Deadlift and Squat form check - 2

[MegaVovaN]

Hello all, since my last form check thread it's been awhile and I would like you to check my form again. TIA.

Squat, set 2 of 3
Squat, set 3 of 3

Deadlift, set 3 of 3

Squats are 140 lb and pretty hard, DLs are 165 and easy.

 

[presidentender]

Looks good. Work on your calves, and your squats will be more comfortable; it could just be the video, but you look a little shaky. You have good balance and don't seem to come up off your heels or overcompensate by coming up off your toes, and excellent depth.

Your deadlift looks about like mine, so this makes me a hypocrite, but the criticism that I always get is that it should all be one motion, which beats the hell out of your shins if done properly. I don't know how to explain it better than that. Some people also suggest bending more at the legs and less at the back to shift the focus from the spinal erectors to the hammies a little, but I say deadlift is a back exercise, so do whatever you will.

 

[ManBearPig]

your ass should be further down, like you're sitting when doing your deads, to help with your form. you kind of bend forward and lose your strong angled back position when you're going up and start drooping...fix that, it'll prolly allow you to do more and its bad for your back if you dont.

usually happens when i go heavy...are you sure that's not heavy for you? didn't see squats.

 

[paulxcook]

Squats are definitely deep enough. ON the first vid you had some shakiness issues coming back up. It's hard to tell but it looked like maybe your knees were bowing a bit inward. I couldn't tell for sure, but you want to be certain your toes and knees are aligned. Your deadlift form looked good to me, your lower back seemed straight, you dragged the weight up your shins and thighs and lowered it the same way, smooth motion.

 

[MegaVovaN]

Thanks for the replies so far,

presidentender: Thing with heavy squats is sometimes my ass goes to the LEFT when going up... no idea why. The vid was filmed by an old guy cause there was nobody else to ask to hold my phone. That's why it's shaky.

Kazaam: I am not sure I understand what you're saying, but I'll try it next deadlift time. This is my work weight, but it didn't feel too heavy. Not nearly as heavy as squats (I stalled at 150 lb squats week or two ago, so 140 now isn't easy).

paulxcook: Probably, either I didn't consciously push knees out, or my stance was too wide - knees could have bent in a little. Will watch this next time.

 

[Riverhound777]

Your knees on your squat are going too far forward. more like this? http://video.google.com/videop...id=4919278076999364233

Just the first vid I found that looked good. And damn that guy is strong.

 

[MegaVovaN]

Riverhound777: My knees do seem to go forward a little too much. Hmm... by the way, my wrists aren't straight either. Look at my knee/foot position and wrist in this frame:
http://i28.tinypic.com/2qla4yb.jpg

 

[Riverhound777]

Originally posted by: MegaVovaN
Riverhound777: My knees do seem to go forward a little too much. Hmm... by the way, my wrists aren't straight either. Look at my knee/foot position and wrist in this frame:
http://i28.tinypic.com/2qla4yb.jpg

Yup for sure. You might try widening your grip to allow your wrist to be straight. And you can tell there that the weight is not on your heels due to your forward knees.

 

[KoolDrew]

You need to go heavier on the deads. They're way too easy for you and form generally starts to diminish when pulling heavier weight.

As for squats, concentrate on pushing your head back and chest out when coming up. I noticed near the end of the set your hips rose first. Weight on heels, head back, chest out, thrust at the hips. Try to keep your whole body as tight as possible throughout the movement as well. What helps a lot of people is simply squeezing the bar as hard as you can and the rest of your body will tense up. Make sure to push your abs out as well. It's also probably a good idea for you to not have your elbows as far back as you have them.

Most people tend to have problems with hips rising first and not having the weight on their heels. What I've found helps out a lot is paused box squats. Try a few sets before your regular back squats and concentrate on sitting back with your weight on your heels but still keeping a hard arch and rising up with your chest up and head pushed back

 

[MegaVovaN]

KoolDrew: About the deads, I've been jumping 5 lb every workout, apparently that's not fast enough. Should I try jumping 10 lb for a while? This was 165, maybe next DL day do 175, and workout after that 185?

 

[KoolDrew]

Originally posted by: MegaVovaN
KoolDrew: About the deads, I've been jumping 5 lb every workout, apparently that's not fast enough. Should I try jumping 10 lb for a while? This was 165, maybe next DL day do 175, and workout after that 185?

If it feels alright, yes.

 

[paulxcook]

Originally posted by: MegaVovaN
KoolDrew: About the deads, I've been jumping 5 lb every workout, apparently that's not fast enough. Should I try jumping 10 lb for a while? This was 165, maybe next DL day do 175, and workout after that 185?

I forget, are you doing starting strength? If so (or even if you're not), you can feel comfortable jumping up 10 or even 15 lbs. in between sessions. If it gets too heavy, just let go.

While I don't recommend this, I jumped up 65 lbs. between deadlifting sessions once. But that was when I switched grips. So yeah, don't limit yourself to 5 lb. increases on deads until you have to.

 

[MegaVovaN]

Yes, SS.
Cool, then I'll jump 10, maybe 15 lb next time. BTW I want to keep overhand grip as long as possible

 

[purbeast0]

yea man you can jump 10lb on deadlifts pretty easily.

back when i did them before i broke my ankle, i started at 185lbs and was doing 5x5. i would go up 10lbs a week and got all the way up to 475lbs 5x5. and i wasn't even crazy big i weighed probably 175lbs or so.

man i wish now i didn't have fvcked up back so that I could do them again

 

[SociallyChallenged]

Originally posted by: paulxcook

Originally posted by: MegaVovaN
KoolDrew: About the deads, I've been jumping 5 lb every workout, apparently that's not fast enough. Should I try jumping 10 lb for a while? This was 165, maybe next DL day do 175, and workout after that 185?

I forget, are you doing starting strength? If so (or even if you're not), you can feel comfortable jumping up 10 or even 15 lbs. in between sessions. If it gets too heavy, just let go.

While I don't recommend this, I jumped up 65 lbs. between deadlifting sessions once. But that was when I switched grips. So yeah, don't limit yourself to 5 lb. increases on deads until you have to.

Good on ya for workin' your grip You are doing them too easy though Your squats look good, depth is good, just watch your knees. For your deads, make sure your chest is up as high as possible. You have a small bit of back rounding as you come down from your DLs. It's not very noticeable, but keep your chest up in the transition from being locked out both going up and going down. Other than that, your form is gettin' better. Just watch those knees in your squats.

 

[gramboh]

Nothing really new to add other than sit back more on squats, I think you are coming 'down' a bit too much rather than back, which is driving knees forward and throwing you off balance, try box squats if you can like Drew suggested, helps with hips/shoulders and also 'reaching' with your ass.

Same thing as SC says on deads, chest up more, I noticed it at the start of reps, if you have chest up/shoulders back (shoulders over bar though) you will feel stronger on the pull and less likely to round either upper or lower back after.

 

[Koing]

Going down in the squat is fine as well as having your knees go out over your toes. This all comes from BS personal trainers that had CRAP flexibility.

There are 2 methods of squating:

Olympic high bar squats where you sit DOWN
Power Lift low bar squats where yous it BACKWARDS and LEARN forwards more.

Drive your hips faster under the as you come up. You are leaving your hips out a bit too long behind your shoulders if you look from a birds eye view of when you squat.

PS there is no issue with taking it easy for the first 2-3months of training if isn't use to training. I gurantee form will start to break down in teh pursuit of increasing the weight too fast. Keep going at your own pace. Weight training is a skill and it takes time to learn the correct technique and movements. Most people VASTLY under estimate this and get injured later on due to supporting muscle groups bailing out on heavier weights.

My Gymnastics coach says 'rush slowly'. You can start going crazy once you have more gym time under your belt.

Koing