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Old Forum Form Critique On Dead Lift and Squat

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josephtd8421

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Hey Everyone,

I have decided after years of body weight training and kettlebell training to finally pick up a barbell. I just wont some constructive critisism on my form for the Deadlift and Squat. Any corrections or ques will be greatly appreciated.

http://youtu.be/hxLUkY0Yjgg
 
Joe, in your deadlift, you are using more hamstrings and less hips than you should.  You need to put more weight on the bar and post another video.  Was that 60 kg (135 lbs.)?  What you're doing is almost a stiff-legged deadlift.

Your squat is, IMHO, a classic example of someone applying a deadlift pattern - hips - to a squat.  The bottom of your squat is not to parallel.  It must be below parallel.  It doesn't have to be a lot below parallel but you must break that line.  You are focusing on using your hips here, but you have only "squat back" and not "squat down" and you need both.  Try imaging that you are pointing your hips back at 7 o'clock, not 9 o'clock.  If you goblet squat, you could post a video of that, please.

-S-

 
 
Steve thank you for the tips I will post another video as soon as I get a chance with the corrections you recommended. That was 205 lbs on both videos I will try increasing and using more hips during the deadlift. Thanks again much appreciated.
 
Here is my updated videos

Deadlift 1st attempt 255lbs

https://www.youtube.com/watch?v=a5IdYhZz1vo&list=UUhsxQQus9sw9qywQ49nzayw

Deadlift 2nd attempt

https://www.youtube.com/watch?v=wHJaN9E0aWI&index=1&list=UUhsxQQus9sw9qywQ49nzayw

Goblet Squat

https://www.youtube.com/watch?v=VDS-GWjCciU&list=UUhsxQQus9sw9qywQ49nzayw&index=2

Barbell Squat

https://www.youtube.com/watch?v=oHA5dUBR1hc&index=3&list=UUhsxQQus9sw9qywQ49nzayw

Please let me know what you think

Joe Dymnioski
 
Barbell squat looks _much_ better.

Goblet squat looks OK - would like to see a pause at the bottom and a bigger focus on not tucking your tail under, and eventually deeper if you can.

Deadlift setup looks good to me, but then your hips come up before the bar moves.  I confess I don't know what to tell you to fix that but I think it will bother you, and perhaps put your spine under greater shear forces than need be, if you don't change it.

Have you tried sumo DL?

-S-
 
Great to hear that it looked better, I do see what you are saying about my hips coming up before the bar I think that que is good enough ill work on getting everything to move together. I have not tried sumo deadlifts with the barbell but no harm in giving it a shot.

My main problems have always been thoracic mobility and Glute activation. Ill keep working on these until they get better, I am currently doing a rotation of Easy Strength.
 
Just to give you an update, I have been working on my deadlifts for 3 weeks now and finally figured out the cues I needed to stop doing "Stripper Deadlifts". I watched Riptoe's Video on how to set up the DL and I feel like it fixed my issues. Heres a video let me know what you think.

https://www.youtube.com/watch?v=6qDHjLcJGQ8&list=UUhsxQQus9sw9qywQ49nzayw
 
If I'm thinking of the same rip deadlift video his cues helped me fix mine. Bar mid foot, shins to bar, chest up. Your video is private though
 
Those are the cues, as soon as I set up in that order I immediately felt the difference I changed the link to public now so you should be able to view it. If not let me know and I'll repost it
 
Shawn,

IMO your back is to parallel with the floor ,as Steve said hips are to high at the start.You don't look like your getting tight with your whole body,filling your belly with air,squeezing the bar,getting the lats tight.You do look like your keeping your low back tight.Everything needs to be tight at once.Stop the touch and go reps and set up for each rep.There is leg drive on the first 1/4 to 1/3 of the movement on the DL.Concentrate pushing your feet through the floor after your tight set up.Again take your set one rep at a time work on perfecting your technique.

Squat i would agree again with Steve in that you should sink it deeper unless you have flexibility issues that need to be addressed.You might give pause squats a try going down and holding your squat in the bottom position for 3-5 seconds staying tight.With these you have to maintain reasonable form or you won't get the rep.Start light and work your way up.You could also get box or target of some kind to touch your butt with to get to that below parallel position as long as you maintain good form.Dont go below parallel if you can't maintain good form.Slowly work lower and lower over time to get that depth you need.

Also when you video yourself turn the camera the other way away from the light source to get a better video of your lifts.Good luck to you.
 
Joe, deadlifts look pretty good to me, but I notice the weight is lighter - looks like 60 kg or 135 lbs.  I think you're going to find it's difficult to keep that form as the weight gets heavier.  If you can video 225 lbs. (100 kg) that would be more useful for us to look at and give feed back - or whatever weight you feel is appropriate but we need to see something that's starting to feel heavy.

-S-
 
Thanks for all of the feedback everyone, Steve your right that was 135 just wanted to make sure I corrected my form before I went heavy again I will try and post a heavier and clearer video tonight. Flexibility has always been an issue of mine and even though I have gotten better the barbell is really reminding me I have much more to go, it's too bad body building was popular when I was growing up.
 
Leverages change a bit when weights get heavier and technique may start to get different also.I find when getting heavier i feel more grounded and stable and technique is actually better than lighter weights.

 
 
Here is my video of my deadlift with 225 x 5

http://youtu.be/SYhIh8vS9T8

and here is 255 x 1

http://youtu.be/PbRBlNHInNY

Let me know what you think, definitley made the lift feel more solid.

 

 
 
Couple of questions

Are you pulling kind of a "snatch grip" with almost a semi sumo stance?

hard to tell from the side - but looks like you are in between sumo and conventional

Looks like you are fighting for vertical tibia a bit too hard - a little positive shin angle might help
 
Agree w/ Brett that a different camera angle would be useful, something like 45 degrees to the front instead of the slight angle to the back you had.

But from what I saw, both 225 x 5 and 255 x 1 looked solid to me.   Keep pulling, keep putting weight on the bar as your judgement allows.

-S-
 
Thanks for your input everyone it is much appreciated.

Brett - I am using an double over hand grip, My feet are a little wider then shoulder width apart. I see what you are saying with me trying to keep my tibia vertical I will try a slight shin angle and see what happens.

Steve - Thanks a lot , I am currently doing easy strength and hoping to get up to 300 before my 40 days are up.

I am going to take another video tonight with the same weights and from a a couple of angles to give the full picture.

 

 
 
I watched your videos and it's clear 300 is very conservative for your ability. These would be my take away Points.

1.I use hip width or about 4-6" between heel stance.

2.turn toes slightly out. Fond what feels good here.

3. Grab bar close to legs and push knees out into elbow/forearm.

TThis will allow the hips, gluten and abductors to do their job as well as shorten your pull.

Also, use quad to break the bar off the floor and Hammies to finish. 
 
Brett - Here is 225x5 from a front angle, it takes a lot of concentration to keep from bringing the hips up first. Let me know what you think.

 

http://youtu.be/C3njcTY6AyE
 
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