Form check on squat and bench press

[OMG]

I just wanted some input on my form and know what you all think or suggest I should work on or correct. Im open to any suggestions.

Squat 285lbs Set 1

http://www.youtube.com/watch?v=EZ4MGwGKmyk

Squat 285lbs Set 2

http://www.youtube.com/watch?v=sD1PxoixlDo

Squat 285lbs Set 3

http://www.youtube.com/watch?v=FVlDufoBDd4

Bench Press Set 1

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

Bench Press Set 2

http://www.youtube.com/watch?v=o0EnLtP8Euc

Bench Press Set 3

http://www.youtube.com/watch?v=wIhXFX_EN0Q

[BruteForce]

Well the bench form is horseshit... and the squat form, well, if there were any weight on there maybe we could critique it but hey, what can you do. j/k dude, lol. Focus on keeping the elbows tight on the benchpress and try to go a bit lower in your squats while keeping the weight on your heels.

[OMG]

Well the bench form is horseshit... and the squat form, well, if there were any weight on there maybe we could critique it but hey, what can you do. j/k dude, lol. Focus on keeping the elbows tight on the benchpress and try to go a bit lower in your squats while keeping the weight on your heels.

How did I know you was going to be the first to bash me, lol. Call me tomorrow if you want to lift with me. Im either going to the south club or north, not sure yet.

[milesdyson]

Take video from behind you. Put the camera inline with one of your feet or around there.

Where is the bar on your back?

[mcsquared]

On you bench it looks like the bar path isn't straight, and you're pushing the bar backwards and upwards. If you're following Rip's doctrine then your bench is probably too heavy since your spotter is helping you on those last reps of your sets. Also you might be arching your back a little too much.

[tennisgod]

Squat: needs more depth

Bench: you have a very wide grip (BBT says between 22 and 28 inches). Also your elbows were almost 90 degrees to your body which puts a lot of stress on the shoulders. Again, BBT says elbows should be locked out the entire lift which yours weren't (they moved a lot). Also, why the gloves?

Nice weight though... although it seems strange that you can bench 300 but squat only 285.

[blowdpanis]

Squat - High bar squats, not there's anything wrong with that. You have a tendency for your knees to slide forward, which causes your weight to shift forward, and depth is lacking a bit. Both of these will probably be well addressed by thinking "knees out" during the descent. Actually, I find the cues "knees out" and "chest up" arguably the most useful for teaching a high bar squat. You're also an excellent candidate for a pair of heeled weightlifting shoes.

Bench - This needs a lot of work, though you are rather strong. Firstly, your ass is leaving the bench. Even if you have no competition aspirations, hyperextending the spine like this is not entirely wise from a "want to not hurt my back" perspective. Bar path is also pretty inconsistent. Both of these can be addressed by a reset in weight to some degree, and determining a "style" and simply sticking to it.

Strong dude, and your potential will be rather good imho, but I'd iron out these technical issues before slapping on more weight, and would probably take off a bit of weight for both just to groove the right pattern without weight being an obstacle.

[Paul Sousa]

I suck at squatting so I have no comments on that, but on the bench I'll reiterate what some others have said. Your grip is definitely too wide. Bring it in a bit, tuck your elbows on the way down, and touch the bar to your chest just above your sternum. Also, keep your butt on the bench. You are arching really bad (it gets worse as the set progresses). And as everyone else has noted, you definitely have good strength, just keep working on form and you'll see some great progress.

Edit - I only watched the first set before commenting. Your third set is actually a good deal better than the first two. I would still say bring your grip in a bit, but you kept your elbows tucked better on that set which probably led to you getting all 5 reps much easier than the first two sets. There also looked to less arching in the third set.

[spangler]

as a side note, you might consider trimming your videos in half, the first 40 seconds is you getting to the lift and getting into position.

[Force Production]

Even if you have no competition aspirations, hyperextending the spine like this is not entirely wise from a "want to not hurt my back" perspective.

Isn't it safe to have an extreme arch in the bench because there's nothing compressing the spine from this -> plane?

[blowdpanis]

Isn't it safe to have an extreme arch in the bench because there's nothing compressing the spine from this -> plane?

Safer than were it somehow axially loaded, I suppose. But even just getting there under your own muscular power has the potential to cause injury. Not saying it can't be adapted to, but even people who specialize in this stuff aren't practicing attaining that position by raising their ass off the bench (which also cuts down on potentially useful ROM).

[Paul Sousa]

Isn't it safe to have an extreme arch in the bench because there's nothing compressing the spine from this -> plane?

I'm not an expert on physics or physiology, but even though there may not be a direct compression on the spine as in the press or squat, I would assume there is still a tremendous amount of pressure being put on the spine.

[nisora33]

I'm not an expert on physics or physiology, but even though there may not be a direct compression on the spine as in the press or squat, I would assume there is still a tremendous amount of pressure being put on the spine.

Yes. Think about the anatomy of the spine, particularly the posterior portion where the facets lie. The facets are bony protrusions off the back of each vertabrae that are lined with cartilage. Inflammation of those bad boys would not a happy lifter make. Add some squirming while straining to get the weight back up, and you have a recipe for injury.

-Stacey

[LudwigVan]

Agreeing with previous posters that those are high bar squats and they're all shallow by an inch or two, at least in the first set.

[Sami]

Taking the gloves off should sort all that shit out.

[nisora33]

taking the gloves off should sort all that shit out.

pwned.

[Force Production]

OMG, about the bench: You're not using your lower body well. After you've set your grip and arch, plant your feet solidly into the floor and push hard. Let the shins be vertical or further towards you, whole foot in contact with the floor. This will stabilize your upper body and support the arch. Don't let your ass leave the bench.

ps. your shoes suck, even for benching (you want a solid connection with the floor for good support)

[OMG]

Take video from behind you. Put the camera inline with one of your feet or around there.

Where is the bar on your back?

Yes I know the angle was not the best, but the gym I was in had a horrible set up on it s equipment. I was surrounded by a bunch of bullshit, I had to film through the smith machine, lol.

[OMG]

Squat: needs more depth

Bench: you have a very wide grip (BBT says between 22 and 28 inches). Also your elbows were almost 90 degrees to your body which puts a lot of stress on the shoulders. Again, BBT says elbows should be locked out the entire lift which yours weren't (they moved a lot). Also, why the gloves?

Nice weight though... although it seems strange that you can bench 300 but squat only 285.

Why should you not use gloves? I always did and never told not to. I just started SS about 4 mths ago, and I never really did legs. When I started SS I was only squating 175lbs with good form.

[OMG]

I now know from reading all the replys that I suck at form, butt strong as hell, lol! Thanks for all the input, I will adjust a few things and see how it all pans out.

[Mirage]

Squats are about an inch too high and your knees are travelling forward at the bottom.

[milesdyson]

OP never clarified if he was trying to do low bar or high bar squats, so a lot of the critique in this thread may be rendered pointless.

[OMG]

OP never clarified if he was trying to do low bar or high bar squats, so a lot of the critique in this thread may be rendered pointless.

I am doing high bar squats.

[OMG]

OMG, about the bench: You're not using your lower body well. After you've set your grip and arch, plant your feet solidly into the floor and push hard. Let the shins be vertical or further towards you, whole foot in contact with the floor. This will stabilize your upper body and support the arch. Don't let your ass leave the bench.

ps. your shoes suck, even for benching (you want a solid connection with the floor for good support)


I just put a order in for these, What do you think?

http://www.alltheshoes.co.uk/images/cp_Skechers_Shape_Ups.jpg

[nisora33]

I just put a order in for these, What do you think?

http://www.alltheshoes.co.uk/images/cp_Skechers_Shape_Ups.jpg

Yes, they shape and tone the glutes and hammies. I'm living proof.

-s.

[OMG]

pwned.

I thought I was doing pretty good on the gloves, since my trainer try to get me to wear these instead.

http://www.boxingdaily.co.uk/wp-content/img/EverlastWomensTrainingGloves.JPG

[Mr.City]

I just put a order in for these, What do you think?

http://www.alltheshoes.co.uk/images/cp_Skechers_Shape_Ups.jpg

I can't tell if you're being serious.

[Paul Sousa]

I just put a order in for these, What do you think?

http://www.alltheshoes.co.uk/images/cp_Skechers_Shape_Ups.jpg

Perfect squat shoes. They let you really get the weight on your heels. Proper form is to wait until your in the hole to roll all the way back on them.

[nisora33]

I can't tell if you're being serious.

C'mon, have you tried those things? My ass and legs are huge and sexy now. I'm more fuckable now than ever, if that's even possible. Probably the lift they've helped most is the deadlift. The extra instability makes my posterior chain work even harder than they would in a strict deadlift. Highly recommended. Works best when coupled with the "Shake Weight."

-S.

[Mr.City]

Those are some hideous shoes.

[OMG]

Those are some hideous shoes.

WTF MR. City, should I cancel the order? What do you recommend?

[Mr.City]

http://ttbmarketplace.cachefly.net/ses_elmo_socktop_slippers.jpg

[OMG]

http://ttbmarketplace.cachefly.net/ses_elmo_socktop_slippers.jpg

These have a better flat surface which means better traction and staibility.http://zedomax.com/blog/wp-content/uploads/2007/07/illuminating_car_slippers2.jpg

[Paul Sousa]

I prefer these. I like the ankle support combined with the minimalist feel.

http://www.shoeblog.com/wp-content/uploads/2008/03/typez1.jpg

[nisora33]

This thread is...

http://farm5.static.flickr.com/4039/4288824368_003ab3bb65_o.jpg

[nisora33]

I prefer these. I like the ankle support combined with the minimalist feel.

http://www.shoeblog.com/wp-content/uploads/2008/03/typez1.jpg


For some reason these turn me on.

[OMG]

For some reason these turn me on.

They turn me on too, where did you get yours at Paul Sousa?

[Paul Sousa]

I received them as a gift from a wealthy Swedish club owner. He would put me in them and have me walk his dog around his garden.


For some reason these turn me on.


They turn me on too

Are you two asking for pictures of me in them?

[OMG]

I received them as a gift from a wealthy Swedish club owner. He would put me in them and have me walk his dog around his garden.





Are you two asking for pictures of me in them?



Uhhh no, Nosora might, I am not. Do you have any?

[Paul Sousa]

Sigvard never photographed me in them, but he had a small Asian boy sketch me once.

[nisora33]

sigvard never photographed me in them, but he had a small asian boy sketch me once.

lmfao