Squat, Deadlift and Press Form Check

[gooni]

Requesting a form check for the first time in this forum. Unfortunately I took the videos before checking the stickies on the forum. For the most part they are OK, and I apologise in advance for the things done wrong (some were taken side-on rather than at a 45 degree angle, and I'm wearing black shorts).

My stats are 31 years old, 176cm (5"9') and 85kg (187lbs) and started SS 2 weeks ago having not done any weight training other than a 3 month stint 5 years ago.

First is squat, 3 x 5 x 55kg (120lbs, my proper working weight is 65kg, but I've been very unhappy with form at that weight). I find that sometimes I lean too far forward on heavy weights. I'm also completely unsure of bar position on my back. Wearing Romaleos if that explains anything. First set is at 45 degree angle from behind, next 2 are at 90 degree angle.

Today: http://youtu.be/Kw7H9AbxEyc
One week ago: http://youtu.be/PxgXOLqNQmw (for reference)

Next is deadlift, 5 x 40kg (90lbs) warmup, 5 x 60kg (130lbs) warmup, 5 x 80kg (176lbs) work set. Work set done without shoes to see if that changed anything for me. Included is a video from 3 days ago pulling 95kgs (210lbs) with shoes, where I was told I need to fix things up.

Today: http://youtu.be/WXz20c3PW_8
3 days ago: http://youtu.be/Mg4704olzHo

I'm mostly unsure of starting position. When I tried to use the method of shins 1 inch from bar, lean down until shins touch, pull chest up - well, I was no-one near low enough with the hips. This is what resulted.

1 week ago: http://youtu.be/C5g9uZ6PzpQ

Finally, the press. I've got no problems if people don't want to critique this video, it's a bad angle with bad light. But it's only short and you may be able to give me some points regardless. 5 x 35kg (77lbs).

http://youtu.be/F5whJrmG0ds

Thanks all, and I hope I did things right!

[Tom Campitelli]

For the squat, go deeper, look downward, and drive your knees out more. Right now, you are above parallel. When you unrack the bar, stand up all the way by straightening the knees and extending the hips more.

For your deadlift, review Rip's setup steps. You need to stop pushing the bar forward with your shins during the setup. Your hips will higher and the bar path will become vertical. Squeeze your chest up more at the start to arch your lower back.

[gooni]

For the squat, go deeper, look downward, and drive your knees out more. Right now, you are above parallel. When you unrack the bar, stand up all the way by straightening the knees and extending the hips more.

Right - thanks. I get a 'click' in my left knee since starting two weeks ago. Is this likely related to both not going deep enough (and the pressure that puts on knees) and not pushing the knees out enough?

For your deadlift, review Rip's setup steps. You need to stop pushing the bar forward with your shins during the setup. Your hips will higher and the bar path will become vertical. Squeeze your chest up more at the start to arch your lower back.

When I did that setup, I ended up with the hips very high and knees still pretty straight, and just couldn't lift my chest up to compensate without dropping the hips. Upon reflection, I think it's because I'm setting up with a raised heel (Romaleos), and that means my shins will hit the bar earlier than that setup prescribes.

I will try again. Is the major problem currently the bar path? How does the back look in the latest sets (ie is it straight enough)? I would like to be able to assess at least that myself when trying the recommended setup.

[Tom Campitelli]

There's nothing wrong with a somewhat horizontal back angle in the deadlift. In fact, you will get there no matter what when it is heavy. You do not squat the bar off the ground. I deadlift with lifting shoes, too, and I like them. They do not interfere with a correct setup. The setup says start with the bar an inch from your shins and don't move the bar. Do that and let your back angle take care of itself. I just saw your third deadlift video. You linked a bunch of videos. I missed that the first time. That is a much better setup position with the caveat that your back is very round. Setting up for the deadlift is often uncomfortable. You need to learn to arch your back better.

[gooni]

OK I think I've significantly improved the deadlift, back angle nearly horizontal, setup as per Rip's instructions. Here's what I've got (5x30kg, 5x60kg, 5x90kg):

http://youtu.be/AhmylntorEk

And here's the squat attempted fix (going deeper, pushing knees out more), with a fail on the third work set (first set at work weight wasn't filmed). Here it is (5x40kg, 5x50kg, 5x60kg, 3x60kgs and falls off my back):

http://youtu.be/uJkbF1E6GqA

[Tom Campitelli]

Your last set of deads looked okay from that angle. You still round a little as the weight comes off the ground, but it is better than before. You get your back pretty flat prior to the pull, which is good. Work harder to maintain that as the weight breaks from the ground. You would probably benefit from a slightly wider grip which would enable you to get your knees out a little. This will help with the back, too. Stay tight and add some weight to the bar.

[gooni]

Sounds good, thanks Tom. When you say knees out more, do you mean the feet stance as well, or just more 'frog legged'? I noticed that the toes out/knees out helped me get in a better position yet still keep close to the bar and hips up, which I guess is the point.

No issue if the squat video isn't good enough for a check, but thought I'd ask anyway..