*** H&F Form Check Thread *** - Page 16 - Health and Fitness Forum

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.

After squatting again today and spending the whole time focusing on trying to keep my knees out, I still couldn't do it. I don't seem to have any issue in warmup sets, but once I get to my work set it always happens. It seems like as I struggle to get the heavy weight up I lean forward and as I lean forward my knees cave inward, sometimes far inward. Anyone have experience with this? Am I just squatting too heavy?

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02-23-2011 , 06:34 PM

#377

Dudd

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 54,241

Xposted from my log, here's a whole mess of stuff from my workout today, a SS B day.

Alright, videos finished uploading, so here's a bomb of a whole bunch from today.

Squat:
5x235, first work set. Rear angle
5x235, third work set, side angle.

Press:
5x105, first work set from the back
5x105, third work set from the side.

Powercleans (lots of them):
Warming up with the bar, side view
3x95, warmup, side view
3x115, first work set, side view
3x115, third work set, rear view focusing on the feet

Any pointers on any of that appreciated.

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02-23-2011 , 07:02 PM

#378

jsnipes28

Carpal \'Tunnel

Join Date: Jun 2005 Posts: 9,695

as far as the pc's....i would not do the full movements. i would work on doing hang cleans and then also maybe some partial stuff like clean pulls. really, you have a ton of stuff going on there, i would try and find someone who is competent in the clean to get some help and instruction on them. u have some initial leg drive from the floor but then it's basically just a reverse curl.

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02-23-2011 , 08:58 PM

#379

-C-P-

veteran

Join Date: Feb 2009 Posts: 2,288

Quote:

Originally Posted by IronEggs

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?

Taking your time is fine...Rip said that it was ok to reset while doing your set here: http://startingstrength.com/resource...t=13926&page=1

There isn't really any tip that we can give you other than to focus on not rounding your back. Its obviously harder the more tired you get--but this will only get worse as start lifting lifting heavier #s...you better get it worked out now (if its a mental thing). If you physically can't do it...maybe some assistance work focusing on core strength or something.

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02-23-2011 , 10:08 PM

#380

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

dudd,

get better shoes. Knees out. Sit back. Weight on heels.

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02-24-2011 , 01:20 AM

#381

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by AGame18

Do glute activation when you warm up - side lying hip abductions, clamshells, glute bridges and X-band walks.

Also, practice going into a deep squat with no weight. Sit down in the hole and push your knees out as far as you can with your elbows. .

Do that stuff frequently and it'll come around.

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02-24-2011 , 08:28 AM

#382

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

After recently coaching someone new to LBBS, I have to say to #1 key to secure stable knees is keeping a rock hard lower back. His knees were pretty shaky to start and as usual for novices, kept sliding forward/caving. Yelling at him to keep knees out and also to keep A TIGHT LOWER BACK every single rep helped a lot.

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02-24-2011 , 11:10 AM

#383

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

Those two cues alone clean up most squats to be at least acceptable in my experience.

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02-24-2011 , 03:15 PM

#384

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Yep.

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02-24-2011 , 05:25 PM

#385

Turn Prophet

Carpal \'Tunnel

Join Date: Jan 2006 Posts: 11,558

Foot angle could be an issue too, yes?

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02-24-2011 , 05:30 PM

#386

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

foot angle and knees out go hand in hand.

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02-24-2011 , 08:00 PM

#387

Raydain

grinder

Join Date: Jun 2004 Posts: 686

Here's a video of me failing a 275# squat. Any comments?

http://www.youtube.com/watch?v=B9nkDdhHD7s

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02-24-2011 , 08:09 PM

#388

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by Raydain

Here's a video of me failing a 275# squat. Any comments?

http://www.youtube.com/watch?v=B9nkDdhHD7s

Is that a HBBS? Hard to tell.

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02-24-2011 , 08:17 PM

#389

Raydain

grinder

Join Date: Jun 2004 Posts: 686

not supposed to be

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02-24-2011 , 08:31 PM

#390

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Ok. In that case, looks like knees are caving. And why are you looking straight up (main reason I asked)? Kills hip drive. Not sure if knees slide forward due to angle.

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02-24-2011 , 11:17 PM

#391

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

ray,

really aren't that bad. Depth iffy on a couple of reps. You could try narrowing your stance a bit. Give it another shot next time, but might be getting close to a reset.

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02-25-2011 , 12:44 AM

#392

Barge Ass

Pooh-Bah

Join Date: Dec 2007 Posts: 3,845

I thought he had decent hip drive

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02-25-2011 , 09:25 AM

#393

stueycal

veteran

Join Date: Jan 2009 Posts: 2,903

Quote:

Originally Posted by -C-P-

I thought doing deads in SS it wasn't a real set unless you held onto the bar the whole time?

Which means you can still rest but it will annoy the **** out of your lower back

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02-25-2011 , 09:46 AM

#394

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by Barge Ass

I thought he had decent hip drive

Yeah, sloppy comment by me. Very good hip drive for looking up. Form would prob be even better if he looked straight ahead/down instead.

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02-25-2011 , 10:14 AM

#395

-C-P-

veteran

Join Date: Feb 2009 Posts: 2,288

Quote:

Originally Posted by stueycal

I thought doing deads in SS it wasn't a real set unless you held onto the bar the whole time?

Which means you can still rest but it will annoy the **** out of your lower back

Did you watch the vid or read Rip's comments? The poster never let go of the bar and Rip said its fine to take a few breaths. Readjusting grip is going to happen when you deadlift...the question then becomes what is reasonable/unreasonable.

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02-26-2011 , 03:15 AM

#396

FinishingStrength

newbie

Join Date: Jan 2011 Posts: 44

5x365 LBBS. Last rep is lol and I think I should have gone deeper on these.

http://www.youtube.com/watch?v=O-_xPWUXzX8

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02-26-2011 , 05:21 AM

#397

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

depth seems fine but back extension doesn't, from lumbar to upper back.

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02-26-2011 , 08:32 PM

#398

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

http://www.youtube.com/watch?v=vvKh9PUnhyI

Clean and Jerk

I have a tough time diving under the bar and I think I pull too high.

Thanks in advance.

Last edited by shamrock20; 02-26-2011 at 08:40 PM.

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02-27-2011 , 05:29 AM

#399

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Quote:

Originally Posted by jsnipes28

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

Not an expert by any means but looks like you need to get way more aggressive with the bar. Your knees are tracking pretty far forward and it seems like you need to sit you ass back a good deal;
Psoas mobility

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02-27-2011 , 02:55 PM

#400

ArsenalGunners1

adept

Join Date: Dec 2008 Posts: 927

anyone help me with my squat snatch. i feel like im picking my ass up before the bar is moving. this is 85lb, about 70% of my 1rm. what are thing to focus on? more hip drive? alot of times when i focus on exploding in the middle i end up throwing the bar behind me instead of straight up, which obv makes the catch alot harder
http://www.youtube.com/watch?v=Z39dYtZChn4

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