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Old 01-18-2011, 01:41 AM   #1
kidcolin
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*** H&F Form Check Thread ***

We get a lot of form-check threads and posts in H&F, which is ultimately a good thing. It means people are moving iron and getting stronger. Unfortunately, lifting takes practice and everyone has questions about form. New posters' form check posts in the beginner's thread can get lost in all the noise. Newer logs aren't always read by H&F regs so questions can get missed. New threads can clutter up the forum. And of course, a lot of the advice is pretty repetitive, since some errors are very common.

So instead, let's post form checks here. That way they're all in one place. Plus, newbs can see advice given to other newbs and maybe have their issues addressed. I'm sure some will continue to post form-checks in their log, and that's fine. But if your questions aren't being addressed, post 'em here. Even if you just need some "yeah everything's fine" reassurance.

But before you post, here are some tutorials and examples of good form. Obviously, we're focusing on the compound movements. If you need help with your wide grip dumbbell decline bench, you're on your own. But for squats, deadlifts, bench, press, cleans, snatches, etc you're in luck. Maybe we'll add other stuff later.

Squat
There are 3 major squat variations: low bar back squat, high bar back squat, and front squat. There's also the overhead squat.

Awesome squat resource in general: Squat Rx. His youtube channel

High Bar versus Low Bar:
Rip talks back angles
Squat Rx high bar and low bar basics

Low Bar resources and examples of good form:
Rip on the squat
Rip on hip drive
Squat Rx on "sitting back"
Wade Hooper - one of the best squatters ever
Malanichev Andrey with awesome hip drive

High Bar resources:
Unfortunately I can't find many great vids on technique here. Youtube searches turn up some decent stuff but nothing special. Squat Rx covers it somewhat so check those vids.But here's some examples:
Chinese lifters

Illustration of "tightness" during a heavy lift.
[/QUOTE]


Front Squat:
Squat Rx on the front squat
Dabaya with great form

Overhead Squat:
Squat Rx on the overhead squat
Sick

Deadlift
Rip on deadlift setup
Rip on deadlift anatomy
Brad Gillingham with perfect form
world's best deadlifters

Bench
Rip on Bench basics (he's not an expert but his advice will get you started)
Dave Tate being awesome
Dave Tate - 5 biggest bench mistakes
Dave Tate - So You Think You Can Bench? (must watch, make sure you watch all 7 parts)

Press
Rip on the pryess (part 1 of 3)
go read Miles' log

Olympic Lifts
Bunch of solid Glenn Pendlay vids at California Strength
Burgener on the power clean
Various Oly-related vids at Starting Strength's resources (power snatch, split snatch, split jerk)

Common things to look for (courtesy HalfSlant):
Quote:
Squat:

Side: Adequate depth, torso angle (good mornings), hip drive.
Back: Stance width, knee caving, lateral movement.

Deadlift:

Side: Lower back extension, hip raise timing, fully reaching lockout.
Front: Stance width, grip width.

Press:

Side: Distance from face, elbows in front of bar, lay-back (back arch), moving head under the bar at appropriate time.
Front/Back: Grip width.

Bench Press:

Side: Consistent bar path, back arch.
Top/bottom: Grip width.
Suggested Camera angles for your videos (KidColin)
Quote:
squat: from a 45 degree angle to the rear, inline with the opposite leg. example.
This angle allows us to see most of the important things: bar position, grip, elbows, depth, and knees. It's definitely the best angle to check for knee cave.

deadlift: either the side or from an angle (either front or back). I prefer an angle from the front: me from 45 degrees to the front.
This angle has the advantage of seeing your stance and you still get a good view of the back angle and hip movement. Of course, direct side angles can be used to check on a specific issue.

press - from the side is good for checking the bar path, though big-boy plates can obscure the view. An angled view from the front allows us to still see the the bar path pretty good while also checking grip width and wrist bend.
This is a really good press angle: Miles

I think in general, an angled view from the front or back (depending on the lift) gives you the most bang for your buck. Specific views can be used to look at specific things.

Last edited by anklebreaker; 01-07-2012 at 11:33 AM. Reason: Edited links and added cam info
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Old 01-18-2011, 01:42 AM   #2
Turn Prophet
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Re: H&F Form Check Thread

Awesome thread! Sticky LDO.
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Old 01-18-2011, 01:43 AM   #3
kidcolin
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Re: H&F Form Check Thread

high-bar bottom position:
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Old 01-18-2011, 01:53 AM   #4
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Re: H&F Form Check Thread

Great thread!
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Old 01-18-2011, 02:10 AM   #5
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Re: H&F Form Check Thread

Nice thread
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Old 01-18-2011, 02:10 AM   #6
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Re: H&F Form Check Thread

Bookmarked. Thanks, KC!
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Old 01-18-2011, 02:54 AM   #7
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Re: H&F Form Check Thread

the chinese lifter in the highbar link in OP kept looking up, isnt it bad the way he did it(like 3s in)?
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Old 01-18-2011, 04:41 AM   #8
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Re: H&F Form Check Thread

Ship the sticky mods! Very good 1st post kc.

Also, prob add the **** for official tags.

Idea: post vids of guys in H&F with ~flawless form on the various big compounds?
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Old 01-18-2011, 12:47 PM   #9
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Re: H&F Form Check Thread

sick page...

the "so you think you can bench" link is rip's bench positioning link, btw.
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Old 01-18-2011, 01:49 PM   #10
kidcolin
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Re: H&F Form Check Thread

I knew I'd screw up at least one link. Mods, pls fix.

Ker,

Head position in the squat is one of those smallish rocks. Your head probably shouldn't be cranked way up. Your head should be "back". From there, whether you look slightly down, straight, or up is a matter of what works best for you.
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Old 01-18-2011, 01:53 PM   #11
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Re: H&F Form Check Thread

If someone writes a note on suggestions for taking/posting videos and appropriate camera angles that make form checking easier, I'll add that to the OP.
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Old 01-18-2011, 02:58 PM   #12
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Re: *** H&F Form Check Thread ***

Suggested camera angles, and common things to look for:

Squat:

Side: Adequate depth, torso angle (good mornings), hip drive.
Back: Stance width, knee caving, lateral movement.

Deadlift:

Side: Lower back extension, hip raise timing, fully reaching lockout.
Front: Stance width, grip width.

Press:

Side: Distance from face, elbows in front of bar, lay-back (back arch), moving head under the bar at appropriate time.
Front/Back: Grip width.

Bench Press:

Side: Consistent bar path, back arch.
Top/bottom: Grip width.
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Old 01-18-2011, 06:54 PM   #13
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Re: *** H&F Form Check Thread ***

Thank you for this
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Old 01-18-2011, 07:22 PM   #14
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by kidcolin View Post
I knew I'd screw up at least one link. Mods, pls fix.

Ker,

Head position in the squat is one of those smallish rocks. Your head probably shouldn't be cranked way up. Your head should be "back". From there, whether you look slightly down, straight, or up is a matter of what works best for you.
Some people who are very good at squatting look up when they squat. I dont know if this is optimal or not (I dont do it), but I thought it was worth mentioning.

"smallish rock" is definitely correct regarding head position imo.
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Old 01-18-2011, 08:58 PM   #15
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Re: *** H&F Form Check Thread ***

if I had to guess, most l33t squatters look up or at the very least straight.

me personally, I look a little down on the squat, until I'm coming out of the hole where I look straight ahead. Looking down helps the hip drive, looking up breaks the tendency to drift forward.

same can be said for DL. I know a lot of westside dudes / supertraining dudes advocate throwing your head back and looking up on the DL, whereas a lot of others say look ahead and tuck your chin at the top.


mods, here's the So You Think You Can Bench? link: http://www.youtube.com/watch?v=byOk4OE_6uI
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Old 01-18-2011, 09:03 PM   #16
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Re: *** H&F Form Check Thread ***

I look down going down, look up coming up.
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Old 01-18-2011, 09:58 PM   #17
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Re: *** H&F Form Check Thread ***

I am not sure I fully understand the point of this thread. It is titled "Form Check Thread," yet there are no form checks. Instead it seems to be a "Form Tip" thread. Are we supposed to put up videos of ourselves lifting for form critique? Or are we just supposed to go through the links for tips on good form?
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Old 01-18-2011, 10:15 PM   #18
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by kidcolin View Post
So instead, let's post form checks here. That way they're all in one place. Plus, newbs can see advice given to other newbs and maybe have their issues addressed. I'm sure some will continue to post form-checks in their log, and that's fine. But if your questions aren't being addressed, post 'em here. Even if you just need some "yeah everything's fine" reassurance.

But before you post, here are some tutorials and examples of good form. Obviously, we're focusing on the compound movements. If you need help with your wide grip dumbbell decline bench, you're on your own. But for squats, deadlifts, bench, press, cleans, snatches, etc you're in luck. Maybe we'll add other stuff later.
.
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Old 01-18-2011, 11:08 PM   #19
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by jdock99 View Post
I am not sure I fully understand the point of this thread. It is titled "Form Check Thread," yet there are no form checks. Instead it seems to be a "Form Tip" thread. Are we supposed to put up videos of ourselves lifting for form critique? Or are we just supposed to go through the links for tips on good form?
This post is part of the problem imo... mod can always delete crappy posts and this thread can get going once someone actually posts videos.

Last edited by HalfSlant; 01-18-2011 at 11:09 PM. Reason: delete this post after you delete jdocks post
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Old 01-19-2011, 01:52 AM   #20
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Re: *** H&F Form Check Thread ***

I guess Ill be the one to ask for the first form check. Mainly on my latest deadlift video which unfortunately is of the last warm up set cause the camera ran out of battery. Advice on the original lifts i posted would be great too.

Heres the link to my log where the videos are up

http://forumserver.twoplustwo.com/85...cs-log-958393/

Direct link to the DL vid

http://www.youtube.com/watch?v=U4gFrnscDLo
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Old 01-19-2011, 01:58 AM   #21
kidcolin
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Re: *** H&F Form Check Thread ***

well, seeing the whole body would help. I watched another vid from your log.

In general, they look pretty good. The only thing I really notice is you over-extend a little bit at the top. At the top, you're just getting your hips through and locking out. There's no need to have an exaggerated lean back or anything like that.
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Old 01-19-2011, 03:05 AM   #22
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Re: *** H&F Form Check Thread ***

pat mendes and average bros have a ton of highbar squats on youtube. not sure if technique is perfect or anything.
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Old 01-19-2011, 03:33 AM   #23
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Re: *** H&F Form Check Thread ***

Thanks, kidcolin, for this thread.

Squats (all 3 sets):
http://www.youtube.com/watch?v=X05fUtc4a5o
http://www.youtube.com/watch?v=O-WImvjOLtg
http://www.youtube.com/watch?v=mArFCTwecnY

Shoulder presses (3rd set):
http://www.youtube.com/watch?v=mB8czSv5SRw

Note that this is a followup to the following threads:
http://forumserver.twoplustwo.com/85...eck-up-959356/
http://forumserver.twoplustwo.com/85...heckup-957792/

My log:
http://forumserver.twoplustwo.com/85...ion-log-918329

Last edited by OhHaiIAmHamster; 01-19-2011 at 03:48 AM.
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Old 01-19-2011, 05:39 AM   #24
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by kidcolin View Post
well, seeing the whole body would help. I watched another vid from your log.

In general, they look pretty good. The only thing I really notice is you over-extend a little bit at the top. At the top, you're just getting your hips through and locking out. There's no need to have an exaggerated lean back or anything like that.
No need to look up like that either. Keep your neck in a neutral position. Not a big deal, but bigger chance of a neck issue looking up.
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Old 01-19-2011, 05:45 AM   #25
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by OhHaiIAmHamster View Post
You've improved, so that's good. A few things:
- Looks like you're still not tightening your lower back/abs before squatting. Just tighten everything as hard as you possibly can between every rep and DON'T let this go. This is very key for squatting, both to ensure good form and avoid injuries
- Partially as a result of the above, knees slide forward too much still. Locking your back will result in not being shoved forward. I think it would be good for you to try to stay on your heels by curling your feet up. I'd do that for all sets next time.


Quote:
Shoulder presses (3rd set):
http://www.youtube.com/watch?v=mB8czSv5SRw
Main problem here is the same thing: you're not tight when you start the lift. Tighten your entire upper body, glutes and legs as hard as you possibly can, THEN lift.
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