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06-12-2009 , 01:27 PM
I just started SS 4 weeks ago and have been struggling to make any gains on my squat. I was hoping for some feedback on my form. Also I recorded my DL and I'll post those as well, although I can tell that not having the correct height bc of the smaller 25 lb plates is causing a lot of the problems.

http://www.youtube.com/watch?v=yq0swvik7Ns

http://www.youtube.com/watch?v=PmvC0JuxJYw

http://www.youtube.com/watch?v=p9CLTYc8r8Q

http://www.youtube.com/watch?v=_Eg_BOv4G-g

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

http://www.youtube.com/watch?v=mpDfTesduz4
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06-12-2009 , 01:55 PM
Looks like you're racking the bar far too high for SS style squats. Knees are falling inward, focus on pushing them out as you come out of the squat. Pretty bad but wink going on. Soft tissue work, hip mobility stretches etc. to protect your lower back.
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06-12-2009 , 01:57 PM
i'm no expert in squat form, but it looks like there is something wrong with the bar placement. even when you're standing up, it looks like you're bent over, and i'd say that's probably caused by not fully contracting your shoulder blades to rest the bar. on some of the lifts, it looks like your hips are coming up faster than your torso, which leads to a good morning after your hips are up. you're going to kill your back.

in the first vid, as you hit parallel your lower back is definitely rounding. keep your butt pushed back. it's going to require more hip mobility, but you won't pop a disc.

this isn't a horrible video showing form.
http://www.youtube.com/watch?v=Hyjpz4jkjSQ
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06-12-2009 , 06:07 PM
If you're stuck at 95 I'd say you need to eat, what's your diet like?

You're skinny.

Also, I think you're working to much on leg drive and not enough on hip drive in the squat, in the first few vids the legs straighten really early, which isn't the focus on a low-bar.

Edit, DL's are bad, your back never gets set, it's crazy rounded, do you have the book or the DVD, review the set-up position. If you want to change the height on the DL put plates on the floor OR go into the power rack and set the safety bars at the lowest level, either way should help.
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06-12-2009 , 06:12 PM
Also, the bar is moving too far away from you in the DL, it should remain in contact with shins/thighs on the way up/down
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06-12-2009 , 07:45 PM
It sucks because the first day I signed up for the gym I got a personal training session and I told the trainer that I already know what program I want to do and just need help on form. He argues for 10 min saying stuff like you don't go into a chef's kitchen and tell him how to cook blah blah blah before eventually caving in and letting me do the exercises I wanted. Too bad he did a half assed job and didn't giving me any helpful pointers.

The bent over position was from me trying to imitate this rippetoe youtube vid, http://www.youtube.com/watch?v=yha2XAc2qu8 , to get more hip drive. I was trying to focus on keeping my chest down and drive w/ my hips. I guess I didnt do a good job...

In regards to the diet, I've been eating as much as I can while starting the program and have put on like 6 lbs in the past month. I know this is my #1 priority to build mass so I've really been trying to keep myself stuffed.
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06-12-2009 , 10:48 PM
Quote:
Originally Posted by gintron
It sucks because the first day I signed up for the gym I got a personal training session and I told the trainer that I already know what program I want to do and just need help on form. He argues for 10 min saying stuff like you don't go into a chef's kitchen and tell him how to cook blah blah blah before eventually caving in and letting me do the exercises I wanted. Too bad he did a half assed job and didn't giving me any helpful pointers.
If you go to a big chain gym like 24 hour, planet fitness, or Gold's, I'm not remotely surprised that you had this experience. I don't know if I've ever seen a trainer in one of these gyms that wasn't completely useless.
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06-13-2009 , 06:14 AM
Your squat isnt horrible you defintly have hip drive, but your forgetting to raise your upper body on every rep, smiley already commented on the knees. Deep breath and hold when moving.

On the deadlift your arent setting your back properly before starting each rep. Find a box or stack some plates to make starting position higher.
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