Squat/Press/Deadlift Formcheck

[goldbody]

This is from two workouts ago and my first form check video. Please advice and concrit and don't laugh at the small weights. I will video again tonight.

Squat, 3rd set


Press, 3rd set


Deadlift


Thanks!

[Nick Klemetson]

No one is laughing at small weights here. We've all been there.

The squats are okay. The bar is a little high if you're trying to do an SS low bar back squat. See if you can nestle it down in below the spine of the scapula. See how your wrists are extended a little? Try to straighten them out. And even at light weights, I would control your descent and make sure you're shoving those knees out hard and feeling the stretch reflex in the hamstrings. Then when you reach the bottom, you drive STRAIGHT UP, not back, while maintaining a constant back angle.

On the press, since you're still on just the bar, you could consider adopting the principles of the Press 2.0 right away. http://www.youtube.com/watch?v=tMAiNQJ6FPc If you really insist on not doing that, just make sure that you're pressing straight up, rather than allowing the bar to curve around your face. Always remember that barbells want to move in straight vertical lines. Aim for your nose on the way up and the way down.

From what you showed on the deadlift, it looks pretty good. We'd like to see your whole setup. Remember to squeeze up as hard as you can before you start the pull. If those aren't full size plates, you may consider putting them on blocks so you can achieve a true, proper starting position until to get to the 17" diameter plates.

[Robert Santana]

Squat: Everything workoutnick said. Main thing I saw that needs to be correct is your knees need to come out more and you need to an inch lower. You want the crease of your hip to dip below the top of the kneecap. If you get your knees out this will be easy to do.

Press: Get your elbows in front of the bar and push the bar as close to your face as possible. You also want to lower the bar as close to your face as possible to reinforce the bar path. Is there a reason you are not doing the Press 2.0?

Deadlift: Bar is forward of the middle of the foot. Get a little closer to the bar on your setup. Remember its the middle of the whole foot not the forefoot so the bar should line up right at the top of your shoelaces before you bring your shins forward. You also need to get you shoulders in front of the bar on the setup. When the weight gets heavy the bar will not move from that position. Also when you lower the bar, break at the hips then break at the knees; its the reverse of the pull; this reinforces the bar path.

[goldbody]

Thanks so much for the heads up, guys.

Squats: I tried shoving out my knees more during squats. I think it was the first time I really felt that stretch reflex, but now I know what I have to go for. Will try to get some vids in next time.

Press: I wasn't aware that there was a 2.0 version. Just took the time to watch the video (thanks for linking WorkoutNick) and I already like this version better than the one in the book. Will definitely use this one from now on!

Deadlift: I reached the full diameter last time deadlifting I think. Will take a vid when I deadlift again and try to remember to break at hips first and knees second.

Thank you again!

[goldbody]

Here's an update on the Squat. Still having knee problems. They veer forward-inward on the way back up, no matter what I do. Perhaps some adjustment on stance width, foot angle? Tried to hold the bar lower this time, but that's the lowest range of movement for my arms at this point.



And since we're at it, here's me failing to learn the Power Clean. It worked well as long as the bar was empty, but now that it starts to weigh down I get stuck in that jumping/pulling motion and kind of pull with my arms instead of... whatever I'm supposed to do. Help?

[tsoukase]

Sometimes thinking a lot about a body part during squat (eg. knee) makes it worse. At my case, I concentrate to an integral harmonic execution.
My cent:
1) experiment with a few stance widths
2) aim at hitting just parallel and not below and secure this by recording yourself from the side with camera at knee level
3) go up in weight as full form check can be done with weights at least 50% BW

[Robert Santana]

Squat: you pretty much nailed it. knees need to go out and stay out.....Drop the weight to a more manageable load and do not start loading until you get some consistency. There is no magic cue here you just need to practice it until you get consistent.

Power Clean: This is best learned in slow motion with an empty bar. As the weight gets heavy the entire movement will have to be fast. But in the beginning you start slow to embed the movement pattern.

To make things a little easier on you stack a few 25 lb plates under each end of the bar so that you can start from "the floor." Start slow from the floor, wait for the jumping position (mid thigh) then jump up with straight arms and rack the bar. like the squat, keep doing it this way until you get consistent. You can even add a little bit of weight so long as you can handle it slow. The idea behind this drill is to embed the jumping position so that you don't create any bad habits (i.e. arm pull). Take your time and later on you can speed things up.


Hope that helps.

[goldbody]

Here's some current squatting and deadlifting.

Squat: http://www.youtube.com/watch?v=DPO8TzfR96U -- I had a foot cramp that started when I suddenly bump the bar against the rack.

Deadlift: http://www.youtube.com/watch?v=vJWqehREF1E -- First time I had to use the overhand grip. This was really heavy. How do you keep good form on really heavy weights?

Thanks in advance for all your opinions! The continuous support of this forum is what keeps me going.

[Robert Santana]

hey its been a while thought you disappeared

Squats are looking much better. Adjust your grip and keep your wrists straight. It was hard to tell if you were hitting depth because that ridiculous rack was blocking your knees. Anyhow they looked good from what I can see.

Deadlifts need some work. Get your back set and make sure you are creating tension throughout your body. Also LOCK IT OUT all the way and lift your chest at the end. Overall it just looks too relaxed, you need to really focus on creating more tension.

[goldbody]

Hey Robert. Didn't disappear just stuck to my log for a while.

Can I keep incresing DL, or should I stay at this weight while getting the form down? Also, is it okay to use the mixed grip at this weight already, or do I need to work more on grip strength to keep on using overhand?

Thanks a lot for taking the time, Robert.