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Please Criticise my Sqaut/Deadlift/Bench

mm107

High End Bro
Platinum
Ok, here is my Complete list of videos, i put them on Youtube for complication free video, photobucket wasnt working too well.

Sqauts

Deadlift

Bench

Looking for comments on my form. I put up my deadlift video yesterday, but wasnt working for alot of viewers.
 
I won't critique your squat, it looks more like an olympic squat and that's not my game...

Deadlift... your position is great before you begin to pull, then once under stress, the first thing that comes up is your ass, than your back. You need to work on your core strength, heavy ab movements... weigted sit ups, pull down abs, weighted straight legged sit ups, hanging leg raises, something like that. You also need to work on your hammies and lower back, you rounded over really fast. Good mornings, romanian deadlifts, straigt legged deads, zercher squats, things like that.

Bench, you have absolutely no arch, need an arch dude and don't bounce the weight, and your not tight at all.

I won't give you my normal puke of info, just say work on your arch, visit this place, http://www.metalmilitia.net/index_files/Page672.htm, there are several different workouts.

Watch the set ups, not saying you will become a shirted bencher or powerlifter, just what they go through to get an arch. Also pay some attention to the deadlift stuff....

Not being critical, you asked for it some I'm giving it.... ;)
 
Alright, first the squat. That's a perfect Olympic squat as far as form and depth. I'd keep my hand placement closer though and not out at the plates. There is nothing wrong at all with the squat itself, just keep progressively getting stronger and training your core.

The bench. Chambewy is right that you should stay generally tighter. It is good that you tuck your elbows rather than flare tham, that's the correct way to do it. You just looked a little relaxed on the bench in the video, keep your body tighter, flex the lats and upper back.

As far as arching, here is how I feel. I slight arch is okay, as far as big arches and leg drive, that is competitive powerlifting, the goal is to maximize leverages to lift the most weight over the shortest possible range of motion within the legal limits of the federation.....I don't bench like that because I'm not a powerlifter. Your general setup is perfect for an athlete, strength sthletes like fottball players, throwers, wrestlers (real wrestlers, lol) should be coached to bench closer to what you were doing.....a closer grip, flatter back, no leg drive, etc etc.....it just comes down to what you're training for. Powerlifters and throwers for example sometimes get a little friendly ribbing going back and forth about how the one another bench, it's all good, just depends on the goals.....again, if you don't want to compete in powerlifting, your bench is more ideal as it is now form-wise, just stay tighter, you look like you're having a jolly good time on the bench, don't be so loose.

Here we go....the deadlift. Again, for the non-powerlifter, conventional stance as you are doing is the only way to deadlift as far as I am concerned. The problem I'll adress (and bear with me through the whole thing, and some people may disagree with my DL philosophy) is that you lock the knees out too soon and straight-leg it. Now, that is not 'ideal' and wouldn't be taught as how t odeadlift, BUT, some of the strongest pullers in the world deadlift MUCH, MUCH less ideally than you do. I don't know if you're familiar with Juoko Ahola, he won the ESPN/MetRx World's Strongest Man contest 2 or 3 times in the late-90's. There is a video of him floating around on the internet where he is pulling high 700's for a triple, it is something like 775 or 790 or something for a triple. Now, most observers would cringe at his form, he practically does SLDLs, but when you look at his conditioning and the development of his erectors, you can see there is no way this guy is going to hurt himself deadlifting. Same deal for a lot of the world's best pullers using less than textbook form.

The DL is more of a lift for natural pullers than anything else. If you're built to pull, you're built to pull. A natural deadlifter finds the mechanics for their body naturally. You are built like a natural deadlifter, very long-armed, with perfect leverages for the lift. My gut instinct tells me that you're a natural puller who the lift will come easy for, and you will naturally pull the best way for your body.

Now, all that said, you want to ideally pull more textbook at this point, but don't beat yourself up over it. Try to make a conscious effort to get down better at the start and do not lock the knees out so soon. The DL is one of those lifts where you can never lift truly big weights without slight breaks in form.....John Basedow demonstrates perfect DL technique for example, but he uses weenie weights, watch the WSM and you'll see technique that you wouldn't want in a physiology text, but you'll see huge lifts done safely....My honest opinion is that you should definitely try to make sure you don't lock the knees out so soon, but don't get so cray that you stall your progress and back down to sissy weights trying to acheive the 'textbook' deadlift, when the words textbook deadlift and big deadlift almost never appear all together. Just keep the bar close to your body, and don't hitch, and I can't see you getting hurt if your erectors and abs are up to snuff and you don't use weights you clearly aren't ready for (ie, don't try 5 plates next week).

Train those erectors and abs, get a STRONG core and try your best not to lock out the knees so soon, but overall deadlifting is a beast unto itself.

Also, I suggest you PM Glenn Pendlay and ask his thoughts on it, I'd respect his opinion on the matter more than anybody's.

But, thats my input. Squat is perfect, get the hands closer.....for a a non-PL the bench is fine, but get damn tighter, and on the DL try to use better form in regard to locking out the knees too soon, but don't take the bar weight down to 225 in order to acheive 'fitness geek' form.
 
I'm with BiggT on the 'keep your hands in' while squatting. And I agree that depth is good. But...

Your right heel comes off the ground on the second rep in the vid taken from the side. This indicates that you're drving off the balls of your feet and therefore under-utilizing your posterior chain. I'd advise that you take a step back for a little bit and really learn to push more off the heels at the bottom and not rock forward at all. This will require a drop in poundage temporarily, but will result in a big jump over a longer term.

I'm telling you this out of direct experience. Check out this link and you'll see what I mean:

http://www.elitefitness.com/forum/showthread.php?t=449633
 
Guinness5.0 said:
I'm with BiggT on the 'keep your hands in' while squatting. And I agree that depth is good. But...

Your right heel comes off the ground on the second rep in the vid taken from the side. This indicates that you're drving off the balls of your feet and therefore under-utilizing your posterior chain. I'd advise that you take a step back for a little bit and really learn to push more off the heels at the bottom and not rock forward at all. This will require a drop in poundage temporarily, but will result in a big jump over a longer term.

I'm telling you this out of direct experience. Check out this link and you'll see what I mean:

http://www.elitefitness.com/forum/showthread.php?t=449633

Why do I always miss that on videos??? lol, I still feel bad for missing it on yours a few months ago.....Guiness is right though, check out the link and see what a good eye madcow has.
 
BiggT said:
Alright, first the squat. That's a perfect Olympic squat as far as form and depth. I'd keep my hand placement closer though and not out at the plates. There is nothing wrong at all with the squat itself, just keep progressively getting stronger and training your core.

The bench. Chambewy is right that you should stay generally tighter. It is good that you tuck your elbows rather than flare tham, that's the correct way to do it. You just looked a little relaxed on the bench in the video, keep your body tighter, flex the lats and upper back.

As far as arching, here is how I feel. I slight arch is okay, as far as big arches and leg drive, that is competitive powerlifting, the goal is to maximize leverages to lift the most weight over the shortest possible range of motion within the legal limits of the federation.....I don't bench like that because I'm not a powerlifter. Your general setup is perfect for an athlete, strength sthletes like fottball players, throwers, wrestlers (real wrestlers, lol) should be coached to bench closer to what you were doing.....a closer grip, flatter back, no leg drive, etc etc.....it just comes down to what you're training for. Powerlifters and throwers for example sometimes get a little friendly ribbing going back and forth about how the one another bench, it's all good, just depends on the goals.....again, if you don't want to compete in powerlifting, your bench is more ideal as it is now form-wise, just stay tighter, you look like you're having a jolly good time on the bench, don't be so loose.

Here we go....the deadlift. Again, for the non-powerlifter, conventional stance as you are doing is the only way to deadlift as far as I am concerned. The problem I'll adress (and bear with me through the whole thing, and some people may disagree with my DL philosophy) is that you lock the knees out too soon and straight-leg it. Now, that is not 'ideal' and wouldn't be taught as how t odeadlift, BUT, some of the strongest pullers in the world deadlift MUCH, MUCH less ideally than you do. I don't know if you're familiar with Juoko Ahola, he won the ESPN/MetRx World's Strongest Man contest 2 or 3 times in the late-90's. There is a video of him floating around on the internet where he is pulling high 700's for a triple, it is something like 775 or 790 or something for a triple. Now, most observers would cringe at his form, he practically does SLDLs, but when you look at his conditioning and the development of his erectors, you can see there is no way this guy is going to hurt himself deadlifting. Same deal for a lot of the world's best pullers using less than textbook form.

The DL is more of a lift for natural pullers than anything else. If you're built to pull, you're built to pull. A natural deadlifter finds the mechanics for their body naturally. You are built like a natural deadlifter, very long-armed, with perfect leverages for the lift. My gut instinct tells me that you're a natural puller who the lift will come easy for, and you will naturally pull the best way for your body.

Now, all that said, you want to ideally pull more textbook at this point, but don't beat yourself up over it. Try to make a conscious effort to get down better at the start and do not lock the knees out so soon. The DL is one of those lifts where you can never lift truly big weights without slight breaks in form.....John Basedow demonstrates perfect DL technique for example, but he uses weenie weights, watch the WSM and you'll see technique that you wouldn't want in a physiology text, but you'll see huge lifts done safely....My honest opinion is that you should definitely try to make sure you don't lock the knees out so soon, but don't get so cray that you stall your progress and back down to sissy weights trying to acheive the 'textbook' deadlift, when the words textbook deadlift and big deadlift almost never appear all together. Just keep the bar close to your body, and don't hitch, and I can't see you getting hurt if your erectors and abs are up to snuff and you don't use weights you clearly aren't ready for (ie, don't try 5 plates next week).

Train those erectors and abs, get a STRONG core and try your best not to lock out the knees so soon, but overall deadlifting is a beast unto itself.

Also, I suggest you PM Glenn Pendlay and ask his thoughts on it, I'd respect his opinion on the matter more than anybody's.

But, thats my input. Squat is perfect, get the hands closer.....for a a non-PL the bench is fine, but get damn tighter, and on the DL try to use better form in regard to locking out the knees too soon, but don't take the bar weight down to 225 in order to acheive 'fitness geek' form.

WHOAAA BRO!!! K TO YOU!!

Nice long answer.

The bench: Yea, that day your right i was having a good time there. Looks like i might need more focus. Im very focused on weekdays, that was a weekend where no on was there and i was foolin around some having a good day. Ill Make an EFFORT To Make my Back tight and push through it through the bench. About the arch, Yea, Chambewy,thanks for the input im just not going for PL style bench. I understand you can lift more weight, but im a regular bench athlete i guess lol.

Squat, Yea i could def get my hands alittle closer. I just read somewhere that a good technique is to "Pull" the bar apart. So i use the olympic stopper to "pull the bar apart" Ill def get my hands closer from now on. Thanks about the sqaut. I was box sqauting 315. ATF =225 lol. BIG DIF going real DEEP.

ok, now onto the dead.

I see where i lock my knees out first. Def will work on that. Im trying my best to keep form, i nkow what ya saying BIGTT, about deadlifting and form dont go together lol. Ill def keep that in mind to make my BEST effor to keep form. Thanks man for the great reply!!

I will def make a effort to hit my abs 2x week now for core strenght. Thanks BIGTT and CHAM!
 
mm107 said:
Yea, i felt my calves coming up just a little fuck!

I thought maybe it was because they were TIGHT AS SHIT from CARDIO and just wouldnt stretch out. Next Sqaut Video will tell!
That's not it, really. If you are back on your heels like you should be, they won't come up. When they're supporting half of your weight and half of the bar's weight, they're planted to the ground :) If you were tight, you'd lean way forward or just not go as deep. That's what I think, anyway.
 
From a purely MECHANICAL POV:

Get some plates under your feet for your bench, that's why you don't have an arch. IMO, the bench is too high for you (common problem), your thighs should be parallel to the floor, you're losing leverage, but more importantly, it's a bad position to have your hips/back in, seriously and I'm not gonna mention the lack of a spotter *sigh* I assume that normally your camera person would spot you, RIGHT?! :qt:

Your 135 squat was TEXTBOOK, but you rounded your back out on the 225 at times. The very knowledgeable posters above have given you some fabulous informatoin about how to correct your form.

You're deadlift scares me, honey, okay? I understand about the breaking of form when you go heavy but you're pulling with your UPPER back and you're putting strain on your lumbar region, which puts you dangerously close to facet or disc injury territory. If you don't get that form corrected you're going to blow something out when you eventually go heavier. Try thinking ASS OUT heels THROUGH the floor with your dead (if that makes sense). Your back should be in EXACTLY the same position as you have with your 135 lb. squat. Your BODY knows the position, but I think you're going too heavy and forcing it (maybe trying to protect your shins a little, too ...) and it never fails, with a deadlift if you go too heavy the first thing that happens is you start using your upper torso.

Get down, block, power up from your hips while envisioning driving your HEELS THROUGH the floor. The movement should feel like it comes entirely from your knees/quads/hips/glutes, very little to no back/shoulder/torso movement.

Like Chambewy20 said, build up your core, that will give you an easier time maintaining your block. If you have a strong core/erectors you can get away with a bit, but you need the muscle there to protect you FIRST, if that makes sense.
 
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