Novice Technique Check!

[seth69]

Hi guys i plan on starting SS soon for both strength and mass purpose but would like to get my form right first to avoid any injuries.. so please critique my squat, bench, press and deadlift techniques! thanks alot!

SQUAT
BEFORE:


AFTER:


Bench Press:



continue at post 2...

[seth69]

Continue from post 1


Deadlift:


Overhead Press:

[Tom Campitelli]

Your squat looks pretty good, but you are lifting the chest instead of driving with the hips. Lean over a little more and drive straight up with the hips. Low bar is not done with a vertical back angle. Other than that, it is solid.

[Rusty9]

it looks like the bar may be a little close on the deadlift which is making your hips up too high in your starting position and it also looks like its making it hard for you to get your knees out of the way, smacking your knee caps with the bar in either direction sucks and its definately something you want to avoid.

[MikeC1]

Drive up with your hips like Tom suggested, you can imagine that the weight is on your hips instead of on your shoulders.

Move your bench up closer to the uprights, you don't want to have to move the bar so far horizontally when unracking it. You might be touching a little low on your chest.

Press looks good. Deadlift looks good to me.

it looks like the bar may be a little close on the deadlift which is making your hips up too high in your starting position and it also looks like its making it hard for you to get your knees out of the way, smacking your knee caps with the bar in either direction sucks and its definately something you want to avoid.

This is one point I disagree with about Rip's deadlift analysis. The bar is too close to him, but that's what happens when he puts it directly over his midfoot.


Edit: I just remembered that I meant to point out, don't unrack your squat with a staggered stance like that.

[Gunnhild Bruno]

Also, get better shoes. Don't lift in big, cushy sneakers like that. Get weightlifting shoes or wear something with a hard, non-compressible sole. Some people like Chuck Taylors, but I personally preferred to lift in something like a wrestling shoe before I switched to WL shoes.

[JB1981]

Squat:
Engage hips better with more forward lean. Don't be forward to lean over.
Bench:
Looks good.
Deadlift:
Looks good to me. Starting pull position is good (you seem to have very good flexibility, back is actually a tad over-extended). The weight actually looked a little light for you.
Press:
Looks good. You could benefit from a bit more layback and hip movement w/ stretch reflex.
Overall the lifts all look pretty good with the squat needing the most form adjustment.

[seth69]

thanks the advice guys!

it looks like the bar may be a little close on the deadlift which is making your hips up too high in your starting position and it also looks like its making it hard for you to get your knees out of the way, smacking your knee caps with the bar in either direction sucks and its definately something you want to avoid.

about this, how would i be able to remedy this issue?

Your squat looks pretty good, but you are lifting the chest instead of driving with the hips. Lean over a little more and drive straight up with the hips. Low bar is not done with a vertical back angle. Other than that, it is solid.

on my squats, do i need to learn forward more at the top position or during the squats?

[Rusty9]

i personally have the bar maybe half an inch to an inch further away from the shin as it allows you to have a better back angle that isnt so paralell to the ground in the starting position. not a huge adjustment but it should make some difference in being able to move the bar in a straight line upwards and downwards.

[vikvik20]

Squat - in addition to above comments, you should be looking down diagnaly per rip form. you're currently looking straight ahead and it may mess with your hip drive.