Form Critique...

[JTurner]

Originally Posted by T-Bone

Please let me know what you think. I have tried to incorporate the techniques from the SYTYC Bench videos. My problem with the benches in the gym is that they are too high and I can't get my feet flat on the floor.

My spotter tells me my grip is too wide and that I come down too far forward. Both feel natural to me.

Mike and BtB got you covered but to add to what Mike was saying about the bench, I have a similar bench in my garage with that useless gap and big pad at the bottom. For me it's easiest to go higher up the bench like Mike said but instead of putting my legs over the pad I put them around the bench if that makes sense, I'll attach a pic.



Having my legs wider also lets me arch better and get more drive through my hips without my ass floating up. Might be something worth trying anyway.

[MikeM]

Just noticed that part about your grip and bench height.

You can put plates under your feet to raise them up, or lifting shoes might help too, like JT. However, even if your heels are up, you still want to try and force them down even if they won't touch. That downward force will go up the bench and also it keeps you from getting calf cramps at an inopportune time!!

Your grip should be a little wide to start the lift because what you want is your forearms verticle (elbows directly under hands) when the bar is touching your chest. Where you touch is just fine. Don't listen to that spotter!

Take a video from the back or front and you can see if your forearms are verticle when you touch.

[Soldier]

Originally Posted by MikeM

Just noticed that part about your grip and bench height.

You can put plates under your feet to raise them up, or lifting shoes might help too, like JT. However, even if your heels are up, you still want to try and force them down even if they won't touch. That downward force will go up the bench and also it keeps you from getting calf cramps at an inopportune time!!

Your grip should be a little wide to start the lift because what you want is your forearms verticle (elbows directly under hands) when the bar is touching your chest. Where you touch is just fine. Don't listen to that spotter!

Take a video from the back or front and you can see if your forearms are verticle when you touch.

That rule about grip width may work for some, but mine is wider that. I have an extremely wide grip,and if I come in at all I lose quite a bit of strength. My forearms are never straight up and down.

[MikeM]

Oh yeah, lots of powerlifters use a very wide grip to shorten the range of motion, etc. and they can lift more that way.

I wouldn't recommend that to anyone though. Puts your wrists at risk due to the angle. For me, it does a funky thing in my shoulders too.

You gotta find what works for you for sure, but I would start out as safe as possible, then experiment afterward.

[Tomsen]

Hey guys!

I got the chance to do another form video on my deadlift today. I took the advice i got on my last form post and tried to flatten my lower back. I know my form deteriorated on my last rep, but what about my first two?
Hope you can give me some tips!

Thank you for this forum anyways, it helped me out very very much!

Deadlift (110kg):

You Tube

You Tube

[Cutty]

Looks good and strong man, held form, back straight. Good work.

[BendtheBar]

Originally Posted by Tomsen

Hey guys!

I got the chance to do another form video on my deadlift today. I took the advice i got on my last form post and tried to flatten my lower back. I know my form deteriorated on my last rep, but what about my first two?
Hope you can give me some tips!

Thank you for this forum anyways, it helped me out very very much!

Deadlift (110kg):
Deadlift (110kg) 140313 - YouTube

First off, strong work. Overall it looks good. You hesitate just a hair off the ground, but this is minor. Concentrate on pulling the bar back towards your body right from the start of the pull. This should help that little bit of minor hip rise you have.

Again, that is minor. Everything else looks very solid. Nice lockout too.

[Tomsen]

Originally Posted by Cutty

Looks good and strong man, held form, back straight. Good work.

Originally Posted by BendtheBar

First off, strong work. Overall it looks good. You hesitate just a hair off the ground, but this is minor. Concentrate on pulling the bar back towards your body right from the start of the pull. This should help that little bit of minor hip rise you have.

Again, that is minor. Everything else looks very solid. Nice lockout too.

Thank you guys! Now I feel more comfortable to go for twice of my bodyweight the following weeks ;-)

[bruteforce]

Close grip benching.

CGBP1 - YouTube

CGBP1 - YouTube

[BendtheBar]

Looks good to me Brute. A little looseness before you unracked. Just try to get that tight back base as much as possible.