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Thread: Squat and deadlift form check

  1. #1
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    Default Squat and deadlift form check

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    How are these squats? Depht ok?

    I elevated the deadlift because I struggle keeping the back in extension from the floor and i end up hitching at the lockout.


    Squat 157,5 x 3
    Squat triple 157,5 kg - YouTube

    Squat 140 x 5
    Squat 140 x 5 - YouTube

    Block deadlift 180 x 5
    Block deadlift 180 kg - YouTube

  2. #2
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    Required reading before posting - particularly for the DL.

    SQ: Looking at the 140, toe turnout seems a bit excessive and depth isn't always quite there. I would also let your knees travel a bit further forward on the descent, you are a bit too straight shinned.

    DL: Angle is terrible here. You should post a video pulling from the floor normally. Since you *can* extend your back here in rep 1, you can almost certainly do it when pulling from the floor at *some* weight. It may just be form is falling apart at higher weights.
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  3. #3
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    Thank you for the response Hayden.

  4. #4
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    Are these better?


    Squat: I tried letting knees track forward.

    12. mai 2021 - YouTube

    Deadlift: Now I pull from the floor.

    13. mai 2021 - YouTube

  5. #5
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    SQ: Knees are better, but stance hasn't been corrected (slightly too wide and too much toe turnout). Also, you need to lean over a touch more at the start.

    DL: Keep your shins angled forward when you squeeze (don't rock back on your heels). Lockout straight, not excessively leaned back. You are definitely getting a back squeeze, it's just not as strong as it could be. Do some drill laying on the floor and picking your chest off the ground. Then try taking a bit of a wider stance (and as a result a slightly wider grip) to see if the added space for your belly/torso helps you get a bit of a better squeeze.
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  6. #6
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    Thank you once again Hayden.

  7. #7
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    Squat: I tried narrowing my stance, and bending over earlier while still pushing my knees forward.

    Deadlift: I widened my stance and grip, as well as the extend back on the floor drill. Bottom position felt terrible, but I guess it is supposed to. Also tried to not rock back on heels while setting back. Not sure if lockout is better(straighter).

    Squat
    16. mai 2021 - YouTube

    Deadlift

    16. mai 2021 - YouTube


    In the back of my mind I have the thought that if my sticking is not around the knees, then I am not doing the deadlift properly. I have read on the forum that different limb lenghts also contribute to sticking points. What do you think is the case for me?
    1. I am not extending my back properly, therfore my sticking point is at lockout.
    2. My sticking point is at lockout because of the way I am built.

  8. #8
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    SQ: Much better. Some reps still need the knees forward a bit sooner, but overall looking better.

    DL: Much improved as well. The only issue now is not getting enough squeeze. You might be able to get a bit more if you widen your grip and angle your shins out a bit more, but it still might be difficult even with that. Practice the squeeze diligently in all warm-ups. Remember you should be squeeing the entire weight of the bar off the ground. Feel all the weight in your hands before you pull. Don't think about sticking points now - they aren't an issue; just focus on the squeeze.
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  9. #9
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    Thank you again Hayden. I really appreciate you taking the time. Good to hear I’m improving a little bit. I will try a wider grip on the deadlift and angle my toes out more.

  10. #10
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    starting strength coach development program
    Lighter weight and no belt. I just had to post this one too see if could do it correctly without the belt without widening my stance and grip even more.

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