Squat/deadlift form check (vids included)

**olympic** · 10-02-2006, 02:32 AM

G'day all,

Please review my form with squats- I only went to parallel because thats all thats required in a meet.

http://www.youtube.com/watch?v=3Bx_6BTo5hw

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

http://www.youtube.com/watch?v=vk5GbEnPaz4

http://www.youtube.com/watch?v=VYGxLC0J5kQ

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

And here are the deadlifts- only went light because I'd maxed out on squats.

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

Let me know if any of the links don't work.

**TKD** · 10-02-2006, 05:01 AM

Awesome squats mate!!

Shame about the 160KG!!

Excellent DL form. I like the total deload and stand up between reps, I used to do them like that and will do again!!

Good stuff!!

**RipStone** · 10-02-2006, 05:05 AM

Your form is spot on. Nice work. BTW, you are going well below parallel in those squats.

**MattyG** · 10-02-2006, 06:26 AM

yeah, well below parallel for sure - nice work.

It looks to me that when you come up from the bottom of your squat you are leading withthe hips a little too much, causing your torso to lurch forward, which I'd imagine is straining the lower back.

Try to focus on keeping your weight on your heels as you push out of the bottom IMO.

Deads look perfect IMO.

**Dominik** · 10-02-2006, 06:50 AM

Originally Posted by olympic

G'day all,

Please review my form with squats- I only went to parallel because thats all thats required in a meet.

Olympic, deadlift form was spot on. Nice work. Regarding the squats, form was pretty good although like someone else said try to lead with the upper back as you come up rather than the hips, keeping your chest up. As Tate explains it, really drive your upper back into the bar and finally push those hips through. It's something I always keep in mind anyway.

One thing I'm curious about though, how come you face away from the supports and walk out in reverse? Backing into them to unrack the bar only makes the process so much harder and to me it seems dangerous with heavy weight because you can't see what you're doing. I'd be facing the other way.

**BBing_Addict** · 10-02-2006, 06:53 AM

Originally Posted by _Dominik_

Olympic, deadlift form was spot on. Nice work. Regarding the squats, form was pretty good although like someone else said try to lead with the upper back as you come up rather than the hips, keeping your chest up. As Tate explains it, really drive your upper back into the bar and finally push those hips through. It's something I always keep in mind anyway.

One thing I'm curious about though, how come you face away from the supports and walk out in reverse? Backing into them to unrack the bar only makes the process so much harder and to me it seems dangerous with heavy weight because you can't see what you're doing. I'd be facing the other way.

im pretty sure he does it becuase of the mirror, he is trying not to use it as it is not there when in a meet.

**Dominik** · 10-02-2006, 06:56 AM

Originally Posted by BBing_Addict

im pretty sure he does it becuase of the mirror, he is trying not to use it as it is not there when in a meet.

I can understand wanting to get accustomed to not squatting in front of a mirror, but it still seems a lot more dangerous fumbling around back there trying to unrack the bar. Not the way I'd want to be doing them.

**BBing_Addict** · 10-02-2006, 07:00 AM

Originally Posted by _Dominik_

I can understand wanting to get accustomed to not squatting in front of a mirror, but it still seems a lot more dangerous fumbling around back there trying to unrack the bar. Not the way I'd want to be doing them.

yea true. it seems that the supports in that rack can also be placed on the other side, which would avoid walking back to re-rack the bar and still not facing the mirror.

**Dominik** · 10-02-2006, 07:15 AM

Originally Posted by BBing_Addict

yea true. it seems that the supports in that rack can also be placed on the other side, which would avoid walking back to re-rack the bar and still not facing the mirror.

Exactly. That's why I was confused why he chose to do them that way.

**olympic** · 10-02-2006, 02:15 PM

Thanks for all the comments guys- I'll definately try pushing with my upper back when in the hole from now on.

Dominik- yeah its so I can get used to not having a mirror. I tried putting the stoppers on the other side of the rack, but the holes are too big and they go all over the place. Unfortunately I don't have much choice doing it like this- its either do it without the mirror, with a little bit of danger, or with the mirror, and personally I would prefer without the mirror.

**Couldbebigga** · 10-02-2006, 03:22 PM

Awesome stuff Olympic! Like everyone else said, great form. It's good to see Ballarat represented so well

**Gaffigan** · 10-02-2006, 03:41 PM

All of your lifts looked really good, and that is some pretty good weight that you were lifting, too. The only thing that caught my eye was how you would Deadlift for a repetition, set the bar down, and then Deadlift for another repetition?!? If that is a style of lifting that you do to increase power or something, that is fine, but if you were doing a set, I would do it like a regular set (do not set the bar down between repetitions) and keep the weight moving. Also, your grip will be tighter and stronger on the bar because you will have time to really get a good squeeze on the bar, rather than just quickly grabbing the bar between repetitions and going from there. It is just some food for thought to think about . . .

**gy1** · 10-02-2006, 05:33 PM

Bravissimo! Good form on both. The only thing that made me laugh was gripping the deadlift bar without looking at it.

LOL, kinda funny.

**John Prophet** · 10-02-2006, 06:00 PM

looks good....maybe some tiny points

as already stated, push with the upperbody into the bar as well as pushing with the hips/legs etc......the way you are doing it now makes it slightly into a "2 step" process coming up.....the hips come up, head stays down for a sec....which puts the bar a little forward....then you have to sort of do a good morning action to get the bar back where it goes.....if you check your bar path on the upstroke you see it isnt quite a straight line

also, on some of the squats...like the failed 160...it looks to me like you are spending too much time in the hole.....you need to just hit your depth and then explode back up....its called "reversal strength".....really use that stretch reflex to help power you out of the hole......

at times I have done the same thing, when going really deep I tended to sit in the hole for too long trying to ease down that extra millimeter or something....thats a recipe for a stuck squat a foot out of the hole

instead keep everything tight and reverse it really quickly and fire up hard

---

are you feeling tension in your hips?.....maybe not since you appear to be goign narrow stanced etc....but try to feel tension in your hips on the way down so you can use them also to fire back up.....sometimes pushing outward with the knees will help.....push the knees outward going down to spread the load out to the hips

JP

**Dominik** · 10-02-2006, 06:01 PM

Originally Posted by Gaffigan

All of your lifts looked really good, and that is some pretty good weight that you were lifting, too. The only thing that caught my eye was how you would Deadlift for a repetition, set the bar down, and then Deadlift for another repetition?!? If that is a style of lifting that you do to increase power or something, that is fine, but if you were doing a set, I would do it like a regular set (do not set the bar down between repetitions) and keep the weight moving.

Since his main goal is to compete in PL, doing his rep work as a sequence of singles will have greater carryover to what he needs to do on a stage which is lift a 1RM.

Personally I like, and use, both approaches. I like staying down for rep work because it's harder generating all that force without taking advantage of the stretch reflex when you stand up again. That's where I want to make myself work as hard as possible.

**olympic** · 10-02-2006, 06:09 PM

Originally Posted by Couldbebigga

Awesome stuff Olympic! Like everyone else said, great form. It's good to see Ballarat represented so well

Thanks mate.. you from Australia/Ballarat yourself?

Originally Posted by gy1

Bravissimo! Good form on both. The only thing that made me laugh was gripping the deadlift bar without looking at it.

LOL, kinda funny.

Thanks mate.. I'm not sure why thats funny though, maybe the joke has gone over my head?

Originally Posted by John Prophet

looks good....maybe some tiny points

as already stated, push with the upperbody into the bar as well as pushing with the hips/legs etc......the way you are doing it now makes it slightly into a "2 step" process coming up.....the hips come up, head stays down for a sec....which puts the bar a little forward....then you have to sort of do a good morning action to get the bar back where it goes.....if you check your bar path on the upstroke you see it isnt quite a straight line

also, on some of the squats...like the failed 160...it looks to me like you are spending too much time in the hole.....you need to just hit your depth and then explode back up....its called "reversal strength".....really use that stretch reflex to help power you out of the hole......

at times I have done the same thing, when going really deep I tended to sit in the hole for too long trying to ease down that extra millimeter or something....thats a recipe for a stuck squat a foot out of the hole

instead keep everything tight and reverse it really quickly and fire up hard

---

are you feeling tension in your hips?.....maybe not since you appear to be goign narrow stanced etc....but try to feel tension in your hips on the way down so you can use them also to fire back up.....sometimes pushing outward with the knees will help.....push the knees outward going down to spread the load out to the hips

JP

Thanks for the tips. I'll try to remember to fire out of the hole a lot more quickly. In regards to the hip question- you can't tell from the vid, but I'm actually using quite a wide stance- between sumo and shoulder width. So my hips do get hit pretty hard, and yes I do push my knees out, although you cant tell from the vid either. Next time I take a vid of squats I'll do it from a 45* angle so this is more clear. And yes.. I just watched the vid again and the bar isn't going in a straight line. I'll work on this too

Originally Posted by _Dominik_

Since his main goal is to compete in PL, doing his rep work as a sequence of singles will have greater carryover to what he needs to do on a stage which is lift a 1RM.

Personally I like, and use, both approaches. I like staying down for rep work because it's harder generating all that force without taking advantage of the stretch reflex when you stand up again. That's where I want to make myself work as hard as possible.

Thanks for clearing that up for the guy above lol. I pretty much do what everyone else does- rep work for my warmups, with a pronated grip and then when I'm doing my working sets revert back to resetting after each deweight.

**John Prophet** · 10-02-2006, 07:29 PM

Originally Posted by olympic

And yes.. I just watched the vid again and the bar isn't going in a straight line. I'll work on this too

well, just push back with the upperbody against the bar as you come out of the hole etc.....that should fix the bar path issue

**KopyKat** · 10-02-2006, 09:13 PM

Great vids overall id say, you deadlift with the same form i do.

**Couldbebigga** · 10-04-2006, 03:46 PM

Originally Posted by olympic

Thanks mate.. you from Australia/Ballarat yourself?

Thanks mate.. I'm not sure why thats funny though, maybe the joke has gone over my head?

Thanks for the tips. I'll try to remember to fire out of the hole a lot more quickly. In regards to the hip question- you can't tell from the vid, but I'm actually using quite a wide stance- between sumo and shoulder width. So my hips do get hit pretty hard, and yes I do push my knees out, although you cant tell from the vid either. Next time I take a vid of squats I'll do it from a 45* angle so this is more clear. And yes.. I just watched the vid again and the bar isn't going in a straight line. I'll work on this too

Thanks for clearing that up for the guy above lol. I pretty much do what everyone else does- rep work for my warmups, with a pronated grip and then when I'm doing my working sets revert back to resetting after each deweight.

Yeah, from Sydney. I worked at *** for a while and a few of the guys there had worked in the manufacturing plant in Ballarat and loved the place.

**matl33** · 01-19-2011, 01:58 PM

Nice form man

**ellsbebc** · 01-19-2011, 03:22 PM

Originally Posted by matl33

Nice form man

Strong bump is strong. Almost 4 years

**jam88** · 01-19-2011, 03:26 PM

Originally Posted by matl33

Nice form man

idiot

Thread: Squat/deadlift form check (vids included)

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