Squat and Deadlift form check

[ViktorPrlja]

The title says it all I'm pretty satisfied with the squat but can't figure out why my heels are rising. I don't see my knees moving too far forward, which is why I welcome any new pair of eyes. All vid's are of the last workset of 5x3

Squat:


Deadlift:


Thank you for all and any feedback

Cheers,
Viktor

[Jeff Illingworth]

Squats - narrow your stance a little bit, maybe about half of a foot width total. Stop your knees' forward movement a little earlier on the descent.

Deadlift - you're drifting just a bit forward through the set, but not too bad. I'd suggest trying a slightly narrower stance with your feet. And, as always, squeeze the hell out of everything before you pull.

[Mia Inman]

Re your squat, are you sure the bar is below the spine of the scapula? If it's a little too high, it could be moving forward as you squat down, and that will take your bar path forward and shift your weight forward.

If it's not moving, think about reaching back with the hips, rather than simply bending over. The former should help keep a vertical bar path, whereas the latter may shift your weight forward from the outset.

So:
1. Check your bar position on your back
2. Think hips back throughout the descent, especially near the bottom.

One other option, The Master Cue. Just think about the bar going straight down and up over the midfoot.

[BBB]

Sheesh, these looked almost perfect to me... the weight looks light for you, keep progressing.

[Nick Klemetson]

I'm pretty satisfied with both of these work sets. On your squat, see if narrowing your stance slightly fixes your balance problem.

You're not doing 3 sets of deadlifts, are you? Your post seems to indicate that you are.

[ViktorPrlja]

Squats - narrow your stance a little bit, maybe about half of a foot width total. Stop your knees' forward movement a little earlier on the descent.

Deadlift - you're drifting just a bit forward through the set, but not too bad. I'd suggest trying a slightly narrower stance with your feet. And, as always, squeeze the hell out of everything before you pull.

I'll try a bit narrower stance. The dedlift drift might be due to the squat shoes and the raised heel. I started feeling a little "off" when I started doing dead's in them. I might have to get a deadlift shoe.

Thank you for the feedback

[ViktorPrlja]

Re your squat, are you sure the bar is below the spine of the scapula? If it's a little too high, it could be moving forward as you squat down, and that will take your bar path forward and shift your weight forward.

If it's not moving, think about reaching back with the hips, rather than simply bending over. The former should help keep a vertical bar path, whereas the latter may shift your weight forward from the outset.

So:
1. Check your bar position on your back
2. Think hips back throughout the descent, especially near the bottom.

One other option, The Master Cue. Just think about the bar going straight down and up over the midfoot.

I used to have the issue of the bar rolling a bit on my back, but not for a while. This might be my problem now. Currently I feel that if I get the bar any lower I might drop it, but this is subjective :/ . Is it possible to tell if the bar is in correct position form this video?

This one is from a warmup. The quality is off, but you can see the racking process.



Thank you very much for the feedback

Cheers
Viktor

[ViktorPrlja]

Sheesh, these looked almost perfect to me... the weight looks light for you, keep progressing.

Thanks Doin' mah five's like the rest of us

[ViktorPrlja]

I'm pretty satisfied with both of these work sets. On your squat, see if narrowing your stance slightly fixes your balance problem.

You're not doing 3 sets of deadlifts, are you? Your post seems to indicate that you are.

Will do the stance, thank you

Only 1 working set of 5 on the deadlift probably should've pointed that out.

[Jeff Illingworth]

I'll try a bit narrower stance. The dedlift drift might be due to the squat shoes and the raised heel. I started feeling a little "off" when I started doing dead's in them. I might have to get a deadlift shoe.

Thank you for the feedback

It's probably not completely due to the shoes - a lot of people deadlift in shoes with a heel and do just fine. Be sure to pull back on the way up.