Squat and Power Clean form Check

[par2941]

Hey everyone,

Here is a video of my squat from early November:http://www.youtube.com/watch?v=TXK-VhXdqQY. This was my first time lifting 315 as part of my 3x5. I am not hitting depth, shoving my knees out, or sitting back. Here is my squat from a few days ago: http://www.youtube.com/watch?v=YkRQ4AU_HhI.
Here I am still not sitting back enough in my opinion, as my knees slide forward, but I've been working on that.

For my power clean, here is a video from October: http://www.youtube.com/watch?v=Eus-maMyIx4. I had a lot of problems racking the bar. Here is a video from recently: http://www.youtube.com/watch?v=26UQDlLw234. I reset the weight back to 135 a while back and have been moving up slowly again to try and get the form right. I was told that I am not getting good hip extension during the clean, and that it is holding me back.

Any tips would be appreciated.


About me, I'm 19yo, 215lbs, and 6'0". I've been doing SS since August with only 1 minor setback for 2 weeks and a few resets. I'm doing the Texas Method for my squats because they have stalled with the 3x5. Here are my lifts (lbs):

Squat: 365x5
DL: 360x5
Press: 155x3x5, 185x1
BP: 195x3x5, 225x1 (I have some shoulder problems so that has set me back. I have been doing DE workouts lately because of this)
Power Clean: 155x5x3 (I've done 185x1 for the heck of it but never maxed out)
Power Snatch: 135x1 (I rarely practice it but what the heck, I'll include it)

[Nick D'Agostino]

Squat: Turn your toes out more in your stance. The bar is moving forward as you descend and this is bad. Stay Mid Foot! Focus on keeping the weight in the middle of your foot for the whole squat. Not on your heels or toes. What I am seeing is your starting on your heels and when you hit depth it shifts to your toes, just keep it in the middle.
Power clean: Get really tight, just like your deadlifting, in the setup for the clean. Make sure the bar touches the jumping position, on your thigh, before you jump.

Your doing good. Work on these things for now and post another video in a week so we can help you out some more.
P.S. These are for the most recent videos

[osv2]

For PC, I agree your extension is not perfect. The right intention is definitely there, and it looks like you just don't give yourself enough time to finish it.

Another issue is slightly early arms bending (about 2 frames too early) accompanied with almost zero shoulders shrug. Emphasis on shrugging as you jump might fix it instantly and could give your more time to finish extension as well.