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

[joelash302]

Hi nutmisc, I would like to have some tips on how to improve my squat technique, any help is appreciated.

tree fiddy x 7 (my partner stop filming after the sixth rep to spot my last one)

Needs more depth, your heels are coming off the ground (what shoes are those?), and your knees are caving. It looks reasonable easy for you, so I think the same weight would be possible with those corrections and a few less reps.

[hulk4]

Well ****, can you try and turn the vid upside right lol

All the reps looked high IMO.

Yeah I did, changes are being processed. It should be ok in a few minutes.

Thanks for your reply

[hulk4]

Needs more depth, your heels are coming off the ground (what shoes are those?), and your knees are caving. It looks reasonable easy for you, so I think the same weight would be possible with those corrections and a few less reps.

Loll those are very old shoes, I should really buy a new pair.

What do you suggest to fix my form?

[joelash302]

Loll those are very old shoes, I should really buy a new pair.

What do you suggest to fix my form?

Wall stretches to get your ankle more mobile will help the heel raise, or sitting back further. For the knee caving, your glutes aren't firing on the ascent as hard as they need to, your quads are overpowering them hence the knee cave. Depth is straight forward. Although you may have new issues when you fix those .

[hulk4]

Wall stretches to get your ankle more mobile will help the heel raise, or sitting back further. For the knee caving, your glutes aren't firing on the ascent as hard as they need to, your quads are overpowering them hence the knee cave. Depth is straight forward. Although you may have new issues when you fix those .

Alright thanks!!

[joelash302]

Posting some vids for helps, sorry they are not edited so a little slow starting lol:

Developed a new issue on my squats. This was at 315 (failed my 335 bummerz), got through my sticking point faster than I ever have before but still having some issue clearly. Any thoughts on how to fix this would be appreciated, not sure if it's form or weakness:



Also for fun, side shot of 225 bench with a little hiccup in the descent:


Front angle shot 245 bench, getting tired here but I felt solid:

[Andrew_S]

My 330 grinder the other day looked about the same as your squat. I wasn't driving forward with my hips. If you do body weight squats, you can probably figure out why you're doing what you did by trying to force that same movement. Very hard to shoot back like that if the hips are going forward.

[JasonDB]

Joe your setup is way too loose on your squat, you need to get a better lower back arch prior to the concentric, and get your shoulders back more. You lose your heel drive almost immediately out of the hole even though no butt wink, which is allowing your bar speed to slow down too much and in turn allowing you to come too far forward. Quad dominance issue, you need more hamstring and glute work to compensate for this. Will check your bench next.

Overall bench looks good, assuming you are doing a federation that allows your technique. Everything is tight, nice arch, elbows tucked etc.

[joelash302]

Joe your setup is way too loose on your squat, you need to get a better lower back arch prior to the concentric, and get your shoulders back more. You lose your heel drive almost immediately out of the hole even though no butt wink, which is allowing your bar speed to slow down too much and in turn allowing you to come too far forward. Quad dominance issue, you need more hamstring and glute work to compensate for this. Will check your bench next.

Figured as much. Squats been getting better recently with more glute and ham work. At least the flexibility / butt wink is solved lol. I am pretty sure the tightness issue means more ab work. Time for more ghrs and abs.

[mkal]

Squats - 5x1x330:



They'd pass SPF, but USAPL is another story :-/ Need to sink lower, bleh. Got another 2 weeks to correct it though.

[waqas11]

Whenever i start squatting heavy my legs start caving in when im coming up, no matter how hard i focus on keeping them out they alway just come in!! What should i do to fix this?

[JasonDB]

Whenever i start squatting heavy my legs start caving in when im coming up, no matter how hard i focus on keeping them out they alway just come in!! What should i do to fix this?

Work on hip strength, hip mobility and proper form on your squats prior to attempting a heavy weight. You have weak hips.

[ErickStevens]

Not me but still pretty cool!



Me:

[limelite]

My panties just dropped. Layne f-cking Norton!

Oh, and.. good job, Erick.

[Ajaro]

Figured as much. Squats been getting better recently with more glute and ham work. At least the flexibility / butt wink is solved lol. I am pretty sure the tightness issue means more ab work. Time for more ghrs and abs.

Its funny because your squats at high weight look just like mine. That rock back (but not a GM) and all

[waqas11]

Work on hip strength, hip mobility and proper form on your squats prior to attempting a heavy weight. You have weak hips.

If i lower the weight im lifting, if its not as hard as it is now will i still gain muscle on a bulk?? I dont want to be bulking and not lifting heavy...if i work on my form with less weight than now,will i still gain muscle if i lift light??

AlsO when im squating i somtimes have to push my back backward to stand up is that normal??
Thanks

[JasonDB]

Not me but still pretty cool!



Me:

Nice PR...have her work on that back rounding though before she snaps some **** up. Also going to say this as respectfully as possible... you have a very attractive fiance, broseph.

If i lower the weight im lifting, if its not as hard as it is now will i still gain muscle on a bulk?? I dont want to be bulking and not lifting heavy...if i work on my form with less weight than now,will i still gain muscle if i lift light??

AlsO when im squating i somtimes have to push my back backward to stand up is that normal??
Thanks

Well you will not have a choice really as that hips caving you describe indecates that your hips are not strong enough to actually squat the weight you are using and you will basically have to use a smaller and smaller range of motion to add weight. Also is your depth good as they, I have to ask, given the problem with knees caving.

[waqas11]

Well you will not have a choice really as that hips caving you describe indecates that your hips are not strong enough to actually squat the weight you are using and you will basically have to use a smaller and smaller range of motion to add weight. Also is your depth good as they, I have to ask, given the problem with knees caving.

I think my depth is quite good..


squat


This is my latest PR

[JasonDB]

I think my depth is quite good..


squat


This is my latest PR

Depth is good your form itself isn't that bad... but your setup is loose and you have some muscle imbalances and flexibility issues. Slight quad dominance issue (thus killing your heel drive out of the hole), hips are a little weak, hamstrings are a little weak (and tight). You need to work on stretching hamstrings daily, you need to do some hip strengthening work, do hamstring strengthening work and get tighter before you start your first rep.

[waqas11]

Depth is good your form itself isn't that bad... but your setup is loose and you have some muscle imbalances and flexibility issues. Slight quad dominance issue (thus killing your heel drive out of the hole), hips are a little weak, hamstrings are a little weak (and tight). You need to work on stretching hamstrings daily, you need to do some hip strengthening work, do hamstring strengthening work and get tighter before you start your first rep.

Thanks a lot i will 100% strech daily i really need to work on flexibility. Hip strenghtning work & hamstring strenghtning is that just streching them before lifting??

Appreciate the help.

[JasonDB]

Thanks a lot i will 100% strech daily i really need to work on flexibility. Hip strenghtning work & hamstring strenghtning is that just streching them before lifting??

Appreciate the help.

Start doing hip mobility squats at home and/or aductor work at the gym (if they have the machines... if not low cable with your foot looped in one of those handles people use for cable flyes)... good mornings, glute ham raises, RDL's and/or 45 degree weighted hyperextensions(in that order of priority and usefulness... I just do good mornings presently for hamstring accessory work).

[waqas11]

Start doing hip mobility squats at home and/or aductor work at the gym (if they have the machines... if not low cable with your foot looped in one of those handles people use for cable flyes)... good mornings, glute ham raises, RDL's and/or 45 degree weighted hyperextensions(in that order of priority and usefulness... I just do good mornings presently for hamstring accessory work).

Thanks appreciate the help! Iv googled everything you said and recieved my answers. I will work on them and record new vids in the future. Will rep on recharge.

Shall i continue with my bulk on eat at maintanince and work on form??

[JasonDB]

Thanks appreciate the help! Iv googled everything you said and recieved my answers. I will work on them and record new vids in the future. Will rep on recharge.

Shall i continue with my bulk on eat at maintanince and work on form??

Keep bulking and work on strength, and your assistance work. You will have it down quickly if you work on it.

[spicyprice]

I upped weight by 5lbs and went for 5x5 and was working on not pausing at the bottom and keeping my chest up and rising with my hips and not lagging. This was the only one I video'd and I felt like this was the WORST of the 5 sets (was 4/5.) The last rep I hesitated and paid for it on the depth and the ascent.

[Andrew_S]

I think you're being too critical. Depth was buried on the last rep...give it a pause in the hole. Way past parallel.

[spicyprice]

I think you're being too critical. Depth was buried on the last rep...give it a pause in the hole. Way past parallel.

Do they still look like uncontrolled descent?


BTW, slow and paused goblet squat kicked my arse! Turns out how I have to hold the weight for longer which made them pretty rough, LOL. Felt it in quads though! Will keep those for sure. Thanks!

[Lvisaa2]

PR @ 555, but didn't tape it, because honestly I expected to be able to hit more. Here is a fail at 565 - issue is lockout. I think my upper body may be rising a touch faster than my legs which leads to literally hitting a wall. Thoughts? Accessory workout for my particular area of failing?

Also, think I did too much on my lead up. 405x5, 455x4, 495x2, 535x1, 555x1, 565x0x2. I plan to hit this again probably in the next week, where I will adjust my lead in. Thinking 405x3, 495x2, 565. I don't need much warm-up.



BTW, in the process of rotating it, but youtube is taking forever. Should be good in a few minutes. Now it is straight on youtube, but not on here. I figure this will update eventually

[Andrew_S]

Do they still look like uncontrolled descent?
BTW, slow and paused goblet squat kicked my arse! Turns out how I have to hold the weight for longer which made them pretty rough, LOL. Felt it in quads though! Will keep those for sure. Thanks!

As long as your legs/glutes are tight (so it's not just a drop) I don't see the point of slowing the eccentric down when squatting high bar, close stance (? hard to tell), and using the stretch reflex like an olympic squat. I can't remember where I saw it now, but the idea in this case was that you are actively pulling your hips down...so there is constant muscle tension. Knees tracking correctly? No pain? All my opinions, don't steal my house key or something, Jason.

I was trying to think of easier ways to hold a DB with goblets that would take the wrists out of it, but it would still be awkward. Like holding it in the crooks of your arms like a zercher squat, one overlapping the other...but you women and your boobs. If you have access to bands, you could stand in the band, then put it around the back of your neck, adding some resistance while letting you use a lighter DB. I know it works, but a mini won't cut it, need something more stout!

[PBateman2]

PR @ 555, but didn't tape it, because honestly I expected to be able to hit more. Here is a fail at 565 - issue is lockout. I think my upper body may be rising a touch faster than my legs which leads to literally hitting a wall. Thoughts? Accessory workout for my particular area of failing?

Also, think I did too much on my lead up. 405x5, 455x4, 495x2, 535x1, 555x1, 565x0x2. I plan to hit this again probably in the next week, where I will adjust my lead in. Thinking 405x3, 495x2, 565. I don't need much warm-up.



BTW, in the process of rotating it, but youtube is taking forever. Should be good in a few minutes.

Strong is strong. Good shyt! Good attempt.

Yeah..cut your sets in half leading up to 565 and you will nail it easily.

T shirt lookin SICK

Keep it up, Lee.

[Andrew_S]

PR @ 555, but didn't tape it, because honestly I expected to be able to hit more. Here is a fail at 565 - issue is lockout. I think my upper body may be rising a touch faster than my legs which leads to literally hitting a wall. Thoughts? Accessory workout for my particular area of failing?

Also, think I did too much on my lead up. 405x5, 455x4, 495x2, 535x1, 555x1, 565x0x2. I plan to hit this again probably in the next week, where I will adjust my lead in. Thinking 405x3, 495x2, 565. I don't need much warm-up.



BTW, in the process of rotating it, but youtube is taking forever. Should be good in a few minutes.

Damn, you don't fuk around when you start the lift. I bet too much warmup (555 to 565)...off the floor should be the hardest with a sumo or hybrid stance. Easier at lockout. Accessory work would be RDL/Dimel deads, rack pulls (eh), or deads off blocks, but I bet you nail it next time.