*** H&F Form Check Thread *** - Page 15 - Health and Fitness Forum

Miles: How do I stop knees sliding/what are the negatives associated with sliding? I get the feeling the knees slide as a result of the divebombing I do. As for caving, I don't think they are but I will get a vid tomorrow from behind and post it.

Yetio: Yeh depth has never been an issue for me haha

Its hard to see for sure, but the knees look like they're going inside of where your big toes are pointed. That is caving. If you want your legs to go that direction, point your toes more forward. Otherwise shove the knees out farther. Either way would be better for the knees than what it looks like you're doing.

Maybe someone can explain this better than me, but its hard on the knees when they slide too far forward. Try to sit back farther when you go into the hole.

Quote

02-20-2011 , 06:02 AM

#352

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

To avoid knees sliding forward:
- Shove them out and keep them there for the entire lift
- Tighten the **** out of your lower back and sit back all the way

Ideally, have someone yell at you to make sure you do the above.

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02-20-2011 , 06:38 AM

#353

Phatony

old hand

Join Date: Jul 2009 Posts: 1,317

I'll try again tomorrow with 135x5 and see what happens. Should be interesting to compare the videos.

Quote

02-20-2011 , 02:02 PM

#354

kbBeer

grinder

Join Date: Mar 2010 Posts: 517

Quote:

Originally Posted by PartyGirlUK

Is there anyone here who could form check my front crawl?

yes

Quote

02-20-2011 , 06:59 PM

#355

thirddan

Carpal \'Tunnel

Join Date: Nov 2003 Posts: 11,695

From my heavy day of Texas Method

Bench 1x240

DL (lowered weight to get form check and going to work back up and hopefully pass my previous records)
1x325
1x330
1x335
1x335b

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02-20-2011 , 07:07 PM

#356

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

DL looks pretty solid. I'd look down more so you don't strain your neck unnecessarily though.

Do you feel any leg drive on the bench?

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02-20-2011 , 07:13 PM

#357

thirddan

Carpal \'Tunnel

Join Date: Nov 2003 Posts: 11,695

Quote:

Do you feel any leg drive on the bench?

this was commented on in my previous video, im not sure if it was by you...im not really sure to be honest, i feel locked into position, and im trying to push my heels to the grround, although i probably lose focus on that once the lift actually starts though...

is there a way to determine if im getting added benefit from leg drive?

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02-20-2011 , 09:57 PM

#358

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

16kg KB cleans. No real idea what i'm doing. And yeah I'm wearing jeans.

Quote

02-20-2011 , 11:16 PM

#359

-C-P-

veteran

Join Date: Feb 2009 Posts: 2,288

Wrist shouldn't be me moving back at all on the catch portion. Keep everything really tight against your body...I picture myself throwing a short uppercut to someone real close to me...KB should slide around the wrist/hand rather than flipping over the top.

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02-20-2011 , 11:49 PM

#360

kidcolin

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Join Date: Jan 2005 Posts: 109,033

Quote

02-21-2011 , 02:43 AM

#361

Paul McSwizzle

Pooh-Bah

Join Date: Nov 2007 Posts: 5,531

squat 205x5 from 2/14:

http://www.youtube.com/watch?v=qeTnt4WD4J0

205x5 again from 2/18

http://www.youtube.com/watch?v=-FpRPaVtpGE

Quote

02-21-2011 , 06:55 AM

#362

Phatony

old hand

Join Date: Jul 2009 Posts: 1,317

As promised, 135kgx5 (PR wooo)

http://www.youtube.com/watch?v=21U7ezyJcqs

Quote

02-21-2011 , 07:39 AM

#363

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by thirddan

Hm yeah I think I commented on that last time as well.

It's hard to spot in a video really, so I don't know for sure if you have it or not. Since I work out with my brother, the guy who's spotting the other usually just yells "leg drive" whenever we see the lifter slacking. The difference is that you feel more stable and able to drive the bar up more easily. It's one of the things where I feel someone reminding you is helpful.

Quote

02-21-2011 , 01:56 PM

#364

-C-P-

veteran

Join Date: Feb 2009 Posts: 2,288

Paul McSwizzle,

Well you're not really close to parallel here and aren't getting any hip drive. Hard to tell from video but turn your feet out 30 degrees and focus on leading with the hips and pushing your knees out when you drop. This a youtube video of Rippetoe instructing a kid on hip drive here: http://www.youtube.com/watch?v=yha2XAc2qu8.

You should definitely drop the weight until you get your form right.

Quote

02-21-2011 , 05:46 PM

#365

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

Quote:

Originally Posted by Phatony

As promised, 135kgx5 (PR wooo)

http://www.youtube.com/watch?v=21U7ezyJcqs

sexy

Quote

02-21-2011 , 05:54 PM

#366

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by Phatony

As promised, 135kgx5 (PR wooo)

http://www.youtube.com/watch?v=21U7ezyJcqs

Looks solid, especially considering you have a narrow position and knees aren't shoved out much + cave a bit. I'd shove them out more and make sure to keep them there.

Quote

02-21-2011 , 10:56 PM

#367

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

More form checks. Brought in my stance, fixed my foot angle. Little tough to see everything cuz I'm wearing dark sweats. They look pretty good to me.

Squat - 225x5, set 1
Squat - 225x5, set 2

Quote

02-22-2011 , 08:39 PM

#368

sylar

Ivan Drago's homeslice

Join Date: Dec 2006 Posts: 20,307

Quote:

Originally Posted by kidcolin

More form checks. Brought in my stance, fixed my foot angle. Little tough to see everything cuz I'm wearing dark sweats. They look pretty good to me.

Squat - 225x5, set 1
Squat - 225x5, set 2

second set looks a smidge high to me. certainly higher than the first. otherwise not a damn thing wrong imo

Quote

02-22-2011 , 11:38 PM

#369

AGame18

Carpal \'Tunnel

Join Date: Apr 2007 Posts: 7,837

how do you fix knee cave during squats?

Quote

02-22-2011 , 11:42 PM

#370

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

have someone yell "knees out!" the entire time. srsly.

you just have to make a mental commitment to it and practice, practice, practice. focus on it during every single rep, even warmups. it'll get there.

Quote

02-23-2011 , 01:21 AM

#371

sylar

Ivan Drago's homeslice

Join Date: Dec 2006 Posts: 20,307

go ahead. criticize me to pieces. last 4 of 5 reps at a DL PR.

DL 275

Quote

02-23-2011 , 02:11 AM

#372

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

flatten you back plz. oy.

When you get to the top of the lift, straighten out your knees, squeeze your glutes together and stand straight up - not back.

Really work on tightening up your back through the setup and the whole lift though.

Quote

02-23-2011 , 04:52 AM

#373

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by kidcolin

This, plus keeping a really, really tight lower back. Which enables sitting back properly without knees sliding forward at the bottom, which makes it easier to keep knees out.

Quote

02-23-2011 , 05:15 AM

#374

Turn Prophet

Carpal \'Tunnel

Join Date: Jan 2006 Posts: 11,558

Quote:

Originally Posted by sylar

go ahead. criticize me to pieces. last 4 of 5 reps at a DL PR.

DL 275

Need to lift way more with your legs (ie driving off heels) and less with your back. Hips should basically be doing a "hinge" motion during the lift.

Quote

02-23-2011 , 12:35 PM

#375

IronEggs

journeyman

Join Date: Apr 2008 Posts: 273

Deadlift 5x120kg

Any tips to make sure my back doesn't round on the later reps? I always take quite a while in between the 4th and 5th rep as you can see in the video, is this a problem?

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