Your bigger problem is total spine stability. You're also attempting to do a high bar squat with a large amount of forward lean.
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For starters, there isn't really a point at which his spine is neutral.
Having to crank your neck back like that is a problem, too.
Can we get a video from the back?
A couple of points in no particular order:
- Don't initiate your hip break by throwing your lumbar into extension.
- If you want to do high bar (which you are doing), then you can't end up with your hips so far behind your ankles. Create more space by getting knees out and forwards, and stay much more vertical in your torso.
- Aim for neutral spine. This includes your neck.
- You need to be generating torque from your hips, rather than bouncing on end range with a bent back and doing a spine curl to get the weight up. Knees out and spread the floor with your feet.
Overall: Not terrible. You major faults are spine rigidity and neutrality (includes your head), and a general lack of torque and tension. Your intensity looks more suited to a casual stroll to the shops. Every rep should be performed deliberately, from warm up to cool down.
Deadlift: Generate tension before you lift the weight and lock out hard. The reason you find it easier to lift as you are is that it loads your back a lot more, which currently makes it easier for you to express force. Learn to drive with your legs too.
Squat: KNEES OUT. That is the only bad thing about the videos, but it is very bad. You've also gotten stuck into a semi high bar technique. The bar is high, but the way you move is more like a low bar squat. For high bar your torso needs to be more vertical and your knees more out and forwards. Alternatively, sort out your bar position and knee position and do low bar. I predict that you are going to need to work on your ankles.
Deadlift: Generate tension before you lift the weight and lock out hard. The reason you find it easier to lift as you are is that it loads your back a lot more, which currently makes it easier for you to express force. Learn to drive with your legs too.
Squat: KNEES OUT. That is the only bad thing about the videos, but it is very bad. You've also gotten stuck into a semi high bar technique. The bar is high, but the way you move is more like a low bar squat. For high bar your torso needs to be more vertical and your knees more out and forwards. Alternatively, sort out your bar position and knee position and do low bar. I predict that you are going to need to work on your ankles.
Move the bar slightly lower.Another attempt at a squat form video...
Still working on my depth which I think has got much better but obviously there's still room for improvement.
Depth aside how's it all looking?
I have a really wide stance and my feet are apart a bit, any closer and I get zero depth.
Should I change my stance to closer and do some mobility work or keep the current stance?
Edit : This was my 7th set so I was a bit tired
More knees out.
Unfortunately not good mate.
Probably already been covered by now, but:
- cranking your spine into extension and having it flex at depth is very bad. This is the opposite of generating stiffness in your core.
- compromised head position to compensate for high bar position + massive forward lean (not a traditional combo!). For high bar your knees should be a LOT more forwards and out at the bottom position, and your torso should a lot more vertical.
- stance too narrow to get into positions with your current flexibility, although I'd be concerned that you'd lose hip torque as you go wider. Keep an eye on this.
Squats:
Your positions are actually pretty good, although you need to get your knees out a bit more.
You biggest problem is coordination and activation. Drive through your heels, lock out explosively with your quads and glutes and learn to translate this from the bottom position, and get aggressive.
Most of these things will get better with more squatting.
Deads:
Holy small plates!
Same issues as your squat. Do lots of posterior chain work.
Are you saying you have flat feet?
Step 1: Fix this, without phaggy orthotics.
Step 2: Just keep your knees out.
If it isn't as simple as that, there is something else going wrong.
TC, I'm not totally convinced you have proper APT and lordosis. Considering the rest of your movement, I'm going to guess that it's a control issue. More plank, more side plank, more think about it all the time.
On your deads you actually seem to have some lumbar flexion. Stick your arse out more and have your hips slightly higher.
On the BORs you are actually looking down a bit too much and have a slightly flexed upper back. Your shoulders are also protracted (extended forwards).
This is probably why you're feeling the load in weird places.
Neutral spine, stick your boobies out slightly, check head position, pin shoulders back to neutral, externally rotate humerus, engage lats, fap.
This is probably why you're feeling the load in weird places.
Neutral spine, stick your boobies out slightly, check head position, pin shoulders back to neutral, externally rotate humerus, engage lats, fap.
Post up a video with full sized plates
First time trying Deadlifting. Really need your help on this. Doesn't feel right at all. I feel like im too tall and im arching my back at the end to lay the weights down. I know its only 10kg weights so it will be lower to the floor, but still.
Im ashamed of my form. Help
It's kind of hard to give feedback on what is effectively you squatting down too far and standing up with next to no resistance.Have you watched the videos in the OP?