*** H&F Form Check Thread *** - Page 11 - Health and Fitness Forum

Squat form check. As some of you might know I have really been struggling with form. I really do know want to start adding much weight till I get at least acceptable form. Let me know what you think. Is this good enough to at least start climbing again in weight while ironing out my form?

http://www.youtube.com/watch?v=YPkkp6ISV10
http://www.youtube.com/watch?v=0t1jclee3sU
http://www.youtube.com/watch?v=oK1kvc7ujXw

as always, thanks

From what I can see, you are pitching forward as you descend. Watch the bar path--it's moving at a forward angle of maybe 20 degrees or so. You want the bar to be as close to a vertical down-up as you can. Concentrate on sitting back, not down. Alternatively, concentrate the warm-up reps on getting the bar as close to a straight motion as possible.

It looks like you're doing well on the hip drive portion and getting your butt up as you start the rep. It will look less exaggerated if you're able to get the weight back a bit, and that will help your heel drive as well.

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02-07-2011 , 06:05 PM

#252

eblah

journeyman

Join Date: Sep 2008 Posts: 323

squat 155 again.

http://www.youtube.com/watch?v=aVpyATaJI8s

I felt like I fixed my foot-lifting-up problem, but it looks like I have a slightly new problem with that. Anything else?

I had another vid of squats and a vid of my deadlift, but they didn't turn out right so I'll try next time.

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02-07-2011 , 07:46 PM

#253

Victor

Carpal \'Tunnel

Join Date: Jul 2003 Posts: 72,211

Quote:

Originally Posted by JohnnyFondue

Squat 275x5

like halfway up, it looks like you good morning on most of the reps, some more exaggerated than others.

could be camera angle, or it could be proper, i dunno. just wondering if anyone else thought anything of it.

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02-07-2011 , 07:52 PM

#254

Victor

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Join Date: Jul 2003 Posts: 72,211

Quote:

Originally Posted by eblah

well the outter foot is obv tilting inward. so it could be bc your knee is buckling, but you cant see from the angle.

also your back needs to be tighter and arched better.

you have a lot of work to do, read rips skwat secton of ss and look up videos of low bar skwats.

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02-07-2011 , 08:16 PM

#255

thirddan

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Join Date: Nov 2003 Posts: 11,695

Quote:

Originally Posted by Victor

this is something i have some issues with as well...finding a good balance between having rippetoe style hip drive and turning my rise into a good morning...

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02-07-2011 , 08:49 PM

#256

Barge Ass

Pooh-Bah

Join Date: Dec 2007 Posts: 3,845

No his hips aren't rising too fast for a lbbs imo re: JonFon squats

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02-07-2011 , 11:12 PM

#257

Paul McSwizzle

Pooh-Bah

Join Date: Nov 2007 Posts: 5,531

Quote:

Originally Posted by Paul McSwizzle

squat 185x5

http://www.youtube.com/watch?v=KM5BMxtpD6Q

here is the second set of 185x5:

http://www.youtube.com/watch?v=1T-EjWnfD8w

looks like the first three are better than the last two in that I start to bring my knees forward? i'd appreciate any comments

DL 235x5:

http://www.youtube.com/watch?v=k3X0cvyukzg

this doesn't look right. it looks like i'm setting my back correctly and then abandoning that when i actually go to pull. help please?

bump? i've fixed the links

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02-08-2011 , 03:05 AM

#258

thirddan

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Join Date: Nov 2003 Posts: 11,695

bench press 200x5 (sorry for the crap angles, had to macguyver some camera stands)

front
side

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02-08-2011 , 03:24 AM

#259

thirddan

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Join Date: Nov 2003 Posts: 11,695

Quote:

Originally Posted by thirddan

Power Clean 160lb 4x3 last set

this was last week...

this week i did some pulls and then some hang cleans...its really tough to remember all the crap to do while actually doing it...bleh arms straight, jump, shrug...

some pulls

frontA
frontB

sideA
sideB

thanks for helping guys...

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02-08-2011 , 04:33 AM

#260

Victor

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Join Date: Jul 2003 Posts: 72,211

well they look pretty good to me. you seem to have no problem generating power.

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02-08-2011 , 05:30 AM

#261

thirddan

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paul,

doesn't look like your body is very tight during the first squat video...also, make sure you lower your body under control, your descent looks kind of wild...the angle doesn't really let us see if your knees are coming forward...

second set...looks like your knees are travelling forward a bit, make sure to sit back instead of down, also you have a bit of butt wink when your tailbone rolls under because your lower back is not staying tight...

deadlift...make sure your back is straight and that your hips dont rise faster then your shoulder...

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02-08-2011 , 05:34 AM

#262

thirddan

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Quote:

Originally Posted by eblah

you are rolling onto the inside of your foot, probably because your knees are caving in...make sure to push your knees out to prevent the cave in...also, sit back rather than down, your knees are travelling forward the entire time...

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02-08-2011 , 10:16 AM

#263

kidcolin

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Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by Paul McSwizzle

bump? i've fixed the links

something seems weird about the DL but it's hard to pinpoint. Nothing egregious. Get a better angle.

on the squat, are these low bar? Regardless, more weight on your heels. If they're LBBS, sit back more and get more posterior chain involvement. Better hip drive should come naturally from sitting back more.

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02-08-2011 , 10:21 AM

#264

kidcolin

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Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by Dudd

Xpost from my log:

Videos! Like I said, camera angle sucks, and looking at my deadlifts I might have screwed up the math somewhere because it doesn't look like 215 is loaded on, maybe when I took the five pound plate off from my 195 warmup set and added the tens I forgot to readd the fives to get it up to 215? I don't know, you can't read the weight of the plates, but it looks wrong unless I just slid the tens over the fives, which I normally don't do.

Squat: 5x195, second work set
Squat: 5x195, third work set

Bench: 5x140, first work set

Deadlift: 3x195, warmup set Really didn't like how I was rounding my back, especially on the 2nd and 3rd rep, so I tried to fix that for my work set.
Deadlift: 3x215(buttnah...or maybe) Can't really see the back as well, but I think I did a much, much better job of keeping my chest high and my back straighter

I also know my shoes suck, but haven't got around to buying a pair of nonrunning shoes yet.

bench seems fine.

need a better angle on the DL. need to see your whole back. Some thoracic rounding isn't a big deal as long as your lumbar back is set. Looks like you're pretty immobile in your upper back. Foam rolling, dislocations w/ bandz, band pull aparts, etc can help out here.

Squats look decent from what I can see. Better shoes obv. I'd point your toes out a tiny bit more (~30 degrees) and shove your knees out the entire time. You can see all the weight shifting to the inside of your foot.

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02-08-2011 , 10:23 AM

#265

kidcolin

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Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by Turn Prophet

this plus depth.

the weight is currently so low that adding 10lbs might be worth a shot. extra weight can help develop the depth.

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02-08-2011 , 01:59 PM

#266

jsnipes28

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Quote:

Originally Posted by thirddan

these look 100x better than last week. elbows are wayyyyyyyy better and pull seems better/smoother overall. only thing i would say, and it was hard to really tell, but it seemed like on a couple of reps you are sort of bouncing the bar off your hips on 2nd pull rather than just trying to pull vertical and get extension from your hips. but, could have also just been the angle and what not bc i didn't really notice it on the side views. your pull and arm mechanics look a lottt better though. nice work.

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02-08-2011 , 02:04 PM

#267

Jibninjas

Stuck in a While loop

Join Date: Jul 2008 Posts: 11,612

Quote:

Originally Posted by Turn Prophet

Ok, I will try and focus more on sitting back. So many things to remember, lol. I think though that my form has at least greatly improved to a point that I should be ok adding weight again.

I will post vids on my next workout. Thanks for the input.

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02-08-2011 , 02:05 PM

#268

Jibninjas

Stuck in a While loop

Join Date: Jul 2008 Posts: 11,612

Quote:

Originally Posted by kidcolin

this plus depth.

the weight is currently so low that adding 10lbs might be worth a shot. extra weight can help develop the depth.

Working on depth via stretching. Right now I have a real problem with my flexibility, so I don't know that I can go lower without breaking form.

I will probably start adding weight now and hopefully you are right and that should help a little with depth as well. Thanks for the comments.

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02-08-2011 , 04:56 PM

#269

Ra_Z_Boy

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Join Date: Aug 2006 Posts: 36,966

Quote:

Originally Posted by Pecota

Cross-posted from the log

I have a strange form issue with my squat, but I'm not sure what to look for to determine what's going on.

Here is a screenshot taken from this squat video:

This is around the very bottom of the squat. The red line clearly shows the difference in height between the left and right knees, but I have no idea why that is. I always pay attention to where my feet are before I start doing reps and do my best to keep them at an identical angle. Also, I think the knee thing tends to be expressed more with an empty bar. The uneven knees has been a recurring thing with my squats and you can see it happen on most of the reps in the video.

Is there some setup issue that I keep overlooking? The most common response I've seen for something like this is "are your legs different lengths?" I'm nearly certain this is not the case - are there any other potential causes?

***

As an aside, I also highlighted the fact that my right elbow seems to pop out of alignment with the other one. I have no discomfort from holding the bar or at any time while I'm getting into position. Not sure if this is an issue or not.

The issue with the knees is simple. You are shoving the left side out hard and not thr right, which leads to it caving inwards. If the right knee was pushed out sideways as hard as the left this would be in balance. Really focus on shoving both knees out as hard as possible. To see clearly the discrepancy, draw a line from the outside of each knee vertically downwards and look where it crosses the foot.

The elbow issue is one of assymmetric flexibility. I would start by taking my grip on the bar wider than you currently are to allow for the less flexible side and meanwhile work on dynamic and static flexibility exercises for that region.

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02-08-2011 , 06:34 PM

#270

Paul McSwizzle

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any links to incline bench form? do we want to have our back arched when doing incline bench?

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02-08-2011 , 06:50 PM

#271

downtown

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Join Date: Dec 2004 Posts: 12,446

Quote:

Originally Posted by thirddan

Looks pretty good for just starting. Try to eliminate the hitch around the hips that jsnipes talks about, though I didn't notice it in every vid.

Don't land with your feet wider if you don't pull high enough, rather bend your knees. It's still a power clean if you catch above parallel.

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02-09-2011 , 06:01 AM

#272

busto_in_hawaii

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Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Dudd

Xpost from my log:

Bench: 5x140, first work set

.

bench- I think you should increase the width of your grip a few inches to get your wrists directly over your elbows at the bottom.

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02-09-2011 , 05:34 PM

#273

jsnipes28

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Join Date: Jun 2005 Posts: 9,695

i posted this in my log but there's obv a lot more traffic here so any overhead squat experts please give your advice on these. first time really doing snatch balance but i always struggle w ohs. i was reading somewhere that the scapulae (sp?) should be the limiting factor in BOTH ohs and front squat--but i have never had any trouble front squatting at all. i suppose my wrist flexibility could make up for it on fs? idk, all advice or cues to remember when ohs are more than welcome. and anything to improve flexibility etc etc

http://www.youtube.com/watch?v=k6redicqS5Q

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02-10-2011 , 02:06 AM

#274

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

I got some more video of my deadlifts, this time on a work set. They were difficult but not terribly so. Im really trying to keep my lower back extended, my mid/upper back is obviously rounding. I dont know if there is something that is causing the problem or if I just need to make sure to use weights I can lift without any rounding.

http://www.youtube.com/watch?v=Q5Jzeba2Bdk

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02-10-2011 , 02:24 AM

#275

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by abrahamovic

http://www.t-nation.com/free_online_..._for_power&cr=
Read that.

Also, at the top of the lift, you're swinging back too far & too fast. Think about standing up tall at the top of the lift, not back. The way you're doing it is bad for the low back.

Dont round your back on the way down either. Wait until the weight is on the ground to relax the back.

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