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Old 11-15-2009, 01:07 PM   #1
Philip Menagh
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Squat, Deadlift, and Power Clean Form Check

Thank you for any feedback you might have.

Squat 195x5
http://www.youtube.com/watch?v=atQpTah-8_8
Squat 200x5
http://www.youtube.com/watch?v=UbqpwauYzZM


Deadlift 255x5
http://www.youtube.com/watch?v=m_mxYNRcNHc
Deadlift 300x5
http://www.youtube.com/watch?v=F63LdTGivrI


Power Clean 145x3
http://www.youtube.com/watch?v=UQZRlivQjAo
Power Clean 150x3
http://www.youtube.com/watch?v=0mzrp0dNnVc

Squats: Sorry second video is sideways
Deadlifts: need to lower the hips? a little and get better arch
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Old 11-16-2009, 08:00 AM   #2
Anthony Rubino
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Re: Squat, Deadlift, and Power Clean Form Check

Philip,

Great work! Overall all three lifts looked good. Couple of comments;

1-On your squats, look at your knees and the angle of your shins with respect to the floor. Your knees slide forward a bit. I think you can improve this by concentrating on starting your squats by pushing your hips back.

2-Deads looked good, I feel it's beeter to lower the weight in a controlled fashion instead of dropping. Focus on the reversing the lift from the top and lower the weight down.

3-Power cleans looked good, focus on getting the elbows around faster, you will need the speed and the weight goes up.

Tony
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Old 11-16-2009, 09:56 AM   #3
Joe Cavazos
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Re: Squat, Deadlift, and Power Clean Form Check

Quote:
Originally Posted by Anthony Rubino View Post
1-On your squats, look at your knees and the angle of your shins with respect to the floor. Your knees slide forward a bit. I think you can improve this by concentrating on starting your squats by pushing your hips back.
Uh, I disagree. His knees look fine. Your shins are not going to stay perpendicular to the floor, that's just impossible.

Take a look at Rip's knees: http://www.youtube.com/watch?v=FVKEl4Wxoqc (wfs)
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Old 11-16-2009, 01:44 PM   #4
Robert Callahan
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Re: Squat, Deadlift, and Power Clean Form Check

Squat:

Agree, knees look fine. I only have two comments:

1) You are letting your chest cave at the bottom. Fight to maintain your chest up. That does not mean lead with your chest and kill hip drive, it means maintain your back angle throughout the movement by driving it up against the bar.

2) It is not a race. Take a second between reps to get a breath and tighten back up. You should not be breathing during reps as that indicates a loss of core tightness and I hope to God you were not holding your breath throughout the videos

Deadlift:

Could use a little more tightness off the ground, you are losing your lumbar curve just a hint as you start your pull.

PC:
At a cursory glance look fine to me
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Old 11-16-2009, 03:37 PM   #5
Paul Sousa
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Re: Squat, Deadlift, and Power Clean Form Check

Robert is spot on about the back angle on the squat. That was my biggest problem and I fixed it by backing off the weight and focusing on it, and really working on hip mobility by stretching and foam rolling. I also wasn't treating my warm-up reps with enough respect and woudl just go through them quickly and without much focus.
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Old 11-16-2009, 08:59 PM   #6
Anthony Rubino
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Re: Squat, Deadlift, and Power Clean Form Check

I agree that it's impossible for the shins to stay 90 degrees to the floor. I mentioned the shins and the very slight slide forward because he appears to be a bit forward on his toes at the the top of the lift (notice the heal of the left foot coming off the ground). I think by leading more with the hips and focusing on the shins, he would would stay on his heals.

I'm by no means an expert, just trying to be helpful. Sorry if my observation was off.

Keep up the good work!

Tony
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Old 11-17-2009, 12:38 PM   #7
Sam Padula
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Re: Squat, Deadlift, and Power Clean Form Check

I also had problems maintaining back angle on squats, one cue that really helped me was (I think from SS) imagine a string or a chain attached to your chest and pulling hard up toward the ceiling. Get that chest up hard, still look down (or forward) with that chest high, and if you can maintain that position through the movement, it should fix the chest caving problem. Just a thought
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Old 11-17-2009, 09:18 PM   #8
Philip Menagh
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Re: Squat, Deadlift, and Power Clean Form Check

Thanks for the suggestions all. Looks like I need to be more disciplined coming out the hole in the squat. Will work on it. Thanks again!
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