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Old 04-03-2015, 04:04 AM   #1
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Default Squat & Deadlift Form Check

Hows my form doing?





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Old 04-03-2015, 04:25 AM   #2
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They're both set to private atm.
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Old 04-03-2015, 04:33 AM   #3
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Old 04-03-2015, 05:41 AM   #4
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Disclaimer: I am no expert.

But what I can see straight away with the squat is that the bar path is one heck of a curve, whereas it should be as close as possible to a vertical line. From what I understand, anyhow. If this is the case, I'm not sure how to improve it, unfortunately. :/

Deadlift looked quite a bit better though - again, as far as I can tell.
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Old 04-03-2015, 10:11 AM   #5
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Dray is correct about bar path. And, if someone claims to be an expert - run.

Your deadlift looks good. Fight to maintain that form as your weight increases.

Your squat: The first thing an 'expert' will say is your knees are drifting too far forward. That's not the issue. Two issues I see you should correct before adding weight.
1. Your torso and head. It should move as one stationary unit around the hips. Flat and solid doesn't mean straight either. Your upper body and head should feel as if it's cast in stone hence the term - get tight. Chris Duffin's videos explain this and Duffin is a badass.
2. Weight distribution on your feet: Get flat soled shoes or squatter's shoes if they feel more comfortable. Draw a line from the middle of your ankle to the bottom of your feet. That is where the weight should stay centered throughout the lift.

This will fix bar path and create a base of squat you can really work with. You should check back with form after about 4-6 weeks. Muscle memory is a funky thing and takes a while for a form to catch. It's called being in the groove and it takes time. Good luck man.
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Old 04-03-2015, 01:22 PM   #6
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Thanks. Which Duffin video, the recent one on Mark Bell's channel? Also, I don't quite understand the whole "draw a line from the middle of your ankle to the bottom of your feet" thing.
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Old 04-03-2015, 05:40 PM   #7
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Yeah...that can be confusing. Here's a pic illustrating what I meant comparing three different styles:

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Old 04-03-2015, 06:00 PM   #8
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You're rushing the movements which is making them sloppy, and you can rush them because the weight's too light for you.

As a general rule, treat every lift as though it's 100lbs heavier than it is. Take your time to set up, take a deep breath and HOLD IT to make everything tight. At the bottom of the deadlift or the top of the squat, let your breath out, take 2 breaths in and out, then a BIG breath in.

Taking that deep breath and slowing things down will probably shake out the other little issues we're seeing. They will at least become a bit clearer.

Next videos, try to film at 45 degrees rear of you, we can see more then.
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Old 04-03-2015, 07:40 PM   #9
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Quote:
Originally Posted by Kyle Aaron View Post
You're rushing the movements which is making them sloppy, and you can rush them because the weight's too light for you.

As a general rule, treat every lift as though it's 100lbs heavier than it is. Take your time to set up, take a deep breath and HOLD IT to make everything tight. At the bottom of the deadlift or the top of the squat, let your breath out, take 2 breaths in and out, then a BIG breath in.

Taking that deep breath and slowing things down will probably shake out the other little issues we're seeing. They will at least become a bit clearer.

Next videos, try to film at 45 degrees rear of you, we can see more then.
The text in bold about breathing is very important for you to start practicing now. With volume, squats and dead lifts will eventually force you to pause, breathe and compress between reps as weight gets more intense. You're breath control will soon be just as vital as strength. Personally, as I progressed in weight in squats I eventually hit a point where I had to regress in weight in order learn to breathe properly.
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Old 04-03-2015, 10:37 PM   #10
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Great advice above. After taking that the advice aboe, mainly slowing down and staying extremely tight, treating all the reps the same, addressing the form, I would be to add weight. If it's too light you have a lot of wiggle room to mess around. I would pick something heavier, something you can do like 7-8x MAX or so and do 2-3 very controlled reps with several sets.
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