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.
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]
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 10:33 AM.
Reason: Edited links and added cam info
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.
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.
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.
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.
Two Plus Two
Linear Mode
