so the forward lean in the squats is ok?

i was tryin to do the "dynamic effort" thing with deads, instead of doing sets of 3 reps i just did it all in one set

Squats look ok bubba...just keep that chest up and push with the heels. And yes, slow down the deads a bit. The form looks much better though.

squats look good.

yeah slow the deadlift down, make sure your pulling the weight dead off the floor before you explode, hence the name "deadlift"

Originally Posted by tnubs

ok guys... the video quality is terrible(sorry guys) but i did squats today. the first video is 275x5 and the second is 305x5... also worked on my deadlift form with a single set of 315x10. i think my back looks a lot better, i used the tips on that crossfit video which i think really helped figure out my stance with the bar in the middle of my foot, bend down grab the bar and pull it then move my knees until they touch the bar, then deadlift it. i tried 405... but it didnt wana move with that form ill try harder next time i actually do deads. and yes, my squats are almost like good mornings, i just noticed how bad they were. i have some balance issues with squats. when i go down with heavy weights i go way too far forward. i like to get a wide stance for stability and depth. any ideas how to correct the leaning forward? and also is there anywhere i can start a PL log on here?

http://www.youtube.com/watch?v=m_2DO...e=channel_page

http://www.youtube.com/watch?v=0glI3...e=channel_page

http://www.youtube.com/watch?v=rpE9J...e=channel_page

when you say leaning forward do u mean your weight transfers to your toes and your heels may come off the floor a little or do you mean your upper body ends up at an angle.

feet are completely firm when i squat. i have some slip on shoes that are pretty similar to converse(minus the laces) that i wear when i lift so i can really feel the floor and get good stability. i just mean i feel like the angle of my back gets pretty steep, like a partial good morning. like i can feel my back going at a steeper angle forward when i get down deep with heavy weight. i dont think ive ever even maxed out at squats, so i dont know how i would respond with heavier weight on my back.

thats how you want it to be for your hip drive, but anything more than a 45 degree angle is more of a good morning than a squat. Remember ass back and drive with your hips. act like your trying to lift the weight with your ass.

The new DL video looked better for the first couple reps, then things got a little sloppy. Pulling fast is fine, but not at the expense of good form. You're going to have to fight harder to hold that arch when the weights get heavier. I would recommend hammering the back raises in conjuction with your DL training. Start holding weight or putting a bar on your back so that it is difficult to get 10 reps, and pause them in the arched position at the top for a 2-3 count. Early in my PL training, I put 80 lbs. on my DL in ~6 months by really hitting the 45 degree back raises.
I don't see anything terribly wrong with your SQ, although you do walk it out about mile. Regarding forward lean, you have to differentiate it with rounding over. Some forward lean is necessary because the bar has to stay centered over your foot, or you'll fall over. It doesn't appear you are rounding, but it's a little tough to tell because the video is from far away. The wider your stance is and the more you push your knees out, the less distance your hips have to travel backward, and thus you get less forward lean. Either way, arch hard and hold the arch the entire SQ and try to keep everything moving together (not hips rising first).

Tbh deadlift there isn't a specific deadlift form. Just deadlift how your body lets you, dont try too hard to change this or change that will only end up pulling less, kk pulls like he does, Andy B has his style and benni pulls with rolling bar out then in and chuck fought pulls again diff,every lifter has his own style. You'll soon realise were u generate most power and speed from which is important for conventional.
Concentrate on bench and squat as they're more technical, and pull for speed. When you pull for speed you'll find your best tech:- the faster you're pull, the better the tech

Originally Posted by Frio3535

Tbh deadlift there isn't a specific deadlift form. Just deadlift how your body lets you, dont try too hard to change this or change that will only end up pulling less, kk pulls like he does, Andy B has his style and benni pulls with rolling bar out then in and chuck fought pulls again diff,every lifter has his own style. You'll soon realise were u generate most power and speed from which is important for conventional.
Concentrate on bench and squat as they're more technical, and pull for speed. When you pull for speed you'll find your best tech:- the faster you're pull, the better the tech

I have to disagree about there being no specific DL form. Everyone has there own unique style to an extent, but it's a bad idea to just tell everyone to pull however they want. There always exceptions, but every trainee I've ever come across has benefited from the points made in this thread. Of course their will be those that pull alot without "perfect" form, but they are the exception, not the rule. I base my opinions on training with a many different people of varying strength and going to numerous PL meets and observing the sucessful DL's there as well.

hmm, i should definetly go watch a powerlifting meet. btw, is there anywhere to log a powerlifting journal on here?

Originally Posted by tnubs

hmm, i should definetly go watch a powerlifting meet. btw, is there anywhere to log a powerlifting journal on here?

It would be good to go see a meet. If you look at the missed lifts, you can see why some of the lifts were missed and figure out how to prevent it in your lifts. You can also pick up some really good training ideas if you talk to other people.
Even better is competing in a meet yourself. You learn so much more that way than you do in the gym.

i think im going to start peaking all my lifts and start working with singles instead of always sticking with 5's and then i will try to find a competition to enter, it just sucks they cost so much to enter, which is a limiting factor.

Like was stated above, I start my deadlift with a "bottom of a deep squat" stance. Hands just outside knees, deep arch in back, butt out,deep breath, head pointing slightly up, and drive through the floor. I tell people to stick your butt out like the hot chick does so it attracts attention. And I say, yes you will look silly poking it out that far. My focus is more pushing through my heels than pulling up the weight, if that makes sense. you should come up in one smooth motion until you are standing tall. and yes scraping your shins is kind of a badge of honor. You can just wear training pants it you bleed too much. My wife and alot of people with bad form will pull in almost 2 seperate moves. Usually as they are bent over and start, the first move is they will straighten their legs, and then extend at the waist after.

And I feel there is a defference in speed and power. Blasting through the set is dangerous if you release the tention in your back. Ask me how I know. 3 weeks ago was DL 290 or 300 which I can rep out 6-8 usually. On rep 5 halfway up, I barely released tension and my back cracked 3 times and felt like someone stuck a knife in me. Pinched a nerve and was done for the weekend. You should generate power as you pull, and control the weight as you go back down. Make sure you reset your form if you have to before the next pull.

I swear by deads but I'm not a competitive powerlifter, so it's just not worth getting hurt pushing the envelope to the limit, especially with bad form.

Originally Posted by Caferacer

Keep your hips down, and try to sit back with the weight more. Looks like the weight was over your toes; you should be pulling with your heels.

I agree bring you butt a tad bit down and watch the arching over your lower back you wanna keep the bar as close as possible to you especially when deadlifting heavy