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  1. #1
    Registered User peterm28's Avatar
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    squat and deadlift form check (beginner)

    Could you check my Squat and Deadlift forms. You can find them in this GIF:

    https://imgur.com/a/52AVvry

    just a beginner.
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  2. #2
    Registered User Heisman2's Avatar
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    How do you feel about your heels coming way off the ground while you squat? How do you feel about your entire back rounding while you deadlift? Have you watched any beginner tutorials?
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    12 pack > 6 pack PurmaBulker1984's Avatar
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    Heels on the ground. Knees waaaaay too forward on squat. Widen your stance if you have to.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
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  4. #4
    Registered User peterm28's Avatar
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    peterm28 is offline
    Hi Heisman, thanks for your responses.

    Originally Posted by Heisman2 View Post
    How do you feel about your heels coming way off the ground while you squat? How do you feel about your entire back rounding while you deadlift? Have you watched any beginner tutorials?
    Yes I watched some tutorials, and read some. I didn't notice the importance of keeping the heel to the ground, my mistake, will pay more attention to that.

    As an interesting point, I just tried to figure out how I could have missed it. There's a wikihow page here: https://www.wikihow.com/Do-Squats-and-Lunges which as you say shows the importance of keeping bodyweight on the heel ("Your body weight should be concentrated on your heels rather than on your toes. This will allow you to squat deeper.") But the only picture of a barbell on that page shows someone using that as an alternative form: https://imgur.com/a/8gGK4Wd (with the text "you complete the entire exercise while balanced on your toes, with your heels lifted as high off the floor as possible.") I definitely didn't do it on purpose though, I wasn't trying to do an alternative form.

    - For the rounding of the back during deadlift, is it supposed to be perfectly straight even when I bend down? I just looked in the mirror and I can't bend down without arching my back. (Even without any weight). If I try I feel it in my calves.
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    Registered User Garage Rat's Avatar
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    Either put a board under your heels and or work on mobility/flexability with your ankles,hip flexors,hamstrings.
    Deadlift with a flat shoe or barefoot.
    Running shoes are not a good option,
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  6. #6
    Registered User peterm28's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    Heels on the ground. Knees waaaaay too forward on squat. Widen your stance if you have to.
    Thanks. seems I did it like this one https://imgur.com/a/8gGK4Wd (stupid wikihow alternative squat.) will try next time with the heel planted firmly.

    Do I have to keep my back straighter when I bend down for the deadlift? (I can't touch my toes for example, even if I arch my back - trying to bend down with my back straight isn't possible given my current amount of flexibility.)
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    Registered User hardyboysare's Avatar
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    Originally Posted by peterm28 View Post
    Thanks. seems I did it like this one https://imgur.com/a/8gGK4Wd (stupid wikihow alternative squat.) will try next time with the heel planted firmly.

    Do I have to keep my back straighter when I bend down for the deadlift? (I can't touch my toes for example, even if I arch my back - trying to bend down with my back straight isn't possible given my current amount of flexibility.)
    Watch these:-

    https://www.youtube.com/watch?v=bs_Ej32IYgo - For squat advice

    https://www.youtube.com/watch?v=wYREQkVtvEc - Deadlift advice

    It doesn't seem you have been follow reliable sources.
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  8. #8
    Registered User peterm28's Avatar
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    thanks, everyone.
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