Finally got around to taking some vids, squats look ok in my mind, deadlifts look less good. On the deadlift I did the first four reps hook grip, but my grip failed on my fifth attempt, so I switched to mixed grip for the final attempt. I was trying to keep time in between reps to a minimum, but I think that might be a mistake. On squats for some reason my shoulders have different amounts of flexibility and the bar moves around left to right on my back mid set, which is bad. Also this is my first time editing a youtube video since youtube changed it's editor, I initially did not like but I never like changes and it might grow on me.
More bent over than I’d like although not as bad as it used to be. I’m still unclear on what is the delineation between correct “hip drive” and incorrect doing a “good morning squat”. This feels fine lower back wise, although my shoulders are bothering me. Finally I should probably pull up my shorts.
Hip drive means driving your hips out of the hole. What is happening in your squats is is that your knees and hips shoot back out of the hole. Once that happens, the last part of your squat looks like a good morning. Try to stay in your quads more out of the hole so your hips and knees don’t shoot back.
Right, but it seems like if the constraint of keeping the bar over midfoot is to be satisfied, then leading with the hips necessitates some backward movement, no? I'm not trying to argue I just don't see how it's possible to 'lead with the hips' and not tip forward unless you move your knees back a little. In other news I'm attending a starting strength 'squat camp' Dec 1st, so hopefully that will help with my form.
As with any cue, it will be more necessary for some than for others. Someone who squats like you doesnt need to focus on hip drive at all. I would suggest tempo squats, 3 counts down and 3 counts up, where you stay in your knees for as long as possible out of the hole.
Ok that makes sense that it is a question of degree, it seems like some people are saying 'no backward knee movement at all' and to my understanding that isn't correct/optimal, but maybe for me I just need to do less backward knee movement. I may try the tempo squats once I exhaust LP, the barbell medicine people seem to like them
I have the same issue to a lesser degree. I've done tempo squats heavy just for one day. I'm gonna do them once per week and see if it helps it. For my case, it's more subtle; the knees shift back just a couple of inches and the bar comes to a complete stop, a really pronounced sticking point.
By trying to drive your hips back under the bar, you decrease the demands on your hip extensors, which are near their limit, and increase the demands on your quads, which can handle more of the load. This ensures that the load remains evenly distributed between the knees and hips to make the lift as efficient as possible.
Though it’s subtle, this video shows this technique well:
edit: He also suggests doing more leg press or belt squat to get stronger quads for guys like you who good morning through the sticking point.
Was feeling really distracted/angry when I went to the gym today and it showed in my lifting. Form looks pretty bad which I'm aware of but want to post anyway. Also did the first 3 reps hook grip and the last two mixed. Would like to improve my hookgrip such that I can do all reps that way.