Form critique thread, post your videos here.

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  • SideSteel
    SideSteel Posts: 11,068 Member
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    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.
  • Gmoney2124
    Gmoney2124 Posts: 17
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    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
  • a_vettestingray
    a_vettestingray Posts: 654 Member
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    Thanks SideSteel, I didn't realize that I was descending wrong...def. something to take mental note of on the next DL session!
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
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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.
  • Gmoney2124
    Gmoney2124 Posts: 17
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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.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    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
  • Gmoney2124
    Gmoney2124 Posts: 17
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    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.
  • Weebs628
    Weebs628 Posts: 574 Member
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    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!
  • NovemberJune
    NovemberJune Posts: 2,525 Member
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    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.html
  • taso42
    taso42 Posts: 8,980 Member
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    @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.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
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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 :smile:

    Oh yea and I know the shoes are dreadful. I'll get some asap :)
  • sarahstrezo
    sarahstrezo Posts: 568 Member
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    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!
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    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.
  • sarahstrezo
    sarahstrezo Posts: 568 Member
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    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.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    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.)
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    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.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    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.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    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. .
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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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 :smile:

    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