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View Full Version : Squat/Bench/Deadlift form check


Kevin Shaughnessy
04-28-2010, 01:03 PM
Squat 145x5 - Looks to me like I'm leg pressing the bar?

http://www.youtube.com/watch?v=yFhYQ-nrKzg

Bench 135x5

http://www.youtube.com/watch?v=D03_M-FzvJU

Deadlift 235x1x5 - Dunno if you can see my eyes bugging a bit, good lift!

http://www.youtube.com/watch?v=gjFs3Ypgim0



Thank you.

Steve Shafley
04-28-2010, 07:22 PM
Squat: Looks good, maybe knees out a bit more. Lose the bag and learn to feel appropriate depth, it did not seem like you were excessively rounding, and they were plenty deep.

Bench: Looked good from side. The real issue is that all of the important stuff is very subtle and hidden from view. I'd read up on proper bench technique, and look at powerlifter's technique and especially the way they set their bodies and shoulders.

DL: Looked good. Obviously nowhere near your max. Kept the arch easily.

Robert Callahan
04-28-2010, 10:55 PM
Looks good.

Now get a damn hair cut and gain 30lbs for your own masculinity's sake :D

Will Peterson
04-30-2010, 07:17 PM
what's your goal? The form on the squat looks fine. I am new, and I am a member of other forums that are power lifting focused (ala the 3 moves you are talking about). Many of the Soviets felt that pulling didn't help the oly lifts and instead taught bad form when going for near max. The bench they didn't concern themselves (or their athletes) with. You are a slender dude -- you could be in a fairly low weight class and do well if your snatch form is dialed in. C&J is more strength, but even that has been shown to be hurt by working on your overhead press.

That being said, for your bench, the goal is to keep your shoulders back/ down and pull the weight to your chest like you are rowing. Make sure your elbows are in like a row and not flared out wide.

For the DL, get your hips down a bit more. It will give you more drive from your strong legs. Get the bar in toward the base of your toes (can't see that), and again keep your shoulders back.

For both bench and DL, basically focus on not spreading your shoulder blades.

Dan Bobba
05-02-2010, 02:08 PM
there is this really cool guy that benches at the ymca in mountain view, his name is Ray, he gave me a lot of help with learning to bench. as an over 70 year old man, he lifted 3 plates. the thing he always told me is to be explosive at the bottom. so like the guy above said with regard to when it is coming down, control the weight as it comes down, but don't fight it, and then explode at the bottom - through the roof as ray says.

this form is what gets me the most results. take a look it's a very good video - it's the world champion javelin thrower thorlkildsen http://www.youtube.com/watch?v=H_3vW9mvyBg

notice how he breathes - the rate at which oxygen is delivered to the lungs is extremely high. Consequently an enormous amount of oxygen is delivered to the blood with each inhale. Simply put; oxygen fuels blood, blood fuels muscles, and muscles move weights, so big lifts require big breaths.

really take notice to his action at the bottom of the reps - he is explosive as all hell.

Kevin Shaughnessy
05-02-2010, 04:56 PM
there is this really cool guy that benches at the ymca in mountain view, his name is Ray, he gave me a lot of help with learning to bench. as an over 70 year old man, he lifted 3 plates. the thing he always told me is to be explosive at the bottom. so like the guy above said with regard to when it is coming down, control the weight as it comes down, but don't fight it, and then explode at the bottom - through the roof as ray says.

this form is what gets me the most results. take a look it's a very good video - it's the world champion javelin thrower thorlkildsen http://www.youtube.com/watch?v=H_3vW9mvyBg

notice how he breathes - the rate at which oxygen is delivered to the lungs is extremely high. Consequently an enormous amount of oxygen is delivered to the blood with each inhale. Simply put; oxygen fuels blood, blood fuels muscles, and muscles move weights, so big lifts require big breaths.

really take notice to his action at the bottom of the reps - he is explosive as all hell.

It looks more like hes bouncing the bar off his chest.

Kevin Shaughnessy
06-03-2010, 01:51 PM
Update: http://www.youtube.com/watch?v=4NMYi5ox6Pw

Squats 215x5, how has my form progressed? Actual squatting starts 1 min in.

Thanks.

PS I know, I'm squatting to a box. Leave me alone.

Dave Van Skike
06-03-2010, 06:16 PM
Update: http://www.youtube.com/watch?v=4NMYi5ox6Pw

Squats 215x5, how has my form progressed? Actual squatting starts 1 min in.

Thanks.

PS I know, I'm squatting to a box. Leave me alone.


looks fine. get rid of the box. seriously, it's holding you back at this point. if you're going to go that low, learn to use the bounce. if you're just wanting to break parallel then ditch the box and learn to break parallel by the right amount. if you still fetishize being uber low, do pause squats.


where's the Dl? i want to see that one. the last dl vid looked good, maybe 30 pounds lighter than you can go but good. just hoping you didn't take the advice to lower your hips any more. that's flat wrong for your geometry.

Kevin Shaughnessy
06-03-2010, 06:28 PM
^I'll post tomorrows DL video after my workout. 275x5, so 40 pounds heavier. It should be higher but I had to do a reset.

Thanks.

Kevin Shaughnessy
06-04-2010, 03:53 PM
Dave, or anyone else who would like to chime in,

Someone on the crossfit board recommended I sit back more into the movement and I tried it on todays worksets:

http://www.youtube.com/watch?v=7RBy2Tp9RfM set 1

http://www.youtube.com/watch?v=T1hm6bpS-gU set 2

Which one looks better, these or the one I posted earlier?

Thanks.

Dave Van Skike
06-04-2010, 04:20 PM
those look a little more GM-ish...hips coming up a bit too quickly. Both forms are acceptable. I think if that's comfortable for you, you can correct the GM in time, I'll bet it's going to require a tighter wedge with the bar further down your back to make it feel right. Persoanlly, having jacked elbows is no fun so I let the bar ride higher.

honestly, i wouldn't worry too much either way. what feels comfortable for you is the bigger question. plus you have no shoes and are squatting onto a stack of textbooks. I'm concerned about your social life.

Kevin Shaughnessy
06-04-2010, 05:01 PM
those look a little more GM-ish...hips coming up a bit too quickly. Both forms are acceptable. I think if that's comfortable for you, you can correct the GM in time, I'll bet it's going to require a tighter wedge with the bar further down your back to make it feel right. Persoanlly, having jacked elbows is no fun so I let the bar ride higher.

honestly, i wouldn't worry too much either way. what feels comfortable for you is the bigger question. plus you have no shoes and are squatting onto a stack of textbooks. I'm concerned about your social life.

Honestly those squats felt kind bad, uncomfortable and caused some lower back tightness. I think I'll stick to how I was doing it before. Thanks.

``plus you have no shoes and are squatting onto a stack of textbooks. I'm concerned about your social life.``

Lol...

Kevin Shaughnessy
06-04-2010, 07:17 PM
You asked for it, you got it, although I dont think theres much to critique:

http://www.youtube.com/watch?v=6P7Lt3HqRN0 - Deadlift 275x5

Dave Van Skike
06-04-2010, 07:41 PM
you're right. those pulls do look nice and easy, good hip position.

good idea to trust your own judgment on the squats.