Form checks!

[paranoidandroid]

G'day folks, i'm in my 2nd wk of SS and have read the book in full. I understand it'll take me a while to perfect these movements and i'm wondering if some of you experts would be so kind as to throw me a few pointers if you have a couple of minutes free! It's hard to reproduce these lifts in the gym just from reading text whilst half asleep in bed the night before..
Today was Bench - Squat - Deadlift and i took some vids.

Bench


I'm struggling a bit here - it was my final set


Deadlift - this was the set before i started the workout set.


Any advice whatsoever would be fantastic.

Thanks in advance.

Oh and theres a vid of my squatting during my last workout



(i've only just read the sticky which covers posting videos for form checks - all points duly noted for next time!!!)

[veryhrm]

I'm not an expert.

bench looks good but from this angle looks like you're really close to hooks on the rack. Move down the bench a little.

squat: looks generally ok, but you're pausing at the bottom instead of getting a bounce. You want to carry just a little speed and then bounce off of the tight muscles.

One thing i can't put my finger on is depth. From the 3/4ths angle it looks good. From the side view of the previous workout it looks like you could go a little lower. (like 1" or 2" maybe).

Can't see very well but the bar looks like it might be high on your back/neck. Video from the back would perhaps help show that. This might be at least partly because of how close that rack is to the wall. Move the rack back about a foot (if you can) so you don't have to worry about your face hitting the wall when you're picking up the bar or racking it! Understandable since it's your last set, but looks like your knees are coming in a bit on the last few reps. Keep fighting to keep them out.

Also you're looking straight ahead, look more down.


DL: Your set-up doesn't look like it is "hard" and your back is not set in extension and it gets worse during the set. By the 3rd rep you can really see that it is pretty clearly convex. So when you set up focus on "chest up!" and get both your upper and lower back in extension. Use your lats to pull the bar toward your shins even before you lift.

Also, the bar is running into your knees on the way back. Push your hips back first without bending the knees (or only bending them a little) until the bar gets there.

Finally... if this is your last WU set, why are you doing 5 reps? Usually the last two w/u sets should be something like 2 or 3 reps and 1 or 2 reps.

[paranoidandroid]

bench looks good but from this angle looks like you're really close to hooks on the rack. Move down the bench a little.

ok, thanks - i have snagged on the hooks once or twice!

squat: looks generally ok, but you're pausing at the bottom instead of getting a bounce. You want to carry just a little speed and then bounce off of the tight muscles.

I will do this tomorrow

One thing i can't put my finger on is depth. From the 3/4ths angle it looks good. From the side view of the previous workout it looks like you could go a little lower. (like 1" or 2" maybe).

Correct! i watched the first vid and thought the same - i made a concious effort to go lower for the 2nd vid.

Can't see very well but the bar looks like it might be high on your back/neck. Video from the back would perhaps help show that. This might be at least partly because of how close that rack is to the wall. Move the rack back about a foot (if you can) so you don't have to worry about your face hitting the wall when you're picking up the bar or racking it! Understandable since it's your last set, but looks like your knees are coming in a bit on the last few reps. Keep fighting to keep them out.

Also you're looking straight ahead, look more down.

Ok i'll move the rack back a bit next time. I read the part where a closer grip on the bar will contract the shoulders more and provide a better muscular shelf for the bar to sit on. I'm not massively flexible in the shoulders at the moment so maybe i should grip just a little wider so that the bar sits lower? I will experiment next time.
I'll also keep my knees out and head lower too, thanks.

DL: Your set-up doesn't look like it is "hard" and your back is not set in extension and it gets worse during the set. By the 3rd rep you can really see that it is pretty clearly convex. So when you set up focus on "chest up!" and get both your upper and lower back in extension. Use your lats to pull the bar toward your shins even before you lift.

Also, the bar is running into your knees on the way back. Push your hips back first without bending the knees (or only bending them a little) until the bar gets there.

I'm hoping you've just saved me from my next batch of post-DL lower backache.
I've put all this in my notepad and will post another vid but with a lighter t-shirt on so the spine curvature is more visible. I may be wrong in thinking this but i reckon i might have to drop my hips just a bit to be able to start off with a good degree of curvature? I'm bending my knees as little as possible and i think its preventing me from proper extension.

Finally... if this is your last WU set, why are you doing 5 reps? Usually the last two w/u sets should be something like 2 or 3 reps and 1 or 2 reps.

n00b mistake *facepalm* I just re-read the programming section and you're right. Too many warm up reps there.........

Thanks for your time and advice - it is greatly appreciated!