Your simultaneous air squat and bicep curl a medicine ball form is quite good. I'd like to see a bit more depth, and more swing in the curl. Make it snappy, sister. Not sure about the pink singlet, think something in taupe would suit the decor a bit more.

I don't think they are too bad. Main problem is the bar is too far forward and gets further forward with each rep, and you arent aggressively setting your back in extension for each rep.

Closer to the bar will mean straighter shins and hips back a bit more, and should result in you being able to get a bit tighter. Activate your lats to pull the bar in to you a bit more as well.

log x-post, today's top end squat work.

approaching 4 plates is sick. nicely done. looked great

agree with halfbeast. you're over-exaggerating the sit back. looks fine otherwise.

my turn. bench

Tried to fix my deadlift based on advice from last week. Still think I can get a lot tighter, but I tried to keep my hips higher at the start (although looking at them in slowmo for the first time now, they still rise a bit, albeit not as much I don't think), and I definitely felt it a lot more in my hamstrings than normal. Anyways, any advice appreciated.

KC, your bench looks pretty good to me man. But I am not much of an expert on bench.

Dudd, still a lot of rounding of the low back. Hips arent shooting up as much as before, but definitely need to get tighter off the floor.

KC, I think the parts of the form that are not subjective look great. Personally, I'd vote for more arch and more elbow tuck, but I'm not sure that advice is for everyone, and you've said in the past you like where your elbows are. Bar path and wrist position look good to me though imo.

Dudd: I don't like your approach to the bar. Instead of getting your feet properly under the bar and having your shins be close to the bar, you set your foot too far back and then bend your knees to get your shins close to the bar (see about 1:50 for a good example). Get your feet further under the bar, and the bar almost touching your shins while maintaining vertical shins. You will need to push your hips further back to maintain higher hips instead of pushing your knees forward, but that should help getting yourself tighter off the ground.

I'm not saying my setup is the best, as I'm sure there are things to work on, but compare this video to yours to see what I mean. I setup close to the bar, with my body forward, and then lean back into position where you lean forward into position:

shoulder press vid. was hard to set my camera up perfectly, but i hope it's good enough to perform an assessment. i did a side angle at 1:30 for the 3rd set

this may not be the best vid. i'll try to get another that shows a lower and possibly side view. best i could do today. there's also a delay of nothing/my ass from around :40 to 1:15 when i then realized i could pause the vid in between sets.



i feel i'm not going low enough. thoughts?

Try to be more in a DL position (so yes lower the hips)

Something doesn't look right. Aside from depth being meh, you may be using too much of your back to push the weight up.

Try to get a side angle

Some sets of deads from tonight. Any feedback is appreciated.

Came for the form check, stayed for the shin guards.

Seems fine, not a great angle though

On every single rep your left knee turns inwards on your way up and then gets back to neutral by the time you get to the top.

I don't know why or how to fix it but just an observation

try bringing your stance in. you're starting with your knees already favoring an inward buckle because your arms are in the way.

Form check appreciated for squats & deads

Xpost from log -


Squat: I'm concerned about butt wink. I consciously make an effort to ease up on depth, but I find myself sinking down to the point where it looks to me like my lower back is rounding. I almost find it easier to get real low and try and bounce back up as opposed to limiting my depth. Is there butt wink here? If so, any way to fix other thank just squatting a little more shallow?

225x3:





250x2:



Deadlifts: I think these are ok? Noticed my knees are slightly bent at lockout, probably a habit I picked up from doing clean/snatch deads. Also I maybe hyper-extend a tad at the top although I don't think this amount of miniscule hyperextension is bad. Does look kind of weird with the knee bend at lockout, especially at 275. Should I stop this asap? Anything else I need to fix?

275x3:



315x3:

OK, I've been looking at different dl vids. Cha's specifically. When he starts his lift, his leg from the knee down appears to be perpendicular to the floor. My legs are at an angle with the knee (it looks like to me at least) on the other side of the bar from my butt. How do I fix this? Do I need to fix this?

Installment #3 in the fix my deadlift series:



Last rep sucked hard

Payoffwiz: is it just the angle or is the bar tilted to the right bigtime in that first video? Squats look good though. It looks like you are craning your neck during the reps a little, so be careful of that. It also doesn't seem like you are really breathing correctly either. Take a deep breath and hold it deep inside for a half second or so before starting the rep. It kind of looks like you are breathing in and instantly going down at the same time. Deadlifts look good but don't lift in those shoes. Take them off and lift barefoot or in socks.

Thanks, BTM. Yes, the bar was definitely tilted in the first vid. Squatted this morning and quickly corrected when I found myself craning my neck. Also took a second to hold my breath, but the timing felt off.

Dudd: Snap city.

I think Skeletor's comment about the shin angle and setup is correct. You move your knees over the bar as part of the act of setting up, but as soon as you start to pull they go backward, your hips go up and your back flexes. Hips back, not knees forward to set the back angle (hamstring flexibility may be a major issue?).

Getting tight is 10% of the battle, staying tight through the rep is the important part.

I think this is partly an anthropometry issue, but I am not 100%. You want your shins close to vertical (even the rip setup has them set up no more than an inch from the bar), but the exact angle from vertical is going to vary from person to person.

I've been trying to follow the Rip setup, don't you move the shins forward and then set the back after that? Obv it's not always successful

Yes, but it looks like you setup too far from the bar causing your knees to go too far forward.

Alright bros, here are some from today. Tried to keep the bar really close to my shins as I set up, couldn't be more than an inch or so away.