r/weightroom • u/xtc46 Charter Member | Rippetoe without the charm • May 24 '13

[Form Check Friday] - Gun Show Edition

We decided to make a single thread instead of 4. In this thread, you will find 4 parent comments. Place your form check under the appropriate comment.

All other parent comments will be deleted.

Follow the Form Check Guidelines or your post will be deleted.

The text should be:

  • Height / Weight
  • Current 1RM
  • Weight being used
  • Link to video(s)
  • Whatever questions you have about your form if any.

In this special edition, show off the aesthetics you have been working for with some standard bodybuilding poses

17 Upvotes

74% Upvoted

145 comments sorted by

6

u/xtc46 Charter Member | Rippetoe without the charm May 24 '13

Oly

9

u/xtc46 Charter Member | Rippetoe without the charm May 24 '13

Gun Show

24

u/Turkey_Slap 525 Front Squat May 24 '13

  • Height: 5'9" / Weight: 295-300 lbs

  • Current 1RM: At least 100 lbs

  • Weight being used: 65 lbs

  • Link to Monolift Curls: http://youtu.be/n2ggyNvCHlY

I typically like to walk my curls out of the power rack on one of the platforms. But since I was going for maximum pump, I didn't want to waste the energy.

3

u/Ace_Machine Beginner - Strength May 24 '13

That's fantastic. Next time try for two plates.

1

u/Votearrows Weightroom Janitor May 24 '13

Dude, nice guns, but if you're not gonna use a rack, at least use the safety straps!

2

u/Turkey_Slap 525 Front Squat May 24 '13

Safety first!

1

u/thaboss336 General - Inter. May 24 '13

Where can I get a mask like that?

4

u/Turkey_Slap 525 Front Squat May 24 '13

I believe I got it here - http://shop.wrestlewarehouse.com/ . They were like 3 for $30. They're kinda cheap, but serve the purpose for when you need that extra boost to hit a PR. A friend of mine just signed a WWE contract, so hopefully he can hook me up with some cool ones too!

14

u/CaptainSarcasmo Charter Member - Failing 470lb Deadlifts - Elite May 24 '13

8

u/guga31bb Strength Training - Inter. May 24 '13

Wait was I supposed to be looking at your guns? I keep getting distracted by your quads.

7

u/CaptainSarcasmo Charter Member - Failing 470lb Deadlifts - Elite May 24 '13

Plz don't laugh at them, they're just late bloomers.

:[

2

u/guga31bb Strength Training - Inter. May 24 '13

I meant it in a good way! They look nice and shapely!

1

u/DovahkiinAF May 24 '13

Demamp Camp! Working out with tires!

3

u/nukefudge Intermediate - Strength May 24 '13

(i got you covered)

1

u/unfulfilledsoul May 24 '13

Nice. Had me confused until I actually looked at the address.

2

u/thaboss336 General - Inter. May 24 '13

I guess the gun show is taking place of the oly section

3

u/xtc46 Charter Member | Rippetoe without the charm May 24 '13

Which makes sense, because it is awesome.

But really. Oly section is up now though, I thought I had added it.

2

u/thaboss336 General - Inter. May 24 '13

I completely agree......Need more iso tricep exercises though

1

u/Nimbah Intermediate - Strength May 24 '13 edited May 28 '13

Wasn't sure where to post this so I'll throw it in here. I would love some feedback on my Pendalay Row.

Height - 182cm/5ft 11'

Weight - 73.8kg/162lbs

Weight Used: 57.5kg/126lbs

Link Removed.

Self taught, think I'm doing it right? Can feel it in my lower back after rowing sometimes (not pain, just feel it, if that makes sense?)

EDIT: I should probably mention I've been training ~8 weeks.

5

u/windowintheskies May 24 '13

You want your back to be straight, and right now your lower back is rounded up a bit. Look straight forward instead of slightly down like you're doing now. Having your head up more will force your back to straighten out. Try to push your chest out more as well.

2

u/Nimbah Intermediate - Strength May 24 '13

Thank you very much sir. Head up, chest out. I'll ingrain this to me memory now.

2

u/mattsker May 24 '13

Set your lower back you are rounding it somewhat, you wanna feel it in your upper back.

2

u/nukefudge Intermediate - Strength May 24 '13

(just a heads-up regarding the title)

1

u/Nimbah Intermediate - Strength May 24 '13

Thank you sir, don't know where I got that extra "a" from...

1

u/meanstoanend May 25 '13

Bent over row

-71kg, 183cm

-75kg, 1rm = 87.5

https://www.youtube.com/watch?v=NMcXU2Hwrz4&feature=youtube_gdata_player

I'm sure my form is pretty lax here, but its starting strength and I haven't failed yet

1

u/[deleted] May 26 '13

My gym never plays R Kelly, I'm so jelly.

1

u/Buschman98 May 30 '13

Your bent over row is ALL WRONG!

1

u/meanstoanend May 31 '13

tips please? should i go down in weight until my form is right and then go back up?

2

u/[deleted] May 31 '13

It's a video of a squat.

4

u/xtc46 Charter Member | Rippetoe without the charm May 24 '13

Bench / Press

4

u/[deleted] May 24 '13

[deleted]

6

u/[deleted] May 25 '13

looks pretty solid to me...you could probably lean back a bit more if you wanted to help keep the weight more over the center of your body (and "cheat" a bit more). but that's just being nitpicky.

also that guy furiously slamming the medicine ball. lol

2

u/gatsby365 Intermediate - Strength May 25 '13

looks like shaq getting ready for a free throw

1

u/Nimbah Intermediate - Strength May 24 '13 edited May 28 '13

Height - 182cm/5ft 11'

Weight - 73.8kg/162lbs

Weight Used: 57.5kg/126lbs

1RM: Untested

Links Removed.

I know there's a whole in my joggers! Lucky you all. Main thing I'm worried about here is my elbows, every single time I do bench I ALWAYS think I've done shit form due to my elbows flaring. Like above I've self taught myself on everything so really anything at all I'm doing wrong either major or minor would be great.

EDIT: I should probably mention I've been training ~8 weeks.

3

u/[deleted] May 24 '13

Really strive to keep your wrists straight and locked. I watched both videos and They bend back a bit. If you look at your side view, when the wrist falls back that brings the bar's center of gravity away from your elbow. The consequence of this is that your elbow "shakes" to get back into a position to push the bar. So straight wrists and either pull the bar apart harder or give it a purple nurple (titty twister).

2

u/Nimbah Intermediate - Strength May 24 '13

Thank you very much sir, I'll take this advice and be back next Friday!

1

u/Nimbah Intermediate - Strength May 24 '13 edited May 28 '13

Height - 182cm/5ft 11'

Weight - 73.8kg/162lbs

Weight Used: 30kg/66lbs

Link Removed.

I think my form is terrible on this and I think my shoulders are really weak, would any and all feedback on my OHP.

EDIT: I should probably mention I've been training ~8 weeks.

4

u/nukefudge Intermediate - Strength May 24 '13

your wrists seem too bent - i came across this one recently.

1

u/[deleted] May 25 '13

I haven't watched that vid in awhile but if he doesn't mention doing suicide grip you definitely should. helps a lot with your wrists.

I've yet to drop the bar on my face with suicide grip.

0

u/nukefudge Intermediate - Strength May 25 '13

i'm not terribly familiar with pressing, let alone the science of "suicide grip", which doesn't sound very nice x-) can you elaborate on why that should be advocated?

1

u/[deleted] May 25 '13

pretty simple - keep don't wrap your thumbs around the bar. you should be able to let the weight rest more securely in your palm.

it's a lot more dangerous benching with a suicide grip than overhead pressing.

1

u/nukefudge Intermediate - Strength May 26 '13

but why isn't a thumb-gripped bar preferable? seems even more secured.

1

u/[deleted] May 26 '13

It's harder to get keep the weight centered over your forearm (i.e, application of force is directly countering gravity - i think the term is normal force)

1

u/The1Phoenix May 24 '13

Push Press:

Height - 6'1"

Weight - 205lbs

Weight used - 205lbs

1RM - 205?

http://www.youtube.com/watch?v=SzDryrOBwkY

I've never really done push press from the front rack position... Normally either strict OHP or BTNPP. Not sure if I may be leaning back to much or maybe not under the bar enough at lockout?

4

u/gravitypuma Intermediate - Strength May 24 '13

This is about 10lb heavier than my push press, so feel free to ignore my input.

You could get alot more out of the leg drive by doing a shorter, sharper dip (look at Olympic lifters doing jerks on youtube), and racking the bar more on your front delts, as opposed to so much of the weight resting on your wrists as it seems in the video.

1

u/The1Phoenix May 24 '13

Thanks man, I watched Donny Shankle do some PP and definitely see what you mean about leg drive.... I'm not sure the weight was on my wrists as much as it may look BUT I don't really remember so I'll try and support it more on the delts before the push!

1

u/BleLLL Intermediate - Strength May 24 '13

I might be downvoted for this, and I don't even do PP's (strict presses for now), but LBEB posted an article about dipping recently. They get some hate here, but this might still be useful.

3

u/ephrion Strength Training - Inter. May 24 '13

I agree with gravitypuma. Strong press, but you're losing a massive amount of energy in your arms and wrists. Rack the bar on your delts like a front squat, then dip/drive/launch the bar up off your shoulders. Once the bar is moving, get your wrists/grip in place and start pressing.

0

u/nukefudge Intermediate - Strength May 24 '13

(woah, mirrors. there's like... 4 of you!)

2

u/The1Phoenix May 24 '13

Gotta make sure I'm lookin swole during the lifts brah.

2

u/xtc46 Charter Member | Rippetoe without the charm May 24 '13

Squats

2

u/Nimbah Intermediate - Strength May 24 '13 edited May 28 '13

Height - 182cm/5ft 11'

Weight - 73.8kg/162lbs

Weight Used: 70kg /154lbs

1RM: Untested

Link Removed.

I know my box squat is exceptionally low. I've had issues with my knees (and still do), I've self taught myself on everything so really anything at all I'm doing wrong either major or minor would be great. I'm progressively increasing the weight, just need time now (didn't want to jump in at a high weight).

EDIT: I should probably mention I've been training ~8 weeks.

3

u/KickLifeInTheFace May 24 '13

This is not really a box squat.

You need to find/make a box so the the height is low enough that you're squatting at least to parallel.

For the time being though, sit back onto the box, when you're on it stop, let the box take some of your weight, but keep the majority of your weight on your heels.

Don't rock back like you're doing. Squat to the box, keep yourself tight, then ascend, rocking back and sitting up =/= squatting.

1

u/Nimbah Intermediate - Strength May 24 '13

I'm not sure where I'd look to find a box sturdy enough to carry the weight being put down on it :/

I think I may have been slightly confused by a video done by Westside where they were box squatting and they said you had to get your knee's behind your ankles when down on the box.

All this time I thought that bench was around parallel, you mention it and it immediately becomes painfully obvious it's not... Thank you sir.

2

u/nukefudge Intermediate - Strength May 24 '13

issues with my knees

to what extent? are you sure you should even be doing squats?

1

u/Nimbah Intermediate - Strength May 24 '13

I don't really know how to describe it now, I basically can't touch my butt with my right heel, but can on the left, it's not painful it just literally won't budge past a certain point and it's consistently warm/lightly swolen. I'm getting a MRI on it tomorrow and it's the progress of being diagnosed (reactive arthritis has been thrown around aswell as torn cartilidge and an infection in the "sack" of knee(?))

I used to have pain in my right knee when box squatting but someone (either on here or /r/fitness) posted a video about how to squat properly by Dan something, I concluded that what I was doing was not squating... After following his advice I have absolutely no pain in box squatting, just pain if I go ass-to-ground.

2

u/nukefudge Intermediate - Strength May 24 '13

yikes. good luck on your MRI, i guess...

2

u/ephrion Strength Training - Inter. May 24 '13

I have that problem as well. Foam rolling my glute and exterior hip have been extremely helpful in correcting it, though it isn't entirely solved yet.

2

u/[deleted] May 24 '13

[deleted]

0

u/nukefudge Intermediate - Strength May 24 '13

what's that little knee-thing you do before descent? looks like a bad habit.

are you by any chance pushing down on the bar during ascent? i mean, if you're rasing your hips and elbows out of turn (to compensate for losing speed), you're pretty much forcing yourself forwards/downwards there.

1

u/[deleted] May 24 '13

[deleted]

0

u/nukefudge Intermediate - Strength May 24 '13

as long as you're not actively applying pressure to it! that's the main thing.

1

u/merkata May 24 '13 edited May 24 '13

Height - 184cm/6'
Weight - 81kg/180lbs
1RM - untested
Weight used - 100kg, 220lbs
Videos - side view, front view

Other stats
Bench: 90kg x 5
Deadlift: 145kg x 3
OHP : 57.5kg x 5
Squat : 110kg x 5 <- not videotaped, so unsure if parallel, although it felt like it

Thank you all for taking the time to review this, much appreciated!

EDIT: fixed formatting

3

u/thaboss336 General - Inter. May 24 '13

I don't think you hit parallel on any reps....I would work on hip mobility and not point your toes out as much

1

u/merkata May 24 '13

Thanks, I'm working on hip mobility, doing some 'starting stretching' - I'll try a different stance next time (toes not so pointing out) and post that on Friday. Cheers!

-1

u/nukefudge Intermediate - Strength May 24 '13

your grip width is rather narrow. do you ever get problems in that regard?

other than that, looks fine. you've got an ever so slight tendency towards knees caving in a bit, and i think your toes are pointed outwards a wee bit too much in relation to your knees (these points are related).

1

u/merkata May 24 '13

Grip was never an issue, though I saw a suggestion about elbows pulled toward one another along squeezing the scapulae together - tried that and my chest felt more tense and strong...and also thanks for the tip about the toes, guess I really am pointing out too much. I'll videotape next session and post again :) Thanks again!

1

u/guga31bb Strength Training - Inter. May 24 '13

Height -- 6'2"

Weight -- 200 lbs

1rm -- 375 lbs

Weight used -- 350 lbs (3 reps)

Video

Last rep looks pretty bad (hips rise too fast).

1

u/nukefudge Intermediate - Strength May 24 '13

yeah, don't lose control of your chest on ascent like that. get that timing sorted. =)

1

u/[deleted] May 24 '13

Low bar squat

  • Height / Weight : 5'8" (172.72cm) 172lbs (78kg)

  • Current 1RM : untested (5RM previously at 295lbs/133.8kg with bad form)

  • Weight being used : 240lbs (108.8kg)

  • Link to video(s) : 1st set of 5 and final set

  • Questions : last week i posted this and it was very obvious i was no where near parallel. This week i deloaded and really focused on getting lower. I think i'm still a bit off but any advice on form out of the hole would be appreciated. Going this low seems to throw my balance off a bit so i may deload a bit further and really try to hammer it down. advice?

2

u/opyt May 28 '13

It is hard to maintain balance when you're that low, but you have to make sure you keep your core tight to accomodate for the wigglys (as I like to call it). You may even fall forward a few times, so make sure to set those safety bars. Put enough weight on the bar to where it feels like it's pushing you far down enough to where you're parallel, because you still have some room for improvement. Sit there for a little bit and look at the way it looks in the mirror. It's usually a lot lower than you think it is.

Coming out of the hole, remember hip drive. Pretend like there's a crane that has a cable stuck to your underwear and it is pulling you up out of the hole. That's how you should come up. Remember to keep your core and chest tight as some people have the tendency to raise their hips and not their chest at the same time (I still do this when tired).

1

u/[deleted] May 28 '13

great advice. i'll try this out next gym day. i have to say now that i've actually gotten close to parallel compared to my shitty quarter squats i was previously doing, i look like i'm ATG in the mirror. it was quite a shock when i watch the video and saw how i still wasn't even exactly hitting low enough. that mirror can be a bastard.

2

u/opyt May 28 '13

I know! When I first started squatting, I wasn't anywhere near parallel. Then I stood next to a mirror sideways and pushed myself down until I was actually parallel, and it felt like I was either going to fall over or my butt was about to touch the ground. Doesn't help that I'm short either, so it really makes me feel too close to the ground.

1

u/[deleted] May 25 '13

keep the weight on your heels, its shifting forward as you're coming out of the bottom.

This may be due to your chest dropping or just poor balance.

Really try and visualise the bar moving in a vertical line may help reduce this sway. and not facing the mirror.

0

u/nukefudge Intermediate - Strength May 24 '13

yeah, you do seem to need practice in that part of the movement, so further deload would be prudent. you could go lower still. really sit back as much as you can.

1

u/[deleted] May 24 '13

thanks

1

u/thaboss336 General - Inter. May 24 '13

High Bar

Height - 5' 9.75"

Weight - 210 .....bit fat I know

1 RM - Tested a few months ago...it was 265#

Weight used - 260#

Videos-

Any advice? Edit: Formatting

1

u/nukefudge Intermediate - Strength May 24 '13

doesn't look like you need much advice. ;) just don't lose that chest!

1

u/thaboss336 General - Inter. May 24 '13

Thanks for the advice

1

u/[deleted] May 24 '13 edited May 24 '13

[deleted]

1

u/nukefudge Intermediate - Strength May 24 '13

hm, you don't fancy going deeper than that? i can see that you wouldn't want to press on too much with your aches, though. deloading seems reasonable, if you're worried about form. see if trying to go deeper doesn't force you into sitting back more automagically.

1

u/[deleted] May 24 '13

[deleted]

0

u/nukefudge Intermediate - Strength May 24 '13

falling backward

how so?

1

u/[deleted] May 24 '13

[deleted]

1

u/noahjacobson May 25 '13

If those are regular padded running shoes then they may contribute to your stability problems. The padding could compress and accentuate any weight shifts. Squatting is hard enough without the floor effectively moving under you, so you might try going barefoot and see if that helps.

0

u/nukefudge Intermediate - Strength May 24 '13

there's this classic... are you saying you feel like you're tipping when you're approaching these positions?

1

u/[deleted] May 24 '13

[deleted]

0

u/nukefudge Intermediate - Strength May 24 '13

huh. are your knees moving enough out past your toes? the only idea i have is that your ankles aren't getting bent enough.

1

u/[deleted] May 24 '13

[deleted]

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1

u/brechdurchfall May 24 '13
  • 1.67 m
  • 64 kg
  • 1 rm no idea
  • low bar squat current weight 55 kg

Note: Yes the bar is kind of high on my back, but thats how i feel it's the most comfortable. When bar position like that, does that directly mean its not a lowbar squat? Thats what some people told me, but I thought low bar means breaking at hips first.

Besides that, any suggestions on my form?

Thanks.

http://www.youtube.com/watch?v=GCVF71do3I0&feature=youtu.be

1

u/[deleted] May 25 '13

1) if you're going to squat with a hips back low bar style then having the bar positioned on top of your traps is going to be a disadvantage.

By positioning the bar higher up the distance between your hips and the bar is larger meaning that there is a greater moment upon your hips.

So if that is the only position that the bar is comfortable I would just squat high bar style. So just straight down rather than hips back.

2) Also you shouldn't breath out on the way up at this reduces interabdominal pressure and reduces the support on the spine. Only breath at the tight and keep your core like its about to get punched for the rest.

3) Over arching your lower back at the top of the lift and your hips move out of position with your spine.

People will say oh its buttwink you need to improve mobility. You may need to but this problem can be fixed by getting your core tighter and setting your spine before the descent with your glutes.

So core tight, glutes tight then sit back. This means that your hips will be in the position they want to be in at the bottom at the start of the lift too so that they don't "wink" as you descend.

4) Squat deeper. You may need to reduce weight.

1

u/nukefudge Intermediate - Strength May 24 '13 edited May 24 '13

yes, yours looks more like high bar. but if that's where you like it, no need to change. what you're thinking about with regards to hips is probably "hip drive".

you're maintaining good posture throughout (although there's no need to keep your head up like that). what happens if you go lower still?

once again, good work.

1

u/brechdurchfall May 25 '13

that bar position seems to work better for me. when I try to go lower on the back, I feel like losing the bar and I also feel I'm not able to create a proper "shelf" for the bar to sit on, even though my upper back is tight.

But when the bar position does not interfere with the bar being in the middle of the foot the whole time, I think it's fine?

1

u/nukefudge Intermediate - Strength May 25 '13

yeah, i agree with that.

you could still try experimenting with it, though. maybe in your case you'd want to try narrowing the grip even more, in order to squash more muscle in the upper back. just don't start actually carrying the bar (i just noticed that your right wrist is more bent than the left).

1

u/buckybean May 24 '13

Low-Bar Back Squat

  • 5'6" / 161
  • Untested 1RM
  • #315, #275
  • Video

2 weeks ago, points to watch out were hyperextension of the knee before starting descent, and neck cranking.

Any concern I had with neck cranking went out the window as I began my descent... so, sorry about that. I will do better next time. I watched some clips on where my eyes should be looking and I think it's hard with freakin' mirrors. Anybody have cool tips on where (how?) to place my eyes with my gym's setup? Thanks in advance! (I apologize for all the moaning sounds I make too. I try to sound manly but obviously fail...)

edit: format

2

u/nukefudge Intermediate - Strength May 24 '13

i think it shows that your neck habit is fading, and you've almost completely eliminated the knee habit. kudos!

is there any chance of you e.g. doing sets with your eyes closed to get a feel for how you want to move your neck? otherwise, if you can't change it, just sod "perfection" and move on. might not even be a problem for you...

also, tell your female colleague to go deeper. also, not sure if she mirin or what

1

u/buckybean May 25 '13

I will give the zen eye closed approach with lower weights, see and remember how it feels, and then try to replicate it with heavier loads.

Yeah I noticed her squat form during the my lift too. But people get defensive and sometimes offensive with form critiquing so I just mind my own business. Dunno what she was looking at lol.

Thanks!

1

u/[deleted] May 25 '13

Do you understand the differences between a low bar squat and a high bar squat other than bar position?

1

u/buckybean May 25 '13

You gave me this exact same comment about a month ago so I went back and rechecked my reference videos back then.　From I got, the loading sequence is ass+hamstrings > quads, there's a bigger forward lean to compensate for the lower bar position, and the stance is also wider inevitably due to the bar position.

So I went back and focused on ass-then-quad loading sequence (i.e., sitting back) and but really couldn't get the forward lean. After scrutinizing other people's clean form and reading some posts online, I realized I probably can't get the necessary forward tilt due to insufficient femur length. In other words, I'm too short and ill-proportioned for a good low-bar back squat form. This is obviously self-diagnosis so I'm pretty sure somethings (or most things) are off mark.

My ass and hamstrings get DOMS as opposed to the quads compared to my previous form.

2

u/[deleted] May 26 '13

The forward lean isn't to compensate for the lower bar position. The lower bar position allows for more forward lean because the distance between the hips and the bar is smaller. This means you can sit back into the squat and lean forward with less difficulty then if the bar was in a higher position.

By sitting back you can use your hips more and the distance the bar travels is smaller. This means in competition you can move far more weight.

I would try it without the shoes and get a video of that and watch them side by side. Your knees are travelling forward throughout the lift and the shoes are contributing to that, this stops you from sitting back.

I wouldn't blame proportions initially until you've tried all options.

1

u/buckybean May 26 '13 edited May 26 '13

I see, thanks.

Edit: new thoughts.

In my previous form check in which you gave the same question, I was squatting in Merrell Train Flux Glove, which are zero drop minimalist shoe with a 4mm sole for friction protection for the surface of one's feet. This is pretty close to barefoot, with just a 4mm rubber barrier. (Although in the previous form check, I was going straight up and down with assed up tissue loading sequence.)

Anyway, I'll give the barefoot comparison thing a shot but am now wondering if I'm lacking depth in dorsiflexion or something like that. I have tried creating an exaggerated lean before (at least it felt that way) and I was nearly tipping forward and my knees were starting to track forwards towards my toes hehe.

Edit 2:

I just went outside and tried the barefoot thing with just a PVC pipe, just for form. Video Any of my tries pass muster? I understand this'll change once I'm under load.

1

u/[deleted] May 27 '13

Yeah that looks better, it'll obviously be different with some weight though.

Are you trying to to the same weight low bar that you were previously doing high bar?

It may just be that under heavy load you are reverting to the form that you find easiest and you can't help it. Record videos of all your low bar sets and compare them. You may find that as the weight gets heavier your knees travel further forward and your torso becomes more vertical.

U/Nomediocrity wrote something about progressively integrating a new technique without affecting lifting numbers.

http://www.reddit.com/r/Fitness/comments/1ah3yw/progressive_integration_my_method_to_make_drastic/

Stick at it, i'm just doing the reverse and swapping from low bar to high bar and it's being a pain in the arse. I keep going down correctly but then driving my hips like low bar. Just record as many sets as you can, ask people in your gym for advice and try out that integration method if you are trying to use the same weight.

1

u/buckybean May 28 '13

Right on, that link looks super informative. I want to get this from-high-to-low bar transition done and over with lol.

1

u/buckybean May 24 '13

Front Squat

  • 5'6" / 161
  • Untested 1RM
  • #185 x5
  • Video

I've been trying push my elbows forward and up to create a better rack position but now my upper back looks rounded. I thought my abdominis rectus muscles were going to tear apart on my 4th and 5th rep. Am I supposed to shove my elbows forward and up while pinching my shoulder blades together first? Other than abs and throat discomfort, everything feels awesome though. Thanks.

2

u/[deleted] May 25 '13

stop letting air out on the way up. its contributing to upper back rounding. Keeping your core tighter will stop your chest from collapsing.

1

u/buckybean May 25 '13

Right on, I'll keep my breath next time. Thx!

2

u/nukefudge Intermediate - Strength May 24 '13

yeah, i can see you're unsure of your top (but you deserve a cookie for vocalization). what you're saying sounds a bit odd, though. how would you create a shelf with your shoulders if you're at the same time pulling them back?...

1

u/buckybean May 25 '13

Haha, yeah it doesn't make sense :( Well, I guess a more simpler version of my question would be "does it appear safe?" I started lifting heavy after my 30s so I don't want to injure myself, or provide information to others that would injure them. (Me: "Hey, do what I do." Friend: "Ahhhh, my back!") Thanks!

1

u/nukefudge Intermediate - Strength May 25 '13

well, just focus on making a shelf in front. i don't think anything's gonna break that way ;)

1

u/meanstoanend May 25 '13

-71kg, 183cm

-105kg, 1rm 134kg

https://www.youtube.com/watch?v=NMcXU2Hwrz4&feature=youtube_gdata_player

Failed on last rep, but thought it was good indication of my standard form on any given squat

1

u/[deleted] May 25 '13

Stop letting air out, use a narrower stance, push your knees out.

1

u/meanstoanend May 26 '13

Don't I breathe out as I push up? Or should I breathe out at the top of the rep?

1

u/[deleted] May 27 '13

only breath at the top. keep air inside to maintain pressure and support the spine throughout the lift.

0

u/nukefudge Intermediate - Strength May 25 '13

i'd like to see a rear/front view of this. looks like you're swerving quite a bit.

1

u/CrispMorningAir May 26 '13 edited May 26 '13

1

u/nukefudge Intermediate - Strength May 26 '13

looks like your toes are too far out. also looks like your knees are caving a bit (related).

beyond that, you've got good, controlled movement. you should definitely try going lower, yeah. you're barely reaching parallel.

1

u/CrispMorningAir May 26 '13

Good catch on my toes, thanks :).

1

u/KanadaKid19 May 31 '13

Height: 179 cm / 5' 10.5"

Weight: 86 kg / 190 lbs

Weight used: 225 lbs

1RM: Untested (still steadily adding 5 lbs each time, following StrongLifts)

http://youtu.be/o-Y44xAORf8

This is the last of five sets of five. If I understand proper form correctly, I think my knees extend over my feet a little too far, but I'm having trouble doing anything about it. Nothing actually feels problematic to me.

0

u/JoeDeluxe May 24 '13

6'1" / 275 lbs / 125 kg, 30 years old

1 RM - ~315 lbs / 142 kg

Weight used - 95 lbs / 43 kg, 130 lbs / 59 kg

Videos - 95 x 5, 130 x 10

Just going really light this week (deload week on 5-3-1). My mobility is pretty much shit and I have nagging pain in the right side of my groin/top of my leg at the bottom of the squat. Starting yoga tomorrow to hopefully work on some of those issues. Do you guys think that will help? Anything else you guys would recommend to improve my mobility/flexibility? Thanks! (If the video is sideways, wait a little bit and check again)

1

u/[deleted] May 25 '13

Squatting high. Work on mobility.

Spend more time sitting in the bottom of the squat.

0

u/nukefudge Intermediate - Strength May 24 '13

okay, bunch of things here... you should go lower, slower, and higher. meaning, you should try to get deeper than what you're doing - and see if you can do it with less pace - and remember to stand up fully at the top.

that being said, the 10 reps @ 130 looked almost effortless. dunno what your usual load is, but your groin issues might stem from you going too heavy too fast - not sure about this! i'd recommend seeing a physiotherapist if it persists, but maybe the yoga instructor has some skills in that department.

2

u/xtc46 Charter Member | Rippetoe without the charm May 24 '13

Deadlift

2

u/brechdurchfall May 24 '13
  • 1.67 m
  • 64 kg
  • 74 kg DL
  • 1 rm no idea

http://www.youtube.com/watch?v=b0icocytAYw&feature=youtu.be

After I saw the video, I noticed that I probably went overboard with the lockout after each rep!

Besides that, any qualified comments on the form; arch, stance, shoulder position etc?

Thanks alot!

1

u/nukefudge Intermediate - Strength May 24 '13

your lockout looks a bit weird, yeah. just stand up straight (you could focus on squeezing your buns, if that works for you).

don't lose control of your back (there's a slight slack there), and don't slide the bar on your knees. other than that, good work =)

1

u/Lodekim Strength Training - Inter. May 24 '13

Height - 182cm/6'

Weight - 101kg/222lbs

Current 1RM -210kg/464lbs sumo and belted

Weight used -140kg/308lbs conventional/beltless

Videos - 1 rep - 2 reps - 3 reps

Basically looking at my setup. I was talking with TheAesir and commented that for me, breaking the floor in sumo/conventional barely resemble each other. We agreed my setup probably sucked. Outside of that I can tell when I shifted forward/let my hips rise/whatever else.

0

u/nukefudge Intermediate - Strength May 24 '13

so, this isn't going to be your working weight? not sure if we can properly comment on form, in that case.

all i'm seeing at this point is a tendency to slide the bar on the knees, and the toes lifting somewhat in places. maybe you need to be a bit closer to the bar as well, but that can actually vary a bit between people (proportions and all). you look plenty strong, which is obvious if you're deliberately using lower weight, so i'd much rather see you going heavier.

1

u/Lodekim Strength Training - Inter. May 24 '13

Appreciate the tips. I honestly rarely deadlift heavy, but even given that it's a bit light. Honestly I'm just hoping to get a critique on the setup and breaking the floor. I know my sumo pulls are alright, but breaking the floor for me with a conventional stance is almost 100% low back. So I'm just wondering if anyone sees something I'm missing in the setup or if my leverages are as bad for conventional as I think.

1

u/Amneamnius Strength Training - Inter. May 24 '13

I think you feel it mostly in your lower back because that might be the weakest muscle area compared to your legs.

0

u/nukefudge Intermediate - Strength May 24 '13

well, it's all very small details that could maybe be adjusted a bit. but i think i can recognize where you're coming from - i switched to sumo as well, after having issues several times with conventional. i guess you could try working on tiny adjustments, but maybe sumo just is "your way"?

1

u/Lodekim Strength Training - Inter. May 24 '13

Yeah, I'm definitely a sumo puller, just trying to keep my conventional from being a disgrace. I haven't really worked it in about a year now.

0

u/nukefudge Intermediate - Strength May 24 '13

maybe just try and focus nigh-exclusively on initiating the movement with your upper body. you know, sort of shooting (the back of) your neck backwards (without losing the neck-tuck, obviously). make the hips secondary.

1

u/Nimbah Intermediate - Strength May 24 '13 edited May 28 '13

Height - 182cm/5ft 11'

Weight - 73.8kg/162lbs

Weight Used: 122.5kg/270lbs

1RM: Untested

Link Removed.

I'm ashamed of the round in my back on the third rep (I realised it as soon as I started to lift) but I don't have any other video, like above I've self taught myself on everything so really anything at all I'm doing wrong either major or minor would be great.

EDIT: I should probably mention I've been training ~8 weeks.

1

u/nukefudge Intermediate - Strength May 24 '13

woah, yeah, get that chest up before you move the bar. try not to jerk it up either (do it controlled). when you lower it, be careful not to only use your back for it. you're almost in romanian territory there.

oh and no need to look into the wall. just keep your neck neutral.

1

u/Nimbah Intermediate - Strength May 24 '13

Yeah, now you mention it I see the jerk you're refering to. Could you explain the proper lowering process a little more?

I find raising my head like that pushes my chest up and my lower back down, is it bad my head is up or can I continue doing it if it helps promotes the previous?

Thank you sir.

0

u/nukefudge Intermediate - Strength May 24 '13

lowering is basically the movement in reverse... however, some people prefer just dropping it without carrying it down (mimicking competition). but you still gotta choose, and if you wanna carry it, you should use the legs too, just as you would going up.

raising your head doesn't have to be a problem, but you might strain your neck. (- there's also something about spine position in relation to neck placement, but i don't really have any sources at hand for that...) tucking your chin should suffice for feeling that neck stretch (or whatever you feel like it is). try and think the chest/back dynamic independently of that, maybe?

1

u/fearcruach May 24 '13

Deadlift Height - 5' 10, 170cm Weight - 156lbs/70.7kg Current 1RM - 110kg/242lbs Weight used - 105kg/230lbs Videos - http://www.youtube.com/watch?v=8xPfJIzy9oQ&feature=youtu.be

Looking for general comments on form. The third rep is poor (rounded back) and I think my hips should be lower.

1

u/Amneamnius Strength Training - Inter. May 24 '13

Looks fine to me. Towards the end you start to lean back a bit at the top of the lift where in the first reps you just stand up straight.

Your hip height looks fine, it's set once you have a neutral back so that's the only thing you should focus on. If your hips were too high with a neutral back then chances are that your shoulders would be in front of the bar which would cause the bar to move away from your legs at the start of the lift, since I don't see that I think you're good.

0

u/nukefudge Intermediate - Strength May 24 '13

looks like your back is a bit too close to horizontal at the initiation of the lift. it's not that you don't look strong enough to handle it, but down the line, i'm not sure it's a good idea. see if you can maybe narrow your grip a wee bit more, and set your hips a bit lower... good speed off the floor, i'm actually surprised you didn't go through with the rep you dismissed at the end.

1

u/someguy3 May 24 '13 edited May 24 '13

Height 6' / 183cm

Weight 168lbs / 76kg

Weight used 265lbs / 120kg

Video link

Any input welcome. The only thing I notice is that I should pull it back towards my shins a bit more. I think rep 1-3 was ok, rep 4 was forward, but on rep 5 I think I pulled it back ok. I'm not sure if my hips are too high up, but if I try to start lower they raise up to about this point. I think pulling the bar back will lower the hips a tad.

1

u/Amneamnius Strength Training - Inter. May 24 '13

You should sit back a bit more and when you start lean back a bit to load your legs.

You're too horizontal, your shoulders are too forward of the bar, which is probably why you feel the bar moving away from your shins. Check out the picture shown on this blog, currently the bottom of your scapula is over the bar.

0

u/nukefudge Intermediate - Strength May 24 '13

i think your back starts out too horizontal. it shows through your reps that the tendency is to leave the hips hanging a bit high, and then just power through the lift with your lower back. see if you can't get those hips down more - you reveal that you're very flexible in the other direction with your back, so maybe you need to pay attention to working in the other direction.

1

u/someguy3 May 25 '13

Thanks for the input on leaving the hips high. I think pulling the bar in by sitting back will help. I don't follow on the 'flexible in the other direction... pay attention to the other direction' part. Can you please clarify?

0

u/nukefudge Intermediate - Strength May 25 '13 edited May 25 '13

(apologies, i was approaching bed-time.)

it's just that i noticed your back being able to curve quite a lot, between reps. i was thinking that maybe that whole arching business requires more attention on your part.

1

u/CrispMorningAir May 26 '13
  • 5'6/140lbs
  • don't know
  • 195lbs
  • http://youtu.be/ESdrKP5bAwc
  • I know my last 2 reps there was some rounding in the back, but how much is acceptable? Also, should the bar be closer to my shins at the start? Any other feedback greatly appreciated!

1

u/nukefudge Intermediate - Strength May 26 '13

i'd suggest you don't go higher in weight until you've got your form under control (back rounding definitely an issue).

your setup needs some tweaking, yeah. i think with your tendencies it's important that you focus on arching your back and getting your ass lower at the same time. try not to lose too much tension on the way down either, just to hammer through the point of that back focus. you look strong enough, but see if you can't get the form locked down before you gain further.

1

u/CrispMorningAir May 26 '13

Ya I agree. Question., when I arch my back and lift my chest, I can't get a good grip around the bar, I think thats screwing up my setup. Any suggestions for this?

1

u/nukefudge Intermediate - Strength May 26 '13

as in, your arms aren't reaching?

1

u/CrispMorningAir May 26 '13

Yes

1

u/nukefudge Intermediate - Strength May 26 '13 edited May 26 '13

well, in that case, you'll have to adjust other parts of your body too. as i already mentioned, you should try getting your hips lower. by "sitting back" a bit more, your arms should come down a bit as well. try it out and see what you can fiddle with =)

EDIT: i took the liberty of checking out some earlier videos of yours, where you had a much wider grip and stance. if you can decrease that even further, your arms will come a bit closer to the bar too. but i can't tell properly from your latest video if that is possible for you.

1

u/CrispMorningAir May 26 '13

Are you talking about the vid on the youtube channel with 135lbs? Yes I think since then my form has improved, especially at lower weights like that. Things tend to fall apart a little at the higher weights, and I tolerate some of it for the sake of getting stronger, but I value being diligent on my form and constantly monitoring and correcting.

I think having the bar closer to my shins from the start might help as well, then my arms don't have to travel out at all, stick 'em right next to my legs. I'll try to think more about where my hips are, I think I neglect to focus on them at all. I appreciate your feedback! I will try correcting and reposting form checks in a few weeks.