Form Check - Deadlift & Bench

[volcano]

How's my form for these two?
Deadlift: MOV_0534-00.00.23.113-00.01.13.257-seg2.mp4 - Google Drive
Bench Press: MOV_0533-00.00.15.732-00.00.59.052-seg2.mp4 - Google Drive

[Maybach]

Your back is immediately coming out of extension, simultaneously with your knees extending without moving the bar. The bar looks like it's a little far forward, and so your hips are artificially low. Move your ankles a little closer, so your hips are at about the point they "end up" at the beginning of these reps. Make sure that your hips DO NOT MOVE between the point where your shins touch the bar and the bar leaves the floor. The "push the floor away" cue will help here.

The bench press is OK but your elbows are a little bit lateral: try a slightly lower touch point. Think of "bringing your sternum up" to the bar when you lower it, rather than letting the bar come down, and pack your elbows in as tight as you can.

[heinz83]

On the deadlift, do you see how your hips are going up before you extend your knees? You are not setting your back hard enough. Lift your chest hard, drop your belly between your thighs, and pull the slack out of the bar. This all should happen before the rep. Then, while keeping your whole body tight, all you have to focus on is pushing your feet through the floor. Think of it as a push, not a pull. Then lock out at the top with your knees straight.

On the bench, it is also about setting your back hard. Pinch your shoulder blades together so they dig into the bench. Lift your chest and inhale deeply like you are a woman showing off your boobs. Arch your lower back to create a bridge. Squeeze your butt cheeks but keep them just barely touching the bench. You are laying flat on the bench like a dead fish, and you need to think of your back as the structure supporting you during the lift.

[Steven Kalin]

Heinz’s points are more important, but it also looks like your grip is too narrow on the bench. Your forearms need to be vertical at the bottom.

[IlPrincipeBrutto]

Hi there,

Regarding your bench, I would like to add some notes to all the useful information you have already been given.

- You can try getting one inch closer to the bar, as in pushing the bench further up the platform. You seem to be taking the bar off the hooks from way behind your head, and that doesn't make things any simpler.
- You rush a bit too much your set. Take time between each rep to check you are set, and to think about the trajectory you want to impart to the bar.
- As a consequence of the above, almost no two reps looks the same. You can get away at this weight, but when the bar gets heavier, having a narrow, established groove will be very important.
- You might also want to control your descent a bit more. We don't require a pause at the bottom here, competition-style, but just a light touch-and-go; yours looks more like a good bounce, it could (should, even) be improved.
- Bonus points for benching with proper safeties, a fairly rare sights.

Hoep this helps,

IPB

[heinz83]

On the deadlift, do you see how your hips are going up before you extend your knees?

Volcano, I said something stupid and need to issue a clarification. Your hips are not going up "before you extend your knees" (this is not possible). Your hips are rising before the rep and as Maybach pointed out, that is because you are starting with your hips too low. I apologize for the confusion.

Simply focus on setting up correctly and pushing your feet through the floor.