Form check (Squat and DL)

[PuffinMyLye]

Ok so this was my 2nd day in the gym back after a long layoff (4 months) due to an ankle injury. I hopped back on Bill Starr's 5x5 on Monday and the second workout ("light squat day"). I dropped my 1rm's down for this program since I've haven't really been able to lift at all over the past few months. I'm using these numbers for the program right now.

Squat: 335
Bench: 235
Row: 220
Deads: 365
Incline: 200

The only thing I've been doing in my time off has been working on my mobility which is god awful (I have EXTREMELY tight hip flexors and tight hammies) which I'm pretty sure gives me the butt wink when I go much past parallel on my squats.

Anyway, here is a squat video and deadlift video (last set of each for the day). I'd appreciate any form critiques/suggestions you guys may have. Thanks guys.





I apologize for the poor camera angles this is really the first time I've ever filmed myself lifting and it's a work in progress. I was lucky I even got these angles.

[Partyrocking]

Welcome back to lifting.

Squat: Get more confidence in your stance, unrack the bar, plant your feet and squat. The shifting back and forth will be a problem when you're closer to your max. I'm still working on it myself, but my squats are always better when I commit to a stance and do it. You stick out your butt a lot at the beginning of your squat. You want to sit back as you squat, not pop out your butt and then try and descend. Again- it might be a confidence thing from not squatting for a while. You'll get it back- just keep practicing.

Deadlift: it looks like you throw your shoulders back in the lockout- so your hips are going too far forward. Try and have your shoulders over your feet.

I think some glute training might help with both lifts. I have found barbell hip thrusts to help with both my squat and my deadlift.

[PuffinMyLye]

Welcome back to lifting.

Squat: Get more confidence in your stance, unrack the bar, plant your feet and squat. The shifting back and forth will be a problem when you're closer to your max. I'm still working on it myself, but my squats are always better when I commit to a stance and do it. You stick out your butt a lot at the beginning of your squat. You want to sit back as you squat, not pop out your butt and then try and descend. Again- it might be a confidence thing from not squatting for a while. You'll get it back- just keep practicing.

Deadlift: it looks like you throw your shoulders back in the lockout- so your hips are going too far forward. Try and have your shoulders over your feet.

I think some glute training might help with both lifts. I have found barbell hip thrusts to help with both my squat and my deadlift.

Thanks partyrocking, I'll pay more attention to my hips on my squats and deads. With deads I always try to feel like I'm exploding into the bar with my hips which is what causes me to hyper-extend a bit I think. Will keep this in mind next session.

[Partyrocking]

Exploding is good, but if you hyper-extend, it's probably not good for your spine.