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Old 03-24-2013, 03:50 PM   #1
Neil Woodfine
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Deadlift and Squat check please.

pretty new 2 lifting so all the help would be great.

DL from last week

http://www.youtube.com/watch?v=JW5ASZK8fS0

DL from feb 1

http://www.youtube.com/watch?v=IQ6tIYZ8cUA

squats from last week bad camera angle. so not sure if u can see whats really going on

http://www.youtube.com/watch?v=ou6lnnoNr3g
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Old 03-24-2013, 05:40 PM   #2
Robert Fabsik
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Re: Deadlift and Squat check please.

Deadlift looked pretty good. You have a nice set up, but as you put tension in the system your low back rounds a little. Try to keep pressure in your abs/gut and don't let it round.

Why the reverse or mixed grip? Either hook or double overhand unless you really need to mix. I don't mix grip until triples or higher. Mix grip can make you imbalanced. Why negelect your grip? Use the rep work to build it.

Squat--seems you are coming forward. Looks like you start the squat by bending your knees and your hips first. Hips need to start first, then knees can follow. Push your knees out on the way down and the way up.
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Old 03-24-2013, 08:14 PM   #3
Eric Shuty
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Re: Deadlift and Squat check please.

On the deads I am also seeing lower back rounding. I can't tell if it's from lack off flexibility, lack of experience with form, or heavy weight. I'd like to see some reps at a lighter weight if you've got them.

On the squats I agree with Robert. Also, you seem to be parallel but it's close so be careful. Don't drift higher as the weight gets heavier like I see too often.
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Old 03-24-2013, 09:28 PM   #4
Neil Woodfine
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Re: Deadlift and Squat check please.

The mix grip comes i think from when i first started. I felt like i could lift more but couldn't hold the bar. lol. I never even thought about going back to a regular grip. I will def do that this week.

Yes my squats do tend to lean forward and i have been making a real effort not 2 lean forward. These are def better then when i first started. I don't even realize i am doing it anymore compared to when i started i could always feel my body going forward.

To start with the hips whats the best way/ques. I'm trying to simulate it right now in front of my computer. i feel like i should rotate my pelvic bone up(giving my back an arch)?? is that what you mean by starting with your hips??

My depth has always been about where it's at. I started to stretch last week for the first time ever(im 37). I seem to feel better already but will need a ton of stretching work. Any good stretching routines or must stretches for squats??

I feel real awkward doing deadlifts never feel like I'm doing them right. i will def try and focus on my abs. what kind of mobility work can i do 2 improve them?

im on my 2nd month of the SS program so would like to get everything correct.

Thx for the advice so far.
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Old 03-24-2013, 09:30 PM   #5
Neil Woodfine
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Re: Deadlift and Squat check please.

I will video my squats tomorrow and my cleans. I got away from the power cleans because i felt i wasn't even close 2 doing them right. I have an old video somewhere. I will post everything tomorrow.

Deadlifts are set 4 Wednesday but i might throw some lighter reps in tomorrow while i do my cleans 2 work on form.
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Old 03-25-2013, 08:31 AM   #6
Robert Fabsik
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Re: Deadlift and Squat check please.

For the squat, you just need to bend at your hips first and do that by pushing your butt back. If you want to do an Oly/High bar squat, you push the the hips back a little and then bend the knees. If you want more of a powerlifter/low bar squat you really push the hips back far before bending at the knees. Play with it a little bit, but just think butt back.
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Old 03-26-2013, 05:30 PM   #7
Neil Woodfine
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Re: Deadlift and Squat check please.

squats from yesterday

http://www.youtube.com/watch?v=PpzI6jd-bpU

squats with way better camera view from last week.

http://www.youtube.com/watch?v=5uex_9gmpuQ


cleans
http://www.youtube.com/watch?v=jh4vpksBh3s
http://www.youtube.com/watch?v=Lu3EfkSI6P0

i have a lighter set of squats from yesterday but YouTube still hasn't let me edit it down 4 some reason. will post it later.

also now that i found a better spot to take vids. I will try and mess around with my form and see if any of them are better. really having a hard time getting the hips 2 move first.
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Old 03-27-2013, 05:20 AM   #8
Jason Denny
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Re: Deadlift and Squat check please.

Quote:
Originally Posted by Neil Woodfine View Post
squats from yesterday

http://www.youtube.com/watch?v=PpzI6jd-bpU

squats with way better camera view from last week.

http://www.youtube.com/watch?v=5uex_9gmpuQ


cleans
http://www.youtube.com/watch?v=jh4vpksBh3s
http://www.youtube.com/watch?v=Lu3EfkSI6P0

i have a lighter set of squats from yesterday but YouTube still hasn't let me edit it down 4 some reason. will post it later.

also now that i found a better spot to take vids. I will try and mess around with my form and see if any of them are better. really having a hard time getting the hips 2 move first.
On the hang cleans, make sure your shoulders are behind the bar. Squeeze your shoulder blades together a bit, puffing out your chest. The dip from the high hang should only be a few inches and the bend it at the knees, not the waist, keeping the weight on your heels. You want to keep your torso vertical, shoulders behind the bar, this will help keep the bar as close to you as possible on the way up.
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Last edited by Jason Denny; 03-27-2013 at 05:22 AM..
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Old 03-27-2013, 09:51 PM   #9
Robert Fabsik
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Re: Deadlift and Squat check please.

The newer squats seemed better. Squatting through your hips more than onto your knees.

Be careful, the dude or chick lunging, was looking in your direction when they were taking their water bottle break. Probably thinking "Those are bad for your knees..."
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Old 04-04-2013, 05:20 PM   #10
Are-Harald Brenne
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Re: Deadlift and Squat check please.

Pretty decent weights you are handling, for being new to lifting.

I didn't like the lower back rounding on the deadlift at all. I believe you shouldn't be doing them at heavy weights till you get that sorted.

To me it seems you lack some depth on the squats.

Your squats looks alot like mine, before I trained myself into knee pain and had to start take mobility and postural correction work seriously.

You might want to do more dedicated work for the glutes, and chech out the mobility wods related to squat depth.
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