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Old 05-18-2017, 11:33 AM   #4901
Renton555
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Re: *** H&F Form Check Thread ***

LOL at that trainer cheering you on for one more rep at what is obviously your 20 something rep max.
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Old 05-22-2017, 06:43 PM   #4902
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Re: *** H&F Form Check Thread ***

First set got completely deleted because of the song. not even muted. WTF. I think it looked better than 2

I tried to "leg press into the ground" but then on this heavy set my shoulders came forward and it was bad.






Is it bad that I had a pattern of:

2 x 380 @ 8.5
1 x 400 @ 10
1 x 380 @ 10
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Old 05-22-2017, 11:53 PM   #4903
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Re: *** H&F Form Check Thread ***

Your deadlifts are cringeworthy. You're gonna snap some **** up if you keep this up.

Generally imo you should work on tightness/bracing and not yanking the bar so hard, because it instantly causes you to lose position. You should probably take around 100lbs off the bar while you work on it.
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Old 05-22-2017, 11:55 PM   #4904
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Re: *** H&F Form Check Thread ***

Did you read my reply to your last deadlifts / watch the video that I linked?

edit: Also, how do lighter pulls look? Make a video of 315x3 or something.
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Old 05-23-2017, 12:23 AM   #4905
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Re: *** H&F Form Check Thread ***

You never complete the proper set up, your back is soft all the way from grabbing the bar to standing up. When you get down and grab the bar, before you stand up, think about overextending your back as **** (this is an exaggeration cue to help get the proper neutral result) and pulling your chest as high as you can squeezing your body ultra tight while keeping your hands on the bar. Your arms/hands will feel like they already want to start pulling the bar. When you do this, you should be getting a little closer to what a proper set-up looks like.
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Old 05-23-2017, 10:04 PM   #4906
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Re: *** H&F Form Check Thread ***

I think I kept my back too rounded because of this comment. I tried to tighten up without sticking my chest out too much

Quote:
Originally Posted by nuclear500 View Post
Are you intentionally doing that chest out thing? It looks kind of weird to me, its also appears to be what is causing what looks to me like way excessive backward leaning. 355 pause at :16 and 370 pause at :12. That backwards lean looks wrong to me.

Also anybody elses YouTube embeds not working?
I did watch the vid Renton. I focused on not rolling the bar, keeping it over midfoot and leg pressing the weight up. I didn't think I could remember every applicable clue.

My leaks do get worse at RPE 10. I'm deloading this week and will post some vids of that.
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Old 05-23-2017, 11:36 PM   #4907
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Re: *** H&F Form Check Thread ***

Noone can remember or correctly apply new cues when pulling a max single, that's why it's probably a good idea to drop down in weight significantly.
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Old 05-27-2017, 04:21 PM   #4908
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Re: *** H&F Form Check Thread ***

Lighter deadlifts







some GGO bench in the background
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Old 05-27-2017, 07:10 PM   #4909
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Re: *** H&F Form Check Thread ***

I also have a garbage deadlift, so I feel qualified to answer.

First of all, your hips are too low. At this weight you're still able to muscle it up, but it won't be like that when it's heavier and you'll end up whipping your back deeper into flexion like you did for 400. By the way, the lockout captured by the thumbnail of that video tells you all you need to know about what your set-up looks like.

Also you're still not setting your back at all. All the tension is in your legs. Just look at how far your knees are forward of the bar, which also relates to the fact that you are starting with the bar forward of midfoot.

Something I read that helped me is that instead of worrying about where your hips are, maybe think instead about how tight you are. When everything is as tense as it could possibly be, you're ready to pull.

I suggest experimenting with moving your feet in closer to the bar, and then pushing your knees (and your toes) outwards. I don't know why but it's helped me set my back much better.
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Old 05-27-2017, 07:41 PM   #4910
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by bobboufl11 View Post
some GGO bench in the background
?!

You DO know that's Mike Mazanet, Dwight Anderson and John Haack though, right? heh
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Old 05-28-2017, 01:02 AM   #4911
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Re: *** H&F Form Check Thread ***

Is looking up a commonly-recommended cue for conventional?
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Old 05-28-2017, 01:36 AM   #4912
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Re: *** H&F Form Check Thread ***

Quote:
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Is looking up a commonly-recommended cue for conventional?
Not at all ime. Neck craning is usually considered as a big nono, which is easy to happen wheb looking up. "Tuck the chin" and keeping a neutral neck are used much more.
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Old 05-28-2017, 01:44 AM   #4913
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Re: *** H&F Form Check Thread ***

Reason I ask is that it seems to conversely be recommended for sumo. I guess it's analogous to highbar vs lowbar, where the torso angle dictates the eyegaze.
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Old 05-30-2017, 05:43 AM   #4914
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Re: *** H&F Form Check Thread ***

Bobbo, you really need to look into the Duffin core bracing videos. Juggernaut has one too. Learn it, then learn to implement it in each lift. THen get strong enough to do it at higher weights.
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Old 06-02-2017, 12:23 AM   #4915
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Re: *** H&F Form Check Thread ***

Tried recording a video for the first time, didn't get a great angle, but let me know if the experts notice anything worthwhile

5x235

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Old 06-02-2017, 01:09 AM   #4916
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Re: *** H&F Form Check Thread ***

^Not working
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Old 06-02-2017, 08:03 AM   #4917
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Re: *** H&F Form Check Thread ***

Should work now
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Old 06-02-2017, 05:15 PM   #4918
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Re: *** H&F Form Check Thread ***

I think you're starting with your hips too low and the bar a bit forward of mid foot. Your hips rise before the bar leaves the ground which tells me there isn't enough tension. Don't Squat down to the bar to set your grip; keep your hips high then squeeze your chest up to set your back angle.
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Old 06-02-2017, 05:35 PM   #4919
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Re: *** H&F Form Check Thread ***

Thanks, that makes sense.

I tried posting on reddit and people were telling me my hips are too high, which I understand is just anatomy.

I guess I need to go down to the bar while keeping my shins vertical, the squat down might be pushing the bar a bit forward as well.
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Old 06-02-2017, 06:03 PM   #4920
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Re: *** H&F Form Check Thread ***

I think the rip setup is hard to beat:

1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot (not the mid-instep).

2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.

3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.

4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS - LIFT THE CHEST TO SET THE BACK ANGLE.

5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until lit locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.

Which reddit? The quality varies immensely. There are guys on r/powerlifting i'd listen to, but some of the others subreddits are hot garbage.

The setup above should help stop you from shifting the bar forward with your shins.
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Old 06-02-2017, 06:31 PM   #4921
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Re: *** H&F Form Check Thread ***

Also, start a log... its a lot easier to help when we can see a series of videos with feedback and what you've tried to adjust over time than wade through this thread...
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Old 06-02-2017, 06:36 PM   #4922
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Re: *** H&F Form Check Thread ***

Those 5 SS steps are what I tried to follow, but my shins were moving forward as I went down to grab the bar, so I failed step 2.

My heels are very close together, definitely feels too close for comfort, maybe 3.5", and my toes are out about 15 degrees.

I posted on r/fitness, probably lots of college kids who are just figuring things out and giving advice at the same time

I have a log here: https://forumserver.twoplustwo.com/85...s-log-1169569/ just thought I'd get more feedback here
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Old 06-02-2017, 08:13 PM   #4923
Aidan
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Re: *** H&F Form Check Thread ***

Yeah, you're not leaving your hips high enough when you take your grip, you're squatting down to the bar.

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I have a log here: https://forumserver.twoplustwo.com/85...s-log-1169569/ just thought I'd get more feedback here
Well, that's embarrassing
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Old 06-04-2017, 11:57 AM   #4924
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Re: *** H&F Form Check Thread ***

Quote:
Originally Posted by Aidan View Post
I think you're starting with your hips too low and the bar a bit forward of mid foot. Your hips rise before the bar leaves the ground which tells me there isn't enough tension. Don't Squat down to the bar to set your grip; keep your hips high then squeeze your chest up to set your back angle.
Can you please explain how his hips are too low. I thought they were really high and it looked like he was lifting with his back.
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Old 06-04-2017, 12:00 PM   #4925
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Re: *** H&F Form Check Thread ***

They're too low because his hips shoot up before the bar leaves the floor. In an ideal pull, they should have already started at that point while he was setting up / getting tight before the pull.
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