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Old 01-28-2011, 03:21 AM   #126
OhHaiIAmHamster
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by thirddan View Post
I'm very much clueless on these things so could be wrong, but you appear to start moving forward a bit as you begin your move up. Which might not be right for hip drive.
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Old 01-28-2011, 05:19 AM   #127
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Re: *** H&F Form Check Thread ***

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Originally Posted by Barge Ass View Post
Does it hurt if you try to push straight up as opposed to back towards you? I think my feet set up is the same as yours, but my knees/toes are pointed slightly out. not completely sure right now though
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Old 01-28-2011, 06:53 AM   #128
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Re: *** H&F Form Check Thread ***

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Originally Posted by busto_in_hawaii View Post
Does it hurt if you try to push straight up as opposed to back towards you? I think my feet set up is the same as yours, but my knees/toes are pointed slightly out. not completely sure right now though
Generally the bar bath should be vertical in relation to the chest. So a Tate/powerlifting style will have a seemingly less vertical bar path due to the bigger torso arch.
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Old 01-28-2011, 12:15 PM   #129
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Re: *** H&F Form Check Thread ***

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Originally Posted by JohnnyFondue View Post
your catch is pretty meh. your elbows are slow.
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Old 01-28-2011, 12:18 PM   #130
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Re: *** H&F Form Check Thread ***

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Originally Posted by OhHaiIAmHamster View Post
Thanks, 00Snitch.


I suspect my bench press is still no good tho

http://www.youtube.com/watch?v=kAGZWB-yOcc
it's not bad, but you could do a lot to make it better. Get a lot tighter, get your weight up on your traps, get more leg drive, etc.

Quote:
Also, tried to make a lighter squat position where my feet position can be seen:

http://www.youtube.com/watch?v=qREfIHa4SSQ
look pretty good. just keep focusing on knees out.
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Old 01-28-2011, 12:23 PM   #131
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Re: *** H&F Form Check Thread ***

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Originally Posted by thirddan View Post
Squat 235 x 3 (second work set)

doing texas method...this is my second set from a 3x3 day...
this looks like a case where your extra inch or two of depth is compromising your stability. You're achieving that extra depth by letting your pelvis tuck under and shorten your hamstrings, and your knees are shooting forward right at the bottom. I'd try cutting the off a bit earlier.

A view where we can see if the knees are caving could be helpful.
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Old 01-28-2011, 12:52 PM   #132
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Re: *** H&F Form Check Thread ***

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Originally Posted by OhHaiIAmHamster View Post
Does "flared out elbows" = "generally more wide grip" and "tucked in elbows" = "generally more narrow grip"? Or does it not depend on the grip width?

As I suspect I might have the "flared out elbows" issue here.
Generally a wider grip will tend to make your elbows flare more. Your elbows dont look too bad there, but if benching is hurting your shoulders at all, you should probably move your hands closer and try to get your elbows closer to your torso.

I think Rip recommends elbows should be ~70 degrees from your torso (yours look like about 70 to me), while others I've read recommend 45-60 degrees. I have had some pretty significant shoulder injuries, so I try to get them ~45.

Miles mentioned something to me a while ago - my hands were spread too wide. The best position for protecting your shoulders is when your elbows are directly below your hands when you bench - so the lower arm is perpendicular. It looks like your hands might be a little wide in this respect.
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Old 01-28-2011, 01:59 PM   #133
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Re: *** H&F Form Check Thread ***

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Originally Posted by kidcolin View Post
it's not bad, but you could do a lot to make it better. Get a lot tighter, get your weight up on your traps, get more leg drive, etc.
kidcolin, thanks for your critique.

My problem with that last bench press session is that my neck got tired/strange from keeping my head above the bench. I've realized I usually used my head for support and that is obv bad, so I made sure I don't this time but the feeling I got was even worse.

Maybe I will get used to it.
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Old 01-28-2011, 02:06 PM   #134
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Re: *** H&F Form Check Thread ***

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Originally Posted by cha59 View Post
.
cha59, yes I tried to follow what rip's book has in pictures for grip width / arm angle. Also, if it is wider it hits the chest muscles better or so I've thought - and if it's narrow then it's the triceps. Since imo a bigger chest is more EV+ than bigger triceps, I chose a wider grip - and it just felt better as I could lift more. Might have to reconsider as I have some issue lurking in my shoulder.
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Old 01-28-2011, 03:41 PM   #135
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Re: *** H&F Form Check Thread ***

If your shoulders dont give you any problems at all, you can continue what you're doing, but the wider grip puts more strain on the shoulder joints.

If you narrow your grip, your chest will still feel it once your triceps get stronger.
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Old 01-28-2011, 05:04 PM   #136
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Re: *** H&F Form Check Thread ***

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Originally Posted by JohnnyFondue View Post
idk how to do freeze frames on these things (other than wildly clicking pause and taking a ss/cropping that etc which i am too lazy to do) but it doesn't look like you are getting full extension on your 2nd pull from your hips or shoulders before you go into 3rd pull and break your elbows.

and ya, what colin said re: your elbows and getting under it faster. it may just be a confidence thing and i think part of it is not getting enough power/extension on your pull so u are relying too much on 3rd pull/arms and aren't getting under the bar fast enough. the last part should be almost using the bar to get under the weight not trying to pull it up 1/2" more at the end of the lift. i hope that last bit made sense, was kind of jumbled im playing atm and not the best w technical jargon.
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Old 01-28-2011, 05:07 PM   #137
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Re: *** H&F Form Check Thread ***

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Originally Posted by Carl Sagan View Post
Front Squat

2nd time doing em, looks like my elbows need to be higher.
Go deeper.

Read this:
http://danjohn.net/2009/12/the-front-squat/
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Old 01-28-2011, 05:12 PM   #138
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Re: *** H&F Form Check Thread ***

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Originally Posted by busto_in_hawaii View Post
http://www.youtube.com/user/bustoHAW.../4/0FoJ_58dKMM


comments on my push press (if I'm being aggressive enough.. hopefully getting a decent grade on the DOWNTPWN scale) and 225 attempts?

eta: the third attempt, I looked up from the beginning and it looks like it helped a lot. Def have to do that always from now on.
Everything looked good to me. Cleaning then push pressing is old school, I like it.
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Old 01-28-2011, 09:30 PM   #139
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by kidcolin View Post
this looks like a case where your extra inch or two of depth is compromising your stability. You're achieving that extra depth by letting your pelvis tuck under and shorten your hamstrings, and your knees are shooting forward right at the bottom. I'd try cutting the off a bit earlier.

A view where we can see if the knees are caving could be helpful.
thanks...butt wink is something ive always been worried about...started stretching and foam rolling more frequently...ill try to take video from a different angle next week...

also, whats the missing word in the bolded sentence?
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Old 01-28-2011, 10:57 PM   #140
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Re: *** H&F Form Check Thread ***

depth
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Old 01-29-2011, 03:06 AM   #141
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Re: *** H&F Form Check Thread ***

This should probably be edited into the OP, it's a complete list of the Squat Rx videos.

SquatRx

Should note that the list is posted by the guy who actually does the videos.
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Old 01-29-2011, 03:33 PM   #142
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Re: *** H&F Form Check Thread ***

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Originally Posted by Barge Ass View Post
depth
ah, thanks...
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Old 01-29-2011, 04:05 PM   #143
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Re: *** H&F Form Check Thread ***

I think I just had a typo with "them", but depth works too.
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Old 01-29-2011, 06:12 PM   #144
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Re: *** H&F Form Check Thread ***

http://www.youtube.com/watch?v=c8eo3GwaN3c
http://www.youtube.com/watch?v=ybdNmcK-zVI

hbbs, may as well get it checked. first time with some new do-wins.

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Old 01-30-2011, 09:08 AM   #145
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Re: *** H&F Form Check Thread ***

Victor, you appear to be looking up so your neck doesn't appear to be neutral.
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Old 01-30-2011, 03:07 PM   #146
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Re: *** H&F Form Check Thread ***

Squats: 2nd set, 3rd set.
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Old 01-30-2011, 04:06 PM   #147
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Re: *** H&F Form Check Thread ***

I've stalled twice at 240 now on squat. I even felt well rested and well fed today (WRs in bench and DL). Tell me what I'm doing wrong.

4 + Fail @ 240 Squat
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Old 01-30-2011, 04:22 PM   #148
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Re: *** H&F Form Check Thread ***

hamster, i was doing high bar, so neck up is a cue. even for low bar, i dont really see a problem with looking forward or up.

as for you skwats, it doesnt look like you have great hip drive, im not sure why. i dont notice your knees sliding forward, maybe a tad a on like 2 of the reps.

agreed, back could be tighter in extension.

justins skwats look really good to me, and i would say if you werent in a rack you woulda wimed that last rep.

is it possible your weight is falling forward? cant really tell with the background.
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Old 01-30-2011, 04:28 PM   #149
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by Victor
hamster, i was doing high bar, so neck up is a cue.
I see, I wasn't aware it was OK for high bar.

Thanks for your comments about my squats. For hip drive, maybe I should do like glute bridges in addition to the squats so that my glutes become stronger and can provide more hip drive?
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Old 01-30-2011, 05:01 PM   #150
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Re: *** H&F Form Check Thread ***

Hamster,

you just need to fix your technique. Glute bridges are not necessary at all.

It's pretty much impossible to get decent hip drive when:
- Knees are too far forward
- Knees aren't shoved out properly, making you squat "on top" of your legs instead of between them

Fix those two problems and your squat should look much better. And don't pause at the bottom, try to bounce off your hamstrings. Also impossible with your current technique, but you'll get there.
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