NMisc - Post Your Lifting Vids (bragging, form check, w-e) [Archive]

PerpetualMotion

09-17-2011, 12:21 PM

I need to get some vids up so I can have my form judged because I feel like I judge too much. -.-

Youtube Vid
On your bench press, the only thing I'd be wary of is leg drive as you have none, so you're losing quite a bit of power.

On your deadlift, you're breaking at the knees to early on the way down. Eric Cressey recommends waiting until the bar is past your knees then break. Also, don't move your head so much. Neck position has a lot to do with the rest of the spine.

I don't know if you've ever read it but you should read Eric Cressey's Mastering the Deadlift series. It's amazing. Tony Gentilcore's Much Ado About Deadlifting is a great article, too, and mentions neck position, something a lot of people don't talk about.

NegatronPrime

09-17-2011, 12:23 PM

^Intrigued. Will find.

ven33

09-17-2011, 12:37 PM

zCKzzHbdZck

I bet you can guess who I am....

PerpetualMotion

09-17-2011, 12:45 PM

I bet you can guess who I am....

The guy recording the action?

ven33

09-17-2011, 12:49 PM

The guy recording the action?

Touche sir...touche.

sawoobley

09-17-2011, 02:28 PM

Post a vid of you deadlifting 18 plates like Erick Stevens... or form checks for scared noobs like myself, lol.

Interested to hear criticism on squat form mostly. I don't deadlift like that much anymore, lol.
1PtuWHARK-E

Squat looks good to me. Good depth.

Hopefully, your deadlift has changed, like you said. lol

http://i1205.photobucket.com/albums/bb431/yofro245/Noname3.jpg

jake1224

09-17-2011, 03:13 PM

yo, myron depth?

-v2ooCJFM1c&feature=feedupp

first time squatting ever lolol

R3T3K

09-17-2011, 03:46 PM

yo, myron depth?

-v2ooCJFM1c&feature=feedupp

first time squatting ever lolol

Lower brah. Much lower.

sawoobley

09-17-2011, 04:51 PM

yo, myron depth?

-v2ooCJFM1c&feature=feedupp

first time squatting ever lolol

lol, maybe this will help some http://startingstrength.wikia.com/wiki/Squat_Videos

I would lower the weight and practice form. Deadlifts look better.

mynameisuntz

09-17-2011, 05:06 PM

yo, myron depth?

first time squatting ever lolol

Well...at least the bar is on your back :P

waatsgood

09-17-2011, 05:21 PM

zCKzzHbdZck

I bet you can guess who I am....

Fawkk that's awesome. I used to be pretty big into paintballing until I got a job every weekend(caddy). Do you ever play woodsball or just mainly speedball?

LegosInMyEgos

09-17-2011, 05:23 PM

PENIS

R9nM1czXSPw

joelash302

09-17-2011, 05:24 PM

This was last week, 455 deadlift at 192. 475 followed but I fcked up the vid:

YVvwyiWc6Yg

LegosInMyEgos

09-17-2011, 05:51 PM

Two squat workouts ago...

n1TNsPX08ts

I thought you squatted 565, you fooled me

spicyprice

09-17-2011, 08:09 PM

sawoobley

09-17-2011, 08:15 PM

Anyone feel like explaining what head position they use squatting and why?

I have always followed Mark Rippetoe for squat and his rec is to keep head in a neutral position, but I notice elitefts and other seem to have folks looking up.

Looking at the ground 10 feet in front of me. I squat with a low bar and do it because Rippetoe told me too :p. Actually, I do it because it is more comfortable since my chest is not raised as high as those who do high bar squats and so I make sure and use proper hip drive. The main thing I focus on is to keep my back from rounding.

spicyprice

09-17-2011, 08:29 PM

Looking at the ground 10 feet in front of me. I squat with a low bar and do it because Rippetoe told me too :p. Actually, I do it because it is more comfortable since my chest is not raised as high as those who do high bar squats and so I make sure and use proper hip drive. The main thing I focus on is to keep my back from rounding.

I tried doing lowbar with a guy who had gone to a few ss seminars and for some reason my hands turned dead-white and the positioning was VERY painful. Very bizarre. So, I high bar but still keep head neutral.

PerpetualMotion

09-17-2011, 08:30 PM

Anyone feel like explaining what head position they use squatting and why?

I have always followed Mark Rippetoe for squat and his rec is to keep head in a neutral position, but I notice elitefts and other seem to have folks looking up.

I use a packed neck position which has been popularized by Charlie Weingroff. Rippetoe does note that having a neck up loses hip drive and I tend to agree. It's also not good for the spine as you're extending your cervical spine. You wouldn't do that with your thoracic or lumbar, so I feel that the logic also applies for the cervical spine. If you want to read more then check this out (I've done all this before so I apologize to other NutMiscers): http://charlieweingroff.com/2010/11/packing-in-the-neck/

Here's Tony Gentilcore with a packed neck (notice how he forces a double chin? That's a packed neck essentially):
VLYA0OpEVHU

In this article (http://robertsontrainingsystems.com/blog/coaching-neutral-neck/), Mike Robertson shows how Ed Coan and Brad Gillingham squatting with a neutral neck and he talks about a neutral neck.

If you read the first article by Charlie I linked then he talks about why people look up.

Cliff:
- I use a reinforced neutral neck position
- This is because the neck also links to other places in the spine

Andrew_S

09-17-2011, 08:37 PM

Anyone feel like explaining what head position they use squatting and why?

I have always followed Mark Rippetoe for squat and his rec is to keep head in a neutral position, but I notice elitefts and other seem to have folks looking up.

My opinion is that you see the guys at elitefts saying that because it is more powerlifting and gear (so heavy loads) based, and in turn with so much weight and a low bar position it can cause forward lean at times. Driving your head back when leaning too far...shoulders follow, you straighten out and finish the lift. If a person isn't prone to excessive leaning, and/or the lifter is aware of it, then I don't see the point of it.

The focal point of the squat on the concentric is pretty different with both groups, too. Mark would have you drive up with your ass, while the elitefts guys seem to be strong supporters of GMs, extensions, and moves driving the upper back...err, back.

Andrew_S

09-17-2011, 08:40 PM

I use a packed neck position which has been popularized by Charlie Weingroff. Rippetoe does note that having a neck up loses hip drive and I tend to agree. It's also not good for the spine as you're extending your cervical spine. You wouldn't do that with your thoracic or lumbar, so I feel that the logic also applies for the cervical spine. If you want to read more then check this out (I've done all this before so I apologize to other NutMiscers): http://charlieweingroff.com/2010/11/packing-in-the-neck/

Here's Tony Gentilcore with a packed neck (notice how he forces a double chin? That's a packed neck essentially):
VLYA0OpEVHU

In this article (http://robertsontrainingsystems.com/blog/coaching-neutral-neck/), Mike Robertson shows how Ed Coan and Brad Gillingham squatting with a neutral neck and he talks about a neutral neck.

If you read the first article by Charlie I linked then he talks about why people look up.

Cliff:
- I use a reinforced neutral neck position
- This is because the neck also links to other places in the spine

Bret Contreras is starting to preach neck packing also.

fRj4JJwrDbk

sawoobley

09-17-2011, 08:54 PM

I tried doing lowbar with a guy who had gone to a few ss seminars and for some reason my hands turned dead-white and the positioning was VERY painful. Very bizarre. So, I high bar but still keep head neutral.

That's interesting. Well, high bar works for a lot of people. I've noticed that low bar is most comfortable for me when I put the bar below my scapula spine and acromion process otherwise it sits on those protruding bones. I have a lot more muscle at that point in my back and deltoids so it helps with comfort. It is a bit tough reaching back with my arms that far so I take a wider grip on the bar.

spicyprice

09-17-2011, 10:18 PM

Interesting vids guys! My physio has me do the "neck packing" when I do a few of my exercises. Will try and incorporate it into my lifts.

I have never paid attention to where my eyes were looking and never thought it would make a difference except if it made my head turn. I have lots to practice this week!

peanut-butter

09-18-2011, 05:56 AM

This is the only vid I have of myself.

It's only 340lb, but 3 weeks prior to this my squat was under <310, so I was quite happy with that progress. I'm hoping for 4 plate squat by the end of this year :D

h3Gjm8fftj4

joelash302

09-18-2011, 06:35 AM

Anyone feel like explaining what head position they use squatting and why?

I have always followed Mark Rippetoe for squat and his rec is to keep head in a neutral position, but I notice elitefts and other seem to have folks looking up.

I keep my head straight forward and look up. It's a mental cue more than the actual position. My upper back is the weak link in the chain right now, so doing this helps me keep it tight. Otherwise I collapse my chest and end up doing a good morning. With sub max weights, I do a neutral position.

NegatronPrime

09-18-2011, 06:43 AM

I keep my head straight forward and look up. It's a mental cue more than the actual position. My upper back is the weak link in the chain right now, so doing this helps me keep it tight. Otherwise I collapse my chest and end up doing a good morning. With sub max weights, I do a neutral position.
^ this.

when i lose concentration and stop focusing on keeping tense and core tight, my back slips forward and i have to good morning before i can squat lol

ErickStevens

09-18-2011, 06:56 AM

I thought you squatted 565, you fooled me

lol That's my "All Time PR". I also weighed 310lbs at the time.

NegatronPrime

09-18-2011, 07:59 AM

Proof of my strength is my overhead bagel.

Andrew_S

09-18-2011, 09:18 AM

Proof of my strength is my overhead bagel.
http://rightpalmup.com/wp-content/uploads/2010/05/Lard_Lad.gif
Close enough.

NegatronPrime

09-18-2011, 09:45 AM

that's a big donut u got der andrew. u sure der no transfats in there?

not even 2g?

i hope not. i gon eat dem for 2 yearz

Andrew_S

09-18-2011, 10:15 AM

that's a big donut u got der andrew. u sure der no transfats in there?

not even 2g?

i hope not. i gon eat dem for 2 yearz

It's only got 0.4g per serving, so none at all. I can eat 50 servings and that big fat zero doesn't change on dare.

http://justchillhere.com/wp-content/uploads/2011/08/transfatlabel.jpg
http://img.photobucket.com/albums/v323/joda46/nodding.gif

LegosInMyEgos

09-18-2011, 10:16 AM

How is "hydrogenated oils" an ingredient?

spicyprice

09-18-2011, 10:23 AM

How is "hydrogenated oils" an ingredient?

Maybe its like how "natural flavors" is an ingredient.

Andrew_S

09-18-2011, 10:33 AM

Probably a mixture of several different sources and they have no idea to the exact breakdown of it.

Ashlei

09-18-2011, 06:15 PM

phal

09-18-2011, 06:51 PM

Me playing around with my form on front squats. I've only attempted them once before. Switching from back squats because they've been bothering my hip flexor lately.

Sorry for the poor quality and the distance...had to prop my phone up in a cubby far away.

iFsI7OGxn4g/youtube]

[youtube]V5YXQIcsUyk

Please feel free to critique or offer assistance (if you can see) :p

Is that synthetic working out next to you?

But really, you seem to be leaning forward (I see you're using a clean grip, are your wrists comfortably flexible enough?)

Ashlei

09-18-2011, 07:10 PM

Is that synthetic working out next to you?

But really, you seem to be leaning forward (I see you're using a clean grip, are your wrists comfortably flexible enough?)

Leaning forward feels really natural on squats :/ I switched from back squats to doing box squats and thought I'd give front squats a try. I do think I need to work on wrist flexibility. It wasn't uncomfortable but it wasn't exactly comfortable either.

Andrew_S

09-18-2011, 07:18 PM

Leaning forward feels really natural on squats :/ I switched from back squats to doing box squats and thought I'd give front squats a try. I do think I need to work on wrist flexibility. It wasn't uncomfortable but it wasn't exactly comfortable either.

You can work into the grip by just wrapping your thumb and two fingers for a while if you want to use the clean grip. A little less stress. There is also the California/cross arm way of securing the bar, as well as using lifting straps around the bar and using those to grab on so you can keep a neutral hand position.

phal

09-18-2011, 07:18 PM

Leaning forward feels really natural on squats :/ I switched from back squats to doing box squats and thought I'd give front squats a try. I do think I need to work on wrist flexibility. It wasn't uncomfortable but it wasn't exactly comfortable either.

I was really just curious because once you start to move up in poundage it may be difficult to keep the weight on your shoulders/shelved.

I have a tendency to lean forward when I get tired and (I use cross arm 'grip') the weight gets close to slipping.

PerpetualMotion

09-18-2011, 07:57 PM

Leaning forward feels really natural on squats :/

The lean you're using makes sense for a back squat but a front squat has very little.

Ashlei

09-19-2011, 04:01 AM

You can work into the grip by just wrapping your thumb and two fingers for a while if you want to use the clean grip. A little less stress. There is also the California/cross arm way of securing the bar, as well as using lifting straps around the bar and using those to grab on so you can keep a neutral hand position.

I tried the cross arms and it bothers my shoulders more so I played around with the clean grip a bit. I'll try the thumb and two fingers next time.

I was really just curious because once you start to move up in poundage it may be difficult to keep the weight on your shoulders/shelved.

I have a tendency to lean forward when I get tired and (I use cross arm 'grip') the weight gets close to slipping.

Even when I do just BW I lean forward :/

The lean you're using makes sense for a back squat but a front squat has very little.

Thanks for the input guys! Will keep working at it :)

NegatronPrime

09-19-2011, 04:18 AM

The bar always slips off my delt on one side on front squats. Probably because I have no delts :P

The guy next to you, he's a douche trolololo

Ashlei

09-19-2011, 04:24 AM

The bar always slips off my delt on one side on front squats. Probably because I have no delts :P

The guy next to you, he's a douche trolololo

Me too..no delts. Feelsbadman.

Haha I was waiting for someone to say that :p I kinda thought so too.

NegatronPrime

09-19-2011, 04:27 AM

Ashlei

09-19-2011, 04:38 AM

^Im no expert on cleans, but im pretty sure youre not supposed to hold it with your forearms after youve performed the movement. I couldnt help but watch him walk back and forward ffs

Clavicle bruises ftw!

Yeah I have no clue what they were doing...idk why they didn't just front squat the weight instead of pressing it behind their head.

phal

09-19-2011, 04:44 AM

Like I said earlier, someone's trying to get more proof of reta err strength vids.

NegatronPrime

09-19-2011, 05:06 AM

Yeah I have no clue what they were doing...idk why they didn't just front squat the weight instead of pressing it behind their head.

Strongman complexes or something.

Might take my camera tomorrow :D

Phrak

09-19-2011, 05:53 AM

http://imageshack.us/clip/my-videos/714/2b9.mp4/

Probably a fail embed, heres me pulling 655lb at my last meet.

ErickStevens

09-19-2011, 06:04 AM

Ashlei's gym... So many power racks. >_<

http://imageshack.us/clip/my-videos/714/2b9.mp4/

Probably a fail embed, heres me pulling 655lb at my last meet.

Fuk yeah.

Lvisaa2

09-19-2011, 07:03 AM

http://imageshack.us/clip/my-videos/714/2b9.mp4/

Probably a fail embed, heres me pulling 655lb at my last meet.

Strong man is strong. I liked how you just walked away like it was nothing.

ErickStevens

09-19-2011, 07:05 AM

Strong man is strong. I liked how you just walked away like it was nothing.

I'm a huge fan of this style. As much as I respect Layne Norton, I just can't get all crazy like he does. I'm on Team Not a Single Fuk is Given.

Phrak

09-19-2011, 07:06 AM

Strong man is strong. I liked how you just walked away like it was nothing. Yah getting worked up is pointless to me. But i was kinda pissed off i wasted my firts two attempts going beltless. Third pull was so much easier, might have been able to get closer to 7 that day :( FUU everyone is on spread too..

Lvisaa2

09-19-2011, 07:12 AM

I'm a huge fan of this style. As much as I respect Layne Norton, I just can't get all crazy like he does. I'm on Team Not a Single Fuk is Given.

^ Yep, agreed. Everyone will have their own style, but I think it is much more respectable to act like you've been there before. Plus there is always gonna be some stronger, bigger guy right around the corner.

Ashlei

09-19-2011, 08:19 AM

Strongman complexes or something.

Might take my camera tomorrow :D

Do it! Post it in your log/thread and we'll (I'll) tell you how you're not weak. Go heavy and impress ;)

Ashlei's gym... So many power racks. >_<

University gym. We have 5 and not many people use them. At least I almost never have to wait :)

ErickStevens

09-20-2011, 05:33 AM

iYJpujWOZoQ

See if you can spot where I lose form and shift my weight onto the balls of my feet instead of my heels... lol

inb4 strong good morning
inb4 do you even lift

NegatronPrime

09-20-2011, 05:48 AM

iYJpujWOZoQ

See if you can spot where I lose form and shift my weight onto the balls of my feet instead of my heels... lol

inb4 strong good morning
inb4 do you even lift

Not as bad as mine The video is on my phone somewhere but toward the bottom my back just buckled forward and had to good morning at the bottom lulz.

Gonna drop the weight for a bit and work on wider stance, depth and keeping my back in line

Andrew_S

09-20-2011, 06:15 AM

See if you can spot where I lose form and shift my weight onto the balls of my feet instead of my heels... lol

http://forum.bodybuilding.com/attachment.php?attachmentid=3723733&d=1316524475

ErickStevens

09-20-2011, 07:09 AM

23 seconds in.

Ashlei

09-20-2011, 05:37 PM

Going to copy and paste this from my log...not sure where my weaknesses lie, but I want to correct them to fix my squat. Thanks in advance for the help!

Ok, here's the deal. I need advice, and lots of it. Took some form check videos today of squats...I don't even know where to begin. I knew I had a lot of forward lean on my back squats but I didn't realize how bad it was. Looks practically like a good morning. Even with just the bar I still have a lot of forward lean so I don't think it's completely because of the weight being too heavy. I want to partially blame it on body mechanics and partially on underlying muscle weaknesses, but that's probably just me making excuses.

I've tried resetting my squat to just the bar and working back up - didn't help. I'm working on box squats which don't look too bad, and just started trying front squats and goblet squats (videoed with kettlebells but I've done with DBs also).

I'm thinking ix-nay the back squats, focusing on box, front and goblet squats (or maybe just 1 or 2 of those?), hopefully bringing up weaknesses (not that I even know what they are). Alternatively, there's the hack squat machine I could try...I wouldn't have to worry about my crazy forward lean and could just focus on legs. Not interested in smith squats so no point in arguing their case.

So...here goes: be gentle. I'm sorry if you don't like my music selections.

vRYAkmsij1A

XxpKrYnzgwY

egb3Ny-9VpM

Cliffs:
- Form check because it sucks
- Not sure what my weak areas are (help)
- Need a new plan of attack for leg day (other assistance work is leg press and DB lunges)

It's not that my legs are weak (I have a strong leg press at least)...it's that everything else is weak. Feelsbadman.jpg

"Leg/Squat/Quads Day" usually looks like this:

Squat variation (main lift) - reps and weight determined by where I'm at in the cycle
Leg press
Walking DB lunge

Someone suggested strengthening my lower back.
Am I doing the low bar position right?

Should I switch to the hack squat machine while bringing up weaknesses?
*frustrated*

NegatronPrime

09-20-2011, 05:50 PM

^the music in your 2nd vid is stopping me viewing it because of dat dere copyright cause im a britphag :(

MITCHAPAL00ZA

09-20-2011, 05:53 PM

ehhh. i guess ill join. nothing too impressive, but i do go ATG. this was about 4 weeks ago. been going a little lighter to correct the goodmorning movement i have.

3ALKXVGLPiE

Ashlei

09-20-2011, 06:00 PM

^the music in your 2nd vid is stopping me viewing it because of dat dere copyright cause im a britphag :(

Awww :( You're missing a good 4 minutes of solid me.

phal

09-20-2011, 06:03 PM

Ashlei

09-20-2011, 06:09 PM

Me thinks it's your upper back if you're quite literally doing a GM every rep.

@Mitch: Not to nitpick what you call or don't call your squats (miring the depth, gj) but that's just past parallel. (Granted ATG is dependent on how deep/flexible you are.)

Thank you for your input! Definitely think it's some sort of back issue just not really sure where to begin with fixing it. :/

phal

09-20-2011, 06:12 PM

Thank you for your input! Definitely think it's some sort of back issue just not really sure where to begin with fixing it. :/

I found squeezing my shoulder blades together as hard as possible and using a close(r) grip on the bar helped me keep my upper back tight (also have to focus on it during the lift obviously.)

MITCHAPAL00ZA

09-20-2011, 06:18 PM

Me thinks it's your upper back if you're quite literally doing a GM every rep.

@Mitch: Not to nitpick what you call or don't call your squats (miring the depth, gj) but that's just past parallel. (Granted ATG is dependent on how deep/flexible you are.)

ha, i guess ive just been told that in my gym cuz literally every other person does 1/2 squats...but yeah after watching that i do just go to parallel. i think i do go lower on my warmup sets though.

PerpetualMotion

09-20-2011, 06:29 PM

Should I switch to the hack squat machine while bringing up weaknesses?
*frustrated*

It won't really fix anything.

Me thinks it's your upper back if you're quite literally doing a GM every rep.

I personally think the major problem is that she has problems sitting back on her heels, which prevents her from progressing further down with her legs. If it wasn't this (IMO) then her goblet squat wouldn't be on point.

MarkVI

09-20-2011, 06:31 PM

Awww :( You're missing a good 4 minutes of solid me.
I didn't!

You're going up on toes each time -- focus on more heel drive. To do this you can put a plate under your toes and squat like that....might be glutes overpowering legs as well - the hack and some lunges might help out to build the quad and hams so the lower back/glutes don't take over (I have the same dominance in my glutes and have had the same issue squatting)

ha, i guess ive just been told that in my gym cuz literally every other person does 1/2 squats...but yeah after watching that i do just go to parallel. i think i do go lower on my warmup sets though.

Your sets looked good -- still some GM action going on, try to focus on heel drive, it should help. Personally I wouldn't go any further than that on your squat, I feel more benefit from about the low.

phal

09-20-2011, 06:32 PM

I personally think the major problem is that she has problems sitting back on her heels, which prevents her from progressing further down with her legs. If it wasn't this (IMO) then her goblet squat wouldn't be on point.

Possibly, just wanted to chime in (admittedly I haven't watched all the vids) with what I saw at first glance. :P

PerpetualMotion

09-20-2011, 06:34 PM

Possibly, just wanted to chime in (admittedly I haven't watched all the vids) with what I saw at first glance. :P

I wasn't trying to call you out or anything or saying you were wrong. I was just throwing out my opinion.

HunterCML

09-20-2011, 07:16 PM

http://imageshack.us/clip/my-videos/714/2b9.mp4/

Probably a fail embed, heres me pulling 655lb at my last meet.

Ffffuuuuu....

No straps, no hesitation, looked easy as hell going up.

I strive for this.

phal

09-20-2011, 07:17 PM

I wasn't trying to call you out or anything or saying you were wrong. I was just throwing out my opinion.

Haha, don't worry - I didn't take it that way at all.

Ashlei

09-21-2011, 04:37 AM

I didn't!

You're going up on toes each time -- focus on more heel drive. To do this you can put a plate under your toes and squat like that....might be glutes overpowering legs as well - the hack and some lunges might help out to build the quad and hams so the lower back/glutes don't take over (I have the same dominance in my glutes and have had the same issue squatting)

Would bigger plates be better to use? What size do you recommend? Are the plates similar to the blocks Mark Ripptoe recommends? I'm going to search for more videos where he talks about this and fix it.

I just tried propping my heels up on a book at home and I think this is really going to help! :) I've also been working on lunges and bringing up my hamstrings so hopefully this will help too. Thank you so much!

It won't really fix anything.

I personally think the major problem is that she has problems sitting back on her heels, which prevents her from progressing further down with her legs. If it wasn't this (IMO) then her goblet squat wouldn't be on point.

Oh ok, yeah I wasn't sure if the hack machine would help or not.

I do have a problem sitting back, but I feel like if I sit back on my heels more I will topple backwards. Hopefully propping my heels up will help with this.

I found squeezing my shoulder blades together as hard as possible and using a close(r) grip on the bar helped me keep my upper back tight (also have to focus on it during the lift obviously.)

I'll do this. I used to use a fairly narrow grip and didn't know if it would help to change it, but I'll go back to this to keep my upper back tight. Thank you!

PerpetualMotion

09-21-2011, 05:17 AM

I do have a problem sitting back, but I feel like if I sit back on my heels more I will topple backwards. Hopefully propping my heels up will help with this.

Use lightweight and see what happens. It could be more of a mental thing than anything else.

Ashlei

09-21-2011, 05:21 AM

Use lightweight and see what happens. It could be more of a mental thing than anything else.

I should've video-ed with just the bar but I didn't. :/ Still lean with the bar, it's just not as GM-like.

Andrew_S

09-21-2011, 05:45 AM

I do have a problem sitting back, but I feel like if I sit back on my heels more I will topple backwards. Hopefully propping my heels up will help with this.

Something that helped me with that is wall (facing) squats. Stand a few inches from a wall with your feet in your squat position (shoulder width, wider, whatever) and perform several squats. You should see you really need to focus on using your hips and pushing your butt back (while staying upright) or your face is going to be rubbing the wall. You can move in closer to the wall the easier it becomes. Seems to help with box squats more than free, as there is usually less knee travel.

Are you using the box to improve your free squat, or is it just another tool in the arsenal? It seems hit and miss with different people as far as carry over, but at the least I'd try and mimic my free squat as much as possible if free squat was what I was trying to improve...

Ashlei

09-21-2011, 08:19 AM

Something that helped me with that is wall (facing) squats. Stand a few inches from a wall with your feet in your squat position (shoulder width, wider, whatever) and perform several squats. You should see you really need to focus on using your hips and pushing your butt back (while staying upright) or your face is going to be rubbing the wall. You can move in closer to the wall the easier it becomes. Seems to help with box squats more than free, as there is usually less knee travel.

Are you using the box to improve your free squat, or is it just another tool in the arsenal? It seems hit and miss with different people as far as carry over, but at the least I'd try and mimic my free squat as much as possible if free squat was what I was trying to improve...

I was trying to to use box squats to fix my back squats.

Mark, I just realized you said plates under the toes...I read it as under the heels.

With my heels propped up 1-2" squatting BW feels easy as can be. Toes propped or flat footed and my back arch hurts and I get that lean forward.

I'm tall and have long legs, so I did my HW and came across some info, including this article:

http://www.davedraper.com/squatting-with-raised-heels.html

Basically longer femurs and shorter torsos (idk if I have a short torso, but I have long legs), can use heels under the blocks without the knee problems that others may get from this.

Many people are against the heels being raised, but how is that much different than a weightlifting shoe with the heels raised (besides them not being attached to my feet)?

I know it's not because of hamstring flexibility either.

Perhaps a visual:

This is me barefoot, squatting down - it really hurts my upper back and I had to push my knees with my elbows to keep my back that straight, plus it is super uncomfortable:
http://farm7.static.flickr.com/6176/6169141489_e99eb3f1dd.jpg (http://www.flickr.com/photos/45352508@N03/6169141489/)

Heels slightly propped up - feels natural, back is straighter.
http://farm7.static.flickr.com/6152/6169142167_241eb6f286.jpg (http://www.flickr.com/photos/45352508@N03/6169142167/)

ven33

09-21-2011, 08:28 AM

illiniStrive

09-21-2011, 08:47 AM

I was trying to to use box squats to fix my back squats.

I may be in the minority, but I don't think using box squats to fix your back squats (as opposed to assisting them) is the best idea. A well-done box squat from what I understand is not going to be the same mechanics-wise as a well-done back squat. So while I get the logic, it would seem that the best way to improve your back squat is to do back squats.

You guys know you can always throw a couple of 5 lb weights under your heels to help you get a bit deeper while staying balanced and remaining on your heels. Some people call it cheating, but I swear by it.

Shoes with a slight heel would make more sense, don't you think? While at lighter weights and warm-ups it wouldn't be a problem, I couldn't imagine spending seconds trying to find some darn plates with my feet while balancing heavy weight on my back. Walking out can be challenging enough as it is :D

Ashlei, since I tend to have my weight more in my toes as well, some suggestions I've been given were to stretch out my calves more. Just a thought :)

Ashlei

09-21-2011, 09:24 AM

You guys know you can always throw a couple of 5 lb weights under your heels to help you get a bit deeper while staying balanced and remaining on your heels. Some people call it cheating, but I swear by it.

That just solidifies me giving it a try. Do you ever do it without the plates to compare?

I don't think it'd be any more difficult to find the plates with my heels than to find a good stance with box squats.

I may be in the minority, but I don't think using box squats to fix your back squats (as opposed to assisting them) is the best idea. A well-done box squat from what I understand is not going to be the same mechanics-wise as a well-done back squat. So while I get the logic, it would seem that the best way to improve your back squat is to do back squats.

Shoes with a slight heel would make more sense, don't you think? While at lighter weights and warm-ups it wouldn't be a problem, I couldn't imagine spending seconds trying to find some darn plates with my feet while balancing heavy weight on my back. Walking out can be challenging enough as it is :D

Ashlei, since I tend to have my weight more in my toes as well, some suggestions I've been given were to stretch out my calves more. Just a thought :)

Fix may have been the wrong word....I was trying to use them to balance out weaknesses in muscles (which I hoped would in turn fix my back squat) and to try something different. Could still be bad reasoning.

The only athletic shoes I have with heels are old running shoes...I figured that would have too much cushion.

Will try stretching my calves out more too :)

ErickStevens

09-21-2011, 09:35 AM

Ashlei

09-21-2011, 10:27 AM

Get some of these:

http://www.roguefitness.com/media/catalog/product/cache/1/small_image/206x206/4c971525e32ff444db0f0150e765d17f/d/o/do-win-2011-th_2.jpg

or

http://www.roguefitness.com/media/catalog/product/cache/1/small_image/206x206/4c971525e32ff444db0f0150e765d17f/a/d/adidas-th.jpg

$100+....FFFUUUUUUUU

I saw Mark Rippetoe recommend one similar to the top one in someone with my problem. 2 solid recommendations. Will try to budget some in. Thanks Erick!

dumbchicken

09-21-2011, 02:49 PM

squat form check:
am i doing squats correctly? I've been experiencing knee pain lately, wondering if i'm doing something wrong...

vVKIZjeTeoQ

pls respond

EliteGain

09-21-2011, 02:53 PM

get some of these:

http://www.roguefitness.com/media/catalog/product/cache/1/small_image/206x206/4c971525e32ff444db0f0150e765d17f/d/o/do-win-2011-th_2.jpg

or

http://www.roguefitness.com/media/catalog/product/cache/1/small_image/206x206/4c971525e32ff444db0f0150e765d17f/a/d/adidas-th.jpg

awesome

ErickStevens

09-21-2011, 04:54 PM

My least favorite exercise... Ever.

2DvdTpPcv0I

HunterCML

09-21-2011, 04:56 PM

Strong pause.
Strong man.
Strong shirt.

nohomo

Also, I think I busted up my knee on DL today. Hurts like fuark.

Cumulonimbus

09-21-2011, 04:57 PM

I floor pressed 285, cum at me Erick

BunkMoreland

09-21-2011, 05:02 PM

My least favorite exercise... Ever.

2DvdTpPcv0I

damn erick. where'd that titanic strength go

NegatronPrime

09-21-2011, 05:03 PM

Also, I think I busted up my knee on DL today. Hurts like fuark.

iknowthisfeelbro

both mine = ruined today

hip adductors also shot but thats to be expected cause theyre weak as fuk lol

ErickStevens

09-21-2011, 05:03 PM

damn erick. where'd that titanic strength go

My upper body has always sucked a dick.

HunterCML

09-21-2011, 05:05 PM

My upper body has always sucked a dick.

inb4 noobs who don't even lift start giving you advice on strength building

LegosInMyEgos

09-21-2011, 05:13 PM

penis

xfdMm2pGtcc

ErickStevens

09-21-2011, 05:21 PM

penis

xfdMm2pGtcc

Mirin.

LegosInMyEgos

09-21-2011, 06:00 PM

Mirin.

thanks broseph

PerpetualMotion

09-21-2011, 06:08 PM

My least favorite exercise... Ever.

Hater.

But I think that was impressive either way especially since you aren't using much arch so your ROM is bigger.

Ashlei

09-21-2011, 06:12 PM

Strong pause.
Strong man.
Strong shirt.

nohomo

Also, I think I busted up my knee on DL today. Hurts like fuark.

But did it bleed?

Please respond.

:D

My least favorite exercise... Ever.

2DvdTpPcv0I

I love that your shirt says "come at me bro."

HunterCML

09-21-2011, 06:22 PM

But did it bleed?

Please respond.

Not a single drop of blood this day.

Except for my shins.. but they always bleed during DLs..

Ashlei

09-21-2011, 06:41 PM

Not a single drop of blood this day.

Except for my shins.. but they always bleed during DLs..

One day I hope to be initiated into this club. For now just lots of bruises.

LegosInMyEgos

09-22-2011, 08:27 PM

Gotta keep this thread going.

glute was in too much pain to do real squats today, so being the pussy that I am, I did this instead. (this isnt a box squat)

jyeBzICBGoI

ErickStevens

09-23-2011, 07:14 AM

Qds7jK0YHEs

NegatronPrime

09-23-2011, 07:26 AM

^good sh!t eric. mirin the way you make everything look easy whilst maintaining form. also do want shin guards and footwear.

after how far you've come you should be proud of every lift, no nuthug but srs.

ven33

09-23-2011, 07:48 AM

nuthug but srs.

u gay bro?

NegatronPrime

09-23-2011, 07:59 AM

u gay bro?

only for you bro. only for you.

illiniStrive

09-23-2011, 09:13 AM

sumo deads are for pansies

nah, that was pretty sweet. pulls were fast, and looked easy from here gjdm

ErickStevens

09-23-2011, 09:13 AM

BTW - I'm not pulling full sumo. You probably can't tell from the angle but my stance is somewhere in between traditional and sumo.

illiniStrive

09-23-2011, 09:14 AM

maybe it's the angle? legs look pretty wide in relation to grip width *shrug*

ErickStevens

09-23-2011, 09:18 AM

8lBCfYzRzzU

Older video with a better angle. It's closer to sumo than traditional but it definitely isn't full. That shiit made me feel like I'm gonna' tear my adductors every time I've tried it.

NegatronPrime

09-23-2011, 09:22 AM

8lBCfYzRzzU

That shiit made me feel like I'm gonna' tear my adductors every time I've tried it.

definitely knowing dat feel right now. gonna try a bit narrower when ive recovered. full sumo for me would just be a no no, but gripping with arms between legs/wider than contemporary stance definitely helps me get my ass down and not lower my back.

ErickStevens

09-23-2011, 09:28 AM

lol @ that phaggot in the video having trouble with 475 x 3. He weighs 220lbs too.

ven33

09-23-2011, 09:47 AM

lol @ that phaggot in the video having trouble with 475 x 3. He weighs 220lbs too.

x2.

MarkVI

09-23-2011, 09:48 AM

Gotta keep this thread going.

glute was in too much pain to do real squats today, so being the pussy that I am, I did this instead. (this isnt a box squat)

jyeBzICBGoI

Good work bro.

I do squats like this sometimes for quads, but no actual Deload at the bench/box and closer stance. It's good.

AlwaysTryin

09-23-2011, 05:08 PM

8lBCfYzRzzU

Older video with a better angle. It's closer to sumo than traditional but it definitely isn't full. That shiit made me feel like I'm gonna' tear my adductors every time I've tried it.

I've noticed from your video that;
A) I deadlift with a really narrow stance
B) I wrap my figure 6's totally different and your way seems like it would work much easier and better!

illiniStrive

09-24-2011, 10:29 AM

before anyone tears apart my depth, the camera angle is from above. squats were below parallel

212.2 x 3 (PR i guess? 212x5 on tuesday will be a real/better pr)
pkO60qDahSM

Ashlei

09-24-2011, 10:43 AM

before anyone tears apart my depth, the camera angle is from above. squats were below parallel

212.2 x 3 (PR i guess? 212x5 on tuesday will be a real/better pr)
pkO60qDahSM

^Damn impressive!! Mirin dem squats girl! :)

Ashlei

09-24-2011, 12:26 PM

Deadlifts (+ rack pulls and front squats):

First couple sets are front view, rest are side view.

Last set of deadlifts is labeled wrong. It's really 135lbs x 3

GRcaIjzaE74

Looking for feedback on my form. Thanks!

ErickStevens

09-24-2011, 01:20 PM

The thread needs more estrogen, here's my GF's last DL PR:

ZZqnUN9CS5Q

HunterCML

09-24-2011, 01:21 PM

nice ass

Ashlei

09-24-2011, 01:23 PM

Erick, what kind of weight belt is that she has on?

ErickStevens

09-24-2011, 01:28 PM

nice ass

http://www.aljaud.com/pics/4chan/Lol/Dat%20Ass/RAGE_DAT_ASS.jpg

Erick, what kind of weight belt is that she has on?

Inzer. I ordered it for her when I got my lever belt.

BunkMoreland

09-24-2011, 01:31 PM

i've seen that vid on another forum. Erick lifted it. i always knew he was foreveralone.

ErickStevens

09-24-2011, 01:35 PM

i've seen that vid on another forum. Erick lifted it. i always knew he was foreveralone.

http://www.erickstevens.net/meandher.jpg

Mirin?

HunterCML

09-24-2011, 01:36 PM

[img]http://www.erickstevens.net/meandher.jpg[img]

Mirin?

You realize I'm now going to have to photoshop alan aragons face onto your girlfriend to troll you for lols right?

ErickStevens

09-24-2011, 01:37 PM

Good, I needed some new fap material.

BunkMoreland

09-24-2011, 01:38 PM

http://www.erickstevens.net/meandher.jpg

yes, mirin hard. did she grow up in SRQ? kinda looks familiar

ErickStevens

09-24-2011, 01:41 PM

yes, mirin hard. did she grow up in SRQ? kinda looks familiar

Yes. She went to Venice High. Something tells me shiit is about to get real.

inb4 Bunk has banged my GF

BunkMoreland

09-24-2011, 01:44 PM

inb4 Bunk has banged my GF

no, definitely not. i'd remember her. gj though dave man.

NegatronPrime

09-24-2011, 03:13 PM

Ill put my pathetic piece of sh!t video up tomorrow

AlwaysTryin

09-24-2011, 08:38 PM

before anyone tears apart my depth, the camera angle is from above. squats were below parallel

212.2 x 3 (PR i guess? 212x5 on tuesday will be a real/better pr)
pkO60qDahSM

Strong

MarkVI

09-25-2011, 12:19 AM

I tried to video tape some squats tonight....trainer literally came over and blocked my phone (how the F did she know what I was doing....) and told me I can't record in there.

I was raaaaaaging, but polite ;) I should post the video of her getting pissy and me humoring her.

Xfaxtor

09-25-2011, 02:50 AM

Ashlei

09-25-2011, 04:03 AM

Lmao.. Do it :D

x2!

NegatronPrime

09-25-2011, 07:06 AM

i fuking suck

preparing my anus for butt rape
http://images.memegenerator.net/instances/260x260/9057618.jpg

brb cant stand wide cause hips suck d!ck with injury

Edit: has UMG blocked this sh!t? -__-'

xYVNBut-zgo

told you i was small :)

http://assets.diylol.com/hfs/91b/0de/2a0/resized/embarrassed-on-the-internet-meme-generator-mate-i-m-actually-embarrassed-9565e4.jpg

illiniStrive

09-25-2011, 07:32 AM

^Damn impressive!! Mirin dem squats girl! :)

Strong

Thanks :)

xYVNBut-zgo

bench,
- tighten up pretty much everything. push through the floor, tighten up the upper back, etc. etc.
- keep your forearms perpendicular to the floor the whole time

deadlift,
- it looks like you want to hitch, but then you don't
- knees aren't locked at the top

music,
- first viewing the music was "You're the best"
- watching again it was some really weird vocals badadadadadadbumooooooooooooh

that's all I noticed, good job!

NegatronPrime

09-25-2011, 07:35 AM

- watching again it was some really weird vocals badadadadadadbumooooooooooooh

UMG blocked 'youre the best' apparently.

page came up and listed which countries it was blocked in,

.....every country in the world was listed -________-

lawld. maybe it only blocks it on the actual youtube page and not embedded? who knows. I like the world music :D

I think 'You're the best' may or may not be back on now o.O

Frotabaga

09-25-2011, 07:54 AM

http://www.youtube.com/watch?v=ylthS2l3NC0

I realize that this is entirely unimpressive, given my epic fatness. I certainly do not look like I lift.

(If you're bored, form critiques are welcome.)

Cumulonimbus

09-25-2011, 08:04 AM

definitely knowing dat feel right now. gonna try a bit narrower when ive recovered. full sumo for me would just be a no no, but gripping with arms between legs/wider than contemporary stance definitely helps me get my ass down and not lower my back.

Why a no-no?

brendbro

09-25-2011, 08:07 AM

The thread needs more estrogen, here's my GF's last DL PR:

ZZqnUN9CS5Q

fuk

Cumulonimbus

09-25-2011, 08:10 AM

xYVNBut-zgo

Arch your back on the bench, bring the bar down to your lower chest and use a wider grip, it looks like it's a bit smaller than shoulder width. Also don't flare your elbows

http://www.youtube.com/watch?v=ylthS2l3NC0

I realize that this is entirely unimpressive, given my epic fatness. I certainly do not look like I lift.

(If you're bored, form critiques are welcome.)

Work on your hip flexibility and focus on pushing through the ground while keeping your chest up and shoulders back.

NegatronPrime

09-25-2011, 08:25 AM

Why a no-no?

hip adductors strained. but i herp'd the derp and trained anyway. feelsidioticman.

Ashlei

09-25-2011, 09:06 AM

Can you guise please critique my form from above?

http://forum.bodybuilding.com/showthread.php?t=138183963&p=755994103&viewfull=1#post755994103

Muchas gracias. :)

fad3d

09-25-2011, 09:08 AM

Question from a relative DL newb:

Is the negative portion of a DL worth thinking about? I dont do much weight (read: not strong enough) but I do have a pretty slow negative. Seems like everyone else is just getting the bar back to the floor and resetting. am I doing it wrong? Is that too much tension on your back?

illiniStrive

09-25-2011, 09:30 AM

Can you guise please critique my form from above?

http://forum.bodybuilding.com/showthread.php?t=138183963&p=755994103&viewfull=1#post755994103

Muchas gracias. :)

They look good from what I can see! On the last few reps of 165x6 your back was rounding, so just watch out for that. Maybe try DLing in 3s or 5s to avoid that fatiquing moment.

Otherwise I think you can lower the bar faster.

Question from a relative DL newb:

Is the negative portion of a DL worth thinking about? I dont do much weight (read: not strong enough) but I do have a pretty slow negative. Seems like everyone else is just getting the bar back to the floor and resetting. am I doing it wrong? Is that too much tension on your back?

You want to ensure that you're not rounding your back carelessly on the way down. But I figure if you can lower the bar at a nice and leisurely pace it's time to up the weight!

Ashlei

09-25-2011, 01:06 PM

They look good from what I can see! On the last few reps of 165x6 your back was rounding, so just watch out for that. Maybe try DLing in 3s or 5s to avoid that fatiquing moment.

Otherwise I think you can lower the bar faster.

You want to ensure that you're not rounding your back carelessly on the way down. But I figure if you can lower the bar at a nice and leisurely pace it's time to up the weight!

Thank you! On spread or would rep. I appreciate it :)

boyharvey

09-25-2011, 02:33 PM

Nice thread, I'll have to record myself next time.

AlwaysTryin

10-01-2011, 07:35 PM

:(

http://i1101.photobucket.com/albums/g432/alwaystryin/1ee87143.jpg

PerpetualMotion

10-01-2011, 08:30 PM

Can you guise please critique my form from above?

http://forum.bodybuilding.com/showthread.php?t=138183963&p=755994103&viewfull=1#post755994103

Muchas gracias. :)

I think Jim Wendler has perfect DL form, so here's his video:
vFs9em8h8ZE

Three things he does differently than you (minus what illini mentioned):
(1) Neck position - Look at how at the bottom he's looking down diagonally instead of straight forward. If you do it like him then you'll more than likely keep that lower back neutral.
(2) Knee Break on Descent - You break at the knees too early when you're lowering the bar. This is something I actually picked up from Eric Cressey and I started noticing a lot of folks DL this way. This is so you don't have to put the bar around your knees on the descent.
(3) Finish at the Top - Notice how he pulls his shoulders back and chest out? Also his finish is a more explosive, too, so it looks like he comes through his hips a lot more.

As a note, don't try and fix all this at once. Pick one thing, fix it until you have it down then move on to the next thing (a Dave Tate advice).

:(

[IMG]http://i1101.photobucket.com/albums/g432/alwaystryin/1ee87143.jpg[MG]

Ouch. Your girlfriend's legs aren't looking too hot there.

Ashlei

10-02-2011, 04:40 AM

Thanks for the tips!! :)

Ashlei

10-04-2011, 12:22 PM

Time to bump this thread.

Deadlifts:

wc2cJPXl0RA

feelsg00dmayne

10-04-2011, 12:27 PM

Time to bump this thread.

Deadlifts:

damn strong as fuark girl! BTK status for real.

re: video, the angle is kinda awkward to really evaluate... but from what i see, they look decent. maybe a little lower back bend towards the end of your set though.

Ashlei

10-04-2011, 12:47 PM

damn strong as fuark girl! BTK status for real.

re: video, the angle is kinda awkward to really evaluate... but from what i see, they look decent. maybe a little lower back bend towards the end of your set though.

Thanks!! :D

Yeah I have to set my phone on the ground and angle it. Not ideal, but it's the best for now.

brendbro

10-05-2011, 03:41 AM

-2jnfBOFFmw&feature=channel_video_title

-W43lF-IecA&feature=player_embedded

critiqueing is more than welcome and I'd love to hear any and all advice!

phal

10-05-2011, 03:50 AM

foodpr0n

10-05-2011, 03:55 AM

I would get a larger arch (an arch in general) when you're benching since you seemed pretty flat (someone will more than likely note you're stopping before your chest - but some arching will remedy this).

I'd echo this.
Give this a read; http://www.bodyrecomposition.com/training/bench-press-technique.html

Arching slightly, getting the scaps back and holding the shoulder girdle in that position will generally help with pec stimulation too.

peanut-butter

10-05-2011, 05:14 AM

I would get a larger arch (an arch in general) when you're benching since you seemed pretty flat (someone will more than likely note you're stopping before your chest - but some arching will remedy this).

Your descent on the DL seemed a little awkward and I personally wouldn't bend my elbows like that on every rep (at the bottom) and keep constant tension. (Sure, keep the bar close - but I wouldn't let hit my knees like that lol)

I'd echo this.
Give this a read; http://www.bodyrecomposition.com/training/bench-press-technique.html

Arching slightly, getting the scaps back and holding the shoulder girdle in that position will generally help with pec stimulation too.

These. And also tuck elbows more for your bench.

It seems like your lacking explosiveness. I would just do some lighter benching (50-65% 1RM) and really focus on the speed. It will also helps with motor units since you're changing your bench style.

PerpetualMotion

10-05-2011, 05:37 AM

I would just do some lighter benching (50-65% 1RM) and really focus on the speed. It will also helps with motor units since you're changing your bench style.

In my opinion, speed work is pretty pointless in newer lifters. It's one of the reasons I removed it myself. All lifts should be explosive but he has too much weight on the bar for him since he couldn't complete one good rep. Just my opinion, though.

...
critiqueing is more than welcome and I'd love to hear any and all advice!

On your DL, you're squatting it more than DLing it. You can tell this by your scaps not being infront of the bar and your elbows being slack.

You're also getting that scared cat look. Thoracic rounding isn't a big deal (a lot of pros do this) but you're also rounding at the lumbar. At that type of weight, you'll eventually hurt your back OR, if you're lucky, you might have a genetically sound lumbar and it can withstand a lot of punishment.

You also break at the knees too early at the top which causes you to put the bar around your knees. Wait until the bar is past your knees then break.

I personally wouldn't bend my elbows like that on every rep (at the bottom) and keep constant tension.

This. Having bent elbows can be pretty bad for your elbows. This is because the elbow joint is lax and suddenly shot into severe tension. Can cause some problems.

Lvisaa2

10-05-2011, 06:48 AM

he has too much weight on the bar for him since he couldn't complete one good rep. Just my opinion, though.

I disagree. While his form wasn't perfect it wasn't bad and with a few adjustments, I think it'd be pretty spot on.

From what I see, I'd possibly play with hand positioning. While this is going to be personal preference, yours looks a little wider then what I've found to be comfortable. This will also help with elbow positioning and take some strain off the shoulders.

As other have said, you should pop your chest out like your 'getting big' on somebody. If you do this and pin back your shoulder blades some then you will probably find some more explosiveness, especially at the bottom of your movement.

illiniStrive

10-05-2011, 07:17 AM

Use full range of motion on bench. Touch that chest :)

Xfaxtor

10-05-2011, 07:40 AM

[youtube]-2jnfBOFFmw&feature=channel_video_title[youtube]

[youtube]-W43lF-IecA&feature=player_embedded[youtube]

critiqueing is more than welcome and I'd love to hear any and all advice!

Echoing what others have said about the DL. You are basically doing a squat motion on the way down. Do the first part of the decent like a stiiff legged dead and once its past the knees start flexing your kneejoint. The weight also looks a bit heavy for you, which I think its part of the reason you are getting a rounded back. Do you do any assistence work for deads?

PerpetualMotion

10-05-2011, 08:22 AM

I disagree. While his form wasn't perfect it wasn't bad and with a few adjustments, I think it'd be pretty spot on.

The hardest portion for most people on the bench is the bottom half of it, especially when you get close to touching the chest. Trouble at the bottom is consistent with weakness in the chest, lats, and/or back. By stopping short you avoid the weakness present. That's why people can bench more in the floor press or with shorter range of motion. If he were to tuck his elbows in then the bar path distance would increase but of course this is remedied by using more arch. The point is that he didn't do one full rep with the weight he did. It's very easy to do more weight when you stop even two or three inches from the chest. By decreasing the weight he will be able to use full ROM which is far more important than pushing a lot of weight with incomplete ROM. To me, he didn't complete one good rep because there wasn't full ROM on any of them.

Xfaxtor

10-05-2011, 09:47 AM

Rate mah curls

6Nh3K5iGjaw

Theres a total of one rep no caught on camera :D

ThundaHorz

10-05-2011, 11:32 AM

YE3ng-ud0E4

brendbro

10-05-2011, 05:00 PM

bloody awesome advice, thanks everybody

to reiterate on bench; was not aware that hitting the chest was essential on bench, I'd heard different things but I suppose I had been falsely assuming it was more a preferential thing, good thing I got vids up :)

to reiterate on DL's; I always assumed that dropping it without bending the knees would be potentially dangerous on the lower back, I guess why I'd been doing the 'squat' thing on the way down, again good I got vids up.

so basically on DL's -
break the knees after bar is past them going down
less rounding of lumbar
scaps infront of bar

bench -
bigger arch
hit chest
potentially lower weight

drewbie57

10-05-2011, 06:13 PM

The thread needs more estrogen, here's my GF's last DL PR:How did you get your GF to do proper lifts? Srs, pls tell. I'm so ****ing sick of women saying "if I lift hard I'll get so muscular, I just want to tone up", then proceeds to do the most brotastic routine with 15lb dumbells for everything. I've got my wife working on squats now at least but she doesn't want to bench, press, row or DL for the same reasons.

lol @ that phaggot in the video having trouble with 475 x 3. He weighs 220lbs too.PS I hate you [275 squat at 230 :( ]

I think Jim Wendler has perfect DL form, so here's his video:
Three things he does differently than you (minus what illini mentioned):
thanks very much dude.

foodpr0n

10-05-2011, 06:30 PM

bench -
bigger arch
hit chest
potentially lower weight
Not a 'big arch' per se....but a slight one will help.
Add holding scaps back keeping them back/strengthening scaps. Add some facepulls to off days or scap pushups+band pull aparts. Scapula strength is great for posture and bench and form.

This one is amazing to re-iterate actually stimulating the pecs during benching; http://www.bodyrecomposition.com/training/benching-with-the-pecs.html

AlwaysTryin

10-05-2011, 06:34 PM

to reiterate on bench; was not aware that hitting the chest was essential on bench, I'd heard different things but I suppose I had been falsely assuming it was more a preferential thing, good thing I got vids up :)

I'll avoid going to my chest if I ever can do bench again, I disagree with taking your elbows below 90 as it puts so much strain on the rotators/scap

Just my POV

HunterCML

10-05-2011, 06:38 PM

I'll avoid going to my chest if I ever can do bench again, I disagree with taking your elbows below 90 as it puts so much strain on the rotators/scap

Just my POV

Pretty sure elbow placement at the bottom of the lift has more to do with this than anything else. If you keep your elbows too far out (crucifix style) it puts more stress on your chest and rotator cuffs. Having your elbows closer to your body shouldn't result in rotator cuff issues. Would also ensure your tri's get hit pretty hard.

foodpr0n

10-05-2011, 06:42 PM

I'll avoid going to my chest if I ever can do bench again, I disagree with taking your elbows below 90 as it puts so much strain on the rotators/scap

Just my POV
Decline bench and/or an arch helps with this. Plus his grip is wide as hell so going closer will protect shoulder more.
Incline press is generally better to widen the grip as elbows won't go that far past the torso.

brendbro

10-05-2011, 09:13 PM

gave those lyle articles a read over, great stuff! Keen on putting all this advice into action, I'll be benching again in a couple days and will get some more vids up to see how my arch looks.

The different opinions on whether or not touching the chest is essential is I suppose why I'd been a bit confused on the issue, but I will say that I certainly do not feel as though I have any trouble stimulating the pecs during bench as it's always sore as fukk during/afterward, in fact if anything I feel I have trouble stimulating tri's considering my 'wide as hell' grip :p

HunterCML

10-06-2011, 11:45 AM

http://i697.photobucket.com/albums/vv332/ArmyPunk210/f2d7ae6e.jpg

You guize mirin my new dead lift bloody shin solution?

brb chucks and baseball socks I look like a clown.

illiniStrive

10-06-2011, 12:29 PM

^ do you crossfit?

HunterCML

10-06-2011, 12:30 PM

^ do you crossfit?

Wat? no

NegatronPrime

10-06-2011, 12:45 PM

^ not having round plates in gym

i know dat feel bro :(

pain in the ass for me, my gyms plates have an awkward amount of sides so the bar is never straight when you stand at it

ErickStevens

10-06-2011, 12:48 PM

You guize mirin my new dead lift bloody shin solution?

brb chucks and baseball socks I look like a clown.

youredoingitright.jpg

phal

10-06-2011, 12:52 PM

Need some pink socks bro, totally goes with the outfit ;)

illiniStrive

10-06-2011, 01:17 PM

Wat? no

oh, you're wearing the uniform I thought I'd ask

http://3.bp.blogspot.com/_VfMrRJYW37s/S8ool_xvDfI/AAAAAAAAADs/PTu-YrmFVOg/s1600/socks.jpg

HunterCML

10-06-2011, 02:03 PM

oh, you're wearing the uniform I thought I'd ask

[img]http://3.bp.blogspot.com/_VfMrRJYW37s/S8ool_xvDfI/AAAAAAAAADs/PTu-YrmFVOg/s1600/socks.jpg[img]

u are 1 cheeky kunt mate i swear im gonna wreck you

feelsg00dmayne

10-06-2011, 02:04 PM

^ do you crossfit?

http://i931.photobucket.com/albums/ad151/Spoonth/GIFs/OhSnap.gif

burnnn.

drewbie57

10-06-2011, 04:50 PM

brb chucks and baseball socks I look like a clown.DL'ing 225 clown? I only see dem two plates.

BunkMoreland

10-06-2011, 04:53 PM

critique my DL form plz

P0ySblouCKs

drewbie57

10-06-2011, 04:54 PM

^^ synthetic's pre meet vid?

HunterCML

10-06-2011, 05:05 PM

DL'ing 225 clown? I only see dem two plates.

Pic was taken with 275 on the bar and was only my 2nd "work-up" set. DL today with no straps and a double overhand grip all the way to 295. Accomplishment for me since I've been reliant on straps. Had to move to a over/under grip beyond 295 though.

PerpetualMotion

10-06-2011, 05:46 PM

critique my DL form plz

[youtube]P0ySblouCKs[youtube]

A+ will use this video as reference for noobs

Lvisaa2

10-06-2011, 08:07 PM

Pic was taken with 275 on the bar and was only my 2nd "work-up" set. DL today with no straps and a double overhand grip all the way to 295. Accomplishment for me since I've been reliant on straps. Had to move to a over/under grip beyond 295 though.

Myron dem chucks. Same ones I rock on leg days.

drewbie57

10-06-2011, 10:21 PM

Anzy

10-07-2011, 08:56 AM

Okay...going to try to embed my video of me squatting. Looking for some tips to improve my form (or general mockery of what a noob I am)

http://youtu.be/2gqmmFhVQVc

I know it's hard to see after the first few reps...some people have people curling in the squat rack - I've got a 2 year old that likes to watch dad exercise.

phal

10-07-2011, 08:58 AM

2gqmmFhVQVc

Embedded for you.

Anzy

10-07-2011, 09:08 AM

2gqmmFhVQVc

Embedded for you.

Awesome..thanks

drewbie57

10-07-2011, 02:34 PM

Squat 4x5 @ 265 ... how's that form lookin? 1st vid plz ignore 4th rep. I notice my knees are shoving in a bit off the bottom. Last vid SLDL.. or what my body thinks SLDL is. Feedback appreciated.

inb4whowearspantsatdagym

fnB-4E43juU jrgX77W1p3w

wAlIeE8xdDc iU3gNsM8e1E

HunterCML

10-07-2011, 02:37 PM

Those Romanian dead lifts look great bro.

lol. wait wut

drewbie57

10-07-2011, 03:17 PM

Those Romanian dead lifts look great bro.lol... ya... I didn't think I was doing it right :P

Ashlei

10-11-2011, 11:50 AM

Leg Press: 365lbs x 12
(4pps + 2.5pence per side).

G84kpLcnDY4

BTK!

mkal

10-11-2011, 12:01 PM

You guize mirin my new dead lift bloody shin solution?

Did someone say bloody shins? (from 2x415 DLs awhile ago)

http://i.imgur.com/kbKAol.jpg

Inb4isthebarok? Don't worry, I cleaned the bar and all that good stuff.

HunterCML

10-11-2011, 12:44 PM

Did someone say bloody shins? (from 2x415 DLs awhile ago)

Inb4isthebarok? Don't worry, I cleaned the bar and all that good stuff.
415x2? Is that real life?

You can nearly max up to 4x your bodyweight? Jelly as fuark. mirin' the battle scars too.

MITCHAPAL00ZA

10-11-2011, 04:08 PM

40 lb PR. all info is in the description of the vid

_Vgzj9z4ED4

ZMan45

10-11-2011, 04:52 PM

I have a few.

i3Obab6YCYY4tYc1gxbncc
gG-urqMXtPgOoL3xT3OUFY

Would like some advice on my military press and dips form. I'll take a vid of squat on my next leg day. Gloves serve no real purpose lol, but I have them so I use them. Also swear I didn't bounce on my third bench rep, kinda looks like it but I'm certain I didn't.

Also Ashlei I'm mirin' that leg press! Every time I see a girl leg press where I work out it's usually like partial reps with 2 plates lol.

Ashlei

10-11-2011, 05:01 PM

I have a few.

Would like some advice on my military press and dips form. I'll take a vid of squat on my next leg day. Gloves serve no real purpose lol, but I have them so I use them. Also swear I didn't bounce on my third bench rep, kinda looks like it but I'm certain I didn't.

Also Ashlei I'm mirin' that leg press! Every time I see a girl leg press where I work out it's usually like partial reps with 2 plates lol.

Thanks!! :D

lol, they're too worried about getting bulky because muscles are so easy to grow, right? ;)

Nice vids! Dips look good to me, but I'm no pro. Still doing assisted. Haha!

mannydawg

10-11-2011, 05:49 PM

I have a few.

Would like some advice on my military press and dips form. I'll take a vid of squat on my next leg day. Gloves serve no real purpose lol, but I have them so I use them. Also swear I didn't bounce on my third bench rep, kinda looks like it but I'm certain I didn't.

Also Ashlei I'm mirin' that leg press! Every time I see a girl leg press where I work out it's usually like partial reps with 2 plates lol.

You need to stop moving around so much on your bench. Keep your feet planted. Also on the military your doing too much weight. You can tell because your arching back. Try doing them standing, lower the weight and don't arch back. Dips looked easy, try adding some weight.

ZMan45

10-11-2011, 06:01 PM

You need to stop moving around so much on your bench. Keep your feet planted. Also on the military your doing too much weight. You can tell because your arching back. Try doing them standing, lower the weight and don't arch back. Dips looked easy, try adding some weight.Yeah, my lower body tends to like to move, gonna work on that. I'm sure I could probably get a stronger lift if my legs were tighter. And I figured military was too much when I started, but I went with it anyway. Standing OHP is something I really need to work on as well. Thanks for the advice everyone :)

AlwaysTryin

10-11-2011, 08:24 PM

415x2? Is that real life?

You can nearly max up to 4x your bodyweight? Jelly as fuark. mirin' the battle scars too.

Same here - that's impressive! I liked my 230kg x 2 at 80kg, but damn 4x!!

The Solution

10-12-2011, 01:12 PM

jammyo40

10-12-2011, 01:38 PM

Looking for a Deadlift form check.. Stance is slightly wider than shoulder width (not sumo) with hands right in front of me.
I find this easier to sit back into the motion, explode through my hips and heels.

Weight is not a factor just working on getting the motion down before i load up the bar doing it right. Open to any comments:

[youtube]OzxpeLOVnnw[/youtube

Looks like your knees are locking out just a tad bit prematurely.

R3T3K

10-12-2011, 02:11 PM

Looking for a Deadlift form check.. Stance is slightly wider than shoulder width (not sumo) with hands right in front of me.
I find this easier to sit back into the motion, explode through my hips and heels.

Weight is not a factor just working on getting the motion down before i load up the bar doing it right. Open to any comments:

OzxpeLOVnnw

your form looks spot on . Bolded for emphasis.

Looks like your knees are locking out just a tad bit prematurely.

you sir, are splitting hairs. Strong hip drive not seen too often. Lesbionist here. It's great.

ErickStevens

10-12-2011, 02:14 PM

I'm not sure if it's the camera angle or not, but I'd like to see those shoulders back just a little bit more Bob.

R3T3K

10-12-2011, 02:16 PM

40 lb PR. all info is in the description of the vid

_Vgzj9z4ED4

I had to replay this a few times to make sure I wasn't being a complete dick in my response. In conclusion: I think my lower back just started crying.

I would not recommend the lower back rounding dude, my last lifting partner is currently out for 6 weeks because he ****ed his back up due exactly to this. I told him day in and day out not to round his lower back. He continued. Now his SI joint is fuarked.

Lower the weight, get the hips involved, and cut the rounding. Please see The Solution's video.

MITCHAPAL00ZA

10-12-2011, 03:13 PM

Yeah I know my back rounds which I addressed in the vid description. Also it was a 1rm test so I wasn't expecting great form. For my work sets at 275 and 315 I keep a real tight lower back and use far more hip drive. Thanks for the concern though

SOJA

10-12-2011, 03:16 PM

I've found that if I flex/contract my glutes, my hip drive improves. Kind of like the motion is locked and has minimal free room to move into. S

PerpetualMotion

10-12-2011, 06:36 PM

Bob, yours looks pretty good but I'd compare yourself to this (Brian Schwab has probably one of the best sumo DL form I've seen):
lqPlAd_NFh0

I'm not sure if it's the camera angle or not, but I'd like to see those shoulders back just a little bit more Bob.

At the top? If so, I agree.

The Solution

10-12-2011, 06:38 PM

Looks like your knees are locking out just a tad bit prematurely.

your form looks spot on . Bolded for emphasis.

I'm not sure if it's the camera angle or not, but I'd like to see those shoulders back just a little bit more Bob.

Thanks for the tips. There is always room for improvement. I will just flex my chest up a bit and help push my shoulders back. My shins are bleeding like crazy after 15 sets of deadlifts today.

Bob, yours looks pretty good but I'd compare yourself to this (Brian Schwab has probably one of the best sumo DL form I've seen):

My stance is no where near that far apart, its about shoulder width just feet are pointed out. If i keep a closer stance with my hands outside my legs I have trouble sitting back, keeping back tight, and pushing through heels. Very uncomfortable.

PerpetualMotion

10-12-2011, 06:44 PM

My stance is no where near that far apart, its about shoulder width just feet are pointed out. If i keep a closer stance with my hands outside my legs I have trouble sitting back, keeping back tight, and pushing through heels. Very uncomfortable.

Ah, yes, just noticed that you're not full sumo. The angle was deceiving but I don't think you're at conventional width either (like Mitch's).

jammyo40

10-12-2011, 06:53 PM

Thanks for the tips. There is always room for improvement. I will just flex my chest up a bit and help push my shoulders back. My shins are bleeding like crazy after 15 sets of deadlifts today.

After watching that video of Schwab, I retract my criticism. Your deadlift looks pretty damn good.

Cumulonimbus

10-15-2011, 10:26 AM

Bob, yours looks pretty good but I'd compare yourself to this (Brian Schwab has probably one of the best sumo DL form I've seen):
lqPlAd_NFh0

He was doing a sumo hybrid, not a full out sumo where your hips = goodnightsweetprince

LegosInMyEgos

10-15-2011, 02:40 PM

PENIS!!!!!

NJCHx-pBuvw

gacI_ORuuO4

PBateman2

10-15-2011, 02:43 PM

^^370lb bench..not bad. Props.

ErickStevens

10-15-2011, 02:45 PM

Thanks for reminding me what a weak phaggot I am.

LegosInMyEgos

10-15-2011, 02:45 PM

^^370lb bench..not bad. Props.

375

Thanks for reminding me what a weak phaggot I am.

I'm a weak phaggot too

AlwaysTryin

10-15-2011, 04:49 PM

375

I'm a weak phaggot too
Hating

LegosInMyEgos

10-15-2011, 04:54 PM

Hating

play nice

R3T3K

10-15-2011, 05:42 PM

PENIS!!!!!

NJCHx-pBuvw

gacI_ORuuO4

Congrats dude. The only thing the Misc loves more than you right now is BBC. Srs. Your name is in every discussion about strength and "natty". Reps.

LegosInMyEgos

10-15-2011, 05:43 PM

Congrats dude. The only thing the Misc loves more than you right now is BBC. Srs. Your name is in every discussion about strength and "natty". Reps.

lol what? I have never seen my name brought up

PerpetualMotion

10-15-2011, 07:09 PM

I'm a weak phaggot too

Pretty modest. ;) I checked Practical Programming's chart and you, @ 181lbs, apparently have elite level bench press. So, uh, **** you? Yes, I'm jellz.

Lvisaa2

10-15-2011, 07:20 PM

375 looked too easy. I swear you could put up more.

Either way, strong bench is strong as fk.

jammyo40

10-15-2011, 07:35 PM

NJCHx-pBuvw

I think I need to listen to Avicii more.

PerpetualMotion

10-15-2011, 07:44 PM

375 looked too easy. I swear you could put up more.

Either way, strong bench is strong as fk.

I wish I had an eidetic memory so I don't have to spend 15-20 minutes every time trying to remember where I heard something. This is from Eric Cressey:

Conversely, the fastest guys usually don't even need to train speed; their natural reactive ability allows them to just lift heavy stuff and continue to get faster. You can usually identify these naturally fast-twitch guys as people who will absolutely smoke a lift at 99% of their 1RM, but get absolutely stapled by 101%. They either crush a lift or don't get it at all (whereas most folks will have to grind them all out).
http://www.t-nation.com/free_online_article/most_recent/training_speed_to_get_strong

LegosInMyEgos

10-15-2011, 08:19 PM

Pretty modest. ;) I checked Practical Programming's chart and you, @ 181lbs, apparently have elite level bench press. So, uh, **** you? Yes, I'm jellz.

charts are lame, subjective baseless feelings of your own competence are where its at.

375 looked too easy. I swear you could put up more.

Either way, strong bench is strong as fk.

maybe 10 lbs more fresh

thanks

I wish I had an eidetic memory so I don't have to spend 15-20 minutes every time trying to remember where I heard something. This is from Eric Cressey:

http://www.t-nation.com/free_online_article/most_recent/training_speed_to_get_strong

I have the ability to move weight close to my 1RM pretty fast on bench, but it was a developed skill, not something i was born with. It's a skill I still don't have on the deadlift.

ZMan45

10-16-2011, 10:53 AM

mannydawg

10-16-2011, 11:07 AM

Popped in to say thanks again to mannydawg for the good advice. By keeping my legs fixed and grounded on bench I was able to do 5 more lbs for the same reps without even going to failure today. Also fixed my military form, ROM, and lowered the weight, felt a lot better. Thanks again man.

no problem man. I noticed the same thing my bench went up 10-15 lbs. This is a good read just in case you haven't read it. http://www.bodyrecomposition.com/training/bench-press-technique.html Rippetoe has some good lifting form videos on youtube. After viewing the deadlift ones I went up a good 20lbs in a week just by changing my technique a bit.

waatsgood

10-16-2011, 01:01 PM

play nice

holy fawk at your stats you make me feel like a weak phaggot. Is the weight listed on your stats current?181?

LegosInMyEgos

10-16-2011, 02:16 PM

holy fawk at your stats you make me feel like a weak phaggot. Is the weight listed on your stats current?181?

yup

peanut-butter

10-16-2011, 03:47 PM

Looking for a Deadlift form check.. Stance is slightly wider than shoulder width (not sumo) with hands right in front of me.
I find this easier to sit back into the motion, explode through my hips and heels.

Weight is not a factor just working on getting the motion down before i load up the bar doing it right. Open to any comments:

OzxpeLOVnnw

That is still considered a sumo stance, it's just not as wide.

Your form looks good. I can't see anything significant wrong with it.

These videos might be helpful.

VOhWfhvJPLE

Qp8Sx9dX9LM

HVgfNBbMPEA

ryands650x

10-17-2011, 08:06 AM

Anyone know how to get vids off your ipod if you dont have a WiFi connection???

spicyprice

10-17-2011, 10:19 AM

Hey guys, looking for some feedback. Yesterday when I was DLing, I kept feeling like I was rounding. Not sure if it was because I was exhausted (was after working 3 night shifts and had been up for about 20 hours) or because I am becoming hyperaware after watching some really bad rounding vids on youtube. This is also my 5th set with 5x185 and after the third I was so convinced that I was rounding my back badly that I stopped.

So, questions are:
Am I rounding too much
Are my hips too high
Is there anything else I should be doing differently.

Also, do you guys switch your grip between sets when doing mixed grip?

Side question, how do I get my vid to appear smaller and not take up the whole screen?

http://www.youtube.com/watch?v=8MZivIWvcWE

ko300zx

10-17-2011, 10:26 AM

Side question, how do I get my vid to appear smaller and not take up the whole screen?
[video=youtube;8MZivIWvcWE]http://www.youtube.com/watch?v=8MZivIWvcWE[video]

Hyperaware - I like that word.

Do you mean on the forums?

[youtube]8MZivIWvcWE[youtube]

jammyo40

10-17-2011, 10:34 AM

From this angle, it's hard to see if there's any rounding. A view directly from the side is best.

mannydawg

10-17-2011, 10:39 AM

From this angle, it's hard to see if there's any rounding. A view directly from the back is best.

fixed. lol

illiniStrive

10-17-2011, 10:40 AM

So, questions are:
Am I rounding too much
Are my hips too high
Is there anything else I should be doing differently.

Nah.
Nope.
Sortof. It's hard to tell at this angle, but I think your straightening your legs teensy bit too fast. Everything else looks good

Also, do you guys switch your grip between sets when doing mixed grip?
Nope.

3char

spicyprice

10-17-2011, 10:41 AM

Hyperaware - I like that word.

Do you mean on the forums?

[youtube]8MZivIWvcWE[youtube]

So no [/ youtube] just [youtube]?

I put it in under [video] and it always come up tooooo big.

From this angle, it's hard to see if there's any rounding. A view directly from the side is best.

I should have asked someone to vid it for me. I had no intention of vid'ing it, but after freaking out on every set I figured I needed to see what I was doing to see if it was worth freaking out. I will get it from a better angle next time. Hopefully form would be better anyway not being so run down.

Also: ignore the gym fro...... its hard to contain when im sweating!

mannydawg

10-17-2011, 10:45 AM

Its [youtube]...... [ /youtube ]

spicyprice

10-17-2011, 10:47 AM

3char

Thank you! So, one the bar reaches the knees, you start pulling up from the lower back and the leg should fully straighten at the very top at the lockout. Is this what you are saying?

I think I was looking at the movement in 2 parts rather than a fluid motion.....

mannydawg

10-17-2011, 10:49 AM

Thank you! So, one the bar reaches the knees, you start pulling up from the lower back and the leg should fully straighten at the very top at the lockout. Is this what you are saying?

I think I was looking at the movement in 2 parts rather than a fluid motion.....

You should be pulling with your back the entire time I believe. Watch some of the instructional videos on youtube. Rippetoe's are good.

http://www.youtube.com/watch?v=Syt7A23YnpA&feature=relmfu
http://www.youtube.com/watch?v=ql-N9hAuxNs