View Full Version : A new set of form checks
12-30-2009, 04:10 PM
This is my attempt to do a low-bar squat. I'm definitely starting to get more flexible. I feel like I look pretty good, though I'm feel my knees might be questionable.
My elbows start off in the incorrect position and then as I progress through the sets they get better. The last couple reps of the third set sucked and the form is probably atrocious.
I reset my grip a couple times throughout the set, and I feel like immediately following that the form is significantly more solid.
Any thoughts and comments are appreciated. Thanks, i'm off to drink my milk
12-30-2009, 04:21 PM
For the press, take a better grip*, lean back and press UP (lean back), not out like you are doing now, and don't start each rep from a dead start, make use of the stretch shortening cycle.
* here's a good example of how you should and shouldn't be gripping and why:
12-30-2009, 04:44 PM
On the squats you're letting you're knees slide forward at the bottom pretty badly. You're also getting some significant lumbar spinal flexion at the bottom.
Your whole back could stand to be a little tighter from the word "go," and putting your back in rigid extension with the aid of a deep breath and the elbows squeezed up/back should help facilitate this, in addition to keeping your abs tight. Keep it in extension as you go up and down.
I'd say you're about an inch too deep on most of these, at the very least. In fact, cutting it off about an inch more shy may help some of the lumber "unlock" that you're experiencing and enable you to keep your knees out better so that the knee drift forward can be fixed.
12-30-2009, 04:48 PM
Ditto on the grip.
Look at your elbows here. While it's important to get the elbows forward out in front of the bar, the idea is not to jam them so far forward that you're in a front squat or clean "rack" position. Slightly out in front of the bar is sufficient.
12-30-2009, 04:58 PM
One thing that helps me when I look at video, whether it's my own or someone elses, is to take a small straight edge of some sort - an index card or a small ruler - and place it in a vertical orientation originating at the bar's starting position. This way one can see how far away from a straight line the bar is traveling. Really helpful for me in looking at my own overhead press and deadlift.
12-30-2009, 05:01 PM
Mcsquared, I want you to do a quick self-analysis on your deadlifts. Compare the bar path of the 1st 3 reps of your work set to the bar path of the last two, and tell me if you see a difference. Then tell me which bar path reflects better mechanics.
12-30-2009, 05:18 PM
Yup, there definitely is a difference. Last two reps have a straighter bar path both on the descent and ascent of the bar. On the first three reps the bar path kind of zig-zags a little bit because I broke my knees before breaking my hips.
Thanks for the tip about straight-edge devices, very obvious, wish I'd have thought of that.
The knees on my squat is something I've been aware of, for sure. I'll work on my back tightness the next workout. Never thought I could go "too deep" though I definitely think that the lumbar problem could be solved with that fix. Thanks!!!
Are these major fixes, in ya'lls opinion, or is it just fine-tuning? I felt pretty good coming out of todays workout, for sure. Just wondering if I completely mis-read it all.
12-30-2009, 05:18 PM
I think you should try pointing your toes out more for a warm-up set and see how it feels. When your toes point straight forward like in the video, your femurs must travel further back, forcing you to lean forwards to keep balance. Forwards lean isn't bad, but too much of it makes it hard to keep lumbar tightness. Toes pointing out will also help you engage the abductors easier, which will help you lift more weight and bounce out of the bottom.
12-30-2009, 05:28 PM
I'll work on my back tightness the next workout. Never thought I could go "too deep" though I definitely think that the lumbar problem could be solved with that fix.
1-2 inches below parallel is sufficient to get all the glute and ham we want according to the SS model. Most folks can get deeper, but not without relaxing something to get there: the hamstrings, the adductors or the low back, or all three.
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