Form Critique...

[BendtheBar]

Originally Posted by T-Bone

Two videos of today's DLs. Watching them I think I already know what you're going to say, but I'll wait for the critiques. Be honest, be kind.

I have not a word to add here. Everything looks in order. At times I thought your hips were going to sink to low, and when you start the pull they looked about where they needed to be.

Lower back seemed tight, some upper back rounding which looks to be done right.

Looks decent to me TB.

[T-Bone]

Originally Posted by BendtheBar

I have not a word to add here. Everything looks in order. At times I thought your hips were going to sink to low, and when you start the pull they looked about where they needed to be.

Lower back seemed tight, some upper back rounding which looks to be done right.

Looks decent to me TB.

Thank you. I was afraid my hips were rising too much and too early. If it looks good, then I won't fiddle with it. Onward to 275!

[BendtheBar]

Originally Posted by T-Bone

Thank you. I was afraid my hips were rising too much and too early. If it looks good, then I won't fiddle with it. Onward to 275!

Yeah I would definitely stay the course. Our body types look similar. Your form is close to mine.

[Squatter]

I couldn't find anything wrong with those deads either T-Bone. Great job!

[markievicz]

taken today , trying to see what casued my knee injury in early december.

120kg x 5

Video tại vimeo.com - Đăng tại www.KyXaoViet.Com

137.5kg x 3

Video tại vimeo.com - Đăng tại www.KyXaoViet.Com

[MikeM]

Your knees are not out over your toes at the bottom of the lift. Use your butt to force your knees out wider. When your knee comes inward, it creates a sheer force on the inside of your knee, especially your left one which is the worst offender of the two. It's one thing to shimmy a knee once in a while on a big effort, but to do it consistently builds up wear and tear in one area and weakens it.

Also, you get forward on your toes more than you should. If you're going to squat high bar, your back needs to be more upright. As it is now, when the weight gets forward on you, you chase it to get back under it which also puts stress on the knees.

Just my .02

[Beverly McD]

Start with your break-out.
Right now, you're breaking with your knees slightly in front of the bar, and using your quad musces to break the weight up.
It sets you up to squat too much on your toes, which puts a ton of strain on the knees.

Instead, set your feet slightly wider, knees under the bar, butt slightly behind it. With your center gravity located on your heels and the outsides of your feet, flex your butt and hamstrings hard to break the weight.

This helps bring the butt and hams into play more. Bigger, stronger muscle groups to help you move the weight and to take some stress off of the knees.

[Soldier]

knees out, butt back. A simple thought that I use to do all the stuff the last 2 posts talk about. Make your knees track out the same direction your feet face. Should clean things up.

[markievicz]

Originally Posted by MikeM

Your knees are not out over your toes at the bottom of the lift. Use your butt to force your knees out wider. When your knee comes inward, it creates a sheer force on the inside of your knee, especially your left one which is the worst offender of the two. It's one thing to shimmy a knee once in a while on a big effort, but to do it consistently builds up wear and tear in one area and weakens it.

Also, you get forward on your toes more than you should. If you're going to squat high bar, your back needs to be more upright. As it is now, when the weight gets forward on you, you chase it to get back under it which also puts stress on the knees.

Just my .02

Thanks Mike, this makes sense as to why I hurt the inside of my knee in December so.
Appreciate you help.

Originally Posted by Beverly McD

Start with your break-out.
Right now, you're breaking with your knees slightly in front of the bar, and using your quad musces to break the weight up.
It sets you up to squat too much on your toes, which puts a ton of strain on the knees.

Instead, set your feet slightly wider, knees under the bar, butt slightly behind it. With your center gravity located on your heels and the outsides of your feet, flex your butt and hamstrings hard to break the weight.

This helps bring the butt and hams into play more. Bigger, stronger muscle groups to help you move the weight and to take some stress off of the knees.

Many thanks for your help Beverly , lots for me to work on here.
Appreciate you taking a look and letting me know your thoughts.

Originally Posted by Soldier

knees out, butt back. A simple thought that I use to do all the stuff the last 2 posts talk about. Make your knees track out the same direction your feet face. Should clean things up.

Roger that soldier

[Fazc]

Hey Alan, only just saw this. Three things which immediately pop out:

1) On the way down you're leaning into your right hand side. This is why I requested a vid from the front, each of those reps you can visibly see veers off to the right and then as you come back up you correct that. You need to concentrate on descending centrally, or even slightly to the left and do that until it looks better.

2) From the side view, each of the final reps shows a clear inclination to come up on your toes. Now, I don't necessarily agree with Bev/Soldier's viewpoint that you should start with your butt back. I think that will limit your depth and is more of a geared thing. I think you should carry on breaking at the knee, but if you're going to do that you MUST concentrate on pushing up from the bottom with your heels.

What might help you here is a slight raised heel. This will allow your knee to track forward more freely and might help you to sit back more. Possibly.

3) As MikeM said your knees can track forward and out. At the moment you're buckling somewhat and this could possibly be caused by knees not being pushed outwards. Push them out strongly and this should allow your hips to come inline with your torso and prevent you from tipping forward.

If you can't push your knees out, then take your stance IN a little. This will allow you more room to move your knees out as you need to on the descent.