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Old 03-29-2011, 11:40 AM   #1
Dean Dioguardi
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Join Date: May 2009
Location: New York  NY
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Squat, Press, Deadlift Form Check

I am currently doing 5/3/1 and I would like some feedback on my form. I was shooting for 5+ on the Squat and Press and 3+ on the Deadlift. This is my second cycle of 5/3/1.

I'm happy with my press form. I think I need to try and keep my lower back a bit more upright on the later reps. Squat seems decent, but I have some trouble keeping my chest upright at the bottom. Enjoy the background in the squat video. I think my deadlift is my weakest lift in terms of form. I have trouble making sure my hips do not rise too fast. I also need to stop the around the knee descent and maintain a more neutral spine.

If anyone has any other comments or suggestions for cues that can help with the lifts please respond. All links are WFS.

Squat: http://vimeo.com/21626154

Press: http://vimeo.com/21625938

Deadlift: http://vimeo.com/21625925

Thanks
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Old 03-31-2011, 10:07 AM   #2
Jose M. Perez
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Re: Squat, Press, Deadlift Form Check

The camera angle on the squat isn't very helpful. It's not possible to see what you are doing with your head and back. Try moving it to a 45-degree angle. However, your toes come up sometimes, indicating that your balance sometimes shifts back rather than staying over your ankles. The bar starts over the front of your ankles and then shifts back to over your heels. Ideally, the bar should be moving in a vertical path. Only your hips and knees should be moving horizontally. There should be almost no horizontal movement of the bar.

On the deadlift, take a look at Rippetoe's analysis of the deadlift at http://journal.crossfit.com/2006/11/...nalysis-of.tpl (wfs). The article is a free download. First, you are lining up with your shoulders directly over the bar. Try putting your shoulders slightly past the bar. To keep the hips from rising too fast, focus on trying to push your feet through the floor. This will help your hips under you. Some people have this problem because they have relatively weaker backs than legs. To get the bar up, they "cheat" by lifting with their legs. Your shoulders should be going up at the same speed that your hips are. In the video, your hips are rising faster.
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