Form check videos
Replies
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Thanks for all the advice, everyone. I will try to put it to good use tomorrow!0
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this is a fun little video too, which shows you the individual muscles and the role they play in the different stages of a squat rep. idk if it's helpful for everyone, but i find things easier when i know which actual muscles i'm supposed to use.
https://www.youtube.com/watch?v=eb4rKCM3BKM 3 -
I switched to low bar a week ago and still feel a little awkward. In the side view video it looks like the bar is coming way in front of my foot, but I'm not sure if its the angle of the camera? My 7 year old did the videos lol. I'm also working on my wobbly knees, as you can see in the back view video. Any tips on that, and everything else would also be welcome! Thanks!
Back view
Side view0 -
I switched to low bar a week ago and still feel a little awkward. In the side view video it looks like the bar is coming way in front of my foot, but I'm not sure if its the angle of the camera? My 7 year old did the videos lol. I'm also working on my wobbly knees, as you can see in the back view video. Any tips on that, and everything else would also be welcome! Thanks!
Back view
Side view
I suspect bar path is reasonable but hard to say unless you can get a clip exactly on the side.
You do have a fair amount of butt wink at the very bottom AND you are going well below parallel. If you watch your lumbar spine at the bottom of the squat you'll see that at the very bottom the lumbar rounds as the butt tucks underneath. I think you could minimize this by just squatting a few inches higher than you currently are, and it's possible that this would be a bit safer.
Consider though that with injury you're really dealing with "potential" in that there's no guarantee you'll get injured squatting this way and there's no way to guarantee you won't when your form is perfect. But making this change may improve your odds a bit.
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your kid did a pretty good job
things i notice:
- you're letting your head drop forward so your neck seems pretty far off neutral. for me, having my traps at a disadvantage didn't do those vertebrae that sit directly under the bar any favours over the longer term. i changed my mental cue from 'eyes down' to 'tennis ball under the chin' and that took a lot of the pressure off. i guess it contracts the traps instead of stretching them, and maybe that's what also makes it a little easier for me to get back out of the hole now without hauling down on the bar.
- if you feel like you're tipping forward i'm guessing it's at that point where you 'stick' for a moment on the way up. you could try 'push your back into the bar' as a cue, as it seemed to help me.
- looks like your left heel isn't always solid on the ground? although it's not like i know the answer to that one :P0 -
I suspect bar path is reasonable but hard to say unless you can get a clip exactly on the side.
You do have a fair amount of butt wink at the very bottom AND you are going well below parallel. If you watch your lumbar spine at the bottom of the squat you'll see that at the very bottom the lumbar rounds as the butt tucks underneath. I think you could minimize this by just squatting a few inches higher than you currently are, and it's possible that this would be a bit safer.
Consider though that with injury you're really dealing with "potential" in that there's no guarantee you'll get injured squatting this way and there's no way to guarantee you won't when your form is perfect. But making this change may improve your odds a bit.
Thank you! I never knew exactly what butt wink was and I just did a little reading on it after I read your comments. I think I will try box squat to see if I can correct that. I've been cruising along increasing weight and now it's starting to get heavy and I definitely don't want to injure myself.canadianlbs wrote: »
- you're letting your head drop forward so your neck seems pretty far off neutral. for me, having my traps at a disadvantage didn't do those vertebrae that sit directly under the bar any favours over the longer term. i changed my mental cue from 'eyes down' to 'tennis ball under the chin' and that took a lot of the pressure off. i guess it contracts the traps instead of stretching them, and maybe that's what also makes it a little easier for me to get back out of the hole now without hauling down on the bar.
- if you feel like you're tipping forward i'm guessing it's at that point where you 'stick' for a moment on the way up. you could try 'push your back into the bar' as a cue, as it seemed to help me.
- looks like your left heel isn't always solid on the ground? although it's not like i know the answer to that one :P
Did the bar look like low bar position? It was easy to contract my traps and keep them contracted with high bar but I'm not actually conscious of contracting my traps with low bar because I'm more focused on trying to keep pressure off my wrists. Thanks for pointing out my head position, I will definitely work on that!0 -
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I have a feeling this video link is not going to work but I might as well try. Here it is. Upon watching this I realize that I'm not going low enough. I've never been sure if my torso is bending forward too much. I've been having a lot of soreness between my shoulder blades. I almost never feel sore in my butt or thighs which I think is really strange. I'd love any thoughts or suggestions.0
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i'm not on facebook, so maybe that's why the video didn't play for me.
it's hard to guess from description, so this honestly is just guessing. what kind of sore between your shoulderblades? if it's muscle doms your rhomboids etc might just not be used to the work of keeping your shoulderblades 'pinched', but if it's any kind of localized tenderness then you may actually not be bracing enough to protect your bones etc from the weight of the bar.
another thing that tends to happen for me is i unintentionally poke my head way forward once the bar is in place, which puts the not-good kind of stretch on my traps and other upper-back muscles. to fix this i keep trying to remind myself 'chin down' like i'm holding an orange between it and my neck. as opposed to chin 'out' like i'm partly using my head and neck to counterbalance myself in front of the bar. chin-down fixed quite a few things for me, when i first realized this.
for leaning too far forward . . . technically people kept telling me you need your bar path to be over your mid foot all the time. which is fine, but doesn't address the issue of how steep i'm letting my back angle get. so to stay more upright and avoid 'dropping my chest', i sometimes try to remind myself to push my back 'into' the bar - as opposed to just leaning over like a beast of burden and using my back to hold the bar 'up'. dk if that will help.
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How do I load a video pls?0
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Expatmommy79 wrote: »How do I load a video pls?
Upload it onto Youtube and then link the video into a post.0 -
Ok here is a side view of my squat.
I posted it on the facebook group so will start with what they said:
Wrong shoes - check
Don't step so far from the safety - did that just for the video so could see my feet properly
Consider low bar instead of high bar here - will try tomorrow and see how that goes
And to look up or above eye level instead of down - also to experiment tomorrow.
Anything else you ladies see?
https://youtu.be/bLBhc8RdiF8
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Expatmommy79 wrote: »Ok here is a side view of my squat.
Anything else you ladies see?
One of the critiques I got on mine a few pages back was butt wink. I did some research on it, and I practice to avoid it by placing a hand near the bottom of my spine and feeling for when my butt starts to tuck under while squatting with no weight. Concentrating on keeping my core tight the whole way through also helps me. I noticed it on a couple of your reps, but not all of them.
Hopefully you'll get more suggestions from more experienced lifters. You looked really strong and handled the weight well!
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It looks like you're not keeping your weight in your heels and your decent is not controlled. I do notice the buttwink on reps that you break parallel, but on other reps it looks like you don't quite hit it.0
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Can I ask a dumb question? What type of plates are those? When I first started, I was using non-olympic plates. Because they were so close to the ground, it was really difficult to do deads at heavier weights. I switched to olympic plates, but they still don't seem any taller.
Does that make sense?0 -
fabfindz05 wrote: »Can I ask a dumb question? What type of plates are those? When I first started, I was using non-olympic plates. Because they were so close to the ground, it was really difficult to do deads at heavier weights. I switched to olympic plates, but they still don't seem any taller.
Does that make sense?
I have a 35lb and 2.5lb Olympic plate on each side. I'm not sure there's any difference in height on Olympic vs non-Olympic plates, but if you need the bar up higher for deadlifts you can use two blocks. When my kids do DL with an empty bar I prop it up on 2 boxes.0 -
@stapark It's hard to tell a lot based on the angle, but it does look like you have significant knee cave on the way up. Focus on pushing your knees out. If you still have an issue then it might be due to muscle activation issues or something else.1
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Ok ladies. I'm hitting a plateau and really struggling. The first video is a few reps from my second set. Seems ok, but not very deep (let me know what else you see). Second video is third set and my knees are everywhere and not even getting close to parallel. Would you significantly deload for a while or just reduce volume?
https://youtu.be/HbKmBJUBEeg
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idk if you got help on this . . . . it looks like your knees are not travelling in the same groove as your toes in the first place, to me. that could be why you're finding it harder to keep their position as you get tired, because it's kind of arbitrary what that position is. ideally, you almost want the angle of your feet to set a kind of track or a groove that your femurs will mirror as your knees go forward. hope that make sense.
so you can try tinkering with that idea, because knees-above-toes always makes me feel more stable and like my muscles have better leverage position to work from. incidentally, you don't have to point your feet at a specific angle just because someone said to do that. where yours go is more a function of how your personal pelvis and hip sockets are built, so if you find it easier to bring your toes in that could work too.0 -
Ok, here goes. I've never worked with a trainer on lifts so I was hoping for some advice on form. So… Squats first. I appreciate any pointers and tips!
ETA: I don't know how to post a video0 -
jessiferrrb wrote: »Ok, here goes. I've never worked with a trainer on lifts so I was hoping for some advice on form. So… Squats first. I appreciate any pointers and tips!
ETA: I don't know how to post a video
You can paste a YouTube link
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jessiferrrb wrote: »Ok, here goes. I've never worked with a trainer on lifts so I was hoping for some advice on form. So… Squats first. I appreciate any pointers and tips!
ETA: I don't know how to post a video
You can paste a YouTube link
Thanks!
https://youtu.be/TUDcIZd_3uU 0 -
jessiferrrb wrote: »jessiferrrb wrote: »Ok, here goes. I've never worked with a trainer on lifts so I was hoping for some advice on form. So… Squats first. I appreciate any pointers and tips!
ETA: I don't know how to post a video
You can paste a YouTube link
Thanks!https://youtu.be/TUDcIZd_3uU
How long have you been squatting for?0 -
Since mid august. Is it all wrong?0
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jessiferrrb wrote: »Since mid august. Is it all wrong?
No. I'm going to try to give you some feedback in a moment but I want to watch it again.0 -
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Thank you SO MUCH. That's a really nice thing to take the time to do and I super appreciate it.
My ankle mobility is for sure an issue, I've broken my ankles more times than I like to admit doing stupid *kitten*. Interestingly, the breathing I changed just for the video because I wanted to have my timing even and sometimes I need a few breaths at the top. Unjustified and stupid embarrassment is why I may have been extra timid too.
I will start with goblet squats right away. What would you consider high volume. I'm going to keep the video and take it with me for the next round.
Thank you again!0 -
I wouldn't do them at high-volume, I would do them at high frequency. Apologies if I said volume instead of frequency in the video.
Just make sure you're not reaching high levels of fatigue so you can do it often and so rep quality is high.
3-4 sets of 4 or so with a light DB
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Hi everyone. Today a girl asked to use the rack after me. Since she seemed nice I asked her to film my final squat set today for a form check. I would really appreciate any feedback, and if you can't tell by the weight on the bar I'm really new and a little unsure. Thank you ☺️
https://youtu.be/sB1LaBBj-gI 0
https://www.youtube.com/watch?v=XqrXGT6xpaI&feature=youtu.be