Can you guise please critique my form from above?
http://forum.bodybuilding.com/showth...#post755994103
Muchas gracias.
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09-25-2011, 09:06 AM #151
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09-25-2011, 09:08 AM #152
- Join Date: Aug 2010
- Location: Washington, United States
- Age: 42
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Question from a relative DL newb:
Is the negative portion of a DL worth thinking about? I dont do much weight (read: not strong enough) but I do have a pretty slow negative. Seems like everyone else is just getting the bar back to the floor and resetting. am I doing it wrong? Is that too much tension on your back?1/6/10: 320 lbs
5/1/11: 229 lbs
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09-25-2011, 09:30 AM #153
- Join Date: Jun 2010
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They look good from what I can see! On the last few reps of 165x6 your back was rounding, so just watch out for that. Maybe try DLing in 3s or 5s to avoid that fatiquing moment.
Otherwise I think you can lower the bar faster.
You want to ensure that you're not rounding your back carelessly on the way down. But I figure if you can lower the bar at a nice and leisurely pace it's time to up the weight!
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09-25-2011, 01:06 PM #154
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09-25-2011, 02:33 PM #155
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10-01-2011, 07:35 PM #156
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10-01-2011, 08:30 PM #157
- Join Date: Nov 2007
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I think Jim Wendler has perfect DL form, so here's his video:
Three things he does differently than you (minus what illini mentioned):
(1) Neck position - Look at how at the bottom he's looking down diagonally instead of straight forward. If you do it like him then you'll more than likely keep that lower back neutral.
(2) Knee Break on Descent - You break at the knees too early when you're lowering the bar. This is something I actually picked up from Eric Cressey and I started noticing a lot of folks DL this way. This is so you don't have to put the bar around your knees on the descent.
(3) Finish at the Top - Notice how he pulls his shoulders back and chest out? Also his finish is a more explosive, too, so it looks like he comes through his hips a lot more.
As a note, don't try and fix all this at once. Pick one thing, fix it until you have it down then move on to the next thing (a Dave Tate advice).
Ouch. Your girlfriend's legs aren't looking too hot there.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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10-02-2011, 04:40 AM #158
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10-04-2011, 12:22 PM #159
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10-04-2011, 12:27 PM #160
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10-04-2011, 12:47 PM #161
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10-05-2011, 03:41 AM #162
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10-05-2011, 03:50 AM #163
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I would get a larger arch (an arch in general) when you're benching since you seemed pretty flat (someone will more than likely note you're stopping before your chest - but some arching will remedy this).
Your descent on the DL seemed a little awkward and I personally wouldn't bend my elbows like that on every rep (at the bottom) and keep constant tension. (Sure, keep the bar close - but I wouldn't let hit my knees like that lol)Last edited by phal; 10-05-2011 at 03:55 AM.
Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
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10-05-2011, 03:55 AM #164
I'd echo this.
Give this a read; http://www.bodyrecomposition.com/tra...technique.html
Arching slightly, getting the scaps back and holding the shoulder girdle in that position will generally help with pec stimulation too.
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10-05-2011, 05:14 AM #165
These. And also tuck elbows more for your bench.
It seems like your lacking explosiveness. I would just do some lighter benching (50-65% 1RM) and really focus on the speed. It will also helps with motor units since you're changing your bench style."Whoa, peanut-butter does look a lot like Cum." - Alan Aragon
IIFYMM- If it fits Your Macros and Micros.
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10-05-2011, 05:37 AM #166
- Join Date: Nov 2007
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In my opinion, speed work is pretty pointless in newer lifters. It's one of the reasons I removed it myself. All lifts should be explosive but he has too much weight on the bar for him since he couldn't complete one good rep. Just my opinion, though.
On your DL, you're squatting it more than DLing it. You can tell this by your scaps not being infront of the bar and your elbows being slack.
You're also getting that scared cat look. Thoracic rounding isn't a big deal (a lot of pros do this) but you're also rounding at the lumbar. At that type of weight, you'll eventually hurt your back OR, if you're lucky, you might have a genetically sound lumbar and it can withstand a lot of punishment.
You also break at the knees too early at the top which causes you to put the bar around your knees. Wait until the bar is past your knees then break.
Originally Posted by phal“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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10-05-2011, 06:48 AM #167
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I disagree. While his form wasn't perfect it wasn't bad and with a few adjustments, I think it'd be pretty spot on.
From what I see, I'd possibly play with hand positioning. While this is going to be personal preference, yours looks a little wider then what I've found to be comfortable. This will also help with elbow positioning and take some strain off the shoulders.
As other have said, you should pop your chest out like your 'getting big' on somebody. If you do this and pin back your shoulder blades some then you will probably find some more explosiveness, especially at the bottom of your movement.
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10-05-2011, 07:17 AM #168
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10-05-2011, 07:40 AM #169
Echoing what others have said about the DL. You are basically doing a squat motion on the way down. Do the first part of the decent like a stiiff legged dead and once its past the knees start flexing your kneejoint. The weight also looks a bit heavy for you, which I think its part of the reason you are getting a rounded back. Do you do any assistence work for deads?
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10-05-2011, 08:22 AM #170
- Join Date: Nov 2007
- Location: London, Ontario, Canada
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- Posts: 6,868
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The hardest portion for most people on the bench is the bottom half of it, especially when you get close to touching the chest. Trouble at the bottom is consistent with weakness in the chest, lats, and/or back. By stopping short you avoid the weakness present. That's why people can bench more in the floor press or with shorter range of motion. If he were to tuck his elbows in then the bar path distance would increase but of course this is remedied by using more arch. The point is that he didn't do one full rep with the weight he did. It's very easy to do more weight when you stop even two or three inches from the chest. By decreasing the weight he will be able to use full ROM which is far more important than pushing a lot of weight with incomplete ROM. To me, he didn't complete one good rep because there wasn't full ROM on any of them.
“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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10-05-2011, 09:47 AM #171
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10-05-2011, 11:32 AM #172
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10-05-2011, 05:00 PM #173
bloody awesome advice, thanks everybody
to reiterate on bench; was not aware that hitting the chest was essential on bench, I'd heard different things but I suppose I had been falsely assuming it was more a preferential thing, good thing I got vids up
to reiterate on DL's; I always assumed that dropping it without bending the knees would be potentially dangerous on the lower back, I guess why I'd been doing the 'squat' thing on the way down, again good I got vids up.
so basically on DL's -
break the knees after bar is past them going down
less rounding of lumbar
scaps infront of bar
bench -
bigger arch
hit chest
potentially lower weight
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10-05-2011, 06:13 PM #174
How did you get your GF to do proper lifts? Srs, pls tell. I'm so ****ing sick of women saying "if I lift hard I'll get so muscular, I just want to tone up", then proceeds to do the most brotastic routine with 15lb dumbells for everything. I've got my wife working on squats now at least but she doesn't want to bench, press, row or DL for the same reasons.
PS I hate you [275 squat at 230 ]
thanks very much dude.
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10-05-2011, 06:30 PM #175
Not a 'big arch' per se....but a slight one will help.
Add holding scaps back keeping them back/strengthening scaps. Add some facepulls to off days or scap pushups+band pull aparts. Scapula strength is great for posture and bench and form.
This one is amazing to re-iterate actually stimulating the pecs during benching; http://www.bodyrecomposition.com/tra...-the-pecs.html
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10-05-2011, 06:34 PM #176
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10-05-2011, 06:38 PM #177
Pretty sure elbow placement at the bottom of the lift has more to do with this than anything else. If you keep your elbows too far out (crucifix style) it puts more stress on your chest and rotator cuffs. Having your elbows closer to your body shouldn't result in rotator cuff issues. Would also ensure your tri's get hit pretty hard.
IIFYM - not even once.
www.AlanAragon.com
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10-05-2011, 06:42 PM #178
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10-05-2011, 09:13 PM #179
gave those lyle articles a read over, great stuff! Keen on putting all this advice into action, I'll be benching again in a couple days and will get some more vids up to see how my arch looks.
The different opinions on whether or not touching the chest is essential is I suppose why I'd been a bit confused on the issue, but I will say that I certainly do not feel as though I have any trouble stimulating the pecs during bench as it's always sore as fukk during/afterward, in fact if anything I feel I have trouble stimulating tri's considering my 'wide as hell' grip
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10-06-2011, 11:45 AM #180
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