Squat and DL check

[rgray107918]

35 yo
5'11"
210lbs

Squat
3rd work set @ 255#


DL
4th warm up @ 255#


Work set @ 295#

[Satch12879]

SQ: Is your intention to perform squats with the bar in the high position?
DL: Don't look in the mirror. Don't let out your breath at the top. Don't drop your hips. Do squeeze your chest up and set your back into extension better.

[rgray107918]

Squat:
I thought I was in the low bar position....when I go lower, it feels like the bar is right on bone. After watching the video though, I see that my ankles are really bending, telling me the weight is not as far back as it should be, correct?

Next session I'll try to correct the bar position and re-post.

DL:
I thought I was supposed to exhale at the top, and take another big breathe for the down movement. Should I hold my breathe the whole time?

What do you mean by not dropping my hips?

Sorry, I'm pretty new to all the SS movements and want to get them right.

[Satch12879]

SQ: You are doing high bar squats. This is not what we perform or SSBBT3 coaches.

The bar is sitting on your traps. To keep you in balance over mid-foot, your back is thus vertical and your knees have to come forward necessitating more dorsiflexion in your ankles.

If the bar is on bone, it is likely still too high. It's supposed to sit below the scapular spine on the shelf created by your trapezius and posterior deltoid muscles. Thumbs are over the bar, wrists are relatively straight.

See these videos:

Squat Grip Correction | Mark Rippetoe

The Squat - Bar Position

We also look down. Turn the pins around to the outside of the rack and don't look in the mirror. Initiate the movement with a breaking of the hips and knees. Lean over and push you butt back. Shove your knees out and forward, stopping just in front of the toes. Sit back with your hips to depth. Drive with your hips vertically out of the bottom.

DL: The lift does not have two components per se and it does not end until the bar is back on the floor. You do not want to relax your trunk with your spine under several hundred pounds of vertical load on it. Keep your breath through the whole rep. I do not believe the book talks about letting your breath out at the top. Lower the bar quickly, but in a controlled manner following lockout. Do not completely bend your knees until the bar has passed them, otherwise, you'll smack into them.

You're setting up ahead of mid foot, thus when you bring your shins to the bar, you have no excuse but to drop your hips. Then, when you try and set your back, you let them drop more.

See here on the five step set-up for the deadlift:

Deadlift starting Position Critique

[rgray107918]

Thanks! That was helpful. I've been toying with the idea of laminating something for me to concentrate on while doing lifts. It can lay on the ground for squats, deads, and cleans. Suction cup thingy to hold it for presses, and I have no clue uet for bench.

I'll ask you, but I'm also going to post a new thread for this - are there any tried and true 1 or 2 word cues for each lift? Something that would fit on a sheet of printer paper in about size 24 or so font?

[rgray107918]

Anyone mind taking a second look? I feel I corrected some things.