form check
- Thread starter iddc
- Start date
asooneyeonig
Well-known member
can we get vids where the plates are NOT blocking every part of your body that we need to see?
PaulBlack
Well-known member
There is some good info in here and glad you are having fun with your PLing endeavors.
I am just going to throw this out here and if you want to ignore it that is fine.
I just wanted to say, (on your squats) it looks like you are struggling with the weight some, while also trying to figure your form and cues, depth and all the other stuff.
I am just wondering if it might help a bit to lessen the weight a bit (I know we all want to lift big numbers I am the same way) but until you really get a good natural feel and get the cues, form and depth cemented down, then slowly take the form "you've drilled" and add weight to it over time.
It might help or be easier with what the other guys are saying too. Instead of trying to concentrate on form while hitting heavy work.
Make it second nature, then you will know and feel, when your squat is off or your cues are out or you are losing tightness or form!?
Just my 2 cents
I am just going to throw this out here and if you want to ignore it that is fine.
I just wanted to say, (on your squats) it looks like you are struggling with the weight some, while also trying to figure your form and cues, depth and all the other stuff.
I am just wondering if it might help a bit to lessen the weight a bit (I know we all want to lift big numbers I am the same way) but until you really get a good natural feel and get the cues, form and depth cemented down, then slowly take the form "you've drilled" and add weight to it over time.
It might help or be easier with what the other guys are saying too. Instead of trying to concentrate on form while hitting heavy work.
Make it second nature, then you will know and feel, when your squat is off or your cues are out or you are losing tightness or form!?
Just my 2 cents
iddc
Member
noted.
iddc
Member
completely agree with you. i was actually going to drop the weight, i just wanted to complete a 3 week cycle with current TM. see also faults in my form.
after getting a lot of info from you guys here, i now know that i have to get my form better and tighter. and once i get used to the optimal form, i will then add weight.
thanks
iddc
Member
and bench felt better too!
so the bar should end up (during touch) more toward my stomach?
asooneyeonig
Well-known member
where the bar touches depends on your arms. how long your arms are, the width of your grip, and making sure the forearms are vertical at all times.
so if you have short arms and take a very wide grip the bar will touch rather high. if you have long arms and a narrow grip the bar will hit very low on your body. here is another way to look at it. with your arms at your side bend the elbows 90 degrees. with me that is about at my belly button. now keeping my forearms in the same relative position but swing my upper arm out wider the relative position of the bar moves up my body.
does that make sense?
iddc
Member
makes sense, but i was asking in relation to Rodja's advice.
a tad out further toward my stomach to engage the lats more.
thanks tho. i measure the grip width by looking at the angle between my wrists and the bar, i try to keep it at 90 degrees - got that from Brandon lilly on a JTS video on how to improve bench.
killamac27
Member
Based on your three clips you posted first on 8/28.
The bench your elbows are flared try to focus on keeping them at your side. Walk up to something heavy, something that challenges you to push it and with one hand push it with the intention of moving it. I bet your elbow isn't flared it was at your side. Remember how it felt and take that to your bench. I also think you should try a new approach to your set up and leave out the head thing looks like it's messing you up. Also try not to position yourself so you're reaching out so far for the bar upon lift off. Screws your set up.
For the squat I would say keep your chest out more. It looks like at the top your chest caves in. That's not good for a straight back. And take the belt off and lower the weights. The belt is telling your mind you can lift more than you should. Your belt is keeping your back from getting stronger..
For the deadlift. Again lose the belt and lower the weight if needed. Try to focus more on keeping your back straighter. Start a little deeper than you are and focus on lifting with your legs first and straight back.
All in all you're not far off. Nice job and lose the belt lower the weights if you need to. Hope this helps. Good luck.
The bench your elbows are flared try to focus on keeping them at your side. Walk up to something heavy, something that challenges you to push it and with one hand push it with the intention of moving it. I bet your elbow isn't flared it was at your side. Remember how it felt and take that to your bench. I also think you should try a new approach to your set up and leave out the head thing looks like it's messing you up. Also try not to position yourself so you're reaching out so far for the bar upon lift off. Screws your set up.
For the squat I would say keep your chest out more. It looks like at the top your chest caves in. That's not good for a straight back. And take the belt off and lower the weights. The belt is telling your mind you can lift more than you should. Your belt is keeping your back from getting stronger..
For the deadlift. Again lose the belt and lower the weight if needed. Try to focus more on keeping your back straighter. Start a little deeper than you are and focus on lifting with your legs first and straight back.
All in all you're not far off. Nice job and lose the belt lower the weights if you need to. Hope this helps. Good luck.
killamac27
Member
Just looked through some of the other squat clips. You gotta keep that back straight and core tight all the way through man.. looks like the bar may be too high the way your neck is cocked forward. Upon lift off take a deep breath into your chest, tighten that core, hips and back and keep them tight. Keep your head up, chest out, back straight at all times through the lift and try to focus in on sitting into the squat so you're not over your knees. I would recommend lowering the weights until you can get your form in check. Not super low just reasonably manageable. With the lighter weight do higher reps. Higher reps always helped me get my form straightened out. You begin to learn what feels right and your body will begin to naturally do it that way after such repetition. Also try front squatting. Start light if you don't do it but that might help show you where your back needs to be because the bar will probably fall off if you have bad form. Again, nice work.
P.s. I read a few of the other posts not all of them so sorry if I repeated what others said, just my 2 cents. Hope it helps.
P.s. I read a few of the other posts not all of them so sorry if I repeated what others said, just my 2 cents. Hope it helps.
iddc
Member
thanks for the long and detailed advice to help with my form
but yeah most of the guys here helped get my form better, if you look at the other vids. slowly i'm trying to get form correct.
elbows flared, too far from the bar, etc etc.
I actually think of the belt as a back saver? re injury prevention? a few months ago i injured my lower back doing conv DLs. i would usually start to put the belt on at 80-85% of my Training max before.
now i put the belt on at 80kg on the bar, regardless of percentage. just until my lower back is strong again.
iddc
Member
actually, i feel uneasy un racking the bar with the power rack i'm training with.
where the pins are now, when i un-rack with my actual squat stance, the bar (either left or right) would hit the pin, then i'd loose my upper body form.
this is why i start of with a narrow stance then when i step back i widen it. (low bar squat)
if i set the pins lower (by just 1 setting) it's too low.
i'll get a video from a different angle so it'll all be clear
iddc
Member
Today was Bench, I'll have the vid posted on Sunday, different angle.
Thank you all for your help with my form. I can feel much of a difference now, bending the bar more; setting up more under the bar; trying to stay tighter. I just have to work on tying it all together and making the correct movement automatic.
Without the help from you guys here I'd still be pressing with cr@p form/much worse.
Thank you all for your help with my form. I can feel much of a difference now, bending the bar more; setting up more under the bar; trying to stay tighter. I just have to work on tying it all together and making the correct movement automatic.
Without the help from you guys here I'd still be pressing with cr@p form/much worse.
iddc
Member
Bench: http://youtu.be/tlyxxniN_Nc
Squats: Invalid Link Removed
i'm still trying to get the correct hand position that'll keep elbows down (like doing a lat pull down) but if i grip the bar this way it feels like it's gona roll off my back which is kinda frustrating and messes up with my form. does this kind of hand(elbow) position work with low bar squatting?
Squats: Invalid Link Removed
i'm still trying to get the correct hand position that'll keep elbows down (like doing a lat pull down) but if i grip the bar this way it feels like it's gona roll off my back which is kinda frustrating and messes up with my form. does this kind of hand(elbow) position work with low bar squatting?
iddc
Member
thanks! mobility is getting better ( i feel/hope) and lower back is stronger now, didn't put the belt on until 2nd working set.
i'll try this tomorrow with dynamic squats.
thanks, i'll try this tomorrow too. pack the traps into the bar right?
RegisterJr
Legend
Wow. What a moron.
iddc
Member
For him it was the most logical place to do sit ups, I'll take a pic of that exact spot
Dulce
Member
you've got some decent strength! I can only really comment on your deadlifts. Like kjetil said, I would keep the bar closer to the feet. Don't be afraid to dip a tad lower / drop your butt a bit during your lift off. Nice job on trying to keep a neutral head position Keep up the good work
Keep up the good work
Tagger
Well-known member
A lot of these guys hit on it already but I'll give you my thoughts.
Bench.
You might not have to go down that far on your chest (it feels awkward doesn't it) because if you turn your elbows in and not out, you will focus the weight into the chest and not the elbows.
Pull your elbows to your side to keep em in (just a tip) and it will feel weird at first.
Squat.
Tilt your head up, that will flatten your back. You get a little rounded at the bottom. You can almost try and look at the ceiling.
Move the bar onto your shoulders more, if your looking up and not down, you will create that straight line and you won't have a lot of pressure on your lower back.
DL.
Pretty good so far.
Keep that chin up (look towards the ceilimg) and back that bar up to your shins. It also helps you not round your back.
Squat down just a little farther and push only with your legs till the second half of the lift then bring your back squeeze into the mix.
Bench.
You might not have to go down that far on your chest (it feels awkward doesn't it) because if you turn your elbows in and not out, you will focus the weight into the chest and not the elbows.
Pull your elbows to your side to keep em in (just a tip) and it will feel weird at first.
Squat.
Tilt your head up, that will flatten your back. You get a little rounded at the bottom. You can almost try and look at the ceiling.
Move the bar onto your shoulders more, if your looking up and not down, you will create that straight line and you won't have a lot of pressure on your lower back.
DL.
Pretty good so far.
Keep that chin up (look towards the ceilimg) and back that bar up to your shins. It also helps you not round your back.
Squat down just a little farther and push only with your legs till the second half of the lift then bring your back squeeze into the mix.
Sean1332
Legend
I would focus more on packing your neck and making a double chin instead of looking at the ceiling. For squats, that's as simple as "driving your head" back into the bar.
Looking at the ceiling is just over-extending your neck. You want to be neutral. I would prefer to counter a rounded back issue with proper bracing techniques instead.
Looking at the ceiling is just over-extending your neck. You want to be neutral. I would prefer to counter a rounded back issue with proper bracing techniques instead.
Tagger
Well-known member
I'm not literally saying look at ceiling, who does lifts like that lol.
That's just a way to get lifters to get a straight plane on their back.
Sean1332
Legend
I was just going off of that lol
Was only clarifying in my post that IMO, ceiling isn't a great idea. Maybe some lifters can get away with it but under a maximal load I would rather be looking straight.
iddc
Member
you've got some decent strength! I can only really comment on your deadlifts. Like kjetil said, I would keep the bar closer to the feet. Don't be afraid to dip a tad lower / drop your butt a bit during your lift off. Nice job on trying to keep a neutral head position
Thanks,
Which style though? Conventional or sumo? Kinda switched to Sumo and my latest dl vid was for sumo
Rodja
Board Sponsor
It also leads to lordosis and puts you into a GM position at maximal weight (assuming you don't herniated a disc as well).
Tagger
Well-known member
Your right my post did sound like that haha.
Tagger
Well-known member
Yah, my head is focused on my two college tests today.
What I have been thinking and what I have been typing have been two completely different things today lol.
herderdude
Well-known member
Hell, most people have better results looking down and pushing their head back. Dan Green does exactly that. If my teammates chicken neck in the squat, I make them put their shirt in their mouth and look where the floor meets the wall and cue them to drive their head into their traps.
iddc
Member
Rodja
Board Sponsor
First part is a postural question. When relaxed, are you in that position.
Second part is during the unrack. You're either posturally compromised or not pulling the bar out properly.
iddc
Member
First part: are you referring to elbow position?
Second: the pins do get into the way, too deep compared to j-hooks. Also messes up squat Unrack
Rodja
Board Sponsor
No, it's the position of your hands and humerus within the joint. The hooks might be too high, but you still lift it far too high and don't pull it out. It should have no effect on your squat as you should be standing straight up with the bar.
compudog
Well-known member
Maybe "breaking the bar" might help keep his shoulder orientation right?
iddc
Member
I meant to put shoulders instead of "elbow". But either way, I don't really get the hands and humerus part at rest sorry ^_^
But do you mean the bar seems to touch too close to my lower chest, when it should be further down?
iddc
Member
I am trying to bend the bar and tuck elbows in as I lower
compudog
Well-known member
I can see you're tucking your elbows, it makes your bar path look a bit exaggerated, to me anyway. I wouldn't do that. I think if you focus on breaking the bar and keeping it under control as you lower your elbows will be in the right place naturally. I think my elbows are actually a bit flared at the bottom, but that's how I get drive from my lats. You might be different IDK.
Rodja
Board Sponsor
When standing do your thumbs go straight in front of you or are they angled towards each other? Ideally, your thumbs go straight ahead, but very few have this position. If you were to hold to flashlights by your side, how many feet would it take before they intersect. <6' is very bad, 6-10' is decent.
Breaking the bar helps to keep external rotation, which isn't an issue in the technique here. It the starting position that is the issue.
Breaking the bar helps to keep external rotation, which isn't an issue in the technique here. It the starting position that is the issue.