Squat, Deadlift, Row and OHP form check

[Mak1n]

http://www.youtube.com/watch?v=yfzidOLFlB8
SQUAT

http://www.youtube.com/watch?v=3DXk58Esv_k
OHP

http://www.youtube.com/watch?v=goUez76L2Fc
deadlift

http://www.youtube.com/watch?v=iNXn0O8_YEI
ROW (no idea which should I do) from the floor or not

Need your comments gurus.

[Joe2DovesGiotto]

Embedded. (OP: use the Form Check sticky at the top of the forum)

[Joe2DovesGiotto]

Squat: Can't view depth because the camera angle is too high. Deadlift: keep the bar in contact w/ your legs. OHP and Row look okay. The weights overall looked a bit light for a form check -- it's difficult to see any errors if you're not struggling a bit.

ROW (no idea which should I do) from the floor or not

Looked like there was a rack in front of you, you don't have to deadlift it from the floor. Can just use the rack and walk out if you wish.

[titomuheedo]

Squats: Great depth, great form. Don't wait so long after breaking at the hips to squat. You look like your getting ready to do a good morning.

Ohp: After you pass the head dive under the bar. Get it BACK. Not just up and down.

Deadlifts: Keep it close to your body throughout. After you pass the knee you let it drift out, you need to consciously keep it pulled against you thoughout, even through the negative.

Rows: If you're going to bend over that much do them from the floor. If not keep your body more like diagonal and drag it along you thighs in a deadlift fashion. Pulling back and diagonally as well.

I've made some videos on these lifts, check out my channel- http://www.youtube.com/channel/UCoaw.../videos?view=0

Rows are done in the deadlift video.

[MichaelCJ]

Yeah, everything is way too light for form checking.

Squats look akward, but otherwise not terrible. OHP is fine. Deadlifts have hips going up first, which is a very common thing indeed - I suspect this would be exaggerated with more weight. Rows, you're using "body english" with such light weight, which indicates you're not at all comfortable with this lift. As noted above - try doing either strict Pendlay Rows (from a dead stop on the floor every rep), or more classic BB style rows (back diagonal; constant tension).

Overall, not the worst ever, but add some more weight, if you want a more useful critique.

[Mak1n]

Thanks guys!
I think I'll stick with BB rows not with Pendlay because after squat and deadlift lower back is too sore for pendlay :/

[SDFlip]

everyone saying his squat looked fine needs a form check of their own. he needs to quit that good morning sh*t he does at the start of every rep

OHP was ok. clench your glutes and contract your abs (tight core) so you don't lean back so far

get the bar closer to the body on the descent of your deadlift

bent over row was fine

[Mak1n]

Whole my life I didnt know hot to squat properly with kneed dont going over the toes. So now I concentrate on proper form so my knees dont go over toes that's why it look like good morning. How can i Fix that?

[Jasonk282]

Stop that good morning chit with your squats, no need to do that to your back. can't judge depth because of camera angle. If you are doing low bar squats just sit down like you would in a chair...unless that IS how you sit down in a chair.

OHP looked light and easy, so add more weight next time so we can see weak points and give you more pointers...at this weight your form is good.

Deadlift...hips moving first, this would be a lot worse if you were not using light weight. and don;t let the bar drift out on the negative. hingle at the waist and let gravity do the rest.

BOR...to much body english. also at that angle why not just do pendlays? Also not sure what program you are running BUT SS/SL have rows on bench day, not deadlift day.

[SDFlip]

Whole my life I didnt know hot to squat properly with kneed dont going over the toes. So now I concentrate on proper form so my knees dont go over toes that's why it look like good morning. How can i Fix that?

your knees can go over your toes. stop doing that good morning sh*t.

fix it and post another video.

[Jasonk282]

Whole my life I didnt know hot to squat properly with kneed dont going over the toes. So now I concentrate on proper form so my knees dont go over toes that's why it look like good morning. How can i Fix that?

Well stop doing it will fix it.

knees can track over toes, how do you walk up a flight of stairs without your knees going over your toes?

It is a myth.

[Mak1n]

Hey guys!
Another Rows video, so I decided not doing pendlays and stay with BOR. Btw is BOR same as Yates rows?
What do you think.

[TBU720]

Stop making that ridiculous grimace on your face when you lift weights. You look like someone is slowly cutting into your ballsack with a pair of dull scissors. When you make a face like that, you send a signal to your body that you are just experiencing a temporary stress that it doesn't need to adapt to. Make a normal face and tell your body that it needs to become comfortable pulling all that weight. Tightening some facial muscles, clenching your jaw, etc, is okay. But you are straight up making one of the most pained expressions I've ever seen...and you aren't even moving that much weight.

When you do a BOR you need to focus on moving your scapulae (shoulder blades). When the barbell is hanging, you need to let your scapulae fully move forward too. Then when you pull up the barbell, you retract your scapulae together.

You also need to increase the tempo on most of your lifts. Your squat is a little slow coming down, a little slow going up. Your deadlift is okay going up but very slow coming down. Your OHP is okay going up, but too slow coming down. And your BOR is waaaaayyy too slow going down, pretty okay going up.

You also need to tighten your abs on all your lifts. You are hyperextending your back, except for in the deadlift. Deadlift back looks good but your hips are starting too low:


Take a close look at the picture above. Make sure the bar is in the center of your foot. From there, draw a vertical line upward and make sure your scapulae are above the bar. Right now you are starting with your scapulae behind the bar because your hips are too low. Think of your arms like long hooks and just let the bar dangle from them

The bar is also too far forward. You need to bring it back a couple inches so it is directly over your arch.

[Fbomb1990]

to me your squat looked a little funny man. Your feet need to be straight and it seems like your back starts to round and slump over. take those 25's off and just do 135.

[Jasonk282]

Hey guys!
Another Rows video, so I decided not doing pendlays and stay with BOR. Btw is BOR same as Yates rows?
What do you think.

Da fuq was that?

do it like this....

http://www.bodybuilding.com/exercise...er-barbell-row

[Mak1n]

Hey guys, can you please check out again my Squat and Deadlift. I was working on not doing that Good Morning movement at the beginning of the Squat, also I did it with 70kg bar which is pretty heavy for me.



Also please check my a bit heavier deadlifts.


And one more PLEASE PLEASE PLEASE recommend me good explanation videos or posts on Bent Over Row to work my back (not pendlay rows pls)
I just watched my video from 1st post and ROWS was so freaking awkward and also too heavy I guess.

[kingofturtles]

You barbell still isnt int the centre of your foot for the lift. Its in the centre of the park you can SEE, however; your heel is also part of your foot. Take the whole foot into account, not just the front.

[SexyBack1]

Hey guys, can you please check out again my Squat and Deadlift. I was working on not doing that Good Morning movement at the beginning of the Squat, also I did it with 70kg bar which is pretty heavy for me.



Also please check my a bit heavier deadlifts.


And one more PLEASE PLEASE PLEASE recommend me good explanation videos or posts on Bent Over Row to work my back (not pendlay rows pls)
I just watched my video from 1st post and ROWS was so freaking awkward and also too heavy I guess.

Squat : Raise ur elbows up more to take pressure off wrists.
Deadlifts : Raise ur butt up more before u pull and keep the bar in-touch with ur body all way up and down.
bent over row : http://forum.bodybuilding.com/showth...1269483&page=1
and
http://www.youtube.com/watch?v=9efgcAjQe7E

[Mak1n]

keep the bar in-touch with ur body all way up and down.

What does it actually mean? Could you explain a bit more detailed?

[SexyBack1]

What does it actually mean? Could you explain a bit more detailed?

Bar start touching ur chins u drag it up in a straight line, it should never leave contact with ur body.

Your butt is way too dropped at starting stance if you slow motion watch from ur 2nd rep ur body is moving before the bar actually starts to move from the floor as a sign that you are at a bad position mechanically

try finding out which of the following you aren't doing right.

Bar on mid foot while you are standing ( mid of the whole foot )
Bend to grip the bar without bending ur knees or lowering ur hips ( rounded back )
Shove knees fwd so that ur shins touch the bar WITHOUT dropping your butt ( if u did bar will move fwd )
stretch butt up ( in case it dropped a bit ) then raise chest as much as possible ( WITHOUT dropping the butt )

You will end up looking like this
http://startingstrength.com/articles/arm_angle.png
Not this
http://www.allthingsgym.com/wp-conte...cles-Back1.jpg

Finally pull while keeping bar in touch with body

[titomuheedo]

Hey guys, can you please check out again my Squat and Deadlift. I was working on not doing that Good Morning movement at the beginning of the Squat, also I did it with 70kg bar which is pretty heavy for me.



Also please check my a bit heavier deadlifts.


And one more PLEASE PLEASE PLEASE recommend me good explanation videos or posts on Bent Over Row to work my back (not pendlay rows pls)
I just watched my video from 1st post and ROWS was so freaking awkward and also too heavy I guess.

Squats better than first video. First 2 reps or so you lead way to much with the ass, looked better as you got reps out. Try to keep everything as simultaneous as possible, meaning don't break at the ass then a second later start bending your knees. Everything works at once, together. Someone will find something to bitch about, but for now the only problem seems to be you're just not use to the new movement pattern. Keep hammering in that form and you'll be good.

Again, the negative portion of your deadlift you're letting the bar drift out. And you're also keeping your knees locked for most of the descent. Give me a few minutes and I'll post a vid of my deadlift session yesterday. I like to think I have good form :P

[tidnab]

For squats you make the common mistake of not doing anything to stabilize your trunk. Thus when you start to descend your back arches out (from not keeping your abs tight) and as you hit the bottom of your squat your back curves in and your hips tuck under (from not keeping your lower back tight.)

You need to keep the back straight and not allow it to bend either out or in during the squat. That means you should actively brace the abs -- make like someone is going to punch you in the stomach -- and at the same time try to keep the lower back arched. If you can keep both the abs and the lower back nice and tight throughout the squat, your trunk will stay stable and you will have a much better connection between your hips and the bar.

[Jasonk282]

Hey guys, can you please check out again my Squat and Deadlift. I was working on not doing that Good Morning movement at the beginning of the Squat, also I did it with 70kg bar which is pretty heavy for me.



Also please check my a bit heavier deadlifts.


And one more PLEASE PLEASE PLEASE recommend me good explanation videos or posts on Bent Over Row to work my back (not pendlay rows pls)
I just watched my video from 1st post and ROWS was so freaking awkward and also too heavy I guess.

On your squats you're not keeping your core tight, hence back rounding in both direction. Before you squat take a big gulp of air and brace your abs like you're going to get punched in the stomach...hold it throughout your squat rep...do that for each rep.

On deadlifts place the bar over mid foot, bent at the hips(like a SLDL) and grasp the bar...then bend at the knees till your shins touch the bar...chest up, bif deep breath and drive with your heels and pull BACK on the bar, this will keep the bar in constant contact with your body.

[F1eld]

Rows look epecially bad. Not sure if they are rows or something else.

OHP looks ok but it seems like there is a restriction somewhere keeping you from fully getting underneath the bar at the top.

You stick your butt out alot when you squat. Dont do that.

Think of a deadlift like you are using your glutes to make this shape (>) turn into this : (|)
You are using your hips to become straight and lock out the weight.

[Mak1n]

Guys another try on DL. What do you think?
90 kg weight

[Mak1n]

After doing that set of deaflift I was a bit lightheaded is it normal?

[Mak1n]

Bump of peace.

[Incrementalism]

This deadlift video is a lot better than the first.

For this video, the first rep didn't look that great to me, but the rest are good.

The most efficient way to do the deadlift is with a vertical bar path as close to the legs as possible. Because the knees are over the the bar in the starting position, they (and the shins) should be moved out of the way just enough for the bar to clear--hence the "scraping the shins" comments which you really should try to avoid as you don't want to start bleeding all over the gym... but I keep bandages in my gym bag just in case. For the first rep here, the bar looks to me like it moves outward right off the floor, like maybe you felt as if it were going to bump the knees. But the rest look good.

Once you go heavy, you will really notice when you accidentally move the bar outward off the floor. It will feel a lot heavier and you will feel yourself leaning forward too far.