Form Check

[deepmen15]

I ve managed to compile a video on squat n DF for form check... constructive criticism are welcome :grin:

http://www.youtube.com/watch?v=aeo43u2njhUU

[hhhh1]

im pretty new to squatting and deads but your deadlift looked pretty fucked up, and your squat wasnt very deep..and you werent using much weight

[BeastBuilder]

Deadlift: Don't shrug at the top or whatever you were doing, I've done this before and it's not pretty, just think about keeping your chest out the entire lift and you'll end up locked out at the top.

Otherwise looked alright, just yea watch your knees on the way down once you put some weight on the bar.

Squat: If your guna box squat please do it properly and pause on the box and make it at least parallel.

Could give more advice on Squat but depends whether you are going for a Powerlifters P.O.V or Bodybuilders P.O.V eg Powerlifter (Sit back, Glutes, Hams, Wide) Bodybuilder (Knees foward, Quads, Close, ATG).

[deepmen15]

im pretty new to squatting and deads but your deadlift looked pretty fucked up, and your squat wasnt very deep..and you werent using much weight

fucked up doesn't tell me much to work on :pfft:

@BeastBuilder thanks for the feedback... Squat I am looking from a BBs point of view...

[Shutupandsquat]

There's no difference between how a powerlifter squats and how a bodybuilder squats. I guess there's a more common technique for the different groups though.

I like to keep my feet just outside shoulder width, feet pointed out to the corners of the rack and get your ass ALL the way down. I mean hammies touching calves. And get rid of that fucken box because it won't let you go deep enough.

[Loochi]

There's no difference between how a powerlifter squats and how a bodybuilder squats. I guess there's a more common technique for the different groups though.

I like to keep my feet just outside shoulder width, feet pointed out to the corners of the rack and get your ass ALL the way down. I mean hammies touching calves. And get rid of that fucken box because it won't let you go deep enough.

:nod:

[Mike Zero]

Movement patterns look generally adequate (i.e. not great but nothing dangerous), aside from the shallow squatting. Can't tell what your form is like without a working weight on the bar though.

[HarryB]

There's no difference between how a powerlifter squats and how a bodybuilder squats. I guess there's a more common technique for the different groups though.

I like to keep my feet just outside shoulder width, feet pointed out to the corners of the rack and get your ass ALL the way down. I mean hammies touching calves. And get rid of that fucken box because it won't let you go deep enough.

:nod:

really? No difference? Low bar? Wide stance, glute, low back and adductor activation vs high bar, close stance focussing as much as poss on quad? No Difference eh? Interesting.......

[Shutupandsquat]

There's no difference between how a powerlifter squats and how a bodybuilder squats. I guess there's a more common technique for the different groups though.

I like to keep my feet just outside shoulder width, feet pointed out to the corners of the rack and get your ass ALL the way down. I mean hammies touching calves. And get rid of that fucken box because it won't let you go deep enough.

:nod:

really? No difference? Low bar? Wide stance, glute, low back and adductor activation vs high bar, close stance focussing as much as poss on quad? No Difference eh? Interesting.......

I'm aware that there are differences in how people squat Harry. That's why I said there would be a more common technique. But there would be powerlifters who would squat how bodybuilders more commonly squat and visa versa.

[HarryB]

:nod:

really? No difference? Low bar? Wide stance, glute, low back and adductor activation vs high bar, close stance focussing as much as poss on quad? No Difference eh? Interesting.......

I'm aware that there are differences in how people squat Harry. That's why I said there would be a more common technique. But there would be powerlifters who would squat how bodybuilders more commonly squat and visa versa.

uh huh... oh I get what you meant you just use such strong language when you write, like "there's NO difference" which is misleading because there is actually a HUGE difference. Not only in stance and body set up, but in rep cadence and in goal setting. Just sayin...

[Shutupandsquat]

really? No difference? Low bar? Wide stance, glute, low back and adductor activation vs high bar, close stance focussing as much as poss on quad? No Difference eh? Interesting.......

I'm aware that there are differences in how people squat Harry. That's why I said there would be a more common technique. But there would be powerlifters who would squat how bodybuilders more commonly squat and visa versa.

uh huh... oh I get what you meant you just use such strong language when you write, like "there's NO difference" which is misleading because there is actually a HUGE difference. Not only in stance and body set up, but in rep cadence and in goal setting. Just sayin...

Yeah yeah fuckin' smartass haha. I apologize. Harry Hardout explained it all

[HarryB]

I'm aware that there are differences in how people squat Harry. That's why I said there would be a more common technique. But there would be powerlifters who would squat how bodybuilders more commonly squat and visa versa.

uh huh... oh I get what you meant you just use such strong language when you write, like "there's NO difference" which is misleading because there is actually a HUGE difference. Not only in stance and body set up, but in rep cadence and in goal setting. Just sayin...

Yeah yeah fuckin' smartass haha. I apologize. Harry Hardout explained it all

lol god bless!

[BeastBuilder]

Haha, you boys have been busy while I've been away !

And yea as I was reading all that I was a bit confused by the "no difference between how powerlifters and bodybuilders squat", I'm meaning in general terms the differences between the two, not the exceptions (eg body builders trying to shift more weight, powerlifters trying to hit quads etc)

@Deepmen15

As stated before get rid of that box, go hammys on calves and hit that !! Although like Mike said it's hard to assess without a decent working weight on the bar cos that is usually went things go to shit. Just keep feet about hip width-shoulder width apart, toes pointed out slightly, knees go out over 2nd-3rd toe, chest up and out, hit the bottom and come back up, theres one rep time for the next one :pfft: You'll catch onto it eventually, and keep your core tight the whole time, not pretty when you hips come up and your upper body stays still

[I Declare War]

...(eg body builders trying to shift more weight, powerlifters trying to hit quads etc)...

Hey that's not the right way around!

[devil_911]

Good on you for posting videos

Your initial setup for deadlift is good and if you are activating your muscles properly I don’t see why you can’t pull good weights. Problem starts from your second rep, it looks like you are trying to squat the weight up relying on your quads a lot. This is also in turn adding horizontal movement to the bar path and you dont want that.

For your Squats you need to sit back a little. The way you are doing it right now at the bottom of the movement, ankles have reached their humane limits and you can’t go any lower.

Actually look at your rep2 of dead lift and notice your shins are much straighter so squat more like that. Also maybe change your footwear might be half the problem(maybe).

Just my thoughts

[falla]

Good points raised by Devil.

Converse all stars are good cheap squatting and dead lifting shoes.

Try to reset your stance after every deadlift, it helps me keep form.

Also, try to only use mixed grip when overhand grip fails.

With squats, cant tell if you have hip drive or not. Watch riptoes video about it if needed.

[BeastBuilder]

Very good points by Devil

And I know that's the wrong way around, I was saying that those are the outliers, the ones that don't fit the general pattern of how typical powerlifters and how typical bodybuilders squat. Sorry if you took it the wrong way, it's confusing to talk about like that, Shutupandsquat started it :pfft:

[loveggs]

Good on you for posting videos

Your initial setup for deadlift is good and if you are activating your muscles properly I don’t see why you can’t pull good weights. Problem starts from your second rep, it looks like you are trying to squat the weight up relying on your quads a lot. This is also in turn adding horizontal movement to the bar path and you dont want that.

For your Squats you need to sit back a little. The way you are doing it right now at the bottom of the movement, ankles have reached their humane limits and you can’t go any lower.

Actually look at your rep2 of dead lift and notice your shins are much straighter so squat more like that. Also maybe change your footwear might be half the problem(maybe).

Just my thoughts

so your saying you dont use your legs to bring 200kg off the ground and just use your back ? i use my legs to push the weight up and then pull back using my back

and i think with squats your body will keep the weight prety central , i wouldnt lean back you may fall over... get you footing right and your depth rite and the more squats you do the better you will get with stabilising the weight my thoughts on that..

and refering to squating like your deadlifting that aint gunna work lol just my thorts on it

[falla]

Good on you for posting videos

Your initial setup for deadlift is good and if you are activating your muscles properly I don’t see why you can’t pull good weights. Problem starts from your second rep, it looks like you are trying to squat the weight up relying on your quads a lot. This is also in turn adding horizontal movement to the bar path and you dont want that.

For your Squats you need to sit back a little. The way you are doing it right now at the bottom of the movement, ankles have reached their humane limits and you can’t go any lower.

Actually look at your rep2 of dead lift and notice your shins are much straighter so squat more like that. Also maybe change your footwear might be half the problem(maybe).

Just my thoughts

so your saying you dont use your legs to bring 200kg off the ground and just use your back ? i use my legs to push the weight up and then pull back using my back

and i think with squats your body will keep the weight prety central , i wouldnt lean back you may fall over... get you footing right and your depth rite and the more squats you do the better you will get with stabilising the weight my thoughts on that..

and refering to squating like your deadlifting that aint gunna work lol just my thorts on it

You want your shoulder blades over the bar i believe, so saying that. The second picture is wrong.

[loveggs]

Good on you for posting videos

Your initial setup for deadlift is good and if you are activating your muscles properly I don’t see why you can’t pull good weights. Problem starts from your second rep, it looks like you are trying to squat the weight up relying on your quads a lot. This is also in turn adding horizontal movement to the bar path and you dont want that.

For your Squats you need to sit back a little. The way you are doing it right now at the bottom of the movement, ankles have reached their humane limits and you can’t go any lower.

Actually look at your rep2 of dead lift and notice your shins are much straighter so squat more like that. Also maybe change your footwear might be half the problem(maybe).

Just my thoughts

so your saying you dont use your legs to bring 200kg off the ground and just use your back ? i use my legs to push the weight up and then pull back using my back

and i think with squats your body will keep the weight prety central , i wouldnt lean back you may fall over... get you footing right and your depth rite and the more squats you do the better you will get with stabilising the weight my thoughts on that..

and refering to squating like your deadlifting that aint gunna work lol just my thorts on it

You want your shoulder blades over the bar i believe, so saying that. The second picture is wrong.

it always takes time to get good form with deads specialy when your concentrating on lifting the weight more than form when your a newbie! practising with lighter weights is good to get that lifting form correct

[devil_911]

so your saying you dont use your legs to bring 200kg off the ground and just use your back ? i use my legs to push the weight up and then pull back using my back

No I never said dont use your legs.I said dont try to squat for deadlift and don't add horizontal movement to the bar path

and i think with squats your body will keep the weight prety central , i wouldnt lean back you may fall over... get you footing right and your depth rite and the more squats you do the better you will get with stabilising the weight my thoughts on that..

I dont think you know what I mean when I said sit back a bit more and keep your shin straighter like they were in his deadlift.

[deepmen15]

@ Devil Thanks for the comments... will try to DF like my 1 st rep ..that means I cannot sit back and for squats sit back more and go deaper

Thanks Fala,BeastB,SNS,HArryb,Loochi for the feedback....Its a lot easier to learn and spot the faults in the techinique from others comments :nod:

I know the weights are light....but whats the point lifting when your not lifting right :pfft: ... So I m primarily trying to learn the form now and then eventually rack up the weights....

[drizzt]

Just one tip; try and not make the deadlift one continuous rep. Stop when you put the bar down, and reset after every rep. Think about where the bar should be (for me it's about mid-foot looking down on it), look at your stance (I like shoulder-width, you may be different), check your grip spacing (I like my arms close to my legs), take a nice breath into the diaphragm, sit back a bit, and think of dragging the bar up your shins. A lot of it becomes automatic, but it can also become part of your "routine" before you lift.

Not sure if it's correct or not, but I always imagine I'm trying to topple backwards. Obviously hard when you're holding a couple hundred kilo in your hands, but it seems to put my body into the right position (for my frame anyway). Probably gonna result in me falling over one day :pfft: But it works for now.

[HarryB]

Just one tip; try and not make the deadlift one continuous rep. Stop when you put the bar down, and reset after every rep. Think about where the bar should be (for me it's about mid-foot looking down on it), look at your stance (I like shoulder-width, you may be different), check your grip spacing (I like my arms close to my legs), take a nice breath into the diaphragm, sit back a bit, and think of dragging the bar up your shins. A lot of it becomes automatic, but it can also become part of your "routine" before you lift.

Not sure if it's correct or not, but I always imagine I'm trying to topple backwards. Obviously hard when you're holding a couple hundred kilo in your hands, but it seems to put my body into the right position (for my frame anyway). Probably gonna result in me falling over one day :pfft: But it works for now.

+ 1, reset each rep and pull back then up....

[deepmen15]

Stop when you put the bar down, and reset after every rep.

Makes more sense doing your way...one can get the form right and also make each rep explosive/count... doing say 10-12 in one go f$@ks the whole form thing...

always imagine I'm trying to topple backwards

will give it a try.... Thanks@ drizzt