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  • SQ and DL help

    Hi everyone, im in desperate need of a form check on my squat and deadlifts, i tryed comparing vids to SS and BBM videos and i know somethibg is not on point but cant put my finger on exactly what. if anyone would like to critique my lifts i will be greatful! (both sets are a typical 5 rep set at a rpe of +-8).
    Deadlift: https://youtu.be/FXtLUUnT_OA
    SQ: https://youtu.be/NAD8Ee9UCME

  • #2
    Do you high bar or low bar squat? It looks like the the bar stays out in front of your feet for the whole lift. Maybe try to sit back more at the beginning to get the bar over your mid foot. ie, break at your hips first.

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    • Reuven Scheiner
      Reuven Scheiner commented
      Editing a comment
      Im trying to low bar, it feels as if i place it lower it with slide down, but ill give it a try! Thanks alot man!

  • #3
    [QUOTE=Reuven Scheiner;n7423]Hi everyone, im in desperate need of a form check on my squat and deadlifts, i tryed comparing vids to SS and BBM videos and i know somethibg is not on point but cant put my finger on exactly what. if anyone would like to critique my lifts i will be greatful! (both sets are a typical 5 rep set at

    In my opinion most of the form is solid, the deadlift is so far away we can't see if it's midline foot or anything so aside from that , nice arc; I didn't see any rounding. One thing is try to pull your hips back instead or so high, this should cause your bodyweight to pull alot of leverage on the bar making it shoot off the ground a bit easier. On the Squat once again looked solid for the most part , I would stop all the pelvic movement. As you explode out the hole tight your glutes that way when the rep is completed your already in a posterior pelvic tilt. It seems like your hip thrusting before squating idk if it's to put yourself in that posterior tilt or what just try to eliminate that. Goodluck bud

    Comment


    • Reuven Scheiner
      Reuven Scheiner commented
      Editing a comment
      Mattnfe yea i was afraid that the DL Vid wasent placed right by hips back you mean to drop them less? and yea ill stop squezzing my glutes before reps idk why i have the reflex to do that! Anyway thanks a bunch man!

    • Mattnfe
      Mattnfe commented
      Editing a comment
      What I mean by the hips is Like, think about loading the hamstrings by rocking back with the weight. Using the bar as a counter so you do not fall. See how high your hips are, think about shoving them out away from you not down. Alot of load will be on the posterior chain.

  • #4
    I would also recommend against the pre squat movements. Instead focus on setting your upper back, core and just getting tight in general, then start the movement with complete control. I do this with every set including warm ups to in grain the movement, at the risk of looking foolish doing a whole production for 45 pound warm up sets.

    Video your warm up sets and see where your bar path is in relation to your feet. You are sacrificing weight having the weight in front of your feet. You generate the force upward through your feet, with the most energy transferred through a flat foot and straight up. Think of taking an empty bar and holding it at arms length in front of your body. It would be hard and pull you onto your toes. It's the same concept having the bar on your back. The tricky thing is finding out how to solve the problem because it will be different for people depending on their leverages. A person with long legs and a short torso will need a different technique than the person with sort legs and a long torso. Powerliftingtowin has a good video on the different angles in relation to keeping the bar over foot for the different types of squats. I benefited from a wider stance, but that may not work for you. Videos with lighter weights will likely allow you to find what's best for you.

    Comment


    • Reuven Scheiner
      Reuven Scheiner commented
      Editing a comment
      Oh i see, ill definitely go check that video out.. as i said i knew something was wrong but didnt know just what! you just helped me alot ill take noticr man thanks a ton!!

  • #5
    I agree with the comments about adjusting your angles so that the bar isn't so far forward of your center of balance. Since you comment about feeling as though the bar will slide down if it gets lower, you may benefit from watching Leah Lutz's excellent youtube video about Thoracic Flexion. If this is an issue for you, it could also help with my first comment too.



    Also, if you aren't, shove your chin down and look at the floor directly in front of you. I find this helps keep my chest up, which also helps maintain the right angle to keep the bar over the center of balance.
    Forum topics and other links I've found useful

    Comment


    • #6
      Your deadlift video is too far away, not at a good angle, and the weight is way too light to get very helpful form feedback. Try posting a video that's closer, at about a 45 degree angle from directly facing you, and with a weight that's somewhat challenging for you (you could probably do 2-3 more reps).

      I'd also recommend more weight on the bar for squats. Most bad form stuff doesn't really rear its ugly head until the weights are heavy (for you).

      As others have said I'd stop throwing your pelvis forward at the beginning of your squats. And you looked deeper than you need to be, but you're moving so fast it's hard to be certain.

      Comment


      • Reuven Scheiner
        Reuven Scheiner commented
        Editing a comment
        Weirdy i tjought these sets are at and rpe of 8, for some reason my lift look real fast, mybe im terribly undershooting but i really feel im pretty close to falirue on theese
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