Clean - Squat - Deadlift - Form HELP! (Mini Reps)

[Sl300]

Hey guys

I recorded my last two sets of clean, squat, and deadlift. Be brutally honest, help me out!

Clean
165 1x5
195 1x3


Squat - Sorry for the bad camera angle on the first set
295 1x5
345 1x3


Deadlift
315 1x5
365 1x5

[DanielBeauchamp]

looks all right. Maybe need a little more stability on Squats; be tighter.

Deadlifts look good to me, though.

[Torrtrefireto]

Squats are high... also it looks like you are on the toes

[Donkeyno9]

Squats are high... also it looks like you are on the toes

Yupperz. On the first set you can see your knees moved back and then way forward as you transferred the weight to your toes. The heavier set looked a little better but still not good. On the deadlifts it's obvious you were trying not to round your lower back and that is very important. You rounded your middle back. Not terribly dangerous but many lifters find rounding the upper back to be optimum pulling position. I wouldn't sweat your deadlift too much but you need to get your knee travel under control while squatting. Try transferring all that weight to your heels.

Edit- that last set of deads was too heavy. Lower back rounded and 20 second breaks between reps.

[bigboybigtits]

yes to much weight in deads good 30+ seconds bewteen reps

[Sl300]

recapping:
shift weight back during the squat, knees are going to far forward
deload weight off the deadlift


repped you guys

[muertesoulfly]

The clean hasn't enough speed.. You don't explode. Think of jumping in the air. You should reed the stuff of coach Christian Thibaudeau about the clean (black book of training secrets).

While doing the clean you shouldn't try to make speed from beginning. The part the speed develops is from where the bar is at knee height. Jump into the air as if u're going to catch something. Explode true your jump and pull, not just by your pull as you are doing now.

Staring with power cleans from hang might help you with your form.

[muertesoulfly]

After seeing your squat video I think you need more flexibility. Check the rounding in your lower back when you're near the ground with your butt.

[olyw8lifter]

Well, I'll just comment on the "clean" which were actually power cleans, NOT cleans (cleans are received in the full front squat position!). Looks good, but get your weight back onto your heels coming off the floor. Also, pop your hips harder, you are not moving quick enough and this will limit the weight you can lift.

[scott_donald]

Well, I'll just comment on the "clean" which were actually power cleans, NOT cleans (cleans are received in the full front squat position!). Looks good, but get your weight back onto your heels coming off the floor. Also, pop your hips harder, you are not moving quick enough and this will limit the weight you can lift.

agree with this the bar does get slightly away from you also keeping it closer is far more efficient...

[IcedEarth111]

you start your clean with the same setup as your deadlift and that isn't good

your shoulders should be infront of the bar and your hips should be higher

[Marc27Default]

The clean hasn't enough speed.. You don't explode. Think of jumping in the air. You should reed the stuff of coach Christian Thibaudeau about the clean (black book of training secrets).

While doing the clean you shouldn't try to make speed from beginning. The part the speed develops is from where the bar is at knee height. Jump into the air as if u're going to catch something. Explode true your jump and pull, not just by your pull as you are doing now.

Staring with power cleans from hang might help you with your form.

Wrong wrong wrong wrong wrong wrong. Especially that bit about starting power cleans from the hang. Do this and you run the risk of learning ugly "football" hang cleans. Better to learn the full motion from the start.

"Jump into the air as if u're going to catch something." ?!?!?!?!?!
This is a very poor way to describe the motion of a clean. You do not jump into the air, and you are catching a heavy moving barbell on your shoulders, not simply "something".

[Marc27Default]

I though the cleans looked alright. Many of the noob mistakes are not present. Arms remain straight during the main phases of the pull, you rack the bar pretty quickly, and you start the lift with an arched back and maintain that throughout the pull. You also aren't donkey kicking your feet into the air. Your heels leave the floor but your toes maintain most of their contact. Don't listen to people that tell you to literally jump into the air. The lift is more of a hard extension, you also need to be thinking about the reversal of direction to catch the bar. The faster you can go from pull to squat under, the better.

You do look a little unstable and catch the bar on your toes a few times, the pull does look a little slow and un-explosive. I would guess lots of practice and some deep front squats would fix those issues.

[fakhter]

Reps for whoever created those plates. Wish my gym had those

[Sl300]

After seeing your squat video I think you need more flexibility. Check the rounding in your lower back when you're near the ground with your butt.

I see it too, any stretch in particular? I think it might be caused by me leaning too forward

agree with this the bar does get slightly away from you also keeping it closer is far more efficient...

noted

you start your clean with the same setup as your deadlift and that isn't good

your shoulders should be infront of the bar and your hips should be higher

Like this?

Don't listen to people that tell you to literally jump into the air. The lift is more of a hard extension, you also need to be thinking about the reversal of direction to catch the bar. The faster you can go from pull to squat under, the better.

You do look a little unstable and catch the bar on your toes a few times, the pull does look a little slow and un-explosive. I would guess lots of practice and some deep front squats would fix those issues.

Will try to explode and land more into my heels for stability

Reps for whoever created those plates. Wish my gym had those

yep i love them, but they are in KG's which suck.


I repped everyone who I could, will finish the rest on recharge



recapping:
Clean
- faster explosion past the knees
- after the catch, remember to keep weight on my heels
- shoulders over the bar in the starting position?

Squat
- shift weight back during the squat, knees are going to far forward
- flexibility on the bottom

Deadlift
- deload weight off the deadlift
- shoulders over the bar in the starting position?


repped you guys, get the rest of you on recharge

[jesse3267]

on deadlift you dip down to where your legs are almost parallel with the floor. you should start with your hips higher

[dakensta]

Cleans looked nice to me.
Not lovely, but nice.

[IcedEarth111]

Like this?

yes