Thx for the comments, BPA and ArsenalG's.

This obv.

Proof:

Squat time again

X-post from my log.

A couple of videos from yesterday:

Squat:



Deadlift:



As always, any critique/advice is very much appreciated.

Squats-
Chest up/Chest to wall during lift
set your lower back before you descend and keep it tight and fixed the whole time
Bigger breath in and hold everything tighter than you think you should
knees out
sit back more

DL
Not terrible. But, your initial setup is bad and everything suffers because of it. Watch the Rippetoe dead lift videos on you tube. Start with this one: http://www.youtube.com/watch?v=Syt7A23YnpA

Zinna

HBBS, yes?

Camera angle is not great, but overall they look good to me.

Thx BPA.

Yeah, lots of things need attention but first and foremost I definetely need to focus on keeping lower back tight and chest up I think.

Care to elaborate on exactly what is bad in the initial setup?
I've watched that vid a few times and I noticed that if I try to do exactly how Rip teaches (ie not lowering my hips) my scapulas end up being too much forward to the bar.

I'd love feedback on my DL form. My 5rm is 260 but I basically pull with a back almost parallel to the ground - my butt always comes way up before the bar leaves the floor.

Any advice on keeping my butt down when starting the pull?

235x5
205x5

Should I move down in weight more until my butt doesn't move and then go back up from there? Any other cues besides "chest first" and "pretend you're pulling the bar back"?

Any other comments on my DL form will be helpful.

Your dl form looks very good imo. Your back should be flat like that

Thanks. I'm happy with my back tightness (especially on lighter weights) - it's my butt coming up at the beginning of the lift that I'm trying to fix. This should help load my back with less of the weight so that when I move up on my 5rm my back won't be so sore and I should end up with stronger glutes (which I still have a hard time activating and are a weak spot even 8 months into compound lifting).

Deadlift -

power snatch form check.. kinda loud vid

Maybe your butt comes up because that is where it is supposed to be to begin with.

When you set up and extend your back your hamstrings should be loaded at that point. When the hips are lower it is easier to setup with a good back position as the hamstrings are looser and they are not fighting the erectors to keep the back straight/extended.

Take a look at the hamstring tendons. You can see them better on the first reps of both sets as you arms are not in the way.

My usual disclaimer that I am a newbie. Does what I say have any merit?

I don't know if what you say has merit. I've read a lot about the DL, alot from Ripp and it's just not clear to me how to figure out how high/low the butt *should* be unless you're a coach I guess and know what to look for given the anthropomorphy of the trainee.

I like the idea of looking at the hamstring tendons to see if they are "properly loaded" I guess. I wouldn't be surprised my butt *should* start higher than most given my months of difficulty even getting my butt to start lowish. Maybe I'm now just struggling to keep it "too low".

So yeah, what you're saying is exactly why I don't know what to do. How does one tell if one's "hamstrings are loaded properly" and is that even the best gauge of butt depth?

Yugo, I think your DLs look pretty good.

As you finish your setup and just before you pull, try looking up so that you are staring straight ahead and your ass will drop into position.If you need to, you can even look slightly above straight ahead (just don't crane your neck).

Thanks to this forum which I lurk a ton. 30 yr old, 6'4", 215 lbs. flexibility has always been terrible.. Started SS upon the recommendations here. Have Starting Strength 3rd edition, halfway thru. Would appreciate feedback on the videos and comments below:

I **think** I'm doing decent job on:

• stance
• wrist position, lack of flexibility has it really wide and high up there
• taking deep breaths before every rep
• bouncing at bottom versus previously I just sat down there to ensure I was deep enough
• think back is ok ????

Not quite sure on:

• knees WAY to far forward??? I'm reading up on this again and working to correct? major issue?? Likely very bad???
• hip drive??
• back? any winks? rounding??? or ??? not sure what to look for there.

Trying to get better flexibility of the shoulders by doing some shoulder mobility exercises. Also just looking into foam rolling.

Workset Set 1 = http://www.youtube.com/watch?v=l4hASGllXB4


Workset Set 3 = http://www.youtube.com/watch?v=Lh3Z0hdNibc


Thanks everyone.

Pummi
Initial setup should have bar over the actual middle of your foot. Cant tell if you do or not from the video. Then when your knees come down and forward the bar should be on or close to on your shins. You're not squating but your hips can come a little lower if that/s what you need to do to get into a good position.

As it is, I see your lower back rounds at the start of the lift. I think you may want to try bending your knees a little more, looking up at the start of the lift, letting your ass drop a bit and then with a big breath, long arms, and super tight lower back start the pull.

I like this. I used to do more of this (but other parts of my form were off) but I have a tendency to tighten my shoulder/neck when stressed (not just lifting) and sort of wrenched my neck a couple times (nothing major) so I started looking a bit lower again.

I've had good results looking more straight ahead on squats so I think I'll consciously try this and see if it helps next time.

What I (at least try to) do is:
1.) Take my stance w shins about an inch away from the bar
2.) Take my grip
3.) Move my knees down and forward until my shins touch the bar
(so I guess the end result of 1-3 is having the bar in the right place.)
4.) Straighten my back (+ conciously lower my hips a bit),
5.) Squeeze my chest up
6.) Start the pull.

Yup, ur def rite, I should do much better job squeezing my chest up and keeping my back tight both before and during the pull.
Next time I'll try to do as u suggested. Thx again.

E: Looks like The Yugoslavian set a good example of squeezing chest up and keeping back tight ^videos. Trying to mimic that next time.

push up form check. Let me know if this is a bad camera angle.

Not sure how to write this. But, just to be clear, you should use your ass to look up....

Once you are in your usual position, look up by raising your neck comfortably until it stops with absolutely no craning/forcing...you will still probably be looking down or just level/straight ahead...then if your ass has not already naturally dropped,

to look up more without craning your neck at all---no force there whatsoever, you will have to lower your ass to raise your line of sight....depending on where you started from you will be looking straight ahead or slightly up...should fix that one minor issue.

Colombo,

looks pretty good to me. Better angle would be an 8 o'clock angle from a higher spot.

On the way down keep your legs straight, don't bend your knees until after the bar passes.

That actually....makes sense.

I prolly will DL Sat (maybe at Cha's place) and I'm sure if I do I'll say "just using my ass to look up guys, nothing to see here" and such hilarious one-liners.

Random form checks since I'm on a deficit and I haven't posted any in quite some time.

1/9 DL 225



1/12 Squat 5x315



1/12 OHP 5x145 Set 1



1/12 OHP 5x145 Set 2

Left arm hates me in this one. The 3rd set went much smoother tbh.



1/12 Pendlay Row 5x185 Set 3

I really felt form start to suck on the 2nd set. I'm noticing some hip movement towards the top and that probably means I'm not strong enough to do this weight properly.