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Old 05-27-2009, 05:53 PM   #1
Michael Clements
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Progress from SS

Been a month since i read SS and i never realized how wrong i squated before lol but these are my lifts at 165lbs. Any advice is appreciated

http://www.youtube.com/watch?v=KmqUnIXgKLs wfs Squat 185lbs

http://www.youtube.com/watch?v=EweseFLqqOY wfs Deadlift 225lbs
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Old 05-27-2009, 06:45 PM   #2
Jacob Cloud
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Re: Progress from SS

Squat:
Too much time setting up
Bar might be a bit high, hard to tell from this angle
Depth too shallow
Use the stretch reflex more coming out of the hole
Knees are sliding forward, gets worse towards the end

Deads:
Head should be more neutral IMO
Chest up, set your back
This weight is pretty light for you so it's hard to tell where your form needs more work.


That might sound like I'm ragging on you, but I'm not. Just notes as I watched it. Keep up the good work and you'll be piling on the weight in no time.
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Old 05-28-2009, 06:56 AM   #3
Michael Clements
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Re: Progress from SS

Thanks, i know my squat needs work.. i used to be the guy that 1/4 squated at the gym :/ but im trying to change that.. Anyway ill work on the things you mentioned
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Old 05-28-2009, 08:44 AM   #4
Michael Pilhofer
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Re: Progress from SS

Hey Michael,

If you can, get with a coach to tweak some of these issues. It may seem expensive, but if you are serious about lifting...it is well worth it.

With the Squat, Jacob hit just about every point. I would add keeping those ELBOWS UP, and it is hard to tell but your stance may be to narrow. There is a lot to fix here and a good coach would help to prioritize the tweaks...as some will clean up others.

Deadlift. CHEST UP....chest up.....and....chest up. I can't say this enough. You are not at all "Squeezing" this weight off the ground with your back in the right position. Again, Jacob hit the big points...and again some good eyes "in the same room" would help to get you immensely.

All the best.

Michael
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Old 05-28-2009, 10:53 AM   #5
Michael Clements
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Re: Progress from SS

Michael thanks for the extra advice. I would love to get a coach but im broke atm and i don't know of any coaches in my area. Another thing there isn't any crossfit affiliates in my area (windsor, on) Hopefully with posting some vids on here and focusing on my form i can manage to improve my squat and deadlift.
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Old 05-28-2009, 11:16 AM   #6
Jacob Cloud
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Re: Progress from SS

In that case, don't be shy about posting the vids. It's entirely possible to attain good (if not great) form on your own, but extra sets of eyes really keep you honest. I posted what I thought was good form once and got slammed, and it was an eye-opener. My form is still not great by any means, but I've been able to improve it and get stronger by being willing to take criticism and advice. Put some extra practice in and get another vid up, stat.
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Old 05-28-2009, 12:19 PM   #7
Graeme Howland
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Re: Progress from SS

I think your squat stance is probably too narrow, but it's hard to tell from that angle, let's see a 45 degree angle. Also drive your knees out to the side more, that will allow you to get another few inches depths as you sit between your legs. As Jacob said, bar position might be a bit high for SS style squat.

Overall you clearly have the right idea, keep it up.
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Old 05-28-2009, 12:26 PM   #8
Warren Albert
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Re: Progress from SS

I agree with above. Widen your stance a little, point your toes out more and work on pushing your knees out. That alone will help fix most of your squat problems.
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Old 05-28-2009, 01:27 PM   #9
Michael Clements
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Re: Progress from SS

Thanks for all the posts guys... i will try a wider stance and lower bar position also ive been watching some videos on improving hip drive so hopefully that will help me. More videos will be on the way. Thanks again!
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