Form critique thread, post your videos here.
Replies
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Rows...take two big plates and stack them on the ground on each side, then rest the bar on them.0
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Press
I actually disagree with Dope here. I think you should be more in the rack position for press
You don't have to be as flexible at the wrists, but you should be pushing to get your elbows out in front of you as much as possible. I find that keeps your body in the proper position.0 -
Deadlift
stack plates as was mentioned.
Also part of the deadlift is driving the hips forward. You're not trying to pull the weight up so much as you're trying to drive your hips forward which results in the bar coming up. This activates much larger (stronger) muscle groups. Think of it like trying to hump the bar. You need to start driving your hips forward right around when the bar passes your knees. Before that it's more of a quad movement and you're trying to push the ground away from you.
Also, yes, chalk. Get it and profit.0 -
Bench
Good on you for having arch. Most people don't. You don't have much leg drive but I doubt you can fix that because of the height of the bench.
Put a plate or two down where your feet go and see if you can press off of that. That should help drive your back into the bench which can go a long way to keeping you tight. It also helps with pressing power.
For the tightness in your chest, you just need to do more back work I think. There's a base level of back strength/musculature you need. It's just something to work at. I don't think you should drop weight for it though.
When you're close to failure, your bar path becomes uneven. That's basically impossible to stop at max exertion, but you might want to consider some single limb work (i.e. dumbbells) to help balance out the musculature. It's good for legs too (reverse lunges, bulgarian split squats, etc)0 -
I've been working on fixing my bent-over dumbbell rows. I received advice about two months ago and have tried to implement it. My original video is here:
https://www.youtube.com/watch?v=2K1f-ZfPBEM
I uploaded a new video today, and would appreciate any feedback. This lift is still the bane of my existence. I've barely made any progress since February. It is very frustrating.
This video also contains a clip of my SLDL form, which I would also like feedback on. Looking at it, I seem to be driving the pull from my hips, if that makes sense. I have no idea if I'm reading that correctly, and whether it's something I should or shouldn't be doing...
New video for critique:
http://www.youtube.com/watch?v=29Bq_eHBEGc
Thanks folks! :flowerforyou:0 -
New video is set to private.0 -
New video is set to private.
Oh nards. Thanks! Fixed!0 -
I've been working on fixing my bent-over dumbbell rows. I received advice about two months ago and have tried to implement it. My original video is here:https://www.youtube.com/watch?v=2K1f-ZfPBEM
I uploaded a new video today, and would appreciate any feedback. This lift is still the bane of my existence. I've barely made any progress since February. It is very frustrating.
This video also contains a clip of my SLDL form, which I would also like feedback on. Looking at it, I seem to be driving the pull from my hips, if that makes sense. I have no idea if I'm reading that correctly, and whether it's something I should or shouldn't be doing...
New video for critique:http://www.youtube.com/watch?v=29Bq_eHBEGc
Thanks folks! :flowerforyou:
Hmph, most times you want your torso to be as close to parallel to the ground as you can get it for bent over rows. I do see a lot of people use them at more of a 45 degree angle though like you. Seems to target the upper back and shoulders more than the lats, at that point. Guess it all depends on your preference and your goals.
If you're having trouble getting your torso parallel (assuming you want to) do one arm at a time instead of both. Get a bench, put one knee on it as well as one hand and use that to support yourself in a horizontal stance. Then row with the free arm for requisite reps, then switch spots and do the other arm.
Good example of what I'm talking about:
http://www.youtube.com/watch?v=KR8onsa5jFQ 0 -
Arrogance, thank you for your responses.
Regarding my squat, I'm trying to keep the bar in a low bar position - it feels like I've got it in the shelf, but my husband has said it looks a little high to him. What do you think? I am wearing Chuck Taylors that I got recently. Before that, I tried going barefoot, and I actually liked it, but it seems to be frowned upon (before that, I was wearing crossfit shoes that were undoubtedly not good for lifting). I will look into the good mornings and stiff legged deadlifts. Yes, I know in SL, Medhi recommends using the bounce, but Rippetoe is against it and claims it can cause injury. I'd rather err on the side of caution. What's interesting to me though is that everyone seems to be okay with bouncing on the OHP. I never tried it prior to the last session, and it kind of feels like cheating to me!
Regarding the OHP, I am trying to keep my elbows in front, and will try to focus on that even more next time, but the grip in the image you posted looks very odd to me compared to the instructions for the press from Starting Strength, where you're supposed to get the bar as much in the heel of your hands as you can, and fingers are supposed to be wrapped around it. I don't get that guy's grip - looks like he's supporting a ton on the tips of his fingers!
Re: deadlift and hips, yeah, I realized about halfway through that I was forgetting to focus on trying to drive them forward. I was more focused on thinking of the lift as a push and thus really concentrating on that in the beginning of the lift, and it seemed like I was at the top before I remembered my hips. More practice! I would like to get chalk, but my husband thinks it will make too much of a mess. With these weights being lower than they were, nothing is actually slipping from my grip, but when I increase again, yes, I think I'll need it, mess or no.
Re: my bench press - does the height of the bench seem to high for me or too low? I'm able to have my feet on the ground quite solidly, so I've felt like it's been more of an issue of not knowing how to push with my legs at the same time as the lift - kind of a combination of forgetting and just uncertainty as to when & how. The thing about the single limb work is that prior to starting SL, I was doing a good bit with dumbbells, and it never did seem to fix the inconsistency in strength between my right and left sides. Should I just get really zealous about it, i.e. grabbing that dumbell for my left arm whenever I've got a spare moment?
Thanks again!0 -
Arrogance, thank you for your responses.
Regarding my squat, I'm trying to keep the bar in a low bar position - it feels like I've got it in the shelf, but my husband has said it looks a little high to him. What do you think? I am wearing Chuck Taylors that I got recently. Before that, I tried going barefoot, and I actually liked it, but it seems to be frowned upon (before that, I was wearing crossfit shoes that were undoubtedly not good for lifting). I will look into the good mornings and stiff legged deadlifts. Yes, I know in SL, Medhi recommends using the bounce, but Rippetoe is against it and claims it can cause injury. I'd rather err on the side of caution. What's interesting to me though is that everyone seems to be okay with bouncing on the OHP. I never tried it prior to the last session, and it kind of feels like cheating to me!
Regarding the OHP, I am trying to keep my elbows in front, and will try to focus on that even more next time, but the grip in the image you posted looks very odd to me compared to the instructions for the press from Starting Strength, where you're supposed to get the bar as much in the heel of your hands as you can, and fingers are supposed to be wrapped around it. I don't get that guy's grip - looks like he's supporting a ton on the tips of his fingers!
Re: deadlift and hips, yeah, I realized about halfway through that I was forgetting to focus on trying to drive them forward. I was more focused on thinking of the lift as a push and thus really concentrating on that in the beginning of the lift, and it seemed like I was at the top before I remembered my hips. More practice! I would like to get chalk, but my husband thinks it will make too much of a mess. With these weights being lower than they were, nothing is actually slipping from my grip, but when I increase again, yes, I think I'll need it, mess or no.
Re: my bench press - does the height of the bench seem to high for me or too low? I'm able to have my feet on the ground quite solidly, so I've felt like it's been more of an issue of not knowing how to push with my legs at the same time as the lift - kind of a combination of forgetting and just uncertainty as to when & how. The thing about the single limb work is that prior to starting SL, I was doing a good bit with dumbbells, and it never did seem to fix the inconsistency in strength between my right and left sides. Should I just get really zealous about it, i.e. grabbing that dumbell for my left arm whenever I've got a spare moment?
Thanks again!
Hard to tell with bar placement? Is it comfortable? If so you're probably alright. It should be right on top of your rear delts, but depending on musculature and such it might not be exactly there. Squatting can be dangerous, I don't think utilizing the stretch reflex makes it moreso. That's my 2 cents, obviously do what you wish. You won't get weaker pause squatting.
Using the stretch reflex on OHP is tricky. I worry about compression because it's a decent sized low coming down. I generally try to cradle the weight (almost like a push press but the bounce is to catch the bar on the descent rather than get it going, I then reset and press from a static position).
So I mentioned you don't need to do that with your wrists, that's for cleaning (for the record he's not holding it with his fingers, he's holding it with his whole body, his fingers are just there to help keep the weight in place, kind of like your arms in the squat, you're not holding the bar up with them). I use that picture because that rack position does a good job of showing where your elbows should be and how they should point. You might not get them that far out, but that's ok, it's what you should be trying for though (getting perfect positioning is much more important for the clean and jerk, OHP is a bit more of a grip it and rip it type movement)
Bench, too high. It's not just about planting firmly. In an ideal scenario, your feet would be firmly planted on the ground in line with your chest. Obviously few people if any have the flexibility to do that, but it's what you're going for. The higher up on the bar your legs are, the more when you'll be able to incorporate leg drive, which will help keep you tight and generate more pressing power.
For single limb work, definitely do dumbbell stuff (and lunges/rear lunges/Bulgarians/Pistols or some such for legs). Just either do them both at the same time or use the weaker side first so you're going off of that limb for sets and reps.0 -
Yes, the bar position is comfortable for the squat - it's probably the one thing that I don't question and feel like I've trained my body right in its placement! Maybe I'll try the stretch again down the road when I feel sure I've mastered the form. Okay, I can stop the stretch reflex on the OHP. I don't mind resetting and having more of a challenge on it. Understood, re: the elbows. As for the bench, I guess I'll just have to make do as my husband says it's not adjustable. Will work on single limb stuff as much as I can.
Thanks again for your input!0 -
Yes, the bar position is comfortable for the squat - it's probably the one thing that I don't question and feel like I've trained my body right in its placement! Maybe I'll try the stretch again down the road when I feel sure I've mastered the form. Okay, I can stop the stretch reflex on the OHP. I don't mind resetting and having more of a challenge on it. Understood, re: the elbows. As for the bench, I guess I'll just have to make do as my husband says it's not adjustable. Will work on single limb stuff as much as I can.
Thanks again for your input!
Try putting a plate under each foot, see if that helps or hurts your bench. Obviously you have to work with what you have. Good luck to you.0 -
I've been working on fixing my bent-over dumbbell rows. I received advice about two months ago and have tried to implement it. My original video is here:https://www.youtube.com/watch?v=2K1f-ZfPBEM
I uploaded a new video today, and would appreciate any feedback. This lift is still the bane of my existence. I've barely made any progress since February. It is very frustrating.
This video also contains a clip of my SLDL form, which I would also like feedback on. Looking at it, I seem to be driving the pull from my hips, if that makes sense. I have no idea if I'm reading that correctly, and whether it's something I should or shouldn't be doing...
New video for critique:http://www.youtube.com/watch?v=29Bq_eHBEGc
Thanks folks! :flowerforyou:
Shameless self-promoting bump. Does anyone else have any feedback? (Thanks for yours, Dope! :flowerforyou: )0 -
I've been working on fixing my bent-over dumbbell rows. I received advice about two months ago and have tried to implement it. My original video is here:https://www.youtube.com/watch?v=2K1f-ZfPBEM
I uploaded a new video today, and would appreciate any feedback. This lift is still the bane of my existence. I've barely made any progress since February. It is very frustrating.
This video also contains a clip of my SLDL form, which I would also like feedback on. Looking at it, I seem to be driving the pull from my hips, if that makes sense. I have no idea if I'm reading that correctly, and whether it's something I should or shouldn't be doing...
New video for critique:http://www.youtube.com/watch?v=29Bq_eHBEGc
Thanks folks! :flowerforyou:
Shameless self-promoting bump. Does anyone else have any feedback? (Thanks for yours, Dope! :flowerforyou: )
How heavy do your DBs go, and how difficult was that set?0 -
The DBs I used doing the rows in that video were 20 lbs. On a heavy day I'd use 22 lbs, and the last 3-4 reps of a 12-rep set would be showing a fair bit of body English. These are ALWAYS hard for me. I hate them.
For the DLs, I was using 32 lbs/hand - it was a light day for me when I recorded this and not difficult at all. I was doing 40 lbs/hand on my heavy day and it's a bit more challenging but very manageable still - this is one of my favourite lifts. I'm sure the 80 lbs is nowhere close to my 1RM, but I've not had the opportunity to test what that might be.0 -
For rows I think you should be bent over a bit more, like you would be for Pendlays. I'd also do reverse flyes as well. Other than that your form looks good.
The deads looked too easy, consider doing them one legged.0 -
I've been working on fixing my bent-over dumbbell rows. I received advice about two months ago and have tried to implement it. My original video is here:https://www.youtube.com/watch?v=2K1f-ZfPBEM
I uploaded a new video today, and would appreciate any feedback. This lift is still the bane of my existence. I've barely made any progress since February. It is very frustrating.
This video also contains a clip of my SLDL form, which I would also like feedback on. Looking at it, I seem to be driving the pull from my hips, if that makes sense. I have no idea if I'm reading that correctly, and whether it's something I should or shouldn't be doing...
New video for critique:http://www.youtube.com/watch?v=29Bq_eHBEGc
Thanks folks! :flowerforyou:
Shameless self-promoting bump. Does anyone else have any feedback? (Thanks for yours, Dope! :flowerforyou: )
Here's what I'm still seeing on your DB rows that I think could be altered for more effective lat activation:
It looks to me like you are flaring the elbows outwards and pulling the DB's to the upper part of your chest. It looks to me like this is turning the lift almost into a reverse fly/face pull type of movement where you're going to be hitting rear delts more than lats. I think you would benefit from keeping your elbows as close to your sides as you can and row the DB's towards your lower chest. They may actually go up at a slight inward angle rather than completely vertical.
Steve demonstrates this well in this tutorial:
https://www.youtube.com/watch?v=mkb_YA8U4r0 0 -
Hey guys, was doing some mid range rep work on the squat yesteday, and I'm still working on getting down low.
Anyways, here's a link to the YouTube video. Anyone with experiance have any good critique's on my form and how I could get lower.
It's only from the side, so I realize that could make it harder, but my goal in every rep is maintain a neutral back, keep my feet spread and at an angle, and push my knees out laterally to allow for a deeper squat. My main guide is trying to keep the bar above my feet.
I realize it's not perfect, but I was getting tired by the time I recorded this set.
Link to YouTube Video:
http://youtu.be/4NdPCveqDCQ
I'm a bit nervous about posting this on the web, just please use the honor system and keep it to yourself.0 -
Hey guys, was doing some mid range rep work on the squat yesteday, and I'm still working on getting down low.
Anyways, here's a link to the YouTube video. Anyone with experiance have any good critique's on my form and how I could get lower.
It's only from the side, so I realize that could make it harder, but my goal in every rep is maintain a neutral back, keep my feet spread and at an angle, and push my knees out laterally to allow for a deeper squat. My main guide is trying to keep the bar above my feet.
I realize it's not perfect, but I was getting tired by the time I recorded this set.
Link to YouTube Video:http://youtu.be/4NdPCveqDCQ
I'm a bit nervous about posting this on the web, just please use the honor system and keep it to yourself.
I'll let the others comment on the squat itself, but I noticed that when you re-racked, you lowered the bar before it hit the uprights. It's safer to aim for the uprights; if you do that, you won't be in danger of missing the pins. But if you lower the bar aiming for the pins, it can result in a crash, especially if you are tired.0 -
Gonna post these here as people may find them useful.....these are user submitted videos of lifts being critiqued by elite powerlifters mark bell and brandon lilly.
I know some of these vids made me realise form errors in my own lifts.....plus mark bell is hilarious.
deadlifts
http://www.youtube.com/watch?v=YRP0ZNFQ7b4
http://www.youtube.com/watch?v=Qugr4Xam7Dg
squats and deads
http://www.youtube.com/watch?v=fO5QXWQ6Be8
http://www.youtube.com/watch?v=R0zGsyMGjSo
Squats
http://www.youtube.com/watch?v=p5O7xy-7p1Q&list=PL1rSl6Pd49Il6zvR2pBNWlMPyZZKb4MIS&index=1 0 -
Hey guys, was doing some mid range rep work on the squat yesteday, and I'm still working on getting down low.
Anyways, here's a link to the YouTube video. Anyone with experiance have any good critique's on my form and how I could get lower.
It's only from the side, so I realize that could make it harder, but my goal in every rep is maintain a neutral back, keep my feet spread and at an angle, and push my knees out laterally to allow for a deeper squat. My main guide is trying to keep the bar above my feet.
I realize it's not perfect, but I was getting tired by the time I recorded this set.
Link to YouTube Video:http://youtu.be/4NdPCveqDCQ
I'm a bit nervous about posting this on the web, just please use the honor system and keep it to yourself.
Looked pretty good to me, your depth is just a little shallow. Close though. I usually look for the hip crease passing the top of the knee on the way down.0 -
squats 160 x 5 ...this is my 3rd set so i'm already a bit tired so please be gentle on me lol
i look foward to any tips as i've only been lifting for about 8 weeks and unfortunately i'm about to my max at 160 =/
hopefully it because i'm still on a deficit and i'm sure i lost alot of muscle when i lost most of my weight without lifting.
anyway thanks for any tips on improving my form.
http://youtu.be/Vmm_lnEGFXU
thanks in advance,
Tim0 -
squats 160 x 5 ...this is my 3rd set so i'm already a bit tired so please be gentle on me lol
i look foward to any tips as i've only been lifting for about 8 weeks and unfortunately i'm about to my max at 160 =/
hopefully it because i'm still on a deficit and i'm sure i lost alot of muscle when i lost most of my weight without lifting.
anyway thanks for any tips on improving my form.http://youtu.be/Vmm_lnEGFXU
thanks in advance,
Tim
Try taking a video from the back as well please.
From what I can see from the side it's not bad. You have a little forward roll coming out of the hole, but that's at least to some degree to be expected since you're gassed. Try to keep the bar path as straight as possible.0 -
squats 160 x 5 ...this is my 3rd set so i'm already a bit tired so please be gentle on me lol
i look foward to any tips as i've only been lifting for about 8 weeks and unfortunately i'm about to my max at 160 =/
hopefully it because i'm still on a deficit and i'm sure i lost alot of muscle when i lost most of my weight without lifting.
anyway thanks for any tips on improving my form.http://youtu.be/Vmm_lnEGFXU
thanks in advance,
Tim
Try taking a video from the back as well please.
From what I can see from the side it's not bad. You have a little forward roll coming out of the hole, but that's at least to some degree to be expected since you're gassed. Try to keep the bar path as straight as possible.
Thanks for the reply. i'll get a video from the back on my next lifting session. it'll be about a week though as i'll be on vacation all next week.
-Tim0 -
Squat form check please. I began stronglifts 5x5 8 weeks ago. Attempting low bar style. My experience with squatting is very limited. The last time I was required to squat was in H.S. 10 years ago and I simply did just enough to get by without getting fussed at by the coaches. Thanks for the help!
http://www.youtube.com/watch?v=7-kr_b89Qyw&feature=youtu.be 0 -
Squat form check please. I began stronglifts 5x5 8 weeks ago. Attempting low bar style. My experience with squatting is very limited. The last time I was required to squat was in H.S. 10 years ago and I simply did just enough to get by without getting fussed at by the coaches. Thanks for the help!http://www.youtube.com/watch?v=7-kr_b89Qyw&feature=youtu.be
It looks pretty good. Weight starts to come forward a little, especially when coming up from the bottom. Especially those last two reps. Maybe try to focus on sitting back a little more at the bottom, and/or keeping torso a little more vertical as you hit the bottom? It's not too bad but it will only get worse as the weight gets heavier and you're off balance.0 -
@ smittybuilt
Get your elbows forward to make your forearm more vertical, this will keep your upper back much tighter and keep your torso more upright.
Watch the squat form vids I posted a few posts above this by Brandon Lilly he covers this point multiple times.0 -
Squat form check please. I began stronglifts 5x5 8 weeks ago. Attempting low bar style. My experience with squatting is very limited. The last time I was required to squat was in H.S. 10 years ago and I simply did just enough to get by without getting fussed at by the coaches. Thanks for the help!http://www.youtube.com/watch?v=7-kr_b89Qyw&feature=youtu.be
I wouldn't wiggle my pelvis forward and backward at the top of the movement like that... Not when there is a load on your spine.0 -
DopeItUp - I took the advice of Hendrix7 and focused on getting my elbows more vertical, and it seemed to help me sit back today, which also took some pressure off my knees.
bumblebums - Lol, yea the wiggle. That was my Elvis hips! I toned it down a bit today and focused on still squeezing my glutes at the top without the hip thrust lol.
I believe I was caught up thinking about squeezing my shoulder blades together, which in my head said, "point your elbows back." While trying to keep a tight back with elbows pointed back and my chest stuck out and up I was feeling a forward lean at times, and video confirmed.
Today felt better just with adjusting my elbow position. Thanks for the replies ya'll!
Side note: 8 weeks ago my squat work weight was 65 lbs. Today's work weight was 165 lbs.0 -
DopeItUp - I took the advice of Hendrix7 and focused on getting my elbows more vertical, and it seemed to help me sit back today, which also took some pressure off my knees.
bumblebums - Lol, yea the wiggle. That was my Elvis hips! I toned it down a bit today and focused on still squeezing my glutes at the top without the hip thrust lol.
I believe I was caught up thinking about squeezing my shoulder blades together, which in my head said, "point your elbows back." While trying to keep a tight back with elbows pointed back and my chest stuck out and up I was feeling a forward lean at times, and video confirmed.
Today felt better just with adjusting my elbow position. Thanks for the replies ya'll!
Side note: 8 weeks ago my squat work weight was 65 lbs. Today's work weight was 165 lbs.
Kick *kitten*!0
