Criqitue my squat! *video* #2

[ark94]

Alright so I recorded my squats again today!!! =D

On my squats, I felt they went muchhhh better. I was thinking, instead of bumping up 2.5lb on each side, everyyyy workout to only bump up when I can. I don’t want stall for like a week, but if I have to do say 2 workouts on 40lb. On each side, then so be it? Atleast I won’t sacrifice form as much... true?

Also, I went in, had mental focus, and didn’t fuck around. I didn’t bother taking my time at the top to think about how to go down, I just went down almost right away, and exploded up as much as I could. As you can see in the video, my back wasn’t rounding much, I hope and my stance I felt was a bit better. I also gm’ed a little bit, but not a whole lot hopefully. Critique? What are ur opinions?

Second, I uploaded my deadlift!! Okay, so not very impressed by them myself. I realized when I watched the video, my hips/ass as the reps progressed did not sit down far enough before I would lift, and my back kinda arced. I have to work on that a lot next time. Critique?

Bench press I didn’t take, because I know confidently my form is great on that. Not much to say about it. Any help on my squats and deadlifts?

YouTube - Squat and Deadlift bad form


Note: I didn't use my chucks, i am still unsure about them. actually i have a question or 2 about them.
high top? or low top? i bought a pair of lows... but hell they feel like bowling ball shoes. then the high tops felt restricting for my ankle, however i did them all the way up... which i hear only do them up 1 from the top. Input? high or low? does it matter?

 

[JDid23]

squats much better man!!!!! not sure about the shoes, but i think they will help.

For deads, i would narrow your stance and possibly your grip. You should also lockout with your glutes and bring the bar up your chins.

Much better job overall dude- you try the dynamic stretching @ all today?

 

[ark94]

squats much better man!!!!! not sure about the shoes, but i think they will help.

For deads, i would narrow your stance and possibly your grip. You should also lockout with your glutes and bring the bar up your chins.

Much better job overall dude- you try the dynamic stretching @ all today?

mhm, only the knee raises, 4 count squat, and the i think yoga plex was what it was called. i got to the gym an hour early, so i just stretched and did some other stuff while waiting for my buddy. Stretching went well, maybe made a difference, not sure but i enjoyed it.

 

[grubd]

mhm, only the knee raises, 4 count squat, and the i think yoga plex was what it was called. i got to the gym an hour early, so i just stretched and did some other stuff while waiting for my buddy. Stretching went well, maybe made a difference, not sure but i enjoyed it.

Stretching before working out is not good. It takes away from your strength and max efforts.

 

[Tblock1]

Stretching before working out is not good. It takes away from your strength and max efforts.

Not dynamic stretching. Dynamic stretching or mobility drills are very good before a workout, if he did static stretching though that needs to stop.

Ark: Your squats looked WAY better! You might want to go a little deeper, I couldn't tell because the weight got in the way but it looked like you barely were getting parallel on some reps.

 

[Glove18]

wow i know u! naw jk man. Btw those were some pretty nice looking squats man no homo.

 

[JDid23]

Stretching before working out is not good. It takes away from your strength and max efforts.

what tblock said. dynamic stretching is very underrated.

 

[ark94]

Not dynamic stretching. Dynamic stretching or mobility drills are very good before a workout, if he did static stretching though that needs to stop.

Ark: Your squats looked WAY better! You might want to go a little deeper, I couldn't tell because the weight got in the way but it looked like you barely were getting parallel on some reps.

I am watched the video again and true, u can't see my depth much because of those safety bars w/e they are called, and the way he recorded. However i am pretty sure i went below parallel, i always try to aim for that otherwise i would just move the weight down because there is no point in doing it above parallel. not sure though, maybe i wasn't :S
Thanks for the input everyone

 

[Andalite]

Your Deadlift form is terrible. Lots of things going wrong.

1.) Keep your head above the level of your hips.

2.) Keep your hips below the level of your head and above the level of your knees.

3.) shoulders ahead of the bar

4.) when you pull, everything should move in sync. Similarly, at lockout, your hips and knees lockout at the same time.

5.) don't think of the DL as a squat off the floor. It's not. It's a pull.

Oh, and mobility drills are not meant to be fun. They're meant to keep you mobile and most importantly: injury proof.

 

[ryansdad]

I'm not a expert by any means, but as far as your squat, I'd say focus your stare a little lower. I find it easier to squat lower if I'm looking at the floor about 4' away from me. As far as the DL's, narrow your stance and grip(a tad more than shoulder width) and don't arch your back at the top. Just tighten up your butt. Also, don't look up so much. Again, not an expert. I'm just passing along what I found to be more comfortable to me.

You're doing so much better from the first videos I saw of you, and it looks like you're packing on a little more weight. Keep pluggin' away at it. Pretty soon, it'll be just like breathing.

 

[ark94]

You're doing so much better from the first videos I saw of you, and it looks like you're packing on a little more weight. Keep pluggin' away at it. Pretty soon, it'll be just like breathing.

Thanks, i have packed on a solid 12lb. since i started my bulk, March 1st. I was 153.5 and now i am 165.2lb, still going up. I plan on bulking for another 6months or so, hopefully my lifts will improve more as i progress on.

Thanks for the tips. Just one questions, i have had people tell me look up, it helps with coming out the squat, look down because it helps with depth and your back, also people told me look wherever comfortable. I feel more comfortable looking up, i tried down for 2 weeks and it was okay... but i feel i get more looking up, is it where i like to look? or should i look only down... in rippetoe's book it says down, but also up if ur comfortable with that.

 

[ExtraMile]

with squats you seem to be rotating your hips down a bit still causing your lower back to round a little. Also your stance is pretty wide but your feet may be pointed out too much, your not sitting back on your heals much, point your toes a little more forward maybe. Try this; do a vertical jump as high as you can, the way you land is the stance you should use.

for your deadlift your stance is way too wide, your close to using a snatch grip on the bar. Bring your feet in, the widest they should be is shoulder width, I pull more like hip width, point your feet out only slowly. Your also dropping your hips too far and your squatting the weight up. Your locking it out my leaning back instead of snapping your hips forward and using your glutes.

 

[ark94]

with squats you seem to be rotating your hips down a bit still causing your lower back to round a little. Also your stance is pretty wide but your feet may be pointed out too much, your not sitting back on your heals much, point your toes a little more forward maybe. Try this; do a vertical jump as high as you can, the way you land is the stance you should use.

for your deadlift your stance is way too wide, your close to using a snatch grip on the bar. Bring your feet in, the widest they should be is shoulder width, I pull more like hip width, point your feet out only slowly. Your also dropping your hips too far and your squatting the weight up. Your locking it out my leaning back instead of snapping your hips forward and using your glutes.

Alright thanks a tonn. i have noticed, my stance in the squat is really fucking wide. And when i do a vertical and land, the stance seems to narrow but maybe that's how its suppose to be :S i will try a narrower stance on friday, i won't have a video but i will try it and see how it goes.

Oh and my deadlift stance and everything i notice it sucks now. I will fix it up next workout. however, i am unsure when u say im squatting it up.... what do you mean by that? i am dragging it along my shins and whatnot... how am i suppose to turn it into a pull? im a bit confused about the deadlift now.

 

[ExtraMile]

Alright thanks a tonn. i have noticed, my stance in the squat is really fucking wide. And when i do a vertical and land, the stance seems to narrow but maybe that's how its suppose to be :S i will try a narrower stance on friday, i won't have a video but i will try it and see how it goes.

Oh and my deadlift stance and everything i notice it sucks now. I will fix it up next workout. however, i am unsure when u say im squatting it up.... what do you mean by that? i am dragging it along my shins and whatnot... how am i suppose to turn it into a pull? im a bit confused about the deadlift now.

for the squat try your warmups with a stance about shoulder width and play around with it for your warmups and see which u like the best

for deadlifts by squatting it up I mean you are starting with your hips very low and your knees are very bent, and you sit straight upwards, just like your doing a squat but holding the weight in your hands instead of on your shoulders. The quads should break the bar from the floor but the power should be coming from your hams, glutes and back, these muscles flex the hip, so you should be bent a little more forward but your knees and hips should lockout at the same time. Im not really sure how to tell you how to pull the weight...

 

[Tblock1]

Yeah I just watched the deadlift part:
1) Don't look so high. I think that screwed you up, you were looking way too high.
2)Like andalite said: Don't squat the weight off the ground.

 

[cleandres]

on your deadlift tighten up right before your lift, like when you start your deadlift you hear the *clink* noise and you explode going up tighten up so its a fluid motion

 

[ark94]

Alright thanks guys. Will try out what u all said on my deadlift and squat next workout. So mainly i am looking at -

Squat i have to get a better stance, but everything else was somewhat fine?

Deadlift was my stance, and basically everything to how i lifted, and my hips etc..

On friday im going to squat the same weight, as you may have noticed it was decent, i want to be able to do my 3x5 of squats with not much trouble.

 

[ExtraMile]

like i said on the thread you are rotating your hips an little and this is rounding your back, and you need to sit back more. Stretch out before squats.