Squat form check(video)

[zaphr]

The pain comes from my forearms having to be out of its maximum ROM for me to do chins. I think it has to do with this: http://en.wikipedia.org/wiki/Elbow#Carrying_angle
I'll try Hammer grip pull ups, they are closer in grip to chins, but still doesn't put any stress on the inside of my elbows.

I will also deload the weight on deadlifts 10-20kg and try to upload a video of my form. So far my problem (before the failed set workout) has been a slight rounding of the back in the set up due to (imo) flexibility. I have been stretching my hamstrings so far, is this correct?

Another problem is that I can't seem to find a hip height that is suitable for my build. At 191cm/6'3 I have pretty long legs, but my arms are about 1' longer than my height so I shouldn't have any problems?

EDIT: I just found a video of a deadlift set I did maybe a week or so ago. It has some of the problems I mentioned, back rounding. A weird hip dip just before the pull and a very horizontal back(?)

http://www.youtube.com/watch?v=VW7T0...ature=youtu.be

[bamzi]

The weird hip dip before the pull occurs because you haven't fully extended your back and taken all of the slack out of your body. You drop your hips, then they shoot up to their correct position when the bar leaves the floor. Fix this by getting your chest up higher (nipples pointing at the wall in front of you) and not allowing your butt to drop before the pull. This should feel uncomfortably tight through your hamstrings and back. You look too loose and relaxed at the moment. A correct pull will see no change in the back angle as the bar leaves the floor, only changing once your legs are fully extended.

Your anthropometry may require you to deadlift with a horizontal back - nothing wrong with that.

Sent from my GT-I9100

[bamzi]

Also you're doing something weird at the top of the pull, arching your back or something. Just stand up straight.

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[zaphr]

So: I should arch my back more, keep my chest up, keep my hips where they are, and not do that arch/hyper thing at the lock out. Correct?

Also, I read the injury section on the wiki and it seems that I might have injured/weak/unstable rotator cuffs, which would explain why I hear a lot of popping and cracking when I rotate my arms(according to the wiki).
It says that I should do pull ups, dips and push ups to strengthen it. You already to told me to do chins/pull ups, but can i fit push ups and dips in without adversely affecting recovery?

[bamzi]

That sounds right to me re: deadlift.

I'm pretty sure I've read on Rip's forum that the best thing for strengthening and protecting your rotator cuff is to overhead press. Definitely do dips, every 2nd workout as prescribed in SS. I dunno about pushups. Every time I've incorporated them in the past they've given me an irritated sternum, YMMV.

Also, I doubt whether popping noises are an indication of a specific muscle weakness.

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