Awesome cleans for your first try. AG2s comments look spot on to me. Just add that you can try to pattern the delay in the arm pull by just jumping with the bar a few times and keeping your elbows locked. That's part of the progression to cleans in SS.

I think this is the first time I recorded deadlifts. I noticed several things:

1. Some lower back arch, progressively worse through the set
2. Upper back arch, not sure how to get rid of this, but I'm guessing it's not good.
3. Shoulders should be slightly in front of the bar instead of directly over it.

I ran the phone app that tracks the bar path, and saw that the bar is coming back towards me somewhat, up to about knee height, and then is moving away from me. On the way down, with the exception of the last rep, the bar moves significantly out from my body. The last rep showed the bar path almost identical on the way up and down.

I tried to fix the upper back arch yesterday by keeping my chest up and shoulders back. I didn't record it, but it was a disaster. I had to stop after warming up because I tweaked my mid-back. Any tips on how to fix the back arch are appreciated.




Squats I thought looked decent for depth and lack of buttwink. I see that at the bottom, my heels are coming up a bit, and the bar is moving forward. Is this because I'm going down too fast? I tried going down slower tonight, and felt like I was going deeper than ever before.

DL
Looked pretty good overall. I would definitely get out of that rack though. You need to be able to let the bar roll on the floor so that you can pull it to your shins at the start and you look as though you are being pushed back by the wall in front of you. Also, it looks as though it sits a little below the deck which makes what you are doing a deficit DL. As is, cant really eval you too accurately because of the rack.

Base on what I saw though, I would think about doing the following:

get your shoulders more over the bar or even a bit in front of the bar
Take a big deep breath and lock it in setting your back
Take the slack out of the bar first then dial up the strength to break it off the floor
pull back the whole time
hips through at the top

I dont know that I would worry too much about your upper back just yet. It didnt seem that bad in the video. Generally speaking your back should be flat or have some arch in the lumbar. Your upper back does round a little but it looks the same from start to finish. I would just see how it goes as is. If you can keep it locked in that position you may not have any issues. If it starts to round more during the lift, I would say that is going to be a problem that you're going to need to fix.


Squat
I thought they looked really good. Video was not great. Dark and from side. lighting and setting cam so that you get an angle would help.

I would try widening your stance some and going for just a little more consistency on depth
Taking a big deep breath and locking it in

Coming forward on your toes has nothing to do with speed.
Set the bar a little lower on your back if you are doing a low bar back squat
Sit back a little more and drive through your heels.

Thanks for the feedback. I do usually pull off the floor, and the (mirrored) wall in front of me made it a little uncomfortable. I'll try to get a better angle on the squats next time.

3rd set of my squats today. I have buttwink. Is it really bad 2 have. i looked in the mirror and i get it with no weights 2. I have been doing some mobility work and stretching mostly every night trying to work on it.



anything else u can notice. or maybe some good links on how to fix buttwink.

hopefully vid will be edited down by the time someone looks at it. Just waiting on youtube.

looks like you are highbarring although hard to tell. if you are, I would not worry so much about buttwink but would def work on ankle/hip mobility to be able to have a more vertical torso.
Also, you can slightly tuck your pelvis at the top by squeezing glutes and not focus so much on sending your ass back with anteriorly rotated pelvis. This will help somewhat with the buttwink as you wont be trying to not let it roll over at the bottom, but more just maintaining a more neutral pelvis/spine position throughout the whole lift.

If you are lowbarring, disregard

I'm aiming for a low bar squat.

Maybe just try to not go so deep? Not much point in doing a low bar squat past parallel...

low bar too much past parallel will result in way too much forward lean being required to maintain center of gravity and then you'll get pinned unless you can squat morning the weight.

So u think I should move the pins up one level. I think that makes me right on parallel.

I started there but wanted/thought more depth is better.

I can do this tomorrow and post vids.

I don't necessarily think Lyle McDonald is an authority on squatting, but you might check out his comments on butt wink towards the end of this article:

http://www.bodyrecomposition.com/tra...-squat-qa.html

DL form Check.

trying to keep my shoulders pulled back. feels so weird. any tips or see anything else?

Looks good to me. Careful with the hex plates. Reset each time. More weight on the bar.

hbbs 230x5



I'll make sure to wear more revealing clothing next time. My celar is pretty cold.

Working on form with trap bar. What say you?

Just starting with oly work, and my power clean form has some serious issues. Any and all criticism/advice greatly appreciated.

Power cleans, 3x70 kg paused below knee, 2x85, 1+fx85:



Clean pulls, 3x1x85:

deadlift 305x5


(I did trim the video but yourtube is slow)

X-post from my log:

Dp,
Off the floor- get your chest up higher and drop your hips a little bit before you pull. Hips are rising too fast as well.

Catch position needs a lot of work. Don't rack the bar by bringing your torso to the bar (this puts you in a really awkward/bad position[ex: lower back overextension and landing on toes]) get your hips back and down and elbows high. Think quarter front squat. I don't know if you plan on doing a clean at any point or just want to power clean but tall cleans or hang cleans with light weight and drilling this motor pattern will help you.

Clean pull looks decent. Again, get your chest up higher before you pull off the floor. Don't drop the weight, the Chinese would be very upset.

Happy enough here? Thanks in advance for any pointers.

EE: Look good. Your hips are high which may or may not be a problem for you. I didn't see the bar floating away from you, which would be a major concern, so seems ok. Something to be aware of though and something that you could easily fix if you needed to.

A little bit of rounding towards the last reps. Keep your back locked. Nitty, take the slack out of the bar first before breaking it off floor.

ookook:
Squat Basics look good. A concern though is that your waist/lower back looks wobbly through out the lift. It doesn't look as though you are breathing in huge breath into your stomach, and then locking your back chest up. At 255, you should be able to do those reps very solidly.

Also, as your reps progress, you are getting a little upper back rounding with the weight coming forward. I think that you need to focus on that and really concentrate on keeping chest up. Chest pressed to the wall is a good cue. You can also bring your elbows forward at the bottom to change the position emphasis and bring your chest up.

You also have just a little bit of butt wink going on. Not a huge deal but something to think about. You may want to widen your stance a little to see if that will let you sit back a little more or work on some flexibility stuff to get rid of it.

DL
again looks ok overall. You let the bar roll forward at the start and then you have to pull it back to you as you break off floor. You should not do that.

Also, your hips start out in a good position, but they immediately shoot up at start of lift.

Hip position can vary a lot with some people low and some people high. But, regardless you want your leverage point to have the bar path pulling back against you versus out in front of you. locking your hip position in at the start of the lift and pulling the bar "back first" will help to keep your leverage right as the weight gets heavier. In your video, when your hips shoot up, your upper back rounds slightly which, generally speaking, is not good. This is also where your leverage position is its most disadvantaged.

If you keep your hips locked in position at start and the bar tight against you, your can pull back first off the floor, pulling back hard and pushing through your HEELS, keeping your back neutral and/or with your lower back arched a bit will keep your upper back from rounding and give and keep the greatest leverage on the pull.

LL
Not much to say....First two videos the weights were too light to see any issues. Last at 171k still looked light for you.

The only thing I saw that looked a little concerning is that your back looks rounded. But, that may be intentional?

Couple nitty things. Your hips are fixed at top position. Doesn't seem to be an issue though because your leverage on the bar seems good. I did notice a little bar drift (away from you) but it was very slight and happened randomly. Even with that it didn't seem to affect your lift.

Also, your set up is pretty involved....should strive for simplicity in set up. But, I do a lot of moving around too, so....whatev.

Be interested in seeing you do doubles or singles at a heavier weight. You look like your playing with 171

bump?

Great work in that vid sir.

Back good. Neck good. Position on bar good. Bar path good.

May want to be conscious of driving through your heels, try not to let the bar drift out in front of you. I know your legs are long and you may have to S around your knees but even with that keep the bar path tight against you and pulling back. Also, may want to turn around away from mirror.

I would stay on the trap bar for a while. Awesome way, especially with existing back issues, to get a lot of the benefits with none of the risk. I think I said before I spent close to a year on it before switching to conventional and I can now, with a relative degree of safety, conventional DL heavy.

Eventually, if you want to work back to conventional, you can do deficit trap bar DLs working the deficit up from 1" to you are at or near conventional and then just switch over at that point.