Squat and deadlift form check - first time with belt

[danlightbulb]

Hi all,

Would appreciate some feedback on my squats and deadlifts today as its the first time Ive used a belt. Apologies there are four videos in this thread because I wanted to be sure I was doing things right.


Squats:

On friday I squatted 97.5kg unbelted. Here is that video for reference: http://youtu.be/zoxIESeVc9g

I was intending to squat 100kg today for 3x5, but first time I used the belt I decided not to do that. The first thing I noticed was how much extra it takes out of you just having it on. I felt out of breath just doing my warmups because of how much my abs were squeezing the belt. Unracking the bar and walking it out felt heavier than normal.

With that in mind I worked up to a set of 5 at 90kg: http://youtu.be/JRAGm1YNnFw

Followed by 2 sets of 2 at 100kg, one of which is here: http://youtu.be/DFPivXGBriU

I can't decide how I feel about the belt. The extra tightness on my abs surprised me how strong the squeeze was. I couldn't really feel anything happening on my back because the feeling in my abs took over.

It also changed my positioning slightly I think as the first few warmup reps with it on I felt wierd things happening in my knees. It disappeared quick though.


Deadlift:

I have previously worked up to a 107.5kg deadlift.

Very different feeling for the belt on the deadlift. Despite putting the belt tight whilst standing I felt the belt was loose in the set up position and I could feel it ride up my back slightly. I tried it a bit higher up my back and that felt better, but I could still not get the belt to feel tight in the set up position.

As soon as I started the pull I felt the belt then, again on my abs though not on my back. I did some warm ups with it then finished with a set of 5 at 100kg. I don't know how much the belt was helping here because despite being on the same hole, it did not feel as tight as on the squat.

Video of 5 reps at 100kg: http://youtu.be/cWeTBky5fE8

I know that deadlift video isn't the best because someone was holding it and appears to be a bit shaky. Also apols in advance to the guys in the gym on the film - I don't know how to blur out faces.


I feel like Ive stagnated a little recently, because of hovering around the same weight for all my form checks then getting used to the shoes and now the belt, and I really want to push on now and make some progress.

Thanks in advance for those who take the time to view my videos and provide feedback its highly appreciated.

Dan

[BareSteel]

Hi Dan,

The belt didn't appear to affect your squat mechanics. Glad it added some tightness.

I'm at a bit of a loss for giving you belt advice for the DL. Certainly there could be a period of getting used to, adjusting it up or down, or finding the best hole. And some lifters like a 3" wide belt for pulling. You want the belt to support a hard valsalva maneuver. The pull itself looks decent from here, with fatigue just slightly affecting your extension by the end of the set - and if I recall correctly you were recently fending off an annoying low back muscle pull.

[crookedfinger]

Re: The Belt with Deadlift. This: http://www.t-nation.com/training/the...d-the-deadlift

I have noticed needing a different belt when deadlifting. My 4" BEST Belt is too thick and gets in the way. I actually use a cheaper 4" Harbinger belt with velcro. Not as stable as a leather belt, but the thinner material and velcro strap feel better on the set up. When deadlifting, I wear my belt higher and tighter than when I squat. It takes getting used to, but feels much better once you get used to it. And yes, mine feels looser on the back as well. I believe this is normal.

Eventually, I will get a 3" leather belt from BEST, just need to save up the $, since it is a luxury purchase for me at this time....

[danlightbulb]

Thanks for the critique. Rewatching my own vids I'm happy with my squat, but not really happy with the deadlift. It feels and looks so clumsy still and the back niggle the other day (which has gone now) has got me wanting to make sure my form is perfect which I don't think it is. Id feel better about it if I was sure my back was in proper extension, but during the reps themselves I'm struggling to know this and it gets me thinking about it during the reps which puts me off a bit.

[BareSteel]

Reasonable concerns, Dan. Keep taking and watching videos to see how you look during the pull. You're imperfect, but certainly not totally rounded over. Keep at it. I know that you know how to set the back at the start, because you do it correctly when you take the time. Remember to pull the slack out of the bar before each pull and keep everything tight as you pull on that bar.

[crookedfinger]

Thanks for the critique. Rewatching my own vids I'm happy with my squat, but not really happy with the deadlift. It feels and looks so clumsy still and the back niggle the other day (which has gone now) has got me wanting to make sure my form is perfect which I don't think it is. Id feel better about it if I was sure my back was in proper extension, but during the reps themselves I'm struggling to know this and it gets me thinking about it during the reps which puts me off a bit.

Re-watching your deads and my biggest concern is all of the re-setting you do between each rep. As I watch your reps and then read what you wrote above it is clear to me that you are overthinking this. Additionally, the resets between each rep are a terrible habit that you need to break. Your expending valuable energy breaking form, overthinking it and then getting back into the start of the lift. Stop it.

"Perfect is the enemy of good."

You may want to work in some very light sets of 10 reps to focus on form. It should be a weight that you can lift easily for 10. These sets would allow you to focus on form and get in the habit of pulling, lowering, pulling without resetting and without being super worried about injury. It will drive "the feel" of the lift into your body. Right now, your over focus on form is hindering your pulls. Just my 2 cents...

[danlightbulb]

Re-watching your deads and my biggest concern is all of the re-setting you do between each rep. As I watch your reps and then read what you wrote above it is clear to me that you are overthinking this. Additionally, the resets between each rep are a terrible habit that you need to break. Your expending valuable energy breaking form, overthinking it and then getting back into the start of the lift. Stop it.

"Perfect is the enemy of good."

You may want to work in some very light sets of 10 reps to focus on form. It should be a weight that you can lift easily for 10. These sets would allow you to focus on form and get in the habit of pulling, lowering, pulling without resetting and without being super worried about injury. It will drive "the feel" of the lift into your body. Right now, your over focus on form is hindering your pulls. Just my 2 cents...

This is something I haven't heard before. What am I supposed to be doing between reps?

[crookedfinger]

This is something I haven't heard before. What am I supposed to be doing between reps?

Rewatch your video. It looks almost like 5 singles vs. 5 reps. Especially, after the 3rd rep. You keep lifting and then resetting your back for the next pull. It is not fluid. But stuttered.

If it wasn't obvious from the video that the weight is more than manageable, I would almost guess that you are tired/taxed and pausing for rest between reps. Instead, I believe you are overthinking the movement and forcing your body to rethink the starting position for the pull each time.

As you lower the rep, you should be returning almost to the starting position of the new rep. But you reset, throw your ass up, then get back down to pull again. I think this is more mental than physical. I may be reading into it too much, but you don't look confident in the lift. There is no need to reset your starting position each time and you are wasting valuable energy (mental and physical) by doing so. This will hurt you further down the line as the weight gets bigger.

[danlightbulb]

I can see what you mean.

I think its because the bar is always set down slightly differently to the set up position with regard to my back and leg angles. I don't think I'm alone in this having watched several other deadlift videos it seems many people have trouble setting the bar back down in an exact reverse motion from the pick up. So because of this Ive developed a habit of totally resetting my position.

I'll try to work on it though as you suggest using some light sets. Funny how the deadlift is turning into the most complicated lift for me. I thought picking something up off the floor was supposed to be simple lol.

[crookedfinger]

I don't think I'm alone in this having watched several other deadlift videos it seems many people have trouble setting the bar back down in an exact reverse motion from the pick up.

Yeah, a lot of people just drop it about 1/3 of the way down, drives me fucking nuts. I don't see how one can do any sort of volume/quality reps when they are dropping the fucking weight and then resetting. It seems to me like it automatically turns it into singles...Anyways, pet peeve of mine and not what you are doing.

The only real reason to reset is if the bar travels forward or backwards in relation to the foot/shin. That is not what is happening with you. You lower the bar, you are almost back to the starting pull position, but then you lift your ass up, drop it back down, arch and start the pull. I don't think it is necessary and I do think in the long run, it will impede your pulls.

Here watch Wendler. This is what I believe we should aspire to. Controlled drops, no resets between lowering and pulling, no bouncing. Just solid pulls for reps:

https://www.youtube.com/watch?v=vFs9em8h8ZE

https://www.youtube.com/watch?v=UWKPxzVZwY0