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Exercise Form Videos, articles and resources to help you with your squat, deadlift, bench press form and more.

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Old 10-21-2013, 09:39 AM   #411
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Originally Posted by TDawg75 View Post
Uploading this for a depth check. You can't really tell much about my form here (other than it is one of my heavy sets and I get a little squirrelly on the upstroke, lol) But I am more concerned with my depth. Is this low enough for a USAPL competition meet? Thanks!

http://www.youtube.com/watch?v=82mobYVz3r0
Depth looks good to me.

I don't think you'll have any issues getting white lights in the USAPL.
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Old 10-21-2013, 09:46 AM   #412
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Posting this from my phone - hopefully the video posts OK.

Recently strained my back which made me re evaluate my squat and deadlift form. I went super light and am focusing on my form as I slowly increase the weight.

Here's a side view of my squats. deadlift video to follow.

http://www.youtube.com/watch?v=obMFfOHUX6c

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Your lower back is round and you are falling forward as you try to reach depth. The bar is not staying over the middle of your toes.

To me it looks like your knee alignment is inside your foot alignment, but it's hard to tell form that angle. This could be a major contributing factor. Knees have to be out on wide stance squats.

Honestly I would bring your stance in some and work on depth and staying upright, then move it out if needed.

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Old 10-21-2013, 09:51 AM   #413
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And here's a front view of my sumo deadlift.
Your grip is too wide. Your arms need for be at a 90 degree angle to the ground. This will maximize the upright position and leverage. You need to sink your hips and stick your chest out. Your head is way forward of the bar and this is causing a decrease in leverage and pulling power.

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And a side view of my standard deads
Not bad. Watch your head position. In moves forward of the bar then pulls back in right before the pull. If you pull with it forward, before you get it set, you're going to RDL the deadlift.

Get your grip, lock your arms, stand up as tall as possible, sink your hips then pull.
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Old 10-21-2013, 10:16 AM   #414
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Your lower back is round and you are falling forward as you try to reach depth. The bar is not staying over the middle of your toes.

To me it looks like your knee alignment is inside your foot alignment, but it's hard to tell form that angle. This could be a major contributing factor. Knees have to be out on wide stance squats.

Honestly I would bring your stance in some and work on depth and staying upright, then move it out if needed.

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Originally Posted by BendtheBar View Post
Your grip is too wide. Your arms need for be at a 90 degree angle to the ground. This will maximize the upright position and leverage. You need to sink your hips and stick your chest out. Your head is way forward of the bar and this is causing a decrease in leverage and pulling power.

Not bad. Watch your head position. In moves forward of the bar then pulls back in right before the pull. If you pull with it forward, before you get it set, you're going to RDL the deadlift.

Get your grip, lock your arms, stand up as tall as possible, sink your hips then pull.

Thanks BTB. I try to take in everything you say like a sponge.
I'll work on these for a bit and then take some new videos in a few weeks.
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Old 10-21-2013, 11:43 AM   #415
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Depth looks good to me.

I don't think you'll have any issues getting white lights in the USAPL.
Thanks, Steve! It would really suck to make it to a competition and find that I haven't been going low enough.
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Old 10-31-2013, 04:35 PM   #416
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I am 6.8 tall and 339lbs and was wondering if I am doing the squat and deadlift correct? Or what I need improvement on? Thanks






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Old 11-01-2013, 06:04 PM   #417
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Deadlifts look fine. Squats you need to open your knees and get deeper.

Keep practicing and post updates every month or so.
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Old 11-01-2013, 06:16 PM   #418
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I am 6.8 tall and 339lbs and was wondering if I am doing the squat and deadlift correct? Or what I need improvement on? Thanks

Watch this Mustafa

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Old 11-15-2013, 03:18 AM   #419
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Default Lumbar flexion & DL

Been following BTB's videos on Youtube for a good while now but never actually came here to see what the forum holds. Anyway, I might need some help with my deadlift form.

Below is a video of my third DL set (x5) of the day. After warmups (foam rolling, mobility work and other small things + several lighter DL sets) I felt great and ended up using approximately 90% of my 1RM on the working sets. Haven't worn any gear in ages and I prefer to do all my lifts raw. Once I watched the set from my camera I noticed that I have a slight lumbar flexion during the execution of the lift. Additionally the speed wasn't up to where it should be. After that third set I deloaded the bar and tried to concentrate on fixing the flexion but with no results. I'm aware that I have had the same problem in the past but I think it's finally time to work on it. Could you give any advices what should I do to have more neutral spine during the lift? If you watch closely, the back rounds a bit already when I grab the bar and pull my hips lower.

Could it be that the problem lies with my setup? I prefer to brace the core the Supple Leopard/Starrett-way. Due to my height and length of my limbs I place the bar several inches away from my shins. Getting my shins closer doesn't do a thing to the flexion and I feel way, way weaker during the lift than having the bar more away from me. Nowadays I concentrate going a bit lower with my hips just so I can use more leg drive in the beginning of the lift. It seems that my hips don't shoot up before the weight (apart from the last rep on the video) so I don't see any problem with it. I don't know if I should open up my chest even more before the actual lift but I fear that might put my hips too low. I'm aware that I don't always manage to keep my chin tucked with the heavier sets but I'm getting there training day after training day.

Is my mobility the limiting factor here? Usually I do mobility work every day and prior to DL day I spend roughly 10-15 minutes with my hip flexors the evening before the training day just to open them up more for the deadlifts.

Am I lost with the awareness of using my body or have I just created a poor technique by doing the same thing again and again? Pavel's advice of imaging having a tail and his cue about the wedge in the deadlift flattens the back but at the same time gives just temporary stability on the anterior core from the minor overextension of the spine. Additionally, using the wedge causes me to lose the bracing of the core.

Should I just concentrate on anterior core work (rollout variations, TRX exercises, reverse crunches, different bridging variations) even more from now on to strengthen the lower back and to keep it from rounding?

Am I chasing something I can't reach and thus overanalyzing things? Or should I use less weights for volume block's 5 rep sets in order to be better at controlling the lower back more? The minor lumbar flexion doesn't cause any pain and my CNS doesn't get fried due to those heavy sets so I can do them weekly without any problems.

Of course I'm aware that the problem could be part of all those things mentioned above.

If anyone spots any other mistakes in the video, feel free to comment. Any help is appreciated.

/watch?v=g4cjuSnaA6k

(the video is in youtube so add the site's address to the beginning of the URL above 'cause as a new user I wasn't able to post URL in my message)

Last edited by notti668; 11-15-2013 at 03:21 AM.
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Old 11-17-2013, 12:40 PM   #420
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I am new to deadlifting, pls critique as much as u can, so i can fix it.



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