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Squats and Deadlifts- lifters only please

bmwklove16
bmwklove16 Posts: 4 Member
edited November 2024 in Fitness and Exercise
So I have been deadlifting and squatting for some time now but I need some insight on how to improve my form and weight that I can lift. Any advice??

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    bmwklove16 wrote: »
    Any advice??

    yes
  • eatgoodeat
    eatgoodeat Posts: 180 Member
    it's much easier for input if you post a form video, then you'll get flooded with input
  • DavPul
    DavPul Posts: 61,406 Member
    eatgoodeat wrote: »
    it's much easier for input if you post a form video, then you'll get flooded with input

    or at least an issue. or some data. or.....anything. guy might be 150 pounds and pulling 500 pounds and asking how he can get to 600 for all we know.
  • eatgoodeat
    eatgoodeat Posts: 180 Member
    DavPul wrote: »
    eatgoodeat wrote: »
    it's much easier for input if you post a form video, then you'll get flooded with input

    or at least an issue. or some data. or.....anything. guy might be 150 pounds and pulling 500 pounds and asking how he can get to 600 for all we know.
    agreed. common sense is a rare treat


  • bmwklove16
    bmwklove16 Posts: 4 Member
    edited July 2015
    Sorry, I'm new to this. I am a 150 lb girl. I'm 5'9 and honestly I feel like my long limbs makes deadlifting and squatting more difficult but that's my personal opinion. I max on Deadlifts at about 135 and 105 on back squats. I max at 95 on front squats. I feel like my form still isn't fabulous. I will post a video as soon as I can get my hands on one. I've come a long way, but unfortunately I don't have a partner to video me or check my form so it hinders me a bit. I still try though. Sorry for such little information at first. I didn't even know what to include. Something I have noticed on both exercises is that it is hard for me to keep my chest up and my back in a neutral position. Is there anything to help that? I have poor posture but I've been working really hard on straightening up and keeping my shoulders back. Thanks.
  • losingitseattle
    losingitseattle Posts: 90 Member
    If you have the money, you could book a session with a personal trainer who is certified in Functional Movement Screening (FMS). Based on how you screen, they can tell you the appropriate level of lifts to start with and how to progress. I went through it and there were 6 of us in the group. It was amazing to see the differences in form recommended based on where people's injuries/weaknesses are. I can squat all the way down with ease without rounding my back but others would round their back about half way down which you do not want to do! All were very "fit and strong" people. I've been teaching fitness classes for 10 years and I learned a lot from my screening. Nothing like hands on help. Just tell them you are there for one session to learn proper form.

    Another alternative is to go to bodybuilding.com and watch their videos. Then tape yourself and compare. Go to this link then scroll down and click on any exercise in blue. You can then watch the video and hear the cueing.

    http://www.bodybuilding.com/fun/womens-strength-training-guide.htm

  • losingitseattle
    losingitseattle Posts: 90 Member
    Also core strength plays a big part in those moves. Remember the job of the core is to support the spine!!
  • jessef593
    jessef593 Posts: 2,272 Member
    For keeping your back neutral, do it infront of a mirror at home and go through the motions. I always picture myself sticking my butt out and forcing all my movement to come from my hips. Learn the hinge movement of your hips and you'll find it a lot easier to keep your back neutral. Even give your lower back abit of a sqeeze during the lift if you need too. All personal opinion and things I've found to work for myself and a few others who I've given pointers on form. Others may have better input or even disagree with mine. Experiment with what helps you stay neutral the best.
  • Jennloella
    Jennloella Posts: 2,286 Member
    Usually if you can't keep good form you're lifting too much. I agree a session or two with a trainer will help immensely.
  • DvlDwnInGA
    DvlDwnInGA Posts: 369 Member
    This could seriously take ages to explain. These are both technically tough lifts that take a long time to perfect and can hurt you if done incorrectly.

    Keep the weights low, you don't try to increase the weight while working on form. You perfect your form and then increase the weights as you go. What you will find as you increase the weights is more weaknesses and more imbalances that you will need to fix before moving on and increasing again, some of these imbalances will work themselves out with increased weight and time under the bar, but bad form is not one of those.

    There are some really good videos on youtube.

    I like Richard Hawthorne's big on the basics of dead lifting for deads. Rippetoe is great as well.

    Squats, Rippetoe is one of my favorites for those on youtube. He has a great book as well that explains both of these lifts. You might have heard of it, Starting Strength.

    I highly suggest you take some videos of yourself. Watch them and critique yourself and watch for what you are doing wrong. You don't need someone to video you, just grab a dumbbell and set your phone up against is and set to record.

    As others have said, get a trainer and schedule a couple training lessons.
  • lizzocat
    lizzocat Posts: 356 Member
    If you are able, a good trainer (look for a lifter), even for a few sessions, will be able to help you so much- I've been steadily progressing adding weight to my bench and back squat (just started deadlifting so that n/a) for the past three months and although I'm always working on my form, it's so much better than had I attempted to figure it out on my own (not that it's impossible, it's just so much easier when someone is watching you and correcting you /teaching you)
  • Upstate_Dunadan
    Upstate_Dunadan Posts: 435 Member
    DvlDwnInGA wrote: »
    I like Richard Hawthorne's big on the basics of dead lifting for deads. Rippetoe is great as well.

    Squats, Rippetoe is one of my favorites for those on youtube. He has a great book as well that explains both of these lifts. You might have heard of it, Starting Strength.

    I agree on Rippetoe for both deadlift and squat. He gets a bit into the details, but some of those details are important. Twice last week I saw people at the gym doing deadlifts standing so their shins were a good 6 inches from the bar and shoulders were behind it. That's a no-no and Rippetoe does a good job explaining why, along with lots of other little things.

    Also agree to watch watch video on You Tube and continue to read up on form. I still do and continue to learn. There are so many little things involved that it's hard to work on correcting/perfecting everything at once.
  • XavierNusum
    XavierNusum Posts: 720 Member
    Start with youtube, there are a ton of credible lifters out there with tutorials and advice. But that's the cheap way, if you have the money, like most have said, see a trainer.
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