*** H&F Form Check Thread *** - Page 59 - Health and Fitness Forum

3x5x190 Squat Form work
Working on the knees & sitting back as discussed here earlier
Looks like 4-5 reps are still not great. dunno why this is hard for me to fix all of a sudden. Fatigue is more of a problem then the weight being heavy. Losing focus/tightness etc.

http://www.youtube.com/watch?v=YTN70s13Poc

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09-01-2011 , 04:54 AM

#1452

jerG123

journeyman

Join Date: Apr 2006 Posts: 315

2nd day into SS, squats feel like they need a lot of work.

http://www.youtube.com/watch?v=-YqKax2h5B4

http://www.youtube.com/watch?v=BUzTSUXRkO4

http://www.youtube.com/watch?v=CHXNRJ_4eGM

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09-01-2011 , 08:02 AM

#1453

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by TruFloridaGator

Those look very solid imo, good work. Losing focus/tightness is pretty standard on the last couple of reps on SS. Helps if you have someone yell at you to keep your ****ing back tight, otherwise you just need to focus on it yourself.

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09-01-2011 , 08:37 PM

#1454

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,337

Solid bench, I think I miss a rep in here tbh.

Third set of five at 95. Tried to do what I read, no clue.

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09-01-2011 , 10:55 PM

#1455

-C-P-

veteran

Join Date: Feb 2009 Posts: 2,288

Quote:

Originally Posted by TheDudeChad

x-posted from my log.

Been having some medial knee tightness (wouldn't quite call it pain, at least yet) so wanted to do a form check on my squat. First week of a new program, so this is a bit lighter weight than I've been squatting recently...so assume that any form issues will be magnified when the weight gets heavier.

Squat - 225x5x5
Set 1
Set 2
Set 3
Set 4
Set 5

Sorry about all the random angles...first time videoing. Which angles are best? TIA

Best angle is #3 but it needs to be farther away so we can see your knees. The bar looks high on your back and your knees are sliding forward at the bottom (cause and effect imo), which could also explain some of the knee tightness. Hip drive is a little lacking also imo.

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09-02-2011 , 09:27 AM

#1456

TruFloridaGator

Carpal \'Tunnel

Join Date: Feb 2005 Posts: 22,791

My brother(1st, 5x135) and I(2nd, 5x235) deadlifting:
http://www.youtube.com/watch?v=MPClySi3fhk

I know they both need a lot of work. Thanks

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09-02-2011 , 07:16 PM

#1457

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Just starting SS with a friend. Pretty sure we both need some work. Any advice is greatly appreciated. Thanks!

Me:

Squat- http://www.youtube.com/watch?v=ajo6JQRzoxQ

Press- http://www.youtube.com/watch?v=hX_RzXHh230

PC- http://www.youtube.com/watch?v=v_ilri_bpTg

Him:

Squat- http://www.youtube.com/watch?v=ISrmxUTlW6U

Press- http://www.youtube.com/watch?v=A0DCcpcWpk0

PC- http://www.youtube.com/watch?v=CB6WXiWonzE

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09-02-2011 , 10:48 PM

#1458

TruFloridaGator

Carpal \'Tunnel

Join Date: Feb 2005 Posts: 22,791

For press, you both need to "aim for the nose" on the way up. Work on a straight bar path going up close to your face. You need to keep tight on the way down and keep your elbows in front of the bar, he does a decent job of that but needs to work on it too. Go back to my press video ITT and I do a good job of that at least. Watch the rip videos on press(and everything) on YouTube. It's OH press or press btw, not military. Enjoy the leg press is gay comment in 1 of those

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09-03-2011 , 10:54 AM

#1459

AAAAlex_

newbie

Join Date: Jul 2011 Posts: 31

Your rack position for the PC needs work. Elbows are supposed to be pointing forward and I'm not sure if you're holding the bar with your deltoids. Commence with wrist flexibility exercises imo

And tell your bro to get new shoes for lifting

Quote

09-03-2011 , 12:03 PM

#1460

TheDudeChad

grinder

Join Date: Dec 2004 Posts: 448

Quote:

Originally Posted by -C-P-

Thx for the feedback. Havent even thought about bar positioning since my first couple of weeks of SS so ill try to think about getting it lower next time.

What would you suggest to improve hip drive? I seem to drop into the hole much slower than most people...should i drop a little faster to get more of the stretch reflex?

Quote

09-03-2011 , 01:10 PM

#1461

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by Soulman

miles is correct as always ldo. Although what I'm reacting to is what's Rip talking about here:
http://www.youtube.com/watch?v=GJFjYyA40ss#t=01m50s

Like the guy in the vid, I think TFG has an exaggerated lordotic curve.

agree that your press is stronger if you really squeeze the ass and get your hips directly under the shoulders. Much more stable.

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09-05-2011 , 11:09 PM

#1462

Ook

adept

Join Date: Jul 2007 Posts: 752

These seem terrible to me but I don't know what to do about it

Squat 205

DL 300

Quote

09-05-2011 , 11:46 PM

#1463

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Quote:

Originally Posted by TruFloridaGator

Thanks, I think I need to tighten up in general. I'll focus on the elbow position more.

Quote:

Originally Posted by AAAAlex_

Yeah, any suggestions for the best way to improve flexibility on these? Definitely something I need to work on. I don't think I'm really capable of it right now.

Quote

09-05-2011 , 11:50 PM

#1464

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Ook

These seem terrible to me but I don't know what to do about it

Squat 205

DL 300

http://www.t-nation.com/free_online_...that_hunchback

http://www.wannabebig.com/training/d...ke-a-champion/

You have weak glutes & kyphosis imo.

Quote

09-06-2011 , 12:33 AM

#1465

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

DL looks decent imo. Nothing egregious wrong with it.

Do you walk duck footed? Your toes are way, way out on the squat. Try bringing them in, even if just a little bit at a time. Chances are you're putting a lot of stress on the inside of your knees.

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09-06-2011 , 02:10 AM

#1466

Heartbrand

enthusiast

Join Date: Oct 2006 Posts: 92

I'm trying to squat for the first time as I try to do SS. I bought the book and CD, have watched countless videos, but I just can't seem to get anywhere close to parallel. I just know I'm doing everything wrong and I'm a bit embarrassed to squat in the gym knowing I look like a total tool. I took a video of myself trying to do the motions at home without a bar and hopefully I can get some feedback, thanks.

http://www.youtube.com/watch?v=eOyhbpSeMx4

Quote

09-06-2011 , 08:37 AM

#1467

Ook

adept

Join Date: Jul 2007 Posts: 752

Quote:

Originally Posted by cha59

http://www.t-nation.com/free_online_...that_hunchback

http://www.wannabebig.com/training/d...ke-a-champion/

You have weak glutes & kyphosis imo.

Tyty. My upper back is definitely not very flexible. It doesn't really show up walking around, but squat/DL and BJJ make it really noticeable.

Quote:

Originally Posted by kidcolin

If this is for me, then no. I walk like a normal person. When I first started squatting I had a bad time with knee pain. The farther out I pushed my knees, the less pain I had. At one point my heels were nearly touching and my knees were out at 60 or so degrees. I've been slowly working them back in and spreading my feet out.

Quote

09-06-2011 , 10:17 AM

#1468

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

yeah, he's talking about your knees. Shove your knees out when you squat. Letting them come inside of your big toes will tear them up. Fix your hip issues and that should help.

Quote

09-06-2011 , 10:47 AM

#1469

TruFloridaGator

Carpal \'Tunnel

Join Date: Feb 2005 Posts: 22,791

Quote:

Originally Posted by TruFloridaGator

My brother(1st, 5x135) and I(2nd, 5x235) deadlifting:
http://www.youtube.com/watch?v=MPClySi3fhk

I know they both need a lot of work. Thanks

Bump

Quote

09-06-2011 , 10:52 AM

#1470

TruFloridaGator

Carpal \'Tunnel

Join Date: Feb 2005 Posts: 22,791

Quote:

Originally Posted by Soulman

I think it's possible I might have some hyper lordosis. Gonna talk to my Chiro/art guy as well. I did focus on keepin my hips/shoulders more in line like kc suggested as well last workout, will do video next time.

Any good stretches for potential hyper lordosis?

Quote

09-06-2011 , 01:19 PM

#1471

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by TruFloridaGator

Dont stretch your low back. Roll and your hips and thoracic spine.

Quote

09-06-2011 , 01:24 PM

#1472

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Heartbrand

The problem is in your hips imo.

Roll your hips with a lacrosse ball. Stretch them. Practice squatting as low as you can get and stay in the bottom position, then shove your knees out with your elbows. You'll screw your knees up if you dont keep them out.

Quote

09-06-2011 , 04:36 PM

#1473

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by TruFloridaGator

My brother(1st, 5x135) and I(2nd, 5x235) deadlifting:
http://www.youtube.com/watch?v=MPClySi3fhk

I know they both need a lot of work. Thanks

The camera is a little too close and the weights kind of block your bro. From what I can tell, neither of you are finishing with your glutes. Try to squeeze your butt cheeks together at the top. That is not the same as leaning back at the top - DONT LEAN BACK. Think about standing tall (not back) & squeezing the butt cheeks together.

Quote

09-06-2011 , 11:57 PM

#1474

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by Ook

Tyty. My upper back is definitely not very flexible. It doesn't really show up walking around, but squat/DL and BJJ make it really noticeable.

If this is for me, then no. I walk like a normal person. When I first started squatting I had a bad time with knee pain. The farther out I pushed my knees, the less pain I had. At one point my heels were nearly touching and my knees were out at 60 or so degrees. I've been slowly working them back in and spreading my feet out.

knees out is a good thing. Toes way out isn't, imo. If your toes are out past 45 degrees, no amount of knees out is going to keep them from caving a bit and putting a lot of stress on the inner knee.

Quote

09-08-2011 , 01:12 PM

#1475

funkyfood

old hand

Join Date: Sep 2007 Posts: 1,500

i'm back...trying to fix my squat. i'm starting at 95 pounds to try to fix my form at low weight before moving up to where they respect my raises. here's my most recent attempt. i dont think it's very good, but for those who have seen my awful attempts before, is it on the right track? i know i dont get the right depth always and have some butt-winking that is really bad on a few reps. i feel like it looks like my weight is forward still even though i concentrate hard on keeping my weight on my heels. plz be nice. thanks

http://www.youtube.com/watch?v=L_Bi646DxYI

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