Deadlift, Squat, OHP form check

DarkShadow · 10 Jul 2009 at 17:45

I'm 2 weeks into the 5x5 stronglift programme and the weights are starting to rack up. I'd appreciate any C&C on the form. Apologies in advance for vid quality, using iphone 2g + harsh lighting isn't the best but it's all I have.

Deadlift - This is the most important one for form. Some of you guys may remember my 140kg vid, I've dropped the weight and it's crucial I get this right as I want to hit 170kg+ for end of the year with the correct form.

140kg (wrong form):

85KG Form Test:

6th Set 85KG Back view: http://www.youtube.com/watch?v=fNUJ8010_XQ

OHP - 45kg Is my torso shifting a bit too forward?

Squat - 97.5KG everything seems fine to me.

Front view: http://www.youtube.com/watch?v=eN5VUIqZr9Q

Thanks

dun · 10 Jul 2009 at 17:52

I was just about to say the vids are mixed up/ don't work

Watching now...

Hard to say from the vid quality/ angles mate.

Deadlift-looks a lot better than the first one and quite tidy. If I was nitpicking perhaps your hips are rolling back when at the bottom just as you start to come back up, maybe hamstring tightness related?
OHP- I don't do them like that, I tend to keep everything more rigid so I can't say.
Squat- Hard to see from either angle but looks good, just keep the knees tight so they aren't swaying out on the way down and in on the way up.

Just get the feel for everything and do what you feel is best. Some guy looking at crap videos on the internet is no where near as helpful as just feeling what is right for you and what get the best burn

DarkShadow · 10 Jul 2009 at 18:16

dun said:
Just get the feel for everything and do what you feel is best. Some guy looking at crap videos on the internet is no where near as helpful as just feeling what is right for you and what get the best burn

Haha - I've finished working and I'm jobless for the summer, so I can't quite justify an iphone 3gs as of yet

Thanks for your input Dun. DL was my biggest concern, I feel pretty confident about the Squat/OHP.

I'll bear that in mind. I'm easing on the increments for the Deadlift until I feel confident in my form.

fluffmct · 10 Jul 2009 at 18:19

Definitely hard to say with those vids but real quick:

DL - Looks good except your hips don't go forward enough at the top in my opinion
OHP - Don't do these often so I'll let someone else comment
Squat - Careful with your rhythm. Control it more on the way down and fire it up. Watch the knees coming in on the way up and go deeper if you can (or at least be consistent with your depth)

Pretty minor things really and won't be enough to injure you but you're right to sort it now before you get to silly weights, which won't be long by the way you're progressing

Freefaller · 10 Jul 2009 at 18:45

DL technique has improved dramatically. I'd still try and get your arse a little lower, and push the hips through more on the top part of the lift, other than that it's good. I prefer resetting the bar each time of a lift - but that's your call.

Squat, try and push the middle back in a bit more, and keep your head and shoulders up more - otherwise nice and deep which is good. Legs are quite far apart but that could be personal choice, also just make sure your legs don't bow inwards i.e. keep your knees from moving towards one another.

OHP I don't lock out my shoulders as you do I just do a military press but standing.

Morba · 10 Jul 2009 at 22:11

Squat: too fast for my liking, right from the start. you stood back then went for it.
stand back, position yourself, take a breath, rep out... slower

might be worth getting a box to box squat, that might help with the speed

OHP: personally, i press it and keep it infront, i dont bring my head infront of the bar.

Royality · 11 Jul 2009 at 12:56

This is a useful link:

http://www.scribd.com/doc/10456641/Starting-Strength

Very comprehensive guide to the basic compound lifts. It's quite epic though.

etom · 11 Jul 2009 at 13:05

i have got a bad feeling my deadlift is like your first one! really gets me down its the same with bors etc i just can't seem to postion my back right and if i lower weight to much i get bored after a few reps and forget about it..maybe i should fork out 40quid on a session with a personal trainer as my gym friends seem to be equally as useless.

Morba · 11 Jul 2009 at 13:07

a lot of people seem to have that sort of form.
it is much easier to help someone when you are with them, as much as you can read perfect form guides online or in a book, there is nothing like being shown and helped into position

Royality · 11 Jul 2009 at 14:14

Morba said:
a lot of people seem to have that sort of form.
it is much easier to help someone when you are with them, as much as you can read perfect form guides online or in a book, there is nothing like being shown and helped into position

No doubt. Knowing how lifts are actually meant to be done in theory can help though, and at least you aren't the guy doing partial squats at 150kg whilst reminding everyone how dangerous it is to squat deep!

Morba · 11 Jul 2009 at 14:16

oh hell yeah, but there are certain things that just cant be taught with text

etom · 11 Jul 2009 at 14:19

Royality said:
No doubt. Knowing how lifts are actually meant to be done in theory can help though, and at least you aren't the guy doing partial squats at 150kg whilst reminding everyone how dangerous it is to squat deep!

defiantly agree with that, got a friend who squats 120kg for 8-10 leg presses 190kg or so from those stats alone i knew something was up. Then i see him squat about half way everytime, i can't tell him either as he gets angry about suggesting he has bad form it :eek:

. although i do hint at it a lot

i mite try video it and put it up here for a laugh and show him the comments

Jeffstar · 11 Jul 2009 at 14:38

Royality said:
No doubt. Knowing how lifts are actually meant to be done in theory can help though, and at least you aren't the guy doing partial squats at 150kg whilst reminding everyone how dangerous it is to squat deep!

Haha, there's one in every gym. You'll always get those building ego rather than building muscle.

DarkShadow · 14 Jul 2009 at 13:24

Thanks for the constructive criticism guys. Looking at my squats my knees look quite worrying. I took all feedback and trained hard yesterday and I found the squats a lot more challenging @100KG (psychological perhaps?). I'm quiet scared that I might be hitting a plateau quite soon. I may have started the squats a tad bit heavy as the volume is really starting to take a toll 3x a week.

Royality said:
This is a useful link:

http://www.scribd.com/doc/10456641/Starting-Strength

Very comprehensive guide to the basic compound lifts. It's quite epic though.

Ironic you mention that, I've been reading the second edition