Form critique thread, post your videos here.
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9/9 also might mean you left something on the platform. I don't think I ever went 9/9, I always missed something, either by trying a weight I'd never touched or something stupid, like taking a step at the top of a squat after nailing a weight I had never done.I think submaximal efforts are key for peaking. You don't need to lift a specific weight in training to be strong enough to do so. Saving it for the meet is generally a good thing.
I also think people are too aggressive with the numbers they pick for attempts.
Opener is a cake walk. It's your last warmup.
Second attempt is something you're confident in (basically what you're training for)
Third attempt is based off of how your second went and is generally a small pr
You don't need a big pr for a successful day. I think going 9/9 and getting four small pr's is better, it means you trained appropriately.
It is a good goal though, and your thoughts about what to do on your attempts is right on the money.
I certainly see where you're coming from, but honestly think that strategy is where a lot of folks run into trouble. There's always the next meet, and in my (limited) experience, the small consistent goals met successfully add up to faster progression over time than taking those big jumps and risking it.
It's a difference of opinion, but I do see your point and respect your thoughts on the matter...
...but of course I'm right and you're wrong and a big stupid-head.0 -
9/9 also might mean you left something on the platform. I don't think I ever went 9/9, I always missed something, either by trying a weight I'd never touched or something stupid, like taking a step at the top of a squat after nailing a weight I had never done.I think submaximal efforts are key for peaking. You don't need to lift a specific weight in training to be strong enough to do so. Saving it for the meet is generally a good thing.
I also think people are too aggressive with the numbers they pick for attempts.
Opener is a cake walk. It's your last warmup.
Second attempt is something you're confident in (basically what you're training for)
Third attempt is based off of how your second went and is generally a small pr
You don't need a big pr for a successful day. I think going 9/9 and getting four small pr's is better, it means you trained appropriately.
It is a good goal though, and your thoughts about what to do on your attempts is right on the money.
I certainly see where you're coming from, but honestly think that strategy is where a lot of folks run into trouble. There's always the next meet, and in my (limited) experience, the small consistent goals met successfully add up to faster progression over time than taking those big jumps and risking it.
It's a difference of opinion, but I do see your point and respect your thoughts on the matter...
...but of course I'm right and you're wrong and a big stupid-head.
bwahaha on the last line
I think a lot of it comes down to personality type. some people are naturally more risk takers and some are more methodical. Both can have advantages and disadvantages. Making mistakes, fixing them and making a plan and goals that fit your style *to me anyway* would seem the best course of action.0 -
...but of course I'm right and you're wrong and a big stupid-head.
Have you been talking to my wife?
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I've been working hard on getting my chest up and my torso more upright during squats. Looking at the vid, I think my elbows need to come fwd, stop wrapping my thumb, and push my knees farther fwd - these things should make me more upright. I know that my ankle mobility needs to improve and I'm working on that as well.
Looking fwd to suggestions from more experienced lifters.
Last warm up set with 185#:
https://www.youtube.com/watch?v=Y0CEcpv2YTk 0 -
I've been working hard on getting my chest up and my torso more upright during squats. Looking at the vid, I think my elbows need to come fwd, stop wrapping my thumb, and push my knees farther fwd - these things should make me more upright. I know that my ankle mobility needs to improve and I'm working on that as well.
Looking fwd to suggestions from more experienced lifters.
Last warm up set with 185#:https://www.youtube.com/watch?v=Y0CEcpv2YTk
Show working sets, not warmups, it's more telling.0 -
Okay, first time posting vids. I'm kind of embarrassed but I need to know if my form is okay before I continue to progress.
Bench
https://www.youtube.com/watch?v=uSpRo5pThtM
Squats
https://www.youtube.com/watch?v=5G4sqtIB-vw
Deadlift
https://www.youtube.com/watch?v=FcgzBjwqxaI
Crushed my toes for the last vid lol. Putting the weights back my hand slipped. Clumsiness is my superpower.0 -
Okay, first time posting vids. I'm kind of embarrassed but I need to know if my form is okay before I continue to progress.
Benchhttps://www.youtube.com/watch?v=uSpRo5pThtM
Squatshttps://www.youtube.com/watch?v=5G4sqtIB-vw
Deadlifthttps://www.youtube.com/watch?v=FcgzBjwqxaI
Crushed my toes for the last vid lol. Putting the weights back my hand slipped. Clumsiness is my superpower.
Bench- get your feet on the floor! They are the key element in having a strong base to support the weight! You want everything locked in and tight- traps driving into the bench, legs and core tight. Also- touch lower on your chest and tuck your elbows in so they make around a 45 degree angle with your body. Flaring them out like that and touching high on your chest will end up tweaking your shoulders as the weight goes up.
Squats- don't dip/tuck your butt down at the bottom. That is causing your lower back to round, which is bad. It's hard to see your head position at the bottom but it looks like you are not keeping your head up. Pick out a spot on the wall in front of you that is around eye height and focus on that the entire range of motion, that'll help keep your head up.
Deadlifts- looks pretty good to me.0 -
Okay, first time posting vids. I'm kind of embarrassed but I need to know if my form is okay before I continue to progress.
Benchhttps://www.youtube.com/watch?v=uSpRo5pThtM
Squatshttps://www.youtube.com/watch?v=5G4sqtIB-vw
Deadlifthttps://www.youtube.com/watch?v=FcgzBjwqxaI
Crushed my toes for the last vid lol. Putting the weights back my hand slipped. Clumsiness is my superpower.
Bench- get your feet on the floor! They are the key element in having a strong base to support the weight! You want everything locked in and tight- traps driving into the bench, legs and core tight. Also- touch lower on your chest and tuck your elbows in so they make around a 45 degree angle with your body. Flaring them out like that and touching high on your chest will end up tweaking your shoulders as the weight goes up.
Squats- don't dip/tuck your butt down at the bottom. That is causing your lower back to round, which is bad. It's hard to see your head position at the bottom but it looks like you are not keeping your head up. Pick out a spot on the wall in front of you that is around eye height and focus on that the entire range of motion, that'll help keep your head up.
Deadlifts- looks pretty good to me.
I'm glad I posted bench. I was under the noob assumption that, that was the one I could perform the best. I'll work on it.
Squats are the death of me! I'm awful at them and since you mention back rounding, I assume that's where I'm getting some back pain from. Do my knees look okay? I've been focusing on not letting my knees pass my toes.0 -
Knees past toes depends on a few things. How wide your stance is- the wider you go, the easier it is to keep your knees behind your toes. Narrower- harder to do that. That said- it's really not that big of a deal. Olympic lifters go past their toes with no issues. It's more about having your knees track straight- don't let them bend inwards as you push up out of the bottom. Yours don't look that bad.
As far as the back rounding thing- you are going really deep. If you cut back on your depth just a little, I think you'll be fine. Your problem doesn't start til you are past the depth you need to hit for them to be effective. Both the lower back rounding as you dip down and your head moving down are all the by product of trying to hit that extra depth.0 -
Last week I finally got 100kg deadlift (YAY) - just wanted to know what you guys thought of the form on it?
http://www.youtube.com/watch?v=hv1p3ikt52I 0 -
Last week I finally got 100kg deadlift (YAY) - just wanted to know what you guys thought of the form on it?http://www.youtube.com/watch?v=hv1p3ikt52I
That's a very nice milestone.
You've got some twist going on in your torso causing the bar to move. Given that this was a pretty high intensity lift that's understandable, but ideally you want to keep the bar as straight as possible, it's less taxing on your supporting musculature (and as such less injury prone)0 -
Okay, first time posting vids. I'm kind of embarrassed but I need to know if my form is okay before I continue to progress.
Benchhttps://www.youtube.com/watch?v=uSpRo5pThtM
Squatshttps://www.youtube.com/watch?v=5G4sqtIB-vw
Deadlifthttps://www.youtube.com/watch?v=FcgzBjwqxaI
Crushed my toes for the last vid lol. Putting the weights back my hand slipped. Clumsiness is my superpower.
Deadlift - you've got a little twist at the top of the lift. Try to limit that.
Squat - you're pause squatting. It's a good style of lift but limits the amount of weight you can put up.
Bench - as said before, feet on the ground.0 -
I've been working hard on getting my chest up and my torso more upright during squats. Looking at the vid, I think my elbows need to come fwd, stop wrapping my thumb, and push my knees farther fwd - these things should make me more upright. I know that my ankle mobility needs to improve and I'm working on that as well.
Looking fwd to suggestions from more experienced lifters.
Last warm up set with 185#:https://www.youtube.com/watch?v=Y0CEcpv2YTk
Show working sets, not warmups, it's more telling.
When you get under the bar for the lift off square up on it, don't lunge the weight.
Also don't take lots of small steps to walk out and get into position. At MOST you should be taking 4 steps, that's two back and two out. Ideally though you want to do it in 2.0 -
Okay, first time posting vids. I'm kind of embarrassed but I need to know if my form is okay before I continue to progress.
Benchhttps://www.youtube.com/watch?v=uSpRo5pThtM
Squatshttps://www.youtube.com/watch?v=5G4sqtIB-vw
Deadlifthttps://www.youtube.com/watch?v=FcgzBjwqxaI
Crushed my toes for the last vid lol. Putting the weights back my hand slipped. Clumsiness is my superpower.
Bench- get your feet on the floor! They are the key element in having a strong base to support the weight! You want everything locked in and tight- traps driving into the bench, legs and core tight. Also- touch lower on your chest and tuck your elbows in so they make around a 45 degree angle with your body. Flaring them out like that and touching high on your chest will end up tweaking your shoulders as the weight goes up.
Squats- don't dip/tuck your butt down at the bottom. That is causing your lower back to round, which is bad. It's hard to see your head position at the bottom but it looks like you are not keeping your head up. Pick out a spot on the wall in front of you that is around eye height and focus on that the entire range of motion, that'll help keep your head up.
Deadlifts- looks pretty good to me.
These are all good points. My only concern is that you are unracking the weight for your squat while your sitting down. Is it possible for you to get a power rack? I know it costs money, but it is much, much safer and your back might thank you. Here is an example of one from amazon: http://www.amazon.com/gp/product/B000VLRVSC0 -
Hiya, hoping for some feedback on my squat and deadlift form. Just finished my second week of sl5x5 but this is my first workout trying a low bar squat position. The weight's fairly low still but hoping to iron out any basic form issues before they get too ingrained.
Squat:
http://youtu.be/attF4xe2x7o
Really struggled to find a proper resting place for the bar using low bar position, which in turn I think caused me to lean forward a lot at the top of the movement? Felt if I straightened up more the bar would roll off. Not sure if it's a lack of deltoid development or lack of flexibility or something. That forward lean made unracking a lot more awkward than with a high bar position. Sorry the angle's a bit wonky!
Deadlift:
http://youtu.be/vIekKVfbS74
After watching first set back I thought maybe I wasn't bringing my hips forward enough when locking out, so I did another set of four. Not sure if hips are in the right position at the start of the motion as well.0 -
Hiya, hoping for some feedback on my squat and deadlift form. Just finished my second week of sl5x5 but this is my first workout trying a low bar squat position. The weight's fairly low still but hoping to iron out any basic form issues before they get too ingrained.
Squat:http://youtu.be/attF4xe2x7o
Really struggled to find a proper resting place for the bar using low bar position, which in turn I think caused me to lean forward a lot at the top of the movement? Felt if I straightened up more the bar would roll off. Not sure if it's a lack of deltoid development or lack of flexibility or something. That forward lean made unracking a lot more awkward than with a high bar position. Sorry the angle's a bit wonky!
Deadlift:http://youtu.be/vIekKVfbS74
After watching first set back I thought maybe I wasn't bringing my hips forward enough when locking out, so I did another set of four. Not sure if hips are in the right position at the start of the motion as well.
I'd like to see both of these with heavier weights.
Relatively speaking they both looked quite good considering this is new for you.
For squats, your stance looks quite narrow but this isn't necessarily a problem. Just something you may want to experiment with. Bar position looked reasonable at least as much as this video shows.
For deadlifts, the only minor thing that I see would be your head cocking back excessively. Some people don't take issue with this but you may want to address it. Very very slight rounding of the knees on the descent.
All in all these are minor things in my opinion.
I agree re: your hips. The reps later in the vid looked much better.
Add weight, IMO.0 -
Thanks for the feedback.
I'll definitely play around with a wider stance for squats and work on keeping a more neutral neck for deads.
As far as increasing weight, I've been following the stronglifts recommendation of +2.5kg per workout for squats and +5kg per workout for deads, for +7.5kg per week for both, though I skipped a head a little at the start. Do you think I should go ahead and play it a bit less conservative until I'm a bit closer to capping out? Maybe jump 10kg on both next time and see how that feels/looks?0 -
Squat:http://youtu.be/attF4xe2x7o
Really struggled to find a proper resting place for the bar using low bar position, which in turn I think caused me to lean forward a lot at the top of the movement? Felt if I straightened up more the bar would roll off. Not sure if it's a lack of deltoid development or lack of flexibility or something. That forward lean made unracking a lot more awkward than with a high bar position. Sorry the angle's a bit wonky!
Your elbows seem to be flaring out more with each set. Try pulling them downward more. The BB shouldn't feel like it's going to roll off. Maybe you are trying to hold the bar up, but you shouldn't be holding it up with your arms, but instead keeping it in place by applying counter pressures. (That's my feeling anyway. Please anyone correct me if I'm wrong.)0 -
Squat:http://youtu.be/attF4xe2x7o
Really struggled to find a proper resting place for the bar using low bar position, which in turn I think caused me to lean forward a lot at the top of the movement? Felt if I straightened up more the bar would roll off. Not sure if it's a lack of deltoid development or lack of flexibility or something. That forward lean made unracking a lot more awkward than with a high bar position. Sorry the angle's a bit wonky!
Your elbows seem to be flaring out more with each set. Try pulling them downward more. The BB shouldn't feel like it's going to roll off. Maybe you are trying to hold the bar up, but you shouldn't be holding it up with your arms, but instead keeping it in place by applying counter pressures. (That's my feeling anyway. Please anyone correct me if I'm wrong.)
Actually, to make that shelf for the bar to sit, you want to push your elbows back. You want them tight into your body, not flared out to the sides so much as the vid shows. Chest out and squeezing your shoulder blades together, elbows in tight helps set this up.
I don't think you have too much forward lean at all based on the bar position on your back. Forward lean will depend a lot on your own personal leverages as well. As long as your back doesn't round, it's fine. I have a longer torso and have to use a lot of forward lean with a low bar position.
Try to keep your head up more, as you got tired you started looking down, if you keep your head up it'll help keep your hips down. I like to focus on a spot at eye level on the wall ahead of me, if you look at that the whole time your head can't move down.
Overall, your form looks pretty good to me. Your setup is good- not a million little baby steps as you walk out, etc.0 -
Thanks guys. I think the elbow/shoulder thing will become easier as I do it more and gain a bit more flexibility. Good to know the lean's not excessive. I'll try to keep my head up more; that damn mirror in front makes keeping focus on a single point quite taxing on top of thinking about the other aspects.0
