*** H&F Form Check Thread ***

[JohnnyFondue]

Form Check:

Power Cleaners: 185x3

[busto_in_hawaii]

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.

[busto_in_hawaii]

Originally Posted by JohnnyFondue

Form Check:

Power Cleaners: 185x3

JF- I'd work on getting more hip extension at the top. Very hard to change at least for me. You will get more powers that way. I also think when you rack, get your elbows higher and your lower body should resemble a front squat. Least that's what I try to do

[OhHaiIAmHamster]

Originally Posted by <3_Tha_Grind

I've had the same experience -- up until a year or so ago i always had shoulder pain when i'd bench, then i realized how flared out my elbows were. I still struggle with that from time to time, but form is a little better now and shoulder pain has basically disappeared.

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.

[OhHaiIAmHamster]

I got the following comment in SS forums on this:

it looks like your knees are coming forward at the bottom of the squat. First thing to do is to let the knees come forward earlier in the movement and drive them out. Much further than you are doing now.

I guess I need to film from the side to confirm/reject that this is happening.

[OhHaiIAmHamster]

Originally Posted by thirddan

Squat 235 x 3 (second work set)

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.

[busto_in_hawaii]

Originally Posted by Barge Ass

Bench form check
http://www.youtube.com/watch?v=05LFZ8wSk7o

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

[Soulman]

Originally Posted by busto_in_hawaii

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.

[kidcolin]

Originally Posted by JohnnyFondue

Form Check:

Power Cleaners: 185x3

your catch is pretty meh. your elbows are slow.

[kidcolin]

Originally Posted by OhHaiIAmHamster

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.

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.

[kidcolin]

Originally Posted by thirddan

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.

[cha59]

Originally Posted by OhHaiIAmHamster

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.

[OhHaiIAmHamster]

Originally Posted by kidcolin

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.

[OhHaiIAmHamster]

Originally Posted by cha59

.

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.

[cha59]

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.