Barbell "Form check"(e.g., Squats, Deadlift, Benching, Presses)
Replies
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So with your deadlift we have alot going on here. For one you get nice back extension early on, but lose it after a couple reps making the pulls harder. I do expect some loss but we will get better the more we practice with useful cues/adjustments.
We also are performing touch & goes making the pulls easier after the first rep.
Your gaze on to first couple reps is literally out at a wall or a mirror I assume. Not ideal. Then you switch your gaze to something just in front of your feet. Also not ideal.
Here are the things I would have you work on in order one at a time.
1. I prefer you not facing a mirror if you are.
2. I prefer you to stop between reps and perform your Valsalva maneuver at the bottom.
3. I would like you to engage your lats by depressing your shoulders down your torso. A decent cue can be to think of someone is attempting to tickle your armpits from behind so "close them" or "squeeze them".
4. A good starting point for your gaze would be somewhere in between the two you used in the video. About 8-12' in front of you.
5. When you are lowering the barbell, I would like your first movement being a hip hinge back towards the wall behind you. You tend to bend your knees immediately which in turns forces the barbell to lower around your knees instead of straight down. A empty barbell RDL can help practice this quickly just to introduce the feeling.
6. Perhaps this video is different from what the trainer is seeing previously but I respectfully disagree entirely from this video at least. Your head is moving up and down depending on where you are looking partially responsible why you are losing tightness in your upper back. Take your gaze and get locked in. Rigid is a good thing in performing the deadlift. Move your eyes, not so much your head.
Swipe over to the 2nd video from IG and it gives a decent idea of the gaze I'm describing along with the reset between reps. Hopefully it may be usefully on what Is like you to practice on.
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So with your deadlift we have alot going on here. For one you get nice back extension early on, but lose it after a couple reps making the pulls harder. I do expect some loss but we will get better the more we practice with useful cues/adjustments.
We also are performing touch & goes making the pulls easier after the first rep.
Your gaze on to first couple reps is literally out at a wall or a mirror I assume. Not ideal. Then you switch your gaze to something just in front of your feet. Also not ideal.
Here are the things I would have you work on in order one at a time.
1. I prefer you not facing a mirror if you are.
2. I prefer you to stop between reps and perform your Valsalva maneuver at the bottom.
3. I would like you to engage your lats by depressing your shoulders down your torso. A decent cue can be to think of someone is attempting to tickle your armpits from behind so "close them" or "squeeze them".
4. A good starting point for your gaze would be somewhere in between the two you used in the video. About 8-12' in front of you.
5. When you are lowering the barbell, I would like your first movement being a hip hinge back towards the wall behind you. You tend to bend your knees immediately which in turns forces the barbell to lower around your knees instead of straight down. A empty barbell RDL can help practice this quickly just to introduce the feeling.
6. Perhaps this video is different from what the trainer is seeing previously but I respectfully disagree entirely from this video at least. Your head is moving up and down depending on where you are looking partially responsible why you are losing tightness in your upper back. Take your gaze and get locked in. Rigid is a good thing in performing the deadlift. Move your eyes, not so much your head.
Swipe over to the 2nd video from IG and it gives a decent idea of the gaze I'm describing along with the reset between reps. Hopefully it may be usefully on what Is like you to practice on.
wow, can't thank you enough for the detailed feedback. I will get started with these one at a time. About your point no. 5, I was scraping my knees on the bar and I thought that was normal. Now I know. About point no. 6, he asked me to stare at the ground but I forgot and started looking in the mirror during that lift. I saw your video ( what a lift!) , thanks for sharing! I will try to look 8-12' in front of me next time1 -
Hey @Chieflrg, here are two videos from my deadlift session today. They were separate sets, the side view had a RPE of 7-8 and the front view was a 9 I think. Thank you so much for helping me out
https://www.youtube.com/watch?v=JrEBcunlDHg 0 -
Hello again @Chieflrg,
Please could I get your input on my deadlifts? This set was 1st of 3 at 120kg x 6.
I’m reasonably happy with what I see but note that my neck position looks somewhat off neutral. I’m aiming to (and think I am) fixing my gaze on a spot that’s effectively on the floor 10-15ft in front. It doesn’t quite look like it though.
(I’m not sure why sometimes it embeds the video and other times not)
https://youtube.com/shorts/EpMG7_doYvc?feature=share
As always, your input is appreciated.
Dave0 -
Ah… it didn’t embed because I made it a “short”. Not sure what the point of those are. Here’s the same video.
https://youtu.be/4IybgOakjoc 0 -
happimess01 wrote: »Hey @Chieflrg, here are two videos from my deadlift session today. They were separate sets, the side view had a RPE of 7-8 and the front view was a 9 I think. Thank you so much for helping me outhttps://www.youtube.com/watch?v=JrEBcunlDHg
So I see improvement, awesome!
There are couple things we can strive to work on.
1. One I would like to see you start with your arms straight. If you notice nearly every rep you jerk your arms straight after initiating the start of the lift. We want arms straight and feeling a tad "heavy hands" before we actually start the pull. We do this by starting with our arms straight and squeezing our triceps while depressing our lats(#3 previous suggestion). Really squeeze our armpits shut and keep this feeling the entire lift back to the floor.
2. We can start with our hips a bit higher. While performing the above correction more than likely you will have to set up closer to the barbell than you would if you were pulling of a even floor. So our shins will be slightly more vertical yet touching the barbell. Your hips should be the same height you see when the barbell breaks the floor. It's a common error of efficiency we see on newer and many more advanced lifters and I think you could benefit from a higher starting position.
I'm linking a setup video I think might be helpful for you and might find useful.
https://www.youtube.com/watch?v=wYREQkVtvEc
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Hello again @Chieflrg,
Please could I get your input on my deadlifts? This set was 1st of 3 at 120kg x 6.
I’m reasonably happy with what I see but note that my neck position looks somewhat off neutral. I’m aiming to (and think I am) fixing my gaze on a spot that’s effectively on the floor 10-15ft in front. It doesn’t quite look like it though.
(I’m not sure why sometimes it embeds the video and other times not)
https://youtube.com/shorts/EpMG7_doYvc?feature=share
As always, your input is appreciated.
Dave
Hey Dave !
So yeah your neck position is reasonable in this video.
So I see you shifting forward toward your toes after breaking the floor. This "could" be from every so slightly sitting back in the starting position and just finding a more optimal balance or I hazard this has more to do with your footwear.
It appears you're wearing Addias power lifts which I find useful for many people performing squats or even benching. Because of the raised heel it can and usually throw off the balance and pitch us forward during/after the break off the floor. I'd like you to try a flat soled shoe without a raised heel. I recommend a leather indoor soccer or wrestling shoes because of the good arch support and no heel. If you have a pair of Chuck's or Van's, it can also work.
When we move shift forward for any reason, our gaze might be a bit more noticeably challenging.
All in all, well did!1 -
happimess01 wrote: »Hey @Chieflrg, here are two videos from my deadlift session today. They were separate sets, the side view had a RPE of 7-8 and the front view was a 9 I think. Thank you so much for helping me outhttps://www.youtube.com/watch?v=JrEBcunlDHg
So I see improvement, awesome!
There are couple things we can strive to work on.
1. One I would like to see you start with your arms straight. If you notice nearly every rep you jerk your arms straight after initiating the start of the lift. We want arms straight and feeling a tad "heavy hands" before we actually start the pull. We do this by starting with our arms straight and squeezing our triceps while depressing our lats(#3 previous suggestion). Really squeeze our armpits shut and keep this feeling the entire lift back to the floor.
2. We can start with our hips a bit higher. While performing the above correction more than likely you will have to set up closer to the barbell than you would if you were pulling of a even floor. So our shins will be slightly more vertical yet touching the barbell. Your hips should be the same height you see when the barbell breaks the floor. It's a common error of efficiency we see on newer and many more advanced lifters and I think you could benefit from a higher starting position.
I'm linking a setup video I think might be helpful for you and might find useful.https://www.youtube.com/watch?v=wYREQkVtvEc
Thanks a ton for all this great info! I should write you a cheque haha. I was confused about the lat engagement tip you gave me last time but I think I get it now. I will try thess out in my next session and report back. Cheers!1 -
Hello again @Chieflrg,
Please could I get your input on my deadlifts? This set was 1st of 3 at 120kg x 6.
I’m reasonably happy with what I see but note that my neck position looks somewhat off neutral. I’m aiming to (and think I am) fixing my gaze on a spot that’s effectively on the floor 10-15ft in front. It doesn’t quite look like it though.
(I’m not sure why sometimes it embeds the video and other times not)
https://youtube.com/shorts/EpMG7_doYvc?feature=share
As always, your input is appreciated.
Dave
Hey Dave !
So yeah your neck position is reasonable in this video.
So I see you shifting forward toward your toes after breaking the floor. This "could" be from every so slightly sitting back in the starting position and just finding a more optimal balance or I hazard this has more to do with your footwear.
It appears you're wearing Addias power lifts which I find useful for many people performing squats or even benching. Because of the raised heel it can and usually throw off the balance and pitch us forward during/after the break off the floor. I'd like you to try a flat soled shoe without a raised heel. I recommend a leather indoor soccer or wrestling shoes because of the good arch support and no heel. If you have a pair of Chuck's or Van's, it can also work.
When we move shift forward for any reason, our gaze might be a bit more noticeably challenging.
All in all, well did!
Thanks Chief. I’ll find some new footwear and give that a try. Appreciated, as always.
Dave
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Hello again @Chieflrg,
Please could I get your input on my deadlifts? This set was 1st of 3 at 120kg x 6.
I’m reasonably happy with what I see but note that my neck position looks somewhat off neutral. I’m aiming to (and think I am) fixing my gaze on a spot that’s effectively on the floor 10-15ft in front. It doesn’t quite look like it though.
(I’m not sure why sometimes it embeds the video and other times not)
https://youtube.com/shorts/EpMG7_doYvc?feature=share
As always, your input is appreciated.
Dave
Hey Dave !
So yeah your neck position is reasonable in this video.
So I see you shifting forward toward your toes after breaking the floor. This "could" be from every so slightly sitting back in the starting position and just finding a more optimal balance or I hazard this has more to do with your footwear.
It appears you're wearing Addias power lifts which I find useful for many people performing squats or even benching. Because of the raised heel it can and usually throw off the balance and pitch us forward during/after the break off the floor. I'd like you to try a flat soled shoe without a raised heel. I recommend a leather indoor soccer or wrestling shoes because of the good arch support and no heel. If you have a pair of Chuck's or Van's, it can also work.
When we move shift forward for any reason, our gaze might be a bit more noticeably challenging.
All in all, well did!
Thanks Chief. I’ll find some new footwear and give that a try. Appreciated, as always.
Dave
Hope it helps. You're technique is looking polished.0 -
Hi Chieflrg- would this deep enough for competition? Thank you!
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@billkansas
It's borderline from what I can see. If you were planning to compete I would have you train a tad deeper.
For general training purposes without aspirations to compete, depth is fine.
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Thank you. I think "knee's out" is the cue? Any other advice? I did follow some posts above and invested in some better shoes!0
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@Chieflrg I've been working on my glutes and hamstrings for the past couple of months and I think i'm finally ready to get stronger on the squat. I found that the safety bar squat is perfect for me, I really want to get strong on this exercise, can you tell me if i'm doing it «correctly» so to speak? My goal is 225lbs for quality reps :
https://www.youtube.com/watch?v=daW34Y_11jg
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@Chieflrg I've been working on my glutes and hamstrings for the past couple of months and I think i'm finally ready to get stronger on the squat. I found that the safety bar squat is perfect for me, I really want to get strong on this exercise, can you tell me if i'm doing it «correctly» so to speak? My goal is 225lbs for quality reps
So yeah a pretty good squat there!
So I'm not sure if the floor has some noticeable humps but before you actually start you keep shifting you weight back and forth between heel and toes. Ideally I would like you to feel even pressure on your feet from toes to heel and side to side(the entire foot-even pressure). This might have your back angle pitched forward slightly similar to when start your decent. This isn't a bad thing. The key is to have even pressure to promote balance where ever that is for you as a individual and your anatomy.
One thing that appears to be happening is you're favoring your weight back onto your heels on the accent as well. Notice how your toes keep lifting up? This very well could be the camber of the SSB just throwing you off balance as we usually feel pulled forward and might over correct. Regardless we want to keep even pressure of the feet on the way up as well, even if that means we might "feel" we are leaning forward a tad too much. Again the cue is "even pressure".
One thing that I that really applaud you on is using appropriate weight in this set. I can see you are challenged but not grinding although it doesn't always feel that way
. The weight could be 100 or 500lbs, that is arbitrary it is good weight for you on this day for your adaptations. Your technique is really good, just a little polish needed which everybody goes through during their entire lifting career. Well did!
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billkansas wrote: »Thank you. I think "knee's out" is the cue? Any other advice? I did follow some posts above and invested in some better shoes!
Sorry I missed this reply. Not actually seeing your squat I wouldn't be sold on a any cue. There may be a slight adjustment in foot position, toe angle, bar placement, intensity etc...that would achieve the desired result. "Knees out" may be appropriate, and then again it may not.
I would encourage on finding what works for you as a individual and of course feel free to post a set if you like.
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@Chieflrg I've been working on my glutes and hamstrings for the past couple of months and I think i'm finally ready to get stronger on the squat. I found that the safety bar squat is perfect for me, I really want to get strong on this exercise, can you tell me if i'm doing it «correctly» so to speak? My goal is 225lbs for quality reps :https://www.youtube.com/watch?v=daW34Y_11jg
Yeah it was me trying to set my feet in postition, for some reason i'm afraid of losing balance and it was always an issue when squatting.
Thank you for the feedback, I woke up with neck pain and I don't know if it's due to the bar placement or something else.0 -
Yeah it was me trying to set my feet in postition, for some reason i'm afraid of losing balance and it was always an issue when squatting.
Thank you for the feedback, I woke up with neck pain and I don't know if it's due to the bar placement or something else.
Yes it very typical at certain times of training even with the most experienced lifters, we will go through some balance issues.
Neck pain could be from a combination of many things. Unless the padding slot was facing down on your traps exposing the bar more, I wouldn't think it is bar placement since the SSB doesn't really adjust.
Some possibilities could be when you squat within your programming day, bracing, even focus from being "afraid" of a certain weight, movement, or working through tweaks. Again I wouldn't point to one thing as if this is new.
Not knowing your programming I wouldn't hazard to guess nor would it be extremely important to me as 99% of the time these type of experiences go away in a few days. If it is uncomfortable to perform SSB maybe switch to a lowbar, hip belt, front, or leg press on the day you have SSB and just adjust the weight accordingly.
Just some options to consider if you haven't already.
I look forward to seeing your progress!
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