Gym Exercise Guide, and Form Discussion/Feedback

GarethSouthgate · 29 Aug 2012 at 15:15

50kg bench press

http://s896.photobucket.com/albums/...10-95AE-8E5C3CFAA9A6-265-0000002249776E72.mp4

I noticed that my elbows are moving forward (towards my legs) as I progress through the set, is this normal?

LiE · 29 Aug 2012 at 15:19

Looks OK to me, the angle makes it seems a little odd. You lost tightness on a few reps but no biggy.

GarethSouthgate · 29 Aug 2012 at 15:21

Thanks, yeah that was the best angle I could think of, not the best.

http://www.youtube.com/watch?v=Kauc-9Dl4fc

Ripptoe reckons that the bar should be in a perfect line :\ Thoughts?

Edit - Having watched it all, I think my elbows are OK.

LiE · 29 Aug 2012 at 15:26

Agreed, but it's hard to tell from your video what's going on. It's not uncommon for a little bit of movement to occur.

Syla5 · 29 Aug 2012 at 18:09

It's looking good, your bringing it down nicely in line with your lower chest, if anything all I would say is when your pushing the bar up it is also goes back towards the catchers. It should be going straight up and down, but as I said this is just a small thing, and if anything, the camera angle is not helping the way this looks?

GarethSouthgate · 29 Aug 2012 at 18:16

I think you are correct mate. Reading what Ol' Rippy has to say, my elbows are OK so perhaps I am going towards the catchers a bit too much, will see what I can do to remedy the situation.

Can't wait until I can start using the man-size plates @ 60kg, bit of an ego boost waiting there

hopefully no acne boost to go with it :mad:

Delvis · 29 Aug 2012 at 20:40

First rep or two looks like your hands are going over your elbows as you say (almost as if you are going to drop the bar type thing...You was no where near doing it but you know what I mean hopefully

)

That's about the only thing I'd keep an eye on, all in all looks good though mate. I've never really got much over 60KG for reps due to my shoulder, so it's going to be a while before I use the 30 DB's!

Which is annoying really, as I'd like to do flat BB every so often

Nice note about the bar going up and down as well, took me a while before actually realising that is what was meant to happen

Delvis · 5 Oct 2012 at 19:34

This is set one, sets two and three I had to fight rep 4 up on both a lot. I'm aware form will be breaking, so theres going to be rounding.

I've been told chest up (which I agree with) and bum down...but as noted before, if my bum goes down any lower at the start, my hamstrings aren't tight

icecold · 5 Oct 2012 at 19:56

That's such a big improvement from a few months ago!

Good tightness, good core activation, bar is well positioned, but your arse does need to be a couple of inches lower to get the most out of your legs. You don't need to have a stretch in your hamstrings for them to exert a lot of force.

Keep your set up EXACTLY the same, and then just drop your hips a few inches.

Great work!

Syla5 · 5 Oct 2012 at 19:58

Looks solid, although seems like your shoulders are ahead of the bar, same issue I seem to suffer with however I hav no idea how to corrc thi. Jam trying a wider stance but I am lot shorter then you.

Syla5 · 5 Oct 2012 at 20:00

icecold said:
Keep your set up EXACTLY the same, and then just drop your hips a few inches.

Great work!

this will probably solve the shoulder/bar positioning I was on about.

Delvis · 5 Oct 2012 at 20:01

icecold said:
That's such a big improvement from a few months ago!

Good tightness, good core activation, bar is well positioned, but your arse does need to be a couple of inches lower to get the most out of your legs. You don't need to have a stretch in your hamstrings for them to exert a lot of force.

Keep your set up EXACTLY the same, and then just drop your hips a few inches.

Great work!

Thanks mate

Core is certainly coming along and I can feel it working more now. I'll lower my arse a touch next week, and keep the chest up.

Good to know about the hamstrings, I can stop worrying now

Cheers for the critique though! Surprising what a couple of months can do eh?

Delvis · 5 Oct 2012 at 20:02

Syla5 said:
this will probably solve the shoulder/bar positioning I was on about.

Thanks, read your post above as well

Yeah, it makes sense really. I was trying to put force on to the hamstrings so they were tight before the lift...As ice said, i'll drop my butt and try from there.

One thing I have noticed....I'm not rolling it forwards as much now

icecold · 5 Oct 2012 at 20:11

Syla5 said:
Looks solid, although seems like your shoulders are ahead of the bar, same issue I seem to suffer with however I hav no idea how to corrc thi. Jam trying a wider stance but I am lot shorter then you.

I think it's a little deceptive in this video, the line of force from his shoulders is further down his back now due to him getting his lats involved.

If you look here:

It looks kind of like the same thing is going on, but I would have fallen forwards if my shoulders were too far in front of the bar.

Maybe this is why you're having trouble correcting the issue, because to be any further back would put you off balance.

Any recent videos from the side?

Delvis said:
Thanks mate

Core is certainly coming along and I can feel it working more now. I'll lower my arse a touch next week, and keep the chest up.

Good to know about the hamstrings, I can stop worrying now Cheers for the critique though! Surprising what a couple of months can do eh?

It's seriously impressive, I'll be touting you as an example. Don't take this the wrong way, but to go from form that was as jacked up as yours was to what's in the video is awesome.

Delvis · 5 Oct 2012 at 20:15

icecold said:
It's seriously impressive, I'll be touting you as an example. Don't take this the wrong way, but to go from form that was as jacked up as yours was to what's in the video is awesome.

Haha

Not taken the wrong way at all! After all, it was your generosity that sorted it out (and doms I must add, and anyone else that happened to help that day

). And lets face it, it was off somewhat!

Thanks though, it's good to hear it's improved.

LiE · 15 Oct 2012 at 15:31

Got some videos today of my deadlift, tweaked the form a bit too. Also a video of my box squatting shenanigans.

Some feedback would be great.
http://forums.overclockers.co.uk/showpost.php?p=22964340&postcount=119

Morba · 15 Oct 2012 at 15:46

LiE said:
Got some videos today of my deadlift, tweaked the form a bit too. Also a video of my box squatting shenanigans.

Some feedback would be great.
http://forums.overclockers.co.uk/showpost.php?p=22964340&postcount=119

God i hate those plates, thats why i did touch n go at the comp. hate the way they move each time they settle!

form wise, nice deads. box squats are almost like you are trying to push your ass back to get far enough onto the plates.

LiE · 15 Oct 2012 at 15:49

It's a low bar squat so that's the normal movement path

Morba · 15 Oct 2012 at 16:11

just looks like you are trying to push it back further just to get on.
got a non box squat vid to see if its the same?

LiE · 15 Oct 2012 at 16:14

of course

http://www.youtube.com/watch?v=ylliQJ4312s

With the box squat I'm just going back as much as I would in my normal squat, I'm not aiming for any specific part of the plates.

***Gym Exercise Guide, and Form Discussion/Feedback***

Gym Exercise Guide, and Form Discussion/Feedback