Squat & Bench Form

[maxde1]

ok i have deloaded to 100kg and really tried to keep knees from caving, chest up and head down. See below vids:

100kg deload set 1:
http://www.youtube.com/watch?v=mOEqpIVYUlQ

100kg deload set 2:
http://www.youtube.com/watch?v=c1zdkT9AYvo

100kg deload set 3:
http://www.youtube.com/watch?v=ttwxqcxuukI

I feel set 3 was my best form. What do you think?

I have also included my press form. See below. Please feel free to comment:

55kg press set 1:
http://www.youtube.com/watch?v=NrUeaJ8kook

55kg press set 2:
http://www.youtube.com/watch?v=mnWjFKDf0bk

55kg press set 3:
http://www.youtube.com/watch?v=FkEW1NL_Gps

After watching the press vids, it looks ok. WHat do you think?

Instead of cleans i do rows. I dont have the technique to clean nor the bumper plate at home etc:

80kg row:
http://www.youtube.com/watch?v=L-X3ayG4obk

appreciate any input!

cheers

[maxde1]

any feedback welcome

[Manimal]

I cant quite place what it is about your squat that is off but I think you are relaxing your hamstrings at the bottom causing the knee movements. Your press needs some work, from you grip down to how you do the movement. Others have given much better video advice than I can provide in text.

Learn it, Live it, Love it

http://70sbig.com/blog/2012/09/3-press-fixes/

[maxde1]

thanks manimal, i have an issue with the knees as you can see, is that weak adducters or whatever they are called?
good video on press thank you

[Manimal]

I dont think so, just takes time to learn the control. As Simma mentioned in another thread you really have to focus on the cues. You cant let the heavy feeling take over, you have to block it out and focus.

[maxde1]

ok, thanks. here is a vid of today. i have now cured the hands issue, they are over the bar, and it actually feels much better, and im also looking down. im still having the issue of the knees...........

http://www.youtube.com/watch?v=E9nJ4Gi33YU
side view set 1

rear view set 3
http://www.youtube.com/watch?v=tmFybWAb3RQ

welcoming feedback

[Manimal]

The issue with the knees is probably a mental shift from your knees out cue on the way down to an ass up queue, or fishing for depth. Dont stop thinking about the knees. If you start losing depth and other things because of it do a minor reset.

[maxde1]

Besides the knees is all else ok?

[Nicholas Racculia]

Max,

I took a look at the latest two squat videos...the knee wobble at the bottom is still there, really scream in your brain to keep them out. Are they staying out during the warm up sets?

Weak adductors would not be the reason...can you have your lifting partner watch and shout out "knees" every time he sees them shift in at the bottom.

Also, when setting up for the squat, lift your chest (the move you would do if a drill sergeant just walked into the room and said "attenshun!") before you lift the bar out of the rack. It doesn't look like your chest is collapsing, but let's just keep that solid to prevent problems when the weight gets heavier.

If you need to deload a little more, I would do so to fix the knees out, chest up position.

Press:

I can't tell from video, but I think you are over extending your back rather than leaning back (is there a hard contraction of your abs and quads? If not, then you might be just over extending the back). The bar path is not vertical. Do you have SS 3rd edition?

[Nicholas Racculia]

Also,

I cannot really comment on the row...as its not part of the program. I did not have the bumper plates when I learned to clean, I stacked 45 lb plates for each of my warm up sets and it worked just fine. My form wasn't pure brilliance at first, but what good thing in life is easy?

What specifically is giving you trouble on the power clean?