starting strength gym
Results 1 to 7 of 7

Thread: Squat and bench press - form check

  1. #1
    Join Date
    Mar 2020
    Location
    Brazil
    Posts
    38

    Default Squat and bench press - form check

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    There´s something hurting my left shoulder joint everytime I get heavy (few months ago). I´ve been trying to change my grip on the squat. And also trying to get my bench press to correct form. I´m not sure wich lift I did wrong to hurt my shoulder I think it´s one of the two, or it´s the bench press or it´s the way I´m holding the bar in the squat. I´ve just changed my bench for a 10'' one, my previous one was 12''.

    I´ll start on the bench, this is the last set of 5:


    This is the first set from other angle:


    On the squat, I was holding the bar like this:


    Now I´m doing this:



    I know it´s not as heavy I as should be, I´m trying to get my form right before increasing weight on the bar, because everytime my NLP starts to get funny and heavy, I hurt something (left shoulder and lower back, in this order). And then I have to start over .

    I would be happy with any feedback corretions of form, even with no relation with my shoulder hurting. About the press: I don´t think there´s any issue with my press, to me they seem to be in perfect form, but I´ll post later just to be sure.

    Personal detais: I´m 5'11'', 200 lbs, 36 years old. Eating 3600kcal, 280prot. I´ll increase some bw soon and will get 4500kcal until I reach 220ish.

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,559

    Default

    Do not post above-parallel squats on these forums.

  3. #3
    Join Date
    Mar 2020
    Location
    Brazil
    Posts
    38

    Default

    Sorry, I thought they were at least parallel, now I know!
    Thank you for the cue, Rip! I´ll work on that

  4. #4
    Join Date
    Jul 2019
    Location
    Columbus, Ohio
    Posts
    35

    Default

    The fact that you are squatting at the same depth at 242 vs 321 tells me your depth is not a strength issue. Depth is hard to figure out and takes a lot of practice but the definition of depth is not very complicated, hip crease just below patella. You seem fairly strong and the rest of your form is pretty solid. I would just focus on hitting depth as described in the BB and work your way up.

  5. #5
    Join Date
    Jul 2019
    Location
    Columbus, Ohio
    Posts
    35

    Default

    If you widen your stance just an inch or two and focus on shoving your knees out I think that might help with your depth.

  6. #6
    Join Date
    Mar 2020
    Location
    Brazil
    Posts
    38

    Default

    Thanks for the feedback Adam!

    In relation to my squat grip, I did some research on SS youtube channel and I´ve set a list of videos to see before I squat:

    The Squat - Bar Position with Mark Rippetoe - YouTube

    Fixing the Squat Grip - Starting Strength Seminar - YouTube

    Low Bar Position Stretch | On the Platform - YouTube

    And I think it got the depth better now, but not as deep as I´ve seen someone doing, should I go deeper next time? The grip I changed to look like the second video (I guess I was with my elbows up while they should be down).


  7. #7
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    649

    Default

    starting strength coach development program
    Depth is better, but not quite there on some reps. Take a slightly wider stance, shove your knees out harder from the start and lean over more from the start.
    __________________________________________________
    Science for Fitness:
    Online Strength Coaching, Nutrition Coaching, & In-Person Training

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •