me from:
- the bar was about 2 cm from my leg before I grabbed the bar, legs touched the bar as I bent over
- i dragged the bar along my legs from shin all the way up
- i narrowed my stance like you all suggested last time. Funny thing, the DL was EASIER this time, even though I added weight
My own concerns:
- again, this is my final set, so I'm a bit wobbly hehe
- a dude asked me how many sets I had left DURING my 4th set, so I was pissed. I think I got my concentration back, mostly
- am I a hunchback or what? Felt like I was arching the HELL out of my back, but seeing the vid I'm not feeling it0 -
Deadlifting again today, tried to correct the setup. 110 kg (242.5 lbs) this time.http://www.youtube.com/watch?v=GDqlOB2Cz1M
Things that can't be seen, because of the angle the dude filmed me from:
- the bar was about 2 cm from my leg before I grabbed the bar, legs touched the bar as I bent over
- i dragged the bar along my legs from shin all the way up
- i narrowed my stance like you all suggested last time. Funny thing, the DL was EASIER this time, even though I added weight
My own concerns:
- again, this is my final set, so I'm a bit wobbly hehe
- a dude asked me how many sets I had left DURING my 4th set, so I was pissed. I think I got my concentration back, mostly
- am I a hunchback or what? Felt like I was arching the HELL out of my back, but seeing the vid I'm not feeling it
Bar placement sounds good and similar to how I run. It is a little away from my shins, and as I lower myself into my starting position my shins will touch the bar.
Two biggest problems I see in your vid:
As mentioned, arching your back. I can tell you're trying but you're not quite there yet. Try to keep your chest up. Like a puffed-out, I'm-proud-of-my-pecs chest. Pull your shoulder blades back as you do this. This should help keep your shoulders back, chest up, and back flat. Your chest should be sticking out enough that someone standing in front of you should be able to read the writing/logo on your shirt. Achieving a flat back is something that takes practice, it does feel like you're arching the hell out of your back at first but it's just because you're used to being hunched over so much. Could be a flexibility problem too, especially if you have tight hamstrings. Do some hamstring rolling/stretching prior to DLs/squats. That helped me a lot too.
Second thing is, the top of the movement. You're ending the DL hunched over. You want to stand tall at the end of the movement, which means you have to push your hips through the bar (hump the bar) to straighten up all the way. Your shoulders, hips and ankles should basically form one vertical line. As it is, your butt is still sticking out at the top of the movement because you didn't push your hips through. Squeeze your glutes and push the bar with your hips at the end of the movement.
Hope this helps.0 -
^Excellent summary.
I think you might want to drop the weight by about 20% and focus on form, the rounding especially. I approach the bar much like you do, grab it, and then puff my chest out like DopeItUp describes, with shoulders back. This should give you the proper posture to finish the lift.
Then lock out your hips at the end and I think you are there.
And I don't think anyone is surprised that you found it easier this time. The changes you made improved your leverage so you are using your strength more efficiently to lift more weight.
As you perfect your form you might fall back a bit as you fix some weak areas but in the long run you'll find that it helps tremendously to use good form.0 -
Try to keep your chest up. Like a puffed-out, I'm-proud-of-my-pecs chest. Pull your shoulder blades back as you do this. This should help keep your shoulders back, chest up, and back flat. Your chest should be sticking out enough that someone standing in front of you should be able to read the writing/logo on your shirt. Achieving a flat back is something that takes practice, it does feel like you're arching the hell out of your back at first but it's just because you're used to being hunched over so much. Could be a flexibility problem too, especially if you have tight hamstrings. Do some hamstring rolling/stretching prior to DLs/squats. That helped me a lot too.
Second thing is, the top of the movement. You're ending the DL hunched over. You want to stand tall at the end of the movement, which means you have to push your hips through the bar (hump the bar) to straighten up all the way. Your shoulders, hips and ankles should basically form one vertical line. As it is, your butt is still sticking out at the top of the movement because you didn't push your hips through. Squeeze your glutes and push the bar with your hips at the end of the movement.
Hope this helps.
Helps a LOT. It's a small difference, but I think that concentrating on my CHEST instead of my back will make all the difference. Sometimes the changes happen in the head, y'know?
Same thing for the end of the DL - I never even noticed that, but makes a LOT of sense.As you perfect your form you might fall back a bit as you fix some weak areas but in the long run you'll find that it helps tremendously to use good form.
Yup, focusing on the weight in the beginning was fine, but I'm finding that concentrating on form is giving me a lot better results!0 -
Deadlifting again today, tried to correct the setup. 110 kg (242.5 lbs) this time.http://www.youtube.com/watch?v=GDqlOB2Cz1M
Things that can't be seen, because of the angle the dude filmed me from:
- the bar was about 2 cm from my leg before I grabbed the bar, legs touched the bar as I bent over
- i dragged the bar along my legs from shin all the way up
- i narrowed my stance like you all suggested last time. Funny thing, the DL was EASIER this time, even though I added weight
My own concerns:
- again, this is my final set, so I'm a bit wobbly hehe
- a dude asked me how many sets I had left DURING my 4th set, so I was pissed. I think I got my concentration back, mostly
- am I a hunchback or what? Felt like I was arching the HELL out of my back, but seeing the vid I'm not feeling it
You need to drive your hips forward more and not be so tentative letting the bar down. Look at your bar path as well. Try to get it as vertical as possible.0 -
Squat form check:
http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?0 -
Ok, here's mine. For reference, this is my second week of the All Pro beginner lifting routine that Sauruk2sf suggested I try (I have done nothing but bodyweight training for years, and only that for the past 6 months or so). Also, I am doing this at home and currently only own dumbbells so that's what I'm working with. I was just going to record a couple of the lifts but I figured if I'm doing something stupid with the "easy" ones like curls or presses I should know now, so everything's here except for the calf raises and triceps dips.
Any feedback would be much appreciated!
http://www.youtube.com/watch?v=TlgzTGsHK6o
ETA: I'm not as grumpy as I look in the videos, I'm actually really enjoying myself :P
Great video...this helps me so much with the "foreign language" of lifting all in one spot for me!! Thanks
ETA...thanks for starting this thread Sara and SS...HUGE helpful!!!0 -
Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.0 -
Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.
Try to take a video from the back and repost please.0 -
Here's my front squat:
http://www.youtube.com/watch?v=95L2oLPb-ZQ
It's a little ugly, I seem to be leaning forward and have a weird bounce.
This is as far as I got "cleaning it up" from taking a series of videos todays.
any training tips/cues would be greatly appreciated.
PS - I'm using wrist straps to hold the bar. I don't have any extension in my right wrist due to an accident, which prevents me from using other grips.0 -
Here's my front squat:http://www.youtube.com/watch?v=95L2oLPb-ZQ
It's a little ugly, I seem to be leaning forward and have a weird bounce.
This is as far as I got "cleaning it up" from taking a series of videos todays.
any training tips/cues would be greatly appreciated.
PS - I'm using wrist straps to hold the bar. I don't have any extension in my right wrist due to an accident, which prevents me from using other grips.
Go a lot lighter, get more under the bar throughout the lift, and try to sit back more.
Straps are fine but try zerchers as an alternative as well.
Also take a front or back angle video, it helps.0 -
This is one of the videos that come up after yours finishes. Guy does a nice 225lb powerclean and a good front squat
http://www.youtube.com/watch?v=7CwjBcWwHzU 0 -
Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.
Try to take a video from the back and repost please.
http://youtu.be/IhY7VHIkl50
This was my last set, where I am the most tired and my form is more likely to break, and I this is a new higher weight for me. The thing I see myself, and why I deloaded the first time, was I noticed my legs come up before my back.0 -
Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.
Try to take a video from the back and repost please.http://youtu.be/IhY7VHIkl50
This was my last set, where I am the most tired and my form is more likely to break, and I this is a new higher weight for me. The thing I see myself, and why I deloaded the first time, was I noticed my legs come up before my back.
You're not spreading the floor as much as you should be, particularly on your left side.
I'd suggest doing some single leg work like lunges, bulgarians, 1 legged leg press, or pistol squats.0 -
As accessories lifts, to help even out both sides?Squat form check:http://youtu.be/Awt7IZ2YPDE
It looks like me knees go slightly forward of my toes. Is this still okay or should I keep them back further? It's not clear from the angle, but I have my feet slightly wider than should width apart. Anything else I should change?
Bar position and overall body shape is going to determine where your knees end up really. Your form looks pretty good to me, I didn't see anything glaring.
Try to take a video from the back and repost please.http://youtu.be/IhY7VHIkl50
This was my last set, where I am the most tired and my form is more likely to break, and I this is a new higher weight for me. The thing I see myself, and why I deloaded the first time, was I noticed my legs come up before my back.
You're not spreading the floor as much as you should be, particularly on your left side.
I'd suggest doing some single leg work like lunges, bulgarians, 1 legged leg press, or pistol squats.0 -
As accessories lifts, to help even out both sides?
Yes, single limb movements, for both arms and legs, are a very solid addition to any lifting program.0 -
I'm new to SLDL and wanted to see if I'm in the right ballpark. (I've gone all the way down and the last part of it is just me bending my back to get there, which didn't seem like a wise idea, so in this video I'm just going down to where my back doesn't need to bend.)
http://www.youtube.com/watch?v=hJw2_Lm9eVw&feature=youtu.be 0 -
I'm new to SLDL and wanted to see if I'm in the right ballpark. (I've gone all the way down and the last part of it is just me bending my back to get there, which didn't seem like a wise idea, so in this video I'm just going down to where my back doesn't need to bend.)http://www.youtube.com/watch?v=hJw2_Lm9eVw&feature=youtu.be
I go all the way back down each time. Try it with your knees a bit more bent than they are. Stiffies don't need to be locked out, you're just taking out the quad component of the deadlift.0 -
Ok will try that. Thanks.I'm new to SLDL and wanted to see if I'm in the right ballpark. (I've gone all the way down and the last part of it is just me bending my back to get there, which didn't seem like a wise idea, so in this video I'm just going down to where my back doesn't need to bend.)http://www.youtube.com/watch?v=hJw2_Lm9eVw&feature=youtu.be
I go all the way back down each time. Try it with your knees a bit more bent than they are. Stiffies don't need to be locked out, you're just taking out the quad component of the deadlift. 0 -
I could really use some feedback on my form for all of the Stronglifts 5x5 lifts I'm doing. I started the program a few weeks ago (had been working with dumbells and bodyweight prior to it), and I got a bit ahead of myself; I was excited by increasing the weight and neglected to check my form until recently. I could see I had issues, so I did a lot of reading up/watching videos on form and have deloaded and tried to make improvements. I feel like to an extent I kind of overanalyzed it though, to the point where now I'm not too sure about anything. :P
Any suggestions/comments would be greatly appreciated!
Videos are here:
http://www.youtube.com/user/mrsflynn10?feature=watch
I clipped a few sets for each lift.0 -
I could really use some feedback on my form for all of the Stronglifts 5x5 lifts I'm doing. I started the program a few weeks ago (had been working with dumbells and bodyweight prior to it), and I got a bit ahead of myself; I was excited by increasing the weight and neglected to check my form until recently. I could see I had issues, so I did a lot of reading up/watching videos on form and have deloaded and tried to make improvements. I feel like to an extent I kind of overanalyzed it though, to the point where now I'm not too sure about anything. :P
Any suggestions/comments would be greatly appreciated!
Videos are here:
http://www.youtube.com/user/mrsflynn10?feature=watch
I clipped a few sets for each lift.
Squat set 3 looks the best, oddly enough. I see what you are saying about turning the squats into a good morning. Your hips come up first and it seems like your upper body is then falling forward a bit. Is the weight coming off your heels? Are you up on your toes a bit? Seems like you might need to sit back into the squat a little bit more, weight on your heels and/or have your torso remain a little more vertical the entire time. Your knees are falling inwards towards each other a bit on sets 1 and 2 (improved on 3 though) as well. Honestly, it just looks like it's really fricken heavy and that's why your form is breaking down. Or maybe vice-versa. Maybe ensure that your breathing is good and that your core isn't collapsing? Deep breath into your belly before each rep, hold it throughout the rep and release it only on the way up or at the top. Might help you from collapsing forward a bit. Combination of these factors might help you squat better, but clearly you are pushing the limits of your ability. Looks like you are working really hard, which is good!
Rows, yes, as you mentioned you've got to get the bar up higher if you're gonna do pendlay rows like that. Even some hard rubber mats, or wooden platforms or something. It's similar to doing deadlifts without a proper starting height, you're leaning over too much and it's ruining your form. You want your back as close to flat and parallel with the ground as you can. Furthermore, you gotta touch the bar to your ribs. Deload if you have to, IMO.
Your OHP is pretty good. The angle is bad so it's hard to tell on these things, but a couple things to note. Hands should be around shoulder-width or just outside of them. Forearms should be basically vertical under the bar, which means your elbows will be directly under the bar at the starting position. Make sure you're resetting to the original starting position, the bar should start right around your collarbones. And the bar should move in basically a straight line up and down. Push the bar straight up, it will come really close to your face, you'll get used to this. Same thing on the way down. Due to the angle it's hard to tell, but looks like you're pushing the bar away from you on the way up at least, which makes it harder. You'll smack yourself in the chin a few times but you'll get the distance down eventually. When I do OHP I can literally feel the bar nick my goatee sometimes. It's not gonna kill you if you hit your chin, you look plenty tough
Deadlifts. Pretty good. I think you have the same problem as rows as far as starting height. It looks like you have to lean way over to get the bar off the ground, leading to a rounded back. I think if you start the bar at the correct height you will be better. Remember to keep shoulders back and chest up. Stick out your chest like you're trying to show it off. That will help you keep your shoulders back and your back flat. Try to imagine that you're trying to show someone the logo on your shirt as you start. But I think with the bar so low it's hard to do that. Again, plates or wooden platforms or whatever to start with until you can get the big full-height 45s on there will help. At least, it looks like those aren't 45s. Looks like your grip is bothering you too. Try some chalk, it will keep your hands dry and your grip from slipping.
Your bench. Decent. Similar to the deadlift, puff out your chest like you're showing it off, it will help keep your shoulders back. Try to land the bar lower down on your chest, it's hard to tell but it looks like it's landing pretty high. It should land pretty low on your chest, bottom of your sternum basically. Check your grip width as well, it looks pretty narrow. I put my pinkies on the first ring on the olympic bar. You're smaller than me obviously so maybe go a little narrower than that. This is more trial-and-error than anything, I think. Some people prefer a super wide grip and some don't. But yours looks pretty narrow at a glance.
I'm not the form police but hopefully I've provided some things to think about and improve upon.0 -
Thanks so much for taking the time to review my videos, DopeItUp!
For the squats, I'm really trying to ensure that I'm on my heels throughout by curling up my toes (a pointer from the Starting Strength wiki). I'm not sure what else I can do to enforce it but will try to remember to double-check it next time. As for the core and breathing, I'm working on that. When I first started SL, I didn't spare a thought for breathing nor really for tightening much, and so I've had to struggle a bit with the newness of it (I thought I could go from bodyweight and dumbbell squats, which I did pretty easily, to barbell squats with the same sort of "just do them" mentality). I'm definitely feeling the weight, although it's at 85 right now, and I was up to 95 before. That wasn't with proper form though.
With respect to rows and deadlifts, I will definitely prop up the bar next time. I am trying to keep shoulders back and chest up in the deadlift, but it sometimes seems like once I've picked up the weight, I forget a bit (like the weight itself takes my concentration) - will keep working on it.
For the OHP, I'm trying to go straight up, but yes, I probably am running a little gun shy of smacking myself in the face (did it once before) - will have to just get past that fear.
Believe it or not, on my bench, I am puffing out my chest. The problem I seem to have is that beyond the first rep, I feel like I'm getting pushed flat by the weight regardless of how much I'm trying to keep the shoulders pinched together and chest up. Just muscle weakness, I assume. Should I just stay at the same weight until I can really do this on every set? As far as where the bar lands, my understanding was that it should be right at the nips... Yeah, I realized once I got started that I'd forgotten where exactly my grip ought to be. :P
You've definitely given me a lot of feedback and food for thought - I greatly appreciate it!0 -
Going to respond lift by lift. Dope knows what's up and I have yet to see him give advice that was faulty. So, most likely, all of my comments are going to be 'what he said' and then maybe add a couple other suggestions.
Squats.
The 'good morning' part has to do with intensity, bar placement on your back, and foot position. What kind of shoes are you wearing when you squat? Getting squat shoes or something stable with a bit of a heel may help keeping your feet rooted so you can firm up your core.
Also, it does in part look like a muscle imbalance (I have the same thing). You may want to do some good mornings or SLDLs (or both) to build up that part of your body.
You're pause squatting. Pause squatting is fantastic. Taking the stretch reflex out of the lift coming out of the hole will make you stronger, but it also limits how much you can lift. You just need to break parallel, not hang out in the hole.0
This discussion has been closed.