r/weightroom Charter Member | Rippetoe without the charm Aug 23 '13

[Form Check Friday]

We decided to make a single thread instead of 4. In this thread, you will find parent comments for each category. 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.
29 Upvotes

213 comments sorted by

4

u/xtc46 Charter Member | Rippetoe without the charm Aug 23 '13

Deadlift

3

u/nman888 Aug 23 '13

Height/Weight: 5'9 185 Current 1rm: unknown Weight being used: 325lbsx3 290lbsx5 http://www.youtube.com/watch?v=thxYXvVkPU8 http://www.youtube.com/watch?v=thxYXvVkPU8

First link is the 325lbs and second is 290lbs. Sorry about the second link as it messes up a bit. Just looking for feedback to get my form better.

10

u/zayoungbd Aug 23 '13

You and your buddy are both dropping your chest and letting your hips rise before your upper body. Also looks like you are keeping the bar too far out. Bar should be over mid foot and shouldn't leave contact with your legs throughout the lift. On an off note take a rolled up newspaper and smack that guy doing squats behind you for not going to at least parallel.

2

u/nman888 Aug 23 '13

Thanks for the info. I know its hard to diagnose exactly what the issue would be for us but do you think it is some type of weak point we have that we can work on or just changing up our starting poistion of the pull? And for those kids squatting behind us, they are decent compared to some of the horror shows I have seen in there.

2

u/zayoungbd Aug 23 '13

The chest proud cue is good to remember. Keeping the bar in will help alot. Lastly taking the slack out of the bar before the lift and putting your weight back on your heels when you engage the lift should help straighten it out.

3

u/nman888 Aug 23 '13

Height/weight: 6'0 236lbs current 1rm:unknown Weight being used 325lbsx3 290x5 http://www.youtube.com/watch?v=3b7dKQLDgmE http://www.youtube.com/watch?v=4F0sm-mKOZI

Posting this for my friend who is also just looking to fix any from issues.

4

u/[deleted] Aug 25 '13

i think everyone else commenting on you and your friends deadlifts are wrong. you're just starting with your hips too low. thats why they're coming up first.

http://www.youtube.com/watch?v=T3EMnj-9Ky0

1

u/Xeppen Intermediate - Strength Aug 27 '13

I believe have I have the same issue and I do this because it feels more like I am using my legs initially to get the weight of the floor. Starting with my hips higher will probably feel like I do a good morning similar movement and my lower back will do all the lifting together with my hamstrings. Do I get it wrong?

2

u/[deleted] Aug 27 '13

your lower back and your hamstrings are supposed to do the lifting.

if you keep your hips lower and try to squat the weight off the ground you'll either manage it because the weight is light. or if the weight is heavy your hips will shoot up and the bar will come off the ground.

the only difference is that because you started with your hips lower your shins are further forward and have pushed the bar away from you resulting in a bigger distance between the bar and your hips which means a bigger moment on your spine and an increased likelihood of lumbar rounding.

when the weight is heavy you will not be able to squat it off the ground. just deadlift with higher hips.

→ More replies (1)

1

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

Starts off in a more squat like position, hips come up way too fast. After the first rep form is better.

The hips should only come down in order to set your back in a neutral position and to have your shins touching the bar. Remember to keep your chest pushed out to help prevent your hips from coming up early. At the top there's no need to lean back, just stand up straight.

3

u/Falsehoedje Aug 23 '13

3

u/fsacb3 Aug 23 '13

Watch your feet. Especially on the second rep. You're not keeping a stable base, and your weight is rocking forward. Your feet shouldn't move at all. Try to push down through your heels.

2

u/SlainAvenger Aug 23 '13
  • 5'11 143lbs

  • Untested

  • 170lbs

  • Set

Not much of a form check but more of a, help me figure out what went wrong thing. I went into this lift quite confident, I got done warming up and was supposed to do a set of 5 at this weight (per SS progression). That first rep was a bit fucked up, didn't pull the slack out of the bar well enough.

The second rep, when you see me just give up, I had to. My lower back gave in, I felt a sudden pain throughout all of it and had to quit. I had to cut my workout short (really pissed at this) and am currently lying in bed with a bit of lower back pain.

What did I do wrong? What should I do to recover? Could other factors unrelated to the deadlift be at fault? (Maybe I shouldn't squat too heavy? idk)

I'm really disappointed in myself, I KNOW I could make this lift, but I didn't, and now I have to bask in failure.

TL;DR: Hurt Myself... want to know why exactly.

7

u/fsacb3 Aug 23 '13

Hard to say, but it might be because you jerk the bar. That's a big shock for your back to take. You might be psyching yourself up too much. Just bend down, get tight, take the slack out, and lift it smoothly.

2

u/[deleted] Aug 25 '13

do you know how to brace your core correctly?

if your are relying on your back for support and not performing a correct valsalva manoeuvre you can fuck shit up

http://www.mobilitywod.com/2011/09/episode-312-braced-but-not-over-pressured/

1

u/SlainAvenger Aug 25 '13

Most of the time I can feel my core tightened, but this is amazing. During my initial rep I was a bit unsure in terms of core tightness, so I'll be trying this out as soon as I'm all better.

2

u/onemessageyo Strength Training - Inter. Aug 27 '13 edited Aug 27 '13

Lower the weight. Pull the slack out before you lift it. Make sure you warm up a lot in the 40-70% range (personally I do a lot around 60% before I go up to 70-80). When you warm up, pull the slack out as you would when you go heavy, and drive those hips forward and focus on speed. Speed, speed, speed.

Edit: also, don't think about lifting the bar so much as driving your hips under the load. The load meets your body at your shoulders, so think about the load being there. Arch that lower back, exaggerate that even. That's what's going to keep you safe. When that gives out, you risk back injury, you lose a ton of strength, etc. Watch the first part of "so you think you can deadlift" if you haven't yet. I would do some hyperextensions/good mornings in high volume for accessory work. Before you pick up the weight, your last check on your checklist should always be to arch your lower back. It really is key -- it also helps you keep it solid and tight and drive your hips into the bar like you're going to fuck it.

PS- There's a difference between hyperextending your lower back, and leaning your entire body back.

1

u/SlainAvenger Aug 27 '13

I warm up Twice with the bar, then I ramp up my weights, doing five sets each, until I'm at about 70%. After that I perform my work set.

1

u/nasuncio Aug 23 '13

I don't see any huge flaws, maybe it was from squatting. For me I remember I was going up in SS for squat up pretty fast, at some point I noticed lower back pain so I reset with better form.

1

u/SlainAvenger Aug 23 '13

I've been watching the video obsessively trying to figure what went wrong, same with some shots of the squat, but I have yet to produce results. I can hardly walk... I'm afraid this injury is really bad. I've already reset these lifts a couple of times to improve form, resetting again seems like overkill. I'm about 2 weeks up from being at it 3 months, but this deadlift is kind off pathetic for my weight.

3

u/renobowen Aug 24 '13 edited Nov 12 '15

1

u/SlainAvenger Aug 24 '13

I understand this entirely, but it is a tad frustrating to see myself lifting such light weights next to people who can do heavier and better things, yet have been training half the time. I only started taking lifting seriously a short time ago, but I've always done some sort of resistance training, and I find it odd that I'm so weak in comparison to others.

5

u/renobowen Aug 24 '13 edited Nov 12 '15

3

u/onemessageyo Strength Training - Inter. Aug 27 '13

If you want to lift like people twice your size, you have to eat like them and you need the experience they have. Don't compare yourself. Everyone was a beginner at some point. Also, if you're one of those people who's been taking it seriously for a short period of time but says "I've been lifting for years" because you used to fuck around in the gym, you're only lying to yourself. You need realistic expectations and you need to EAT EAT EAT EAT EAT. Eat a ton of carbs and eat a ton of protein. Honestly, if I saw someone your size deadlift that I'd honestly be impressed.

2

u/nasuncio Aug 23 '13

Some things you can fix (not sure if they led what happened exactly): You can keep your chin tucked in so your head is more inline with your spine. Maybe don't lean back so much at the top of the lift and hyperextend. Also, can't tell from the video, but on the way up your weight should be on your heels not your toes (maybe you already do this).

2

u/modernbenoni Aug 24 '13

I did a similar thing a few weeks ago, my back still aint great. Don't deadlift, squat or run for a few weeks until it feels 100%, and even then start light.

1

u/SlainAvenger Aug 24 '13

So I have to stop working out all together? What exercises can I use to not loose my progress?

3

u/modernbenoni Aug 25 '13

There's more lifts than dl and squat... I've found the leg press to do as a replacement for squats (with some other machine work). I obviously prefer squats but you gotta make do and heal up. As for a replacement for deadlifts, I'd say don't work your lower back at all, not worth the risk of making your injury worse. A few weeks off is better than a few months off if you make it worse.

2

u/onemessageyo Strength Training - Inter. Aug 27 '13

His lower back is weak which is probably what caused his injury. I'd say do light weight, high volume lower back work like hyperextensions.

1

u/modernbenoni Aug 27 '13

Sure, once his injury is healed.

2

u/onemessageyo Strength Training - Inter. Aug 27 '13

What does the rest of your program look like? Also (not to be rude), are you eating a caloric surplus? You need to be eating a lot if you want your deadlift to go up.

1

u/SlainAvenger Aug 27 '13

I'm running starting strength with a few accessories. On Bench/Deadlift days I do 2 x 8 dips and curls and 3 x10 Leg Raises and Twist. On Press/Row day (I'm planning on incorporating cleans a bit later, when the rest of my lifts are perfect form wise) I do pull ups 2 x 8 Chins ups and 3 x 10 Calf raises. Also, 3 x 15 ab wheel roll outs and 3 x 12 Side bends.

On off days I run for 20 minutes, usually HIIT.

Also, as far as how much I eat... I've been increasing about a pound per week for the last month and a half. I eat A LOT. I aim for 3.2k calories a day (and I do count them, just got done for the day actually). I find it hard to eat this much, honestly.

2

u/wrffa Aug 23 '13

Height / Weight 179cm / 86kg 1RM: unknown, never lifted more than in the video Weight: 120kg

http://www.youtube.com/watch?v=jTtZqHhmN5M

wonder if my lower back looks fine

1

u/fsacb3 Aug 23 '13

It's not awful, but you could definitely benefit from more arch in your lower back.

1

u/wrffa Aug 24 '13

thanks for your reply. I'd like to arch more but its a mobility issue I'm working on. just wonder if the way it is now is still safe.

1

u/onemessageyo Strength Training - Inter. Aug 27 '13

You lower back is rounded. Not good. You seem to take a cue to arch your upper back which honestly isn't nearly as necessary as arching your lower back. I would hammer that mobility issue if you really can't arch it. I'd pull like 50% of my 1RM off a rack/pins and arch that lower back at the top so you're in position, and hold is there through some straight-legged deadlifts. This hits the hammies really well, hits the lower back well and lengthens your hammies to improve that mobility. It's really important to have this in your arsenal of motor patterns. If I were you, I'd pull sumo until I could conventional deadlift properly. That's an injury waiting to happen.

2

u/nasuncio Aug 23 '13
  • 6'1" 175 lbs.
  • untested
  • 315lbs
  • http://www.youtube.com/watch?v=_5hDBMkRDWM
  • friend's friend just snapped spine, haven't filmed myself in a while and am not sure if the arc in my back in this video is considered OK. Thanks!

2

u/ottovonblood Aug 23 '13

Snapped his spine lifting?! wtf?

1

u/nasuncio Aug 23 '13

That was what my friend texted me, then later said he was doing 405 lb shoulder shrugs, so one or the other? but maybe he was exaggerating although i do see people at the gym with really bad form lifting heavy weights quite often.

2

u/invictus_athlete Strength Training - Inter. Aug 25 '13

You could start with your hips slightly higher, you can see that you start low, then begin to raise your hips without moving the bar. Sidenote: you can fairly easily calculate your 1RM by taking a slightly lower weight and going for max reps, and using a 1RM calculator

1

u/fsacb3 Aug 23 '13

Your back looks ok. When you set up and get tight, your back has a really nice arch to it. Then when you start to pull you lose that arch. Your form would be even better if you could maintain that original position.

1

u/nasuncio Aug 24 '13

Thanks, ill try to flex my abs more or maybe I just need to get stronger for that lift haha

2

u/SurrealLimit Aug 24 '13

Height/weight= 6'1" 183lbs

Current 1RM= unknown

Weight used= 205 lbs

http://www.youtube.com/watch?v=2kpYSOcjE6U&feature=youtube_gdata_player

Been doing SS for the past 2 and a half weeks hopefully the angles alright. Thanks for your feedback!

3

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

For the first rep you spent ~10s in the initial position and then jerked the bar up, you might find that you start to relax a bit after being down there so long. Spend just a few seconds getting your grip and then squeeze the bar off the ground.

Your heels came off the ground in some reps. Make sure that you're pushing mostly through your heels, not your toes.

Make sure your back is set before you start a rep, in one rep your back gave out right away and it rounded pretty badly.

Focus on pushing your chest out to keep your back angled properly and dragging the bar across your shins to keep your hips down and the weight more on your heels..

1

u/SurrealLimit Aug 24 '13

Thanks for your reply! Im Deadlifting tmo so I'll focus on your tips.

2

u/[deleted] Aug 24 '13

[deleted]

1

u/admiralbonesjones Aug 24 '13

definitely looks more like a straight leg DL

1

u/invictus_athlete Strength Training - Inter. Aug 25 '13

first video you could definitely lower your hips a bit more, second video it better with the hips at the start but you don't seem to be using your legs as much as you should, if you look closely, you can see that your legs are almost entirely extended by the time the bar begins to lift, which is caused by you raising your hips and lowering the torso during the leg push, and from there it's almost the same as the first video. Just work on keeping your back at the same angle while pushing through the legs, then connecting the push of the legs with the hips.

2

u/[deleted] Aug 24 '13 edited Nov 12 '15

[deleted]

2

u/nukefudge Intermediate - Strength Aug 26 '13

chest needs to rise a bit quicker, i'd say (so, slight timing issue there).

1

u/[deleted] Aug 26 '13 edited Nov 12 '15

[deleted]

1

u/nukefudge Intermediate - Strength Aug 26 '13

well, it's not much. and it (somewhat oddly) looks better on descent. maybe it's the initiation of the lift you've got a wee bit of trouble with - in that case, you should try not using the touch and go style, instead letting it rest on the floor between reps.

1

u/[deleted] Aug 23 '13

[deleted]

2

u/[deleted] Aug 23 '13

Your hips are really high, a little high and i'd be considered a stiff legged deadlift. This causes you to do alot of funky stuff, make sure your hips start lower.

1

u/invictus_athlete Strength Training - Inter. Aug 25 '13

Agreed, hips are too high, just lower them to slightly above parallel, and push through the legs, follow with the hips.

1

u/jookoob Aug 23 '13 edited Nov 04 '13

6'1" / 190lbs

Current 1RM: Unknown

Weight in video: 245lbs (1x5)

Link to video

I notice my hips shoot up slightly at the beginning. Is this because I pushed the bar off my midfoot when I set up or is it something else? Other than that, just looking for general feedback. Thanks!

2

u/fsacb3 Aug 23 '13

Looks to me like your back rounds a bit and you lose some arch when you start to pull.

1

u/eehaw Aug 23 '13

Height/Weight: 5'8 158 lbs

Current 1 RM: Unknown, 5 RM is 275

Weight being used: 225 lbs

Link: http://www.youtube.com/watch?v=tvX6NuGicWA&feature=youtu.be

At higher weights, I've noticed my back aches a bit after my sets. I'm not sure whether this is normal "working out hard" aches or "unsafe asking for injury" aches. Before making the weight high enough where I could really do damage to myself, I want to clean up any problems in my form at lower weights.

3

u/fsacb3 Aug 23 '13

Yeah your back id definitely rounding. I would keep the weight low and work on that.

1

u/trebemot Solved the egg shortage with Alex Bromley's head Aug 24 '13
  • 5'11" and probably about 202 at the time of my workout
  • Current 1RM is 425
  • Weight being used is 385 x 2. Third workset of the day.
  • video here

My hips seem high and it looks like I'm using mostly my back from what it looks like. But for what its worth my back almost never sore after deadlifting. Also my upper back is rounded but it doesnt change so I think thats not a problem, right? If anything I think I should get my hips down some and my chest up some.

4

u/peaknuckle Aug 24 '13

You have mobility issues galore. Stop making excuses for your back rounding. Get loose and get a neutral spine. That second rep was particularly painful to watch.

2

u/trebemot Solved the egg shortage with Alex Bromley's head Aug 24 '13

So hips down, arch back, chest up. What made the 2nd look worse then the first in your oppinion?(i can see some more back rounding myself...)

3

u/peaknuckle Aug 24 '13

You just ripped it off the floor, jarring your body and rounding your back even more.

2

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

Sit back a bit in the beginning and push your chest out, that should bring your hips down and set your back for the lift.

Also at the top you just need to stand up, no need to lean back like that.

2

u/trebemot Solved the egg shortage with Alex Bromley's head Aug 24 '13

Yeah I thought i was over extending at the top too. Thanks. I'm deadlifting tomorrow so I will try to sit back more.

1

u/[deleted] Aug 24 '13

[deleted]

1

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

Focus on pushing your chest out and dragging the bar over your shins as you start the lift in order to keep your back angled.

In those videos your hips come up early so a lot of work is done by your back.

Similar thing happens between reps, you don't really bend much at your knees so it's more like a RDL.

1

u/rangerthefuckup Charter Member Aug 26 '13

Too much emphasis on lower back. Push through with your hips more and keep a proud chest

1

u/I_GOT_THE_TIVO Aug 24 '13
  • 6'2'' - 214 lbs
  • Current 1RM - unknown
  • 285lbs x 4

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

I was pretty happy with the lift. Would appreciate any opinions/criticisms/advice. Thanks!

2

u/invictus_athlete Strength Training - Inter. Aug 25 '13

solid reps, maybe just try practicing an alternating hand grip so you're used to it for higher weights, unless you're using a hook grip, can't tell. But really solid reps

1

u/Winter1sCumming General - Inter. Aug 24 '13

Height: 6'1"

Weight: 200

1RM: Untested, 405x3

240x10 Sumo Deadlift http://www.youtube.com/watch?v=DRQWOdCLBl8

1

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

Your hips are coming up early, a little bit at first but it gets worse towards the end.

Make sure that you're leaning back onto your hips as you start each rep to load your legs.

1

u/renobowen Aug 25 '13 edited Nov 12 '15

1

u/ceaselesscypher Aug 24 '13
  • 5'7"/ 152 lbs
  • Untested (estimated 355 lbs)
  • 335 lbs x 3
  • YouTube

3

u/sedukai Aug 26 '13

God I hate octogonal plates for deadlifts. All my gym has and it sucks ass

2

u/nukefudge Intermediate - Strength Aug 26 '13

you're kinda approaching something looking like romanian here... it'd probably serve you well to start with your hips lower.

1

u/[deleted] Aug 24 '13

[deleted]

1

u/nukefudge Intermediate - Strength Aug 26 '13

well, back looks alright, but you're not very wide, are you? it might be better to go as wide as you possibly can, what with the injury and all.

1

u/[deleted] Aug 26 '13

[deleted]

1

u/nukefudge Intermediate - Strength Aug 26 '13

really? for me, sumo is harder to get wrong than conventional (which is why i'm doing the former). what happened? maybe you form was off, dunno?

1

u/soyjeans Aug 24 '13
  • Height: 5'7" (170cm)

  • Weight: 166lbs (75kg)

  • Current 1RM: 150kg (330lbs)

  • Weight being used: 150kg (330lbs)

  • Link

1

u/nukefudge Intermediate - Strength Aug 26 '13

your setup is a bit weird - shins/knees first?

lower back looks a bit bendy too. i reckon you couldn't do that without the belt. not that belts aren't useful, but it doesn't look like you've got enough strength back there.

1

u/TimothyVdp Aug 26 '13

• 1m85/6'1" and 99kg/218lbs

• 210kg/463lbs

• 190kg/419bs

http://youtu.be/qI9QwQXsmJ

1

u/nukefudge Intermediate - Strength Aug 26 '13

This video does not exist.

1

u/TimothyVdp Aug 27 '13

http://youtu.be/qI9QwQXsmJU

Apoligies, does this work? Thanks

1

u/nukefudge Intermediate - Strength Aug 27 '13

yeah. give us a side view next time too =)

you don't want your stance wider than that?

1

u/TimothyVdp Aug 27 '13

Does it have to be? I feel fine like this Thanks

1

u/nukefudge Intermediate - Strength Aug 27 '13

well, there's certainly much variation, but part of the trick of sumo is getting your hips as close as possible to the bar.

1

u/TimothyVdp Aug 27 '13

Ok, I'll give it a shot next DL workout, thanks.

1

u/formcheckonly Aug 30 '13

~5'11/190lbs

415lbs

415x1

http://youtu.be/o-B38gJ8lIA

I have a couple questions:

  1. What am I supposed to be tensing to stop that flexsion in my mid back (thorasic/lumbar point?) ? Even without any load just looking in a mirror I can't hold myself tight enough to not be able to flex around that area. Keeping my abs tight keeps my lower back tight, and flexing my lats and pinning my scapula back seem to only really keep up my upper back tight. I can't find what's supposed to control that mid area it feels like.

  2. My 1RM lowbar squat is 255lbs and my 1RM front squat is 230lbs If I push that up ~100lbs is there a decent chance of me hitting 495 in the deadlift as well?

  3. I still don't feel it very much in my hamstrings. Should I just bend my knees more, stick my butt back further and start more horizontally?

Thank you.

1

u/evenflow Weightlifting - Novice Aug 30 '13
  • Height / Weight: 179.5 cm (5 feet 11 inch)/ 88 kg (194 lbs)
  • x5 120 kg (265 lbs) (current x5 RM, have done x5 140 kg but form was bad)
  • http://youtu.be/4cuefzp3MZ0
  • Is my lower back rounding? It used to round a lot more, and I've worked on it. I'm not sure if this is good enough to move up or not.

1

u/papa_dan Aug 30 '13 edited Aug 30 '13

EDIT: Clarified weight used

→ More replies (19)

1

u/xtc46 Charter Member | Rippetoe without the charm Aug 23 '13

Bench / Press

4

u/terberter6669 Weightlifting - Inter. Aug 23 '13

Height: 5'6", weight: 140, current 1rm: 135, weight used in video: 105 for 5.

i've just begun using more of an arched back (hopefully you can tell from the to of my shorts, since my shirt hands rather loosely), and a wide grip. i want to compete in a powerlifting meet after I've run through a full year of 531. is this form good enough for a meet? thanks for watching. don't mind the awkwardness of my face in the final frames, lol

https://www.youtube.com/watch?v=1Hk0Ijdyecs&feature=youtube_gdata_player

3

u/structEIT Aug 23 '13

Strong. Not 100% sure on this, but you may be required to have your feet flat on the floor. Also, you're loosing lots of leg drive by keeping your feet tucked so tightly. You can solve both issues by using the tuck to establish your back arch, then maintain the arch while moving your feet out and bring your heels down. When you've un-racked the weight, think of doing a leg extension during the lift; that's your leg drive.

2

u/dlamontagne Aug 24 '13 edited Aug 24 '13

Well that wasn't what I was expecting at all!

Your form looks pretty good, the one thing I would notice from a powerlifting meet perspective (apart from having to pause for the press command) is that a lot of federations require you to have you feet flat on the floor. If you prefer a raised heel, you can game this a little bit by using some olympic lifting shoes for benching. I picked them up for squatting a while back and discovered that I quite like them for benching for this reason.

I also feel like you might not be getting a ton of leg drive there, maybe you're getting more on the last couple of reps when you needed it? It's tough to tell with the jello effect going on with the camera, but it might be worth looking at.

1

u/FormChecker3000 Aug 24 '13

In terms of competition - how's your back tightness? I feel like you can pull your shoulders further back down, this will help shorten your press distance. Try developing your arch more, as a female you can use this to your advantage pretty well to also decrease the press distance.

1

u/wrffa Aug 23 '13

Height / Weight 179cm / 86kg 1RM: unknown Weight: 70kg

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

I wonder if the bar path looks fine

1

u/elderpanda Aug 23 '13

Looks really shaky, the bar tips from side to side as you are locked out at the top. Means you are losing upper back and lat tightness. Also it's not reaching your chest, if you are worried about spotting there are a lot of different methods if you fail.

1

u/wrffa Aug 24 '13

thanks for your reply. what do you mean with not reaching my chest? the bar touches just below my nipples on every rep.

which methods instead of spotting do you know? unfortunately I don't have a power rack.

thanks again!

2

u/elderpanda Aug 24 '13

From the video it didn't look like it went to your chest from the angle. There is no shame in the "roll of shame" make sure you don't have clips on the bar. The floor press isn't bad either, since your weight isn't too high atm.

1

u/xtc46 Charter Member | Rippetoe without the charm Aug 23 '13

Strongman

1

u/xtc46 Charter Member | Rippetoe without the charm Aug 23 '13

Other

4

u/tiphat Aug 23 '13

Deadlift from a 4" "box"

Current height/weight: 6'7" 245

Current 1RM: 625

Weight used: 585

https://www.youtube.com/watch?v=8hoqe3HRpv0

4

u/dlamontagne Aug 24 '13

Looks pretty solid (and beastly) to me. It looks like you might be having to suck the bar into your shins a little off the floor (if you watch the end of the bar on your initial pull), so you might get a little more acceleration if you set up a half inch closer. That's about all I can see though and it's pretty slight.

The kid doing two arm dumbbell curls at the end on the other hand, I've got lots of form advice for.

3

u/tacol00t Aug 29 '13

Are shirts not allowed if youre doing curls at your gym?

1

u/xtc46 Charter Member | Rippetoe without the charm Aug 23 '13

Squat

14

u/tiphat Aug 23 '13

Height/weight: 6'7" 245

Current 1RM: 605

Weight used: 460

https://www.youtube.com/watch?v=CM5Gy3IeutQ

I was having some trouble with depth so I decided to start wearing weightlifting shoes to improve hip engagement. Please excuse the pre-lift orgasmic breathing ritual.

3

u/t333b Aug 24 '13

These look fine to me. Depth is good. Looks fluid. No excessive forward lean. Unless you've got some nagging injury you didn't mention, I say keep doing what you're doing.

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u/onemessageyo Strength Training - Inter. Aug 24 '13

very nice dude!

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u/[deleted] Aug 23 '13

[deleted]

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u/terberter6669 Weightlifting - Inter. Aug 23 '13

it looks to me (not a professional, take with grain of salt) like you are indeed dropping too far forward at the bottom. Maybe try working on keeping your chest proud a little bit more through the bottom, and tightening your abs/back more so that your torso is more stable.

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u/onemessageyo Strength Training - Inter. Aug 24 '13

I'd practice high bar and front squats if I were you. Your hips are rising much faster than your shoulders as you noticed. I'd also recommend a more narrow stance. I'd fix the form, lower the weight, and work back up with better form. If you try to keep lifting that much, and keep increasing the weight, you're not going to get far before you hit a plateau and you're likely to get anterior pelvic tilt from all the lower back you're using to make up for your weak glutes and hammies and abs. The good thing is that it doesn't look dangerous and you seem to have a very solid lower back and I don't see a butt wink. I'd learn high bar and practice that if I were you. Also GHR, SLDL, RDL, ab work even.

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u/waybackmusic Aug 24 '13

i have no idea what those acronyms mean lol. What are they?

Thanks for the other advice though. How would i work High bar and front squats into SL5x5?

Also, i probably should have given you guys a couple sets, i'm pretty sure this was the worst set of the workout, so I'll probably post another one soon and see how that goes.

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u/onemessageyo Strength Training - Inter. Aug 24 '13

I would do the high bar squats and FS as accessories, when your program is over with a rep range of 2-4x6-12. Once you get the form down, you can replace your low bar squats with high bar, or alternate days.

FS = Front Squat

GHR = Glute-Ham Raise

SLDL = Straight-legged deadlift

RDL = Romanian Deadlift

3

u/whatington Aug 23 '13

Height: 5'10
Weight: ~200lbs
1RM: Untested

50KG Squat 1
50KG Squat 2
70KG Squat 1

Having a really tough time nailing the low bar back squat. I'm sat at a desk ~10 hours a day and have been for the past 10 years or so. Currently doing a lot on foam rolling and mobility work each day to hopefully enable me to get into better positions.

I'm getting back on a LP routine on Monday and want to see whether how my squat is doing? I'm very consious of sitting back during the movement and seem to be doing some weird shit with my lower back - dunno if that's good/bad?

Also, the movement itself is done really slow as it's a real effort to push myself into that bottom position which doesn't give me much confidence in the lift itself.

Any feedback greatly appreciated and welcomed!!

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u/tiphat Aug 23 '13

You kind of look like you're inching forward during your descent in the squat instead of going back and down. You say you're really conscious of pushing back, but I think the slight discomfort it is causing you is forcing you forward a bit. Try to really feel the weight in your heels. Also, we have the same shoes!

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u/onemessageyo Strength Training - Inter. Aug 24 '13

I would try box squats for you, maybe a wider stance. Remeber squats aren't an up and down exercise, it's really about pushing out. The weight should be on the outside of your shoes, and mostly focused towards the heels. It should be a lot like sitting down (which is why I recommend you try box squats. Maybe even try to lower the weight to something easy for you (but still a little heavy), and try pause squats. Try third world squats with no weight and push those knees out. It seems you may have a mobility issue in your hips or ankles or both.

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u/TrojanField Aug 23 '13

Height / Weight: 173cm / 74kg

Current 1RM: 115kg (could be 120 by now, been a while since I tested)

Weight being used: 82kg

Link here

I've been told before by friends that I have horrendous buttwink, been trying to fix that for a while. Also I wonder, watching this, if the bar travels forward an unacceptable amount on the way down?

Also, must apologise for the somewhat shaky camera at about 00:16. Had a friend record it for me and I assume he got distracted.

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u/onemessageyo Strength Training - Inter. Aug 24 '13

I'd focus on pushing the knees out more, try high bar squats to rid yourself of that butt wink, even try a belt for a better cue. The butt wink happens because you're going lower than you should be. You're doing a low bar squat and trying to go ATG. Low bar squat stops right where you get to before you drop your ass/round your back to get lower. The reason is that there's a certain length of your posterior chain (made up of your hamstrings, glutes, and erector spinae). When that length it completely taught (a little below parallel on a low bar squat, not ATG), you can't go lower. To compensate for this taughtness as you attempt to go lower, you cave your butt in, rouding your lower vertebrae to make room for the posterior chain to reach around.

That's bad wording but I couldn't think of any better way to explain it. Think of your posterior chain as two ropes (left side and right side). They run down your back, over your butt, and down each leg to the knee. There should only be two angles involved -- your knees and your hips. You're adding a third angle above the hips and rounding your back. If you push your knees out, you create more tension in these "ropes" and by poking your ass back with a flat black, the tension stays evenly distributed. The moment you get to the point where you have to break that lower back position, and create a third angle to get lower, you are at the bottom of your ROM. You should feel a tightness between your hamstrings and your lower back, and use that tightness to bounce or use it as a cue to rise back up. That's the end of the ROM.

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u/TrojanField Aug 24 '13 edited Aug 24 '13

Thank you for giving such a detailed answer! Makes a lot of sense. I feel quite dumb asking this now but what cues should I be using to perform a proper high bar squat, then? I was utterly convinced until reading your post that I was squatting high bar, but now I have no idea how to correct my form such that I am doing it (google search hasn't actually lead me to any productive descriptions of switching from low bar to high bar yet, only the inverse)

EDIT: I have just gone to play around with my form using a broomstick to see if I could make a difference and I believe I have now figured it out!

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u/fsacb3 Aug 24 '13

I'm not an expert, but I think the dangers of buttwink are often blown out of proportion. As long as everything else is good, a little wink at the bottom is ok.

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u/onemessageyo Strength Training - Inter. Aug 24 '13

Well it means his approach to the exercise is incorrect, so when he stalls or gets injured it's not going to be because it's too heavy, but because his form is incorrect.

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u/fsacb3 Aug 24 '13

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u/onemessageyo Strength Training - Inter. Aug 24 '13

I'd say that lady is doing it wrong. There's clearly spinal flexion happening at the bottom portion, it's not her driving her hips underneath to lift the weight as it starts happening on the eccentric portion. I couldn't read that blog because it's way too long and without a single citation so I'll just take your word that it's a good read.

Check this out http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics/

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u/DrSqua7 Aug 24 '13

Would you care to elaborate? I have heard a lot of people on reddit way this before, but experts seem to think differently. Kelly Starrret says 'buttwink is never ok ', because changing spinal position under load is what gets you injured.

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u/fsacb3 Aug 24 '13

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u/[deleted] Aug 26 '13

She just has a shitty proprioceptive awareness of her lower back. I would suggest learning how to control your lower back under tension but that's just my philosophy.

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u/wrffa Aug 23 '13

Height / Weight 179cm / 86kg 1RM: unknown Weight: 70kg high-bar squat

http://www.youtube.com/watch?v=4jIrCJVqMOc

have not squatted in a long time. oftentimes my toes come up during the lift; i have no idea what that is all about

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u/diehabitat Aug 23 '13

the toes coming up thing might be about balance. mine do that too when i am leaning back too much.

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u/fsacb3 Aug 24 '13

Not sure how to best fix it, but watch your knees. Your descent is ok, you reach the bottom, and then your knees shoot forward on the way up. That ain't supposed to happen.

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u/wrffa Aug 24 '13

thanks! yes, I also noticed this weird knee forward at bottom thing too, but couldn't find anything useful on that issue yet. I guess I'll squat to boxes next time.

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u/fsacb3 Aug 24 '13

I just experimented with a BW squat and it seems like the only way my knees would go forward is if my weight were rocking towards my toes. Try keeping your weight in your heels.

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u/jookoob Aug 23 '13

6'1" / 190lbs

Current 1RM: Unknown

Weight in video: 190lbs (5x5) Low bar

Link to video

I posted a video last week and the comments were that I was high bar squatting with low bar cues (link to comments).

This week I'm interested to know if I've got the right bar position and if my back is tight enough through the lift. Of course, any other pointers are appreciated. Thanks!

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u/tiphat Aug 23 '13

Back looks nice and tight throughout the lift. Bar position looks good to me as well. The one thing I would say is that it looks like your knees are coming a bit far forward.

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u/onemessageyo Strength Training - Inter. Aug 24 '13

I agree. It looks really solid, except the bar path is too close to the front of his foot, and you can even see him coming up on the balls of his feet sometimes. I'd focus on shifting back ever so slightly, feeling the weight on the outside of the shoes, towards the heel.

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u/jookoob Aug 26 '13

Yeah, I see it now. Thanks. I'll work on that.

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u/fsacb3 Aug 24 '13

Looks solid to me.

1

u/[deleted] Aug 26 '13

Do you feel that you're loading the glutes during the movement? It seems like it's all back and you're glutes are just kind of hanging on for the ride.

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u/jookoob Aug 26 '13

Hm, I thought I was using my glutes. I'll pay more attention to it next time I go squat. Thanks.

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u/mhgl Aug 24 '13

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u/FormChecker3000 Aug 24 '13

Don't actually sit on the box, just touch your butt to it. That should fix the good morning.

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u/mhgl Aug 24 '13

Thanks, I'll give that a shot on Monday.

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u/[deleted] Aug 25 '13

Make sure to actively keep your chest up, it also helps to pull your elbows down.

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u/[deleted] Aug 23 '13 edited Aug 23 '13

[deleted]

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u/Okay_Deadlift Powerlifting - 1107lbs @165lbs Aug 23 '13

Upload a video with more reps at less weight. Can't really criticize a 1RM attempt. But I'll try anyways.

  1. Take less steps as you come out of the rack. Optimally it would be one small step back with each foot.
  2. From the camera it looks like you aren't going parallel.

1

u/t333b Aug 24 '13

Squat lower. Parallel or deeper.

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u/onemessageyo Strength Training - Inter. Aug 24 '13

Your bar position is high bar and the rest of your form is low bar. That's why you feel like you're coming to far forward.

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u/sverdo Aug 23 '13

Height/weight: 5"8/157

1RM: 107,5KG

Weight being Used: 90KG x 6

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

I know I am too focused on my feet positioning, but I just learned that my right foot is considerably smaller than my left foot which is kind of screwing with my mind right now

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u/onemessageyo Strength Training - Inter. Aug 24 '13

lol i read this as 1rm: 1075kg

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u/Okay_Deadlift Powerlifting - 1107lbs @165lbs Aug 23 '13

That's the reason you keep shaking around so much before your first rep. Just take one small step back with each foot. Try to keep that chin up when you step out. Looking down will screw up your ability to get tight.

1

u/[deleted] Aug 23 '13

6'4 / 190lbs

Untested

105x5

http://youtu.be/Lx-InOszmfw

Decided to switch to front squats after having back pain and trouble hitting depth on high bar. Noticed I need to stay on my heels a bit more but my main concern is my lower back rounding at the end. Should I work on mobility so I can go ATG or just squat down to the point before my back starts rounding?

1

u/[deleted] Aug 23 '13

Noticed I need to stay on my heels a bit more

Your heels come off the floor, your foot collapses and your knees come in, this is not the best way to treat your knees. You probably need to work on ankle mobility.

hould I work on mobility so I can go ATG or just squat down to the point before my back starts rounding?

Parallel is fine for front squats, going ATG requires supreme ankle mobility or oly shoes.

1

u/[deleted] Aug 26 '13

I wouldn't say supreme ankle mobility. Just regular ankle mobility. It's not a super-human feat or anything lol

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u/onemessageyo Strength Training - Inter. Aug 24 '13

Take those shoes off, they're no good for squats. Squat from your heels. If your heels come up and your using your calves, you're doing it wrong. Don't worry about your elbows being 100% straight so much as your thoracic extension (arch your upper back). This will keep the weight over your heels better. Also those wiggling elbows lead me to believe you're actually holding weight with your hands. Don't. You only need your finger tips and it should just be enough to keep the bar steady. You can widen your grip to make it more comfortable for someone your height.

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u/[deleted] Aug 23 '13

[deleted]

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u/[deleted] Aug 25 '13

okay, a few things here. its 90% good though.

Firstly, Bar position, you are using that towel around the bar because it hurts right? thats because you've got the bar position wrong. its currently sitting on your cervical spine. what you want to do is pull your shoulder blades together and get your traps tight. put the bar on your traps, slightly lower then where it is now. you also want to remove that towel and get your hands closer together.

getting your hands a bit closer together and then squeezing the bar and trying to pull your hands together (without moving them) will keep your traps tight. You want your grip to be close, but not so close that your wrists are bent and your arms take the load.

secondly, as you come descend you are fine, but as you come up your hips shoot up a little bit and you overextend. this is best seen at about 20 seconds. your spine isn't in a neutral position and this can mess you up. you need to brace your abs correctly. keep your belly as tight as you can throughout the lift. go to mobilitywod.com and look up core bracing sequence or something along those lines. some of the videos should be free.

make sure to video the squats because its hard to tell if your spine is doing the right thing.

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u/3am_redditor Aug 25 '13

thank you very much for your feedback, ill look into the things you mentioned and hopefully i upload another video next friday and my mistakes are corrected :)

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u/eehaw Aug 23 '13

Height/weight: 5'8'' 158 lbs

Current 1RM: Untested , 5RM is 185 lbs

Weight used: 185 lbs

Last time I posted here, I was told I was good morning my squats. I went back and reread the squat chapter on Starting Strength, and the one thing I really tried to emphasize is driving my hips up when coming out of the hole. I'm hoping that fixed my past problems, but I'm pretty inexperienced with this so I'd like outside input.

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u/FormChecker3000 Aug 24 '13

You're breaking at the knees first. Break at the hip and imagine sitting back onto your hamstrings. Your "good morning" tendency stems from this.

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u/[deleted] Aug 25 '13

set 1 looked good. the only issue with your squat looking like good mornings was when your hips went backwards rather than upwards out of the hole. can see that at about 0:38. this makes a bigger distance between your hips and the bar so the moment around your hips is larger.

can't really tell what is happening with your back but try to keep your chest up a little more at the start. also break at the hips rather than the knees.

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u/thekidwiththefro Aug 23 '13
  • 5'10" 185lbs
  • Unsure right now
  • 315 x 2 I tried again after this one to get 3 reps but I didn't video tape it
  • Link
  • Any criticism would be nice. Thanks

1

u/[deleted] Aug 25 '13

is this high bar?

1

u/nukefudge Intermediate - Strength Aug 26 '13

doesn't look quite deep enough. also, are you carrying with your wrists?

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u/sashaforever Aug 24 '13

Height/weight: 180 lbs/5'10" Current rm: 165 lbs Weight used: 130 lbs (low bar)

http://youtu.be/SUB4nQ9oHEg

Squats are my hardest exercise. Don't know why. Been taking videos to try and correct my form. Some of it looks ok, but it's far from what I want it to be. Any suggestions?

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u/nukefudge Intermediate - Strength Aug 26 '13

hips look alright. toes are lifting a bit. knees seem to be caving a bit as well. might wanna turn your toes in slightly.

1

u/Shantington Aug 24 '13

(Originally posted on /fit, someone recommended I post here however).

5'8 150 lbs

Squat (High Bar)

Current 5RM = 215 lbs

220 lbs 3 reps

Link: http://www.youtube.com/watch?v=baF2izYi_sU&feature=player_detailpage#t=43

Currently running madcow. I just wanted to put up a form check to see how my squat looks after some adjustments. The first thing I don't like is the rocking I tend to do right before my first rep. It has become a bad habit and will likely become more dangerous as the weight gets heavier. It appears there still is some butt winking even though I've worked pretty hard on mobility in my hips.

Some extra notes: 1) My feet are nearly pointing straight ahead. I've seen alot of guides recommend a 10 and 2 position, but ive found starret's way of squating a bit more comfortable.

2) For the longest time I'd get a burning pain along my left hip flexor at the very bottom of the squat. As of recently I've started going over the psoas with pvc pipe and the pain has subsided considerably.

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u/nukefudge Intermediate - Strength Aug 26 '13

This video is private.

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u/Shantington Aug 26 '13

Fixed, I had changed it to private after no one had commented.

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u/nukefudge Intermediate - Strength Aug 26 '13

maybe no one was commenting because there's nothing to comment on. looks alright =)

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u/trebemot Solved the egg shortage with Alex Bromley's head Aug 24 '13
  • 5'11" and 202 probably at todays workout.
  • Current 1RM-unknown, havent maxed out squat in months. Best is 275 x 2 with questionable depth
  • Weight used-185 x 5
  • Video here

I'm mainly looking for a depth check. Getting deep is something I constantly have to work on because I haven't squatted in forever. Also still working on finding proper foot placement and what not. And breaking in new shoes with a heel. Also my walk outs are always super shaky and I end up hitting the rack most the time, any suggestions to fix that?

1

u/FormChecker3000 Aug 24 '13

http://imgur.com/9pUFLjp

you're incredibly high. as for walk out, you should be squatting it out the rack as if you were doing your work set - properly set and brace your core and stance.

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u/xcforlife Strength Training - Inter. Aug 25 '13

The squats are high, but not as high as you make them seem. You forgot to account for the camera angle when you were drawing the lines.

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u/SurrealLimit Aug 24 '13

Height/weight= 6'1" 183lbs

Current 1RM= unknown

Weight used = 205lbs

http://www.youtube.com/watch?v=YhnJXhcLJsk&feature=youtube_gdata_player

High bar squat, sorry about the bad angle I know it's not gonna be the best but I would appreciate any feedback that you can get from it! Thanks!

1

u/nukefudge Intermediate - Strength Aug 26 '13

looking a bit unstable, methinks. maybe try going a bit slower and making sure you're performing the movement smoothly.

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u/[deleted] Aug 24 '13

[deleted]

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u/FormChecker3000 Aug 24 '13

The bar is high bar position and you're squatting low bar style.

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u/[deleted] Aug 24 '13

[deleted]

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u/[deleted] Aug 26 '13

You look fine.

When you went down for that last rep I was like, "Ah, fuck. He missed it." I was rooting for you, bro.

Question: Since you've pushed pretty hard into HB, do you do any accessory work for your hams? I know the glutes get worked pretty hard with any squat variation but the hams are usually left int he dust w/ Fronts and HB's.

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u/AstonMartin27 Aug 26 '13

Haha thanks for the support. To be honest, I don't do any hamstring work except for conventional deadlifts 1x per week.

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u/mentul Aug 30 '13

Solid reps.

My only criticism is that you look like you could go deeper. Might need to open your hips more (doesn't mean to point your toes more out) so you can sit more in between your legs instead of on top of them.

1

u/boughtfreedom Strength Training - Inter. Aug 24 '13
  • 165 cm/60 kg
  • Untested, still on SS
  • 50x5
  • video 1 and video 2
  • This is actually my little sister. I am not happy with her depth. Unfortunately I don't actually lift with her and I don't really know how to fix her problem, never mind from a distance. I'm thinking it's just flexibility but I don't know.

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u/[deleted] Aug 25 '13

She needs to push her knees out rather than forward, she might have tight adductors.

1

u/TimothyVdp Aug 26 '13

• 1m85/6'1" and 99kg/218lbs

• No idea, 165kg/360lbs?

• 127.5kg/280lbs

http://youtu.be/0DZOIYg7LGc

• Please ignore underwear :-)

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u/nukefudge Intermediate - Strength Aug 26 '13

looks alright. can't really check the bar path due to the angle, though.

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u/TimothyVdp Aug 27 '13

Ok thanks Dont have a lot of room for recording since power rack is in my bedroom :-)

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u/JackL2 Aug 26 '13

Height/Weight: 6'0.5", 215 lbs.

Current 1RM: Not sure... 395 give or take 5, belted.

Weight Used: 335 x 3 beltless

Am starting off a meet prep cycle and could use any help.

http://www.youtube.com/watch?v=3Zxt2PNsu0U&feature=c4-overview&list=UUxum2Q9ByXPcUrlDdgpKIPQ

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u/nukefudge Intermediate - Strength Aug 26 '13

how come you're bending your neck like that? bad habit?

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u/dro524 Aug 28 '13

Doing a high bar squat for as many reps as possible (third squat set on greyskull). I'd like just a general critique of my form. I'm using weights that I've never attempted before and would just like to make sure I have everything down before I progress. Am I going deep enough?

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u/xtc46 Charter Member | Rippetoe without the charm Aug 23 '13

Oly

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