*** H&F Form Check Thread *** - Page 7 - Health and Fitness Forum

hamster, i was doing high bar, so neck up is a cue. even for low bar, i dont really see a problem with looking forward or up.

as for you skwats, it doesnt look like you have great hip drive, im not sure why. i dont notice your knees sliding forward, maybe a tad a on like 2 of the reps.

agreed, back could be tighter in extension.

justins skwats look really good to me, and i would say if you werent in a rack you woulda wimed that last rep.

is it possible your weight is falling forward? cant really tell with the background.

ugh, bolded was directed at hamster actually.

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For hip drive, maybe I should do like glute bridges in addition to the squats so that my glutes become stronger and can provide more hip drive?

i really dont know, im not very good at breaking this stuff down. like, i doubt doing glute bridges would hurt. it looks like a technical issue tho.

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01-30-2011 , 05:12 PM

#152

OhHaiIAmHamster

centurion

Join Date: Oct 2008 Posts: 135

Thanks, Soulman and Victor.

I will try placing my feet a bit wider next time and focus on getting knees wider with that too. And lower weight by 5kg. Hopefully that will help.

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01-30-2011 , 05:30 PM

#153

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Hard to tell if you need to place your feet wider. Shoulder width, 30 degrees angle, keep knees out. And remember the block of wood.

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01-30-2011 , 07:39 PM

#154

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Soulman

Hamster,

you just need to fix your technique. Glute bridges are not necessary at all.

It's pretty much impossible to get decent hip drive when:
- Knees are too far forward
- Knees aren't shoved out properly, making you squat "on top" of your legs instead of between them

Fix those two problems and your squat should look much better. And don't pause at the bottom, try to bounce off your hamstrings. Also impossible with your current technique, but you'll get there.

I disagree with the bolded part. Glute bridges help with getting the glutes firing. They might not do much as far as getting the glutes stronger, but that's not what they are for - they activate the glutes, so they should help. A lot of people cant get the glute muscles to fire.

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01-30-2011 , 08:21 PM

#155

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Quote:

Originally Posted by Justin A

I've stalled twice at 240 now on squat. I even felt well rested and well fed today (WRs in bench and DL). Tell me what I'm doing wrong.

4 + Fail @ 240 Squat

I gave some comments in the beginners thread you cross posted in.

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01-30-2011 , 10:38 PM

#156

Barge Ass

Pooh-Bah

Join Date: Dec 2007 Posts: 3,845

Glute bridges aren't necessary in Eurotardia because of the tight Euro pants they wear, it's like a constant cue.

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01-30-2011 , 11:13 PM

#157

Barge Ass

Pooh-Bah

Join Date: Dec 2007 Posts: 3,845

Some form checks. A hbbs and a triple and single dl. A bit disappointing weight wise but I just had 2 all nighters this weekend and spent a little too much time with my wingpeeps JW Black and Mary Jane. After those I got my swole on.

http://www.youtube.com/watch?v=MWbwc...&feature=feedu
http://www.youtube.com/watch?v=dx42fDgf0Ig
http://www.youtube.com/watch?v=BZTJ8ekmitA

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01-31-2011 , 12:01 AM

#158

milesdyson

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Join Date: Jul 2004 Posts: 23,856

i'd just say don't think so much about breaking hips first or "sitting back." no need for the pause at the bottom either

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01-31-2011 , 12:26 AM

#159

Barge Ass

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Join Date: Dec 2007 Posts: 3,845

Yes I paused and bounced my way out of the hole completely randomly. I need to focus on being smooth. And the dl's? My hips rise faster at the beginning of the 140 and my bar path is lol bad imo.

Last edited by Barge Ass; 01-31-2011 at 12:32 AM.

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01-31-2011 , 08:56 AM

#160

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by cha59

Yeah, but you don't know that that is the problem. In all likelihood, Hamster will fix his squat just fine by actually fixing the basic form issues.

I mean, not that glute bridges will hurt. The MM bridges are always good as a warm-up.

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02-01-2011 , 03:16 AM

#161

thirddan

Carpal \'Tunnel

Join Date: Nov 2003 Posts: 11,695

Power Clean 160lb 4x3 last set

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02-01-2011 , 08:47 AM

#162

NT9

newbie

Join Date: Aug 2007 Posts: 18

Could i get a form check on my squat, please? I had a lot of problems with my depth so i went down in weight and stretched a lot. I think i get deep enough now. Do i need to take less weight? I had to take a brake for 2 weeks, this was the first time squatting since then.

http://www.youtube.com/watch?v=aLbukBv2JoQ

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02-01-2011 , 09:08 AM

#163

OhHaiIAmHamster

centurion

Join Date: Oct 2008 Posts: 135

NT9, I'm not smart enough to comment well on your form (looked very good to me but you appear to wear no shoes and maybe lose a bit of back extension at bottom; also you can probably speed up when you are happy with your form), but aren't you a bit scared about what happens if you ever fail a rep?

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02-01-2011 , 09:31 AM

#164

NT9

newbie

Join Date: Aug 2007 Posts: 18

i thought it would be fine to wear no shoes? Am i wrong? Normally i have a spotter. This time i went down 20kg in weight, so i wasn't afraid to fail. But it was close, because 2 weeks without working out were a lot worse than i thought.
With speeding up you mean on the way down, right?

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02-01-2011 , 11:14 AM

#165

kidcolin

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Join Date: Jan 2005 Posts: 109,033

nt9,

they look ok. Depth is fine except for the final 2 reps it's pretty damn close, probably slightly high. You don't seem to be getting much hip drive, despite the fact you're sitting back a lot and getting in the right position for it. It looks like you're still using a lot of quads to get up out of the hole.

If you speed it up a little, you should get a better bounce off your hamstrings to get momentum going the other way. Think about driving your tailbone up to the ceiling when coming out of the hole.

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02-01-2011 , 01:11 PM

#166

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

If you fail a rep on a squat, you just drop it on the floor behind you. That is literally the safest thing to do, safer than any gay spotter. I think the squats look pretty good and I think there is hip drive as evidenced by the fact his knees don't move forward at the bottom of the squat. The one thing I can't really tell from that angle is if you are jamming your knees out.

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02-01-2011 , 01:25 PM

#167

NT9

newbie

Join Date: Aug 2007 Posts: 18

i can't just drop the weight, because im squatting at home and don't want to destroy the floor. So i need the gay spotter aka roommate.
I had knee problems because of bad form 2 weeks ago, so i'm really trying to get good form down. I'm afraid to lose the back extension, if i speed up. But i will try.
Can someone tell me some good stretches, which would help me? I have seen here a link to a youtube channel of a guy who seems to give good advice regarding stretching. But I can't find it anymore.

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02-01-2011 , 02:23 PM

#168

Ook

adept

Join Date: Jul 2007 Posts: 752

Quote:

Originally Posted by calmasahinducow

If you fail a rep on a squat, you just drop it on the floor behind you.

That's one way to do it http://www.youtube.com/watch?v=cnTwfolSfMU#t=01m11s

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02-01-2011 , 02:51 PM

#169

Victor

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Join Date: Jul 2003 Posts: 71,823

most of the squat fails i see are lost forward. i would imagine the low bar style exasperates this.

personally, i tend to fall forward when i struggle. ofc, i would much prefer to drop it behind me.

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02-01-2011 , 03:42 PM

#170

HalfSlant

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Join Date: Mar 2009 Posts: 6,022

What if you have a hetero spotter?

Last edited by HalfSlant; 02-01-2011 at 03:44 PM. Reason: exacerbates*

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02-01-2011 , 04:04 PM

#171

calmasahinducow

old hand

Join Date: Jan 2005 Posts: 1,807

Quote:

Originally Posted by HalfSlant

What if you have a hetero spotter?

No such thing.

Quote:

Originally Posted by Ook

That's one way to do it http://www.youtube.com/watch?v=cnTwfolSfMU#t=01m11s

Yikes.

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02-01-2011 , 04:46 PM

#172

Barge Ass

Pooh-Bah

Join Date: Dec 2007 Posts: 3,845

Can someone comment on my latest deadlifts above?

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02-01-2011 , 04:56 PM

#173

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Quote:

Originally Posted by Barge Ass

Can someone comment on my latest deadlifts above?

It looks like your left elbow is bent (looks like this is the side where your palm is supinated). Also, the bar twists as it is passing your knee, which suggests more left/right imbalance. The end of the BB closest to the camera swings forward pretty dramatically, when it would ideally go straight up in a vertical line.

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02-01-2011 , 05:21 PM

#174

Barge Ass

Pooh-Bah

Join Date: Dec 2007 Posts: 3,845

Thanks HS

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02-01-2011 , 08:13 PM

#175

konrad

adept

Join Date: Mar 2006 Posts: 1,149

Hello all. I would appreciate any critique of my squat. Here are 3 sets at 250lbs. Sets 1 and 2 are in the first link, set 3 is in the second. Weight lifting shoes are in the mail

. Thanks!

http://www.youtube.com/watch?v=5v6ieGdw12Q

http://www.youtube.com/watch?v=JOSJ5Vw5Ums

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