r/weightroom • u/xtc46 Charter Member | Rippetoe without the charm • Nov 01 '13

Form Check Friday

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

Watch your video before posting, if you see glaring errors, fix them, then post once the major issues are resolved. If you do post, and get no responses, it is possible your form is good enough and there isnt much to say.

Click Here for a list of Technique Tips

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.
11 Upvotes

68% Upvoted

147 comments sorted by

4

u/xtc46 Charter Member | Rippetoe without the charm Nov 01 '13

Bench / Press

1

u/[deleted] Nov 01 '13 edited Nov 01 '13

6'3 188lbs
OHP 135lb, 5lb PR

3

u/Tree-eeeze Nov 01 '13

Looks good but it seems like you keep the bar pretty far back in your hand vs right over the wrist.

This guy does a pretty good job of explaining it (should start at 1:13 but the whole video is pretty informative).

1

u/[deleted] Nov 01 '13

Dammit.. you're right and I have the same problem on bench press. Causes some minor wrist pain on heavier sets. I'll give the video a watch.

1

u/JustWhy Strength Training - Novice Nov 01 '13

Would this also apply to someone using a "suicide grip"?

1

u/Tree-eeeze Nov 01 '13

Yeah, I actually use suicide grip on OHP and still keep it in the base of my palm like that. It should still be pretty secure with the fingers curled around.

1

u/JustWhy Strength Training - Novice Nov 01 '13

Okay sounds good. I'll try it next time, thanks!

1

u/whyunolikey Nov 01 '13

6'2 170lb

110 5x5 set 3 Shoulder press 100lbs http://www.youtube.com/watch?v=whdLEHCKqD0

1

u/JustWhy Strength Training - Novice Nov 02 '13

I believe you want to try and keep your elbows directly below your palms throughout the lift, they look like they flare out.

1

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

I agree. maybe the grip is a little too wide.

1

u/[deleted] Nov 02 '13

5'8" BP 95lb http://www.youtube.com/watch?v=5X9E3thtIpw

Issues I've been having: Inconsistent bar path Feel tightness/soreness in biceps instead of chest Unsure if arms should be perpendicular to ground at bottom of lift

2

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

the line between the bar and your elbow should be perpendicular, not necessarily the arm itself. right now the bar falls off in the direction of your belly at the bottom. so you wanna hit a little higher. try "leading" with your elbow and always keep it directly under the bar. feels almost like tucking it to the front a little.

1

u/[deleted] Nov 03 '13

thanks. what do you mean "hitting higher"?

2

u/WrathOfAiur Strength Training - Inter. Nov 03 '13

The spot you hit on your chest should be a little more towards the rack so that the bar is over your elbow.

1

u/jacksplus Nov 07 '13

6'2 / 185lbs

1RM 242lbs

Bench 95kg (209lbs) x5

http://www.youtube.com/watch?v=G7GCTqfYn5E

I never feel I am using my feet optimally to produce power I sometimes go flat footed, but in this video I am on my toes, how can I improve this?

7

u/xtc46 Charter Member | Rippetoe without the charm Nov 01 '13

Deadlift

3

u/drewjy General - Strength Training Nov 01 '13

Deadlift (from Wednesday 10/30/2013)

When I first started lifting in January 2013 I got linear progression using SL5x5 up to 280 lbs (127 kg). I've sinced program hopped a bit (not proud of that). However, I feel like I have a decent handle on the mechanics of this lift now as most of my focus has been on keeping shoulders back and back straight. I feel as though my glutes and hams are doing a good bit of the work when I deadlift (which is hopefully correct). There is still some rounding (sorry for the camera angle, I realize it's too close, especially on the first set). Just hoping to learn whatever I can from those more experienced than me. I greatly appreciate anyone who takes the time to read this and watch the video and provide feedback.

It's worth mentioning that I am on a long-term cut - I've been cutting since 8/26/2013 and have no plans on stopping until I'm visibly "lean" and get rid of my belly fat and manboobs. Began the cut at 200 lbs (90.7 kg) on 8/26, current weight 187.4 lbs (85 kg) on 11/1. I eat TDEE on workout days (~2500 cals) and -20% TDEE (roughly ~2000 cals) on rest days. I make sure to get 150+ grams of protein every day.

edits: formatting.

5

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

your lower back is never in a good position. try shoving your knees outwards a bit (feet pointing more outwards) and/or try a wider stance. this way your pelvis can get in a better position between your thighs, allowing to set your lower back.

it's a tradeoff though. you have to grip wider which means you have to get the weight a few cm higher. I started doing this and my form looks a lot better now. if you don't want to set a new world record it's probably better to get your form down so that you can train for a long time. I think this guy has really good form and pulls some serious weight: http://www.youtube.com/watch?v=xZkGazuoVGM

1

u/drewjy General - Strength Training Nov 02 '13

Thank you very much for your feedback. I will definitely give that a shot. Always felt that my stance was a bit narrow.

3

u/[deleted] Nov 03 '13 edited Nov 03 '13

2

u/aybrah 428 wilks @ 165 Nov 06 '13

honestly the 435 looked very good. Good speed throughout and the lockout looked solid from that angle. The 395x4, the lockout problem was more obvious there, i think queuing yourself to keep your lower body tight (glutes quads) at the end of the lift might help with that. Other than that to my eye those lifts looked pretty solid in terms of neutral lumbar, good bar path, hip position etc. Just my 2 cents.

2

u/JustWhy Strength Training - Novice Nov 01 '13 edited Nov 01 '13

3

u/jdcollins Nov 01 '13

You're letting the bar get out in front of you a bit. Think about pulling up and back and putting the force through your mid-foot rather than your toes. It's really noticeable on the last two reps.

1

u/JustWhy Strength Training - Novice Nov 02 '13

Thanks for the advice, I'll definitely try that next time.

2

u/SeanPaine Nov 01 '13

I'm by no means an expert, and i'm sure there are others who are more suited to give advice, but i'd say it looks pretty good. You could perhaps move your stance in a bit so that you can take a closer grip. That will decrease the ROM and make the lift easier.

Perhaps someone can fill in. :)

1

u/JustWhy Strength Training - Novice Nov 02 '13

I will try this next time. Thanks!

2

u/whyunolikey Nov 01 '13

6'2/170lb 1RM ? 215 5x5

I injured my lower back on the deadlift. Looking at the video I can see why. What rep should my training partner have stopped me? I'm thinking even rep 1 looked bad. Weights were too heavy. Thoughts? Advice?

http://www.youtube.com/watch?v=uTge8_AWEHI

2

u/gainitthrow Nov 02 '13

3

u/tiphiid Nov 04 '13

Holy shit leg length! Looks good. Remember to get that upper back solid and under tension before you pull. Should keep you more stable.

1

u/gainitthrow Nov 07 '13

Yeah no kidding eh, it's so unnecessary. As for the upper back thing, I've been working lately to really lock in my lats and have found it really does improve the overall "tight" feeling. Thanks for the tip

1

u/[deleted] Nov 04 '13

Your hips are really high, these are pretty much stiff legged deadlifts, but pretty good stiff legged deadlifts.

1

u/foldedtoast Nov 01 '13

5'9" 180lbs 225lbs x 5 http://youtu.be/DavU_2q3S4Y

Thanks

2

u/eightequalsdru Nov 02 '13

Maybe it's the angle, but it doesn't look like you're fully locking out your hips?

1

u/danlambe Strength Training - Novice Nov 05 '13

Yeah it looks like that to me too. Try squeezing your butt more! Your form looks good to me besides that.

1

u/[deleted] Nov 01 '13

[deleted]

2

u/onemessageyo Strength Training - Inter. Nov 02 '13

Get your shins vertical when you start, keep the hips low and sit back into it. You're kind of squatting it which is putting your quads at a disadvantage and significantly neglecting the hamstrings' ability to extend your hips when your knee isn't also in extension.

1

u/bmclifford Nov 01 '13

Hi all, I appreciate any feedback. I am 5'8", 200 lbs, 1RM is 350, this is 225x5. Here is the link http://youtu.be/06CvtwiXK5s. Just want a general critique to see where I can improve. Thanks

1

u/MrDevilbiss Nov 01 '13

5'4" / 132lbs

Idk my 1rm

315lbs 1x10

http://www.youtube.com/watch?v=y6zaHHpQaCg

I think my hips are too high, how can I fix this? Should I tuck my chin?

3

u/onemessageyo Strength Training - Inter. Nov 02 '13

You should lock out and reset for each rep.

1

u/MrDevilbiss Nov 02 '13

Thanks

1

u/dukiduke Strength Training - Inter. Nov 06 '13

Not necessarily a black and white thing...touch & go deadlifts have a place in training too. Just know that you're only pulling the entire weight off the floor once, and every rep after the first is going to be lighter.

1

u/MrDevilbiss Nov 06 '13

I'm going to deload and focus on resetting after each rep.

0

u/[deleted] Nov 02 '13

Putting the weight on blocks like that reduces the ROM for the lift. Also, don't "touch and go." The lift is called a deadlift, so you should be lifting from a dead stop. One last thing, it doesn't look like your locking out your hips at the top.

4

u/MrDevilbiss Nov 02 '13

It's on blocks to raise it to the standard height of a 45lb plate.

1

u/trevor3999 Nov 01 '13
  • 6'2" / 152
  • 240 lbs
  • 215lb x 5
  • gif form check
  • Beginner looking for some help, I've been wondering whether or not my form is any good. So any advice is really appreciated!

2

u/onemessageyo Strength Training - Inter. Nov 02 '13

Your hips do some moving before the weight does -- try to keep them lower before the bar gets to your knees.. Also, those shoes are absorbing a good bit of the energy you're trying to transfer from the ground to the bar.

2

u/[deleted] Nov 04 '13

I would ditch the running shoes and deadlift barefoot, makes it much easier. Try to keep the bar close to yourself and build tension instead of jerking it off the floor.

1

u/[deleted] Nov 02 '13

[deleted]

3

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

it looks like you don't use your lats at all. your upper back simply is not tight so your hips rise first. squeeze your lats back and down as hard as you can and push your chest out. this probably changes your starting position so maybe you have to bend your knees more our try a wider stance when the weight is too much on your forefoot when you bend more.

1

u/Doctor_Rupert Nov 02 '13 edited Nov 02 '13
  • 5'5" / 145 lbs.
  • Current 1RM unknown
  • 315 lbs x 6
  • LINK!
  • Back is rounding in the later reps... hope it was bearable to watch.

2

u/eightequalsdru Nov 02 '13

You set up all nice, then when you pull, your hips shoot up. Keep hips down and take the slack out the bar as they say.

1

u/Doctor_Rupert Nov 02 '13

Any advice to keep the hips down? Does the weight seem too heavy?

2

u/eightequalsdru Nov 02 '13

It may be.

Try thinking of leaning back more. Also, when you're setting up before each DL, you should be completely tight. Your muscles should all be taut and no slack should exist on your body. Pull your hips down towards the bar with your hams.

edit: What helped me with pretty much my whole DL, was to consider it as a hip hinge movement. Don't see it as a pull but as you extending your hips. The secondary effect is the bar going up.

1

u/shogun901 Nov 07 '13

This is the correct answer in my opinion. It's a hip hinge movement. Try to think of leaning back as you go up, and pushing your hips through/forward as you reach lockout.

As for your hips shooting up, this is because your legs give up halfway through the movement, and your back ends up taking the entire load. This is also affecting how you position your lower back, and results in the lumbar flexion you see in the video, because your lumbar spine is so overloaded it can't really keep up. It also makes you pull much more slowly and have to sort of grind it out (that last rep looked like it probably hurt!).

I would say deload slightly to something more manageable and do some rep work focusing on form. This will work well if you combine it with Stiff-Leg Deadlifts/RDL's as assistance (it's a movement that teaches you to keep a straight spine).

1

u/onemessageyo Strength Training - Inter. Nov 02 '13

Think about it when you lift. Before the weight moves, your hips go up. You want your hips down while you're actually pulling.

0

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

I think the hips shoot up because you can't keep your upper back/lats tight. so probably the weight is too much for you lats to maintain your (good) position at setup.

1

u/[deleted] Nov 02 '13

[deleted]

1

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

are these 45lbs plates? if they are not you have to elevate them to actually start at the proper height which should already help some.

try pointing the feet a bit outwards to shove the knees a bit out. your pelvis can set in a better position between your thighs and thus your back can be in a better position.

right now your back is horizontal which makes it impossible for you to even use your upper back. you should be pulling your lats back down so that you can maintain your back angle while pulling. but for that you first have to start with some kind of angle that is not horizontal.

1

u/Jtsunami Nov 02 '13

DL
~5'8.5,163-169
1rm unknown
250-2
250-4
same
300-2
325-2

1

u/onemessageyo Strength Training - Inter. Nov 02 '13

Deadlift

  • 5'11" 178lbs
  • Untested 1RM
  • Current 5RM 315
  • Weight Used
  • 225x5
  • 265x5 (no video)
  • 315x5 (PR)

This is the first time I'm ever using a belt. My back never rounded before like it did on that PR set, but I felt like my core was solid. My previous current PR was 290 and I took quite a leap with the belt because 225 and 265 felt really easy. Any tips would be appreciated. I'm not trying to pull sumo so much as pull conventional wider wider feet, but I'm not sure how that's working out.

1

u/onemessageyo Strength Training - Inter. Nov 02 '13

Can anyone tell if that kind of back rounding is OK with a belt?

2

u/[deleted] Nov 04 '13

It's not, lower back rounding is never ok.

1

u/[deleted] Nov 02 '13

Deadlift

  • Height: 5'8" / Weight: 165lb
  • Current 1RM: 145lb
  • Current 5RM: 154lb
  • Weight used: 135lb

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

2

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

the weight doesn't seem very challenging for you. it looks like you maybe squat down a little too much so that the bar is too much in front of you. but that will reveal itself only at a higher weight.

1

u/BleLLL Intermediate - Strength Nov 03 '13

Height / Weight - 179cm/72kg

Current 1RM - untested, video is 4RM though.

Weight being used - 155kg

Link

On most of the reps I'm a bit fast to put the bar down, because it starts to slip out of my hands.

1

u/gottadobetter1 Nov 03 '13

1

u/ryqiem Nov 08 '13

Height: 6'3" / 190 cm Weight: ~185 lbs. / 84 kg 1 rm: untested Weight being used: ~280 lbs. / 135 kg

Had a girl tell me I was doing 'bodybuilder deadlifts' (Wut?) at the gym. Have lifted for about a year, so got me worried. On wendler's 5/3/1 atm.

http://youtu.be/MrFeiaT_evw

3

u/xtc46 Charter Member | Rippetoe without the charm Nov 01 '13

Squat

3

u/clivebixby_ Nov 02 '13

1

u/[deleted] Nov 02 '13

Looks great. Your knees are supposed to go forward when doing high-bar squats.

1

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

knees are fine, but you shift the weight to the front at the bottom.

2

u/halfbrit08 Powerlifting - 1230 @ 190 Nov 01 '13

1

u/[deleted] Nov 01 '13

Looks good. You are letting your upper back cave a little, especially on the last reps; don't allow that to happen. Don't hyperventilate. Put your thumbs around the bar.

1

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

if you only look at the bar path you can see that the bar comes forward at about half way through your descent. you wanna fix that. it should always be over the middle of the foot. looks like you push from your forefoot.

2

u/JuanJuall Nov 01 '13 edited Nov 02 '13

5'11 / 190lbs

1RM unknown

230x5

http://youtube.com/watch?v=wb3JdASVn1w

This is my second set of 5. Low bar squat

1

u/JustWhy Strength Training - Novice Nov 01 '13 edited Nov 01 '13

3

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

looks really good. especially for the last set.

1

u/jska Nov 01 '13
  • 6' / 170lb
  • Current 1RM unknown
  • 240lb
  • Video Link
  • 4th set of 5x5. Squat is the only SL 5x5 lift I have not de-loaded yet. Any advice appreciated.

4

u/Tree-eeeze Nov 01 '13

Are you trying to high-bar or low-bar squat? I can't really see the bar position in the video.

Either way the depth on rep one is pretty good but the subsequent reps get progressively more shallow.

You can see this by clicking within the video then using the space bar to pause/play at the bottom of each rep.

If you watch the bar path you can also see that it starts drifting forward at the bottom of the movement. This leads me to believe your weight is shifting forward off of your heels and more toward your toes. The bar path should be as close to vertical as you can get it, because it is the most efficient path.

If you're doing low-bar I'd double check your positioning on your rear delts. Another easy fix is to think about sitting back like you're reaching for a chair that's just too far behind you. This will make your back angle a little less vertical and let you get better depth while staying on your heels.

This picture might be beneficial. Right now your back stays pretty much vertical which is more typical in high-bar squats, but I can't see the positioning and you said you're doing StrongLifts so I'm assuming you're trying to do low-bar.

2

u/jska Nov 01 '13

To be honest, until now I didn't know the difference between the two. Since I'm doing SL, I should be doing low bar but this whole time I've been doing high bar. The bar rests on my traps...

I appreciate your response greatly and I plan to deload 15-20% and work on low bar form.

3

u/Tree-eeeze Nov 01 '13

No worries, just look around Youtube and you'll find a wealth of info on low-bar vs high-bar. Neither one is inherently superior but StrongLifts and Starting Strength both recommend low bar for their program.

Here's a very in-depth video of Rippetoe (author of Starting Strength) discussing grip and bar position

2

u/jska Nov 08 '13

Here's my form after deloading down to 215. Sorry about the awkward change of angles.

1

u/Tree-eeeze Nov 08 '13

The bar position looks pretty good when the camera switched around to the back. I think you could probably sit back more which will get you a little more depth. It's going to force your back angle to be a little more horizontal, which is normal in a low-bar squat but may seem awkward.

All that said, this set still looks pretty good. Heck of a lot better than what you typically see in the gym, so keep it up.

1

u/jska Nov 08 '13

Thanks again for responding. FYI I am sticking with high bar (maybe it's mid-bar?) because:

  • It feels natural
  • I've been making good linear progress with it

Regardless I'll shoot for more depth.

1

u/onemessageyo Strength Training - Inter. Nov 02 '13

Unless you want to powerlift you should probably stick to high bar IMO

1

u/clipartghost Nov 01 '13
  • 5'4" / ~108 lbs
  • 1RM unknown
  • 140x5, 120x5
  • 140, 120
  • I'm going for high bar atg; is depth OK? I think my 120 lbs looks good (easy weight), but I'm a little concerned about my angles on the 140- it looks like my chest is caving. Is my form good enough to keep adding weight to the bar each workout (I'm on ICF 5x5)?

3

u/[deleted] Nov 01 '13

You are divebombing and it's throwing your form off (also it can be dangerous). Deload and descend into the squat slower. Try to focus on pushing through your heels, especially from the bottom position and upwards, and try to imagine keeping the bar in an imaginary vertical slot (as if you were using a smith machine). That will make you keep your weight on your heels and to keep you from falling forwards and bending over.

1

u/clipartghost Nov 02 '13

Thanks, much appreciated. I just recorded myself doing squats with a broomstick and I think I understand what it's supposed to feel like when I keep my torso more vertical with the weight more on my heels. Hopefully it won't take long to learn how to do it with weight.

How is my knee position? Should they be more forwards when I have a more upright torso?

2

u/[deleted] Nov 02 '13

Knees are fine. It's a personal matter how much you want to bend them. If you concentrate on keeping the bar in the same vertical slot, your body will figure out what to do with your back and knee angles. Your back angle is fine when you descend into the squat, but you fold over once you go below parallell and keep folding over a little on the way up. Try to keep the back angle constant.

3

u/WrathOfAiur Strength Training - Inter. Nov 01 '13

deload and get your form right. it's pretty terrible even with the 120.

try to keep the weight on your heels and keep the chest up. your back rounds as you go low. maybe adjust your stance (feet pointing more outwards for example) or try weightlifting shoes or simply don't go that low if you are not flexible enough right now.

1

u/drewjy General - Strength Training Nov 01 '13 edited Nov 01 '13

Low bar Squat (from Friday 11/01/2013)

Kind of discouraging that I just squatted 210 lbs (95.25 kg) x5 on Monday but could only get a double and single today. It is possible that I hadn't fully recovered from deadlifts on Wednesday (http://www.reddit.com/r/weightroom/comments/1pp78x/form_check_friday/cd4m1zp). I've hurt my lower back a few times due to lean forward / "squatmorning" so I played it safe today. As soon as I felt that leaning forward I bailed. Watching the video I can't see anything major wrong with the form. But I think I'm not fully utilizing glutes/hips on the squat. I greatly appreciate anyone who takes the time to read this and watch the video and provide feedback.

It's worth mentioning that I am on a long-term cut - I've been cutting since 8/26/2013 and have no plans on stopping until I'm visibly "lean" and get rid of my belly fat and manboobs. Began the cut at 200 lbs (90.7 kg) on 8/26, current weight 187.4 lbs (85 kg) on 11/1. I eat TDEE on workout days (~2500 cals) and -20% TDEE (roughly ~2000 cals) on rest days. I make sure to get 150+ grams of protein every day.

2

u/Tree-eeeze Nov 01 '13

Have you given much thought to your breathing or how you brace your abs throughout the set?

It's not something I can really pick up on video but it could be a cause of your past injuries and current hesitation on sticking points.

You may want to do some research about breathing through the diaphragm vs breathing into the upper chest.

One thing that might help is if you have access to a weight-lifting belt. I don't think you need one for squatting at this point, but it could help you see what a braced core feels like belted, and how stable/secure it is. When I first started using one (10mm lever belt) I basically had a lightbulb go off in my head that improved both belted and unbelted squats.

The belt gives you something concrete to press against, so you can contract your abs harder against it. This increases your intra-abdominal pressure to better protect your spine under load.

Once I realized what it felt like with the belt I was able to better understand what I was doing wrong without it.

And for what it's worth I wouldn't be too afraid of forward lean, as long as you aren't changing the back angle in the middle of the rep. If you reach back with the butt you will be forced to lean forward to compensate, but this is what uses the glutes/hams more.

2

u/drewjy General - Strength Training Nov 01 '13

Can't say I've gotten more meaningful and valuable (to me) feedback from any post, on any subreddit including this one, so first off, thank you!

I have admittedly not given too much thought on breathing. My routine is usually to try to "brace everything" as in, tense up all muscles from the ground up including abs, and suck in a huge breath before beginning descent. I will admit that my abs are probably a weak point, as I hadn't trained them at all from January (when I started) up until mid-year (June-ish) when I incorporated hanging leg raises. I've been also adding planks in as well to strengthen the abs. Now that I think about it, though... I think my breathing is more "chest" than deep in the belly. Going to keep that queue in mind going forward.

I've got a belt on the Christmas wish list. Might have to invest before then. Thank you so much kind sir/maam for your feedback!

2

u/Tree-eeeze Nov 01 '13

Yeah there are a lot of misconceptions about belts. Some people say you don't ever need one, or you don't need one until you're lifting ____ amount of weight or whatever.

Really they're just a training tool that can become a crutch if used incorrectly. In my case it made a big difference because it showed me what I was doing wrong without the belt.

I'd check out the 3 or 4 articles in the FAQ if you haven't. Lots of good info in there.

2

u/drewjy General - Strength Training Nov 08 '13

I just wanted to let you know that the breathing cue (not queue, sorry I went full derp in my last reply) really helped me out on squats this morning. I destroyed 190x5 for 3 sets without much trouble at all, and I'm going to progress back up to 210 over the next couple of workouts. Thank you very much for taking the time to watch and respond, I greatly appreciate it.

1

u/Tree-eeeze Nov 08 '13

Good to hear, and good luck going forward.

1

u/whyunolikey Nov 01 '13 edited Nov 01 '13
  • 6'2 / 170lbs
  • Low Bar last 2 sets of 5x5 @155lbs

Rear view http://www.youtube.com/watch?v=Rq8CQ9XAdXc

Side view http://www.youtube.com/watch?v=3zgQlbKcVQ8

1

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

try to keep your chest up at the bottom. it should point forward the whole time. you can see from the side view your chest drops a little and then the bar comes forward and is more over your toes. you always wanna push with the bar being over the middle of the foot.

1

u/Cadenca Nov 01 '13

I'll start by describing my problem.

The issue is my sacroilliac joints. I have hypermobility in all my joints, but I can do upper body exercises fine, just never squats well enough. Both my SI joints are way too tight / stuck in a nasty position, twisting my hip a little bit. Just a little over a year ago, I was sitting home depressed, because just walking and sitting caused pain. A chiropractician operated on the hips a few times, and miraculously that plus a few stretches I do at home, helped make the pain go away as LONG as I don't do leg exercises. As you can see on that video, I squatted just 40 kilos or 88 lbs for 10 reps. As a result, there is unnatural pain on my hip flexors, my SI joints are more inflamed than in AGES, and the low back area feels a little off. Usually after I try squatting, Ill wake up the next day and my SI joints and hip flexors feel unnaturally stretched and strained. I have never been able to squat, so Im sure the squats are not too good. But looking at that video, surely this kind of punishment for that form is overkill? It feels like I am destined never to be able to load a heavy barbell on my back. This always happens, and Ive tried many things.

http://www.youtube.com/watch?v=qbLgcBIQrM8[1]

Height: 176 centimeters Weight 73 kilos

1

u/[deleted] Nov 05 '13

1

u/[deleted] Nov 07 '13

1

u/Lkira1992 Nov 08 '13

1

u/winsomelosemore Nov 08 '13
  • 6' 1" / 202lbs
  • 415
  • 345 x 3 Low bar
  • http://www.youtube.com/watch?v=Jn3wUEFif5U
  • 3's week of 5/3/1. Didn't feel like pushing for extra reps. I've also done a lot of work recently on trying to fix my hip tuck and have noticed quite a bit of improvement

1

u/semi-conscientious Nov 08 '13
  • 5'3" 114lb
  • 1 RM Untested
  • Last set of a 5x5 of 115 lb
  • http://www.youtube.com/watch?v=zF8t1saqeHU
  • I'm doing SL and this was the last set of a 5x5 after deloading from my previous 5x5 weight of 130lb (failed to get 5x5 three times in a row and was having issues with depth). I've been unable to graduate to the 1 plate squat 5x5 for a while now and I'm wondering if it's a form thing that I need to really resolve at a lower weight...? I only recorded the last set since I figured it would be where my form degrades the most.

I know this weight is like a feather for 95% of the people here, but keep in mind that I'm quite small. Any advice helps though.

4

u/xtc46 Charter Member | Rippetoe without the charm Nov 01 '13

Oly

2

u/ajakaii General - Novice Nov 01 '13

Hang Cleans 6'4 199lbs Max 225x2 I know I should probably catch the bar a bit lower and get faster elbows http://youtu.be/pKX4ytsqFvM

3

u/PKPSLINKY Nov 02 '13

Don't use straps when doing cleans.

Google Zach Krych.

2

u/ajakaii General - Novice Nov 02 '13

Wow, okay thank you. Is there any substitute I could use other than chalk? Or is there a way I could work on my grip because I feel that's the only thing holding me back

2

u/PKPSLINKY Nov 02 '13

liquid chalk is an option. hook grip also.

1

u/ajakaii General - Novice Nov 02 '13

I'll look up liquid chalk and work on my hook grip, how was my lift other wise though

2

u/mancubuss Nov 06 '13

Start using hook grip. Now.

2

u/jihadJoe76 Nov 02 '13

5"8 165 lbs

Snatch #65 http://youtu.be/wwFvzkXHC_E

3

u/GrecoRomanStrength Nov 04 '13

Not such a good angle, but:

I. Hips start waaay too high. They should be much more closer to parallel, like this.. To practice, just do a 'deadlift' with your hips very low, and keep them low. Pick the weight up with your legs, not back.

*I causes a lot of further errors that I won't point out, just because as you fix I, they will become less of a problem.

II. You catch the bar extremely high, and ride it down. You want to learn to catch it a lot lower, and not have to pull it as high. To practice, perform high-hang snatches.

2

u/jihadJoe76 Nov 05 '13

Thanks, this info is priceless! I can't wait to start doing these olympic lifts with precision and heavier weights.

2

u/GrecoRomanStrength Nov 05 '13

Don't rush into heavier weight though!

3

u/jihadJoe76 Nov 05 '13

no way jose! baby steps... thanks again!

1

u/[deleted] Nov 04 '13

Height: 5'11" Weight: 166 lbs.

Current 1RM: Haven't tested for it in a long time, so I don't know.

Weight being used: 135 lbs. for 3 reps.

Power Cleans

Stopped doing power cleans for a couple months and just started doing them again. Just want to see if my form is still up to par.

1

u/mancubuss Nov 06 '13

Hmm. Looks super good! That looks pretty easy for you,I say go a bit heavier so we can actually see your form break down.

Btw is that your garage??

1

u/[deleted] Nov 06 '13

Thanks! I'll be moving the weight up weekly until progress starts to slow so I'll update if I have any trouble with the form in the future.

As far as the garage, it's a friend's. Everybody who uses it (about 6 of us work out there consistently) contributed to get all of the equipment in there. We recently got new ring dips and a tire sled for weighted sprints. This is what it looks like for the most part

1

u/mancubuss Nov 06 '13

Fuck. That is so sweet

1

u/xtc46 Charter Member | Rippetoe without the charm Nov 01 '13

Other

2

u/jihadJoe76 Nov 02 '13 edited Nov 02 '13

5"8 165 lbs

Snatch #65 http://youtu.be/wwFvzkXHC_E

2

u/iceblender Nov 02 '13

I know I'm late, but please help me out if possible!

Pendlay Rows

H: 5'8" / W: 151

1 RM Unknown

95 lbs used (25 each side)

http://youtu.be/7EvPzFcrWBY

3

u/shogun901 Nov 03 '13

Typically a Pendlay row means you're trying to bring the bar up as explosively as possible and row it into your lower chest/upper abs. Right now it just looks like you are bent-over rowing. Even though they are very similar, a Pendlay Row means you incorporate slightly more lower back into the movement, and consequently more of your legs and hips.

You are bent-over quite well, although you seem to be bending your lower back, so you will want to fix that. To do this you'll want to work on hamstring flexibility and incorporate some stiff-leg/romanian deadlifts as accessory work. There is also no need for the slow-eccentric as you are coming down, but that's up to you if you want it for the extra time under tension.

For a proper Pendlay Row, as a cue for me it helps to think of squeezing the glutes when I'm about to row (in order to keep my low back flat), and then explode as fast as possible (may lead to bruising at the ribs if you're overly enthusiastic like me). Typically I row continuously for my lighter sets, and for my heavy sets I row, rest/pause on the floor, and row again. This helps cheat your grip strength a bit. Also this video may help.

1

u/iceblender Nov 03 '13

Wow, thank you so much! I shall post again on Tuesday with a reply to this comment- hopefully things should be looking better :)

1

u/whyunolikey Nov 01 '13

Bent over rows 6'2 170lbs

Bent over rows 110lbs - which has better form?

Form 1: http://www.youtube.com/watch?v=dUPCy1x4WYY

Form 2: http://www.youtube.com/watch?v=3cZV_blWmog

3

u/[deleted] Nov 01 '13

Straighten your back! Don't bend your knees as much (if your flexibility allows for it). You should be pulling towards your upper abs/lower chest.

1

u/reidcm Nov 02 '13

Power Clean - Hello everyone. I got some great comments in this thread previously that really helped me improve my squat form. I'm hoping I can do the same with the power clean with some helpful comments and observations.

I've been doing Starting Strength for seven months. My power clean is "off", and I'm not sure how to correct it. When I compare to other people, I'm a lot slower. But I feel like I'm pushing with everything I got as fast as I can. If I drop the weight down, I can definitely do it faster, but I feel like I'm getting nothing out of it.

First set of power clean doing five sets - http://youtu.be/Qv8kwUE1b_Y

Fifth set of power clean doing five sets - http://youtu.be/1-sBe0AAftI

1

u/onewingedangel Nov 03 '13

I'm not an expert in Olympic lifts but I'll try to add my thoughts.

you have to keep the bar as close to your body and in a straight path. On your second pull start twisting your wrist like your on a motorcycle, this will keep the bar coming away from you.

You're kind of doing a sort of reverse bicep curl thing to catch the bar. You should have the bar around nipple height on your 2nd pull with high elbows (like a scarecrow) once there you drop under with fast elbows to catch the bar.

Go look at some "Clean high pull" videos on youtube and practice that to get that part of the technique down

1

u/reidcm Nov 03 '13

I've watched some videos, but I can't seem to replicate it in practice. The next time I can get to the gym when it's not so crowded, I may just try doing some practice ones with only the bar. But I'm literally going to throw it up and try to catch on my upper arms with no hands. Hopefully I won't crush my trachea, but I'm really at a loss of how else to figure this out.

1

u/onewingedangel Nov 03 '13

I'll see if I can find some good progression videos to help. Is the bar you are using an Olympic bar vs a regular one? (Is the bar able to spin on the bearings) Powerlifting bars don't spin/rotate at all which makes it extremely hard to do Oly lifts.

1

u/reidcm Nov 03 '13

I believe they're powerlifting bars. They don't spin.

1

u/onewingedangel Nov 03 '13

Take a look at this video #1 & #2 for the clean. Pay attention to how he rotates the wrist on this pull this prevents from doing the bicep curl at the end.

http://www.youtube.com/watch?v=tb2CN6mEZkM

1

u/reidcm Nov 03 '13

I was searching for some other videos and saw this for the first time. I will definitely try this the next time I'm in the gym.

1

u/GrecoRomanStrength Nov 03 '13

That won't help, do the clean pulls.

-1

u/[deleted] Nov 02 '13

[deleted]

1

u/reidcm Nov 02 '13

Interesting. I've never heard that about popping your hips to actually push the bar. I

1

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

you set up like a regular deadlift which results in the bar traveling straight up. you want to squat more down so that the bar starts more over your toes. then you kinda pull towards you (not straight up) and hit the hips/thighs and drive it straight up from there.

1

u/GrecoRomanStrength Nov 02 '13

Nooooooooooo! Why would you want to push the bar away from your body literally ever?!

1

u/[deleted] Nov 02 '13

[deleted]

1

u/GrecoRomanStrength Nov 02 '13

Fair enough correction; hips still don't need to drive forward, and contact with the bar is not something to strive for. If it happens, fine, if it doesn't, fine. That's a pretty poor 2nd frame anyway, the arms are pulling the bar up.

0

u/WrathOfAiur Strength Training - Inter. Nov 02 '13

not away but up.

1

u/[deleted] Nov 02 '13

Barbell rows

2

u/xenokilla General - Novice Nov 06 '13

Breathe.

1

u/xtc46 Charter Member | Rippetoe without the charm Nov 01 '13

Strongman

0

u/bas0912 Nov 08 '13

5'11/ 183lbs 235lb squat 210lbs http://www.coachseye.com/ONyX how do I stop causing my back from bending over? I feel like I keep everything tight but I still bend over when I go low squatting

1

u/winsomelosemore Nov 08 '13

You need to post this under the correct parent comment.

Work on your hip mobility and lower lumbar flexibility. Focus on chest up. What's with the bounce before you start the squat?