Old Forum Form Check. SFG standards.

[AP47]

I'm thinking of attending the SFG certification in Seattle in April, but would love to get some feedback on my form in the main lifts. I have attended an SFG course in Seattle about 2 years ago and have been training mostly with kettlebells the past 2 years, with a little heavy barbell work and pull ups. I have attached links to the videos of the exercises and any feedback would be appreciated. Would this form be acceptable at an SFG certification? I did the snatch test a couple of days ago, just to see where I was at, and did it in4:25, assuming the reps in my video would count. I just wanna make sure I'm doing it correctly. I'm using a 40kg for the swings, 24kg for the double cleans,presses, and squats, and 24kgs for the snatch. 32kg for the TGU, I can do 40kgs on both sides but its a little shaky on the left arm (mainly the first step getting to the elbow).

https://www.youtube.com/watch?v=9EVq6A6OFlw

https://www.youtube.com/watch?v=5Z3H3eScKDk

https://www.youtube.com/watch?v=K124fdgDq-E

https://www.youtube.com/watch?v=9L0Bm91RXGw

https://www.youtube.com/watch?v=J2lPWAVM064

 

[Mark Limbaga]

I like the control you displayed with the getup..

 

Your squats are good, just watch the tail tuck at the bottom

 

[Steve Freides]

40 kg 2-hand swing - looks good, the shoes look squishy so I would go barefoot or socks or more minimalist shoes.  And please post 24 kg, 1-hand swings.

Camera angle 45 degrees to the front would be better for most things.

24 kg snatch - IMHO, for snatch test, OK.  For snatch technique test, need a more vertical lockout with a pause.

FSQ - add a pause at the bottom and a grunt on the way up and you're good to go.

Getup - you're missing the 'windmill' part, and to start, be sure the roll over, bring the bell to your torso, roll back, and press from there.

-S-

Press looks fine, and looks easy for you.

 

 

[Anna C]

Adam,

Your technique looks great!  Very crisp.  Especially the C&P - I'm inspired to emulate that.  I'm guessing you had/have an excellent instructor, and that you are also a good student.

So in working towards the SFG 1 cert, we need to think of ourselves as "student-instructors" as well as students, right?  In that spirit,  a couple of observations, though keep in mind I'm not an expert.  Just a student in a similar spot as you.

Swings - Might try a tiny bit less squat, and more hinge.  Looks like you could project power a little more "forward" and less "up".  And make sure head is up/neutral at the top (not pressed forward).

FSQ - Elbows tucked into ribcage.  And what Steve said.

Everything looked really good.  Go for the cert!

 

[Steve W.]

Anna,

I think that's a good catch on the swings. Using the treadmill in the background of the video for reference, Adam's hips don't move back a whole lot. He has a much deeper hinge in his setup position than in his actual swing reps.

To my eye, the elbows coming forward on the squat is a consequence of sitting back too much instead of squatting down between the feet. The knees will have to come further forward for this -- is ankle mobility an issue? In other words, the swing is a little too squatty and the squat is not squatty enough.

I also agree with Steve about the snatch lockout.

But overall it looks strong and crisp.

 

[AP47]

Typically I train barefoot but the gym I was at gets mad at me when I do. I can definitely pause more and have my arm more vertical at the lockout in a technique test, but I was wondering if the pause in the video I posted was acceptable for the snatch test. But pausing at the top isn't a problem for me but I was trying to go fast. I definitely have some ankle mobility issues, especially the left ankle, it's something I have been trying to work on and my squat in general. I can see my elbows get away from my ribcage a little.  Also, with the swing should I try to hinge deeper like my set up? Thank you for the feedback. I will try to post a 1 arm swing with a 24kgs video soon. I feel like its pretty solid though.

 

[AP47]

I just wanted to get a little feedback before I invested the money, to make sure my form was up to SFG standards.

 

[Mark Limbaga]

Adam,

 

When you attend an SFG, your form will get tweaked further so no need to worry