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  1. #26
    M&S Elite Member zach90's Avatar
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    also eric when you unrack the weight stand completely under the bar with both feet. when you start to get real heavy that split stance thing will be dangerous
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  2. #27
    Former M&S Editor Steve's Avatar
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    It appears like you might be having a depth issue. Stance looks a hair wide, and feet are angled way out.

    Try to get us a video from the back. That will help us a bit.

    With this combination it's very hard to not squat without having your knees buckle in a bit. This is causing you to lean forward as you try to hit depth. When I say buckle in it's minor, but enough to cause issues.

    I might suggest tightening your stance a bit. This should help your knees track better with your foot angle. You want to be able to push the knees out a bit to reach that foot angle when sinking, and not having them buckle in if that makes sense.

    Last edited by Steve; 08-03-2011 at 11:50 AM.
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  3. #28
    The Beardless One
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    I may or may not be getting a video of some Squats tomorrow.

  4. #29
    High on Life linedriver465's Avatar
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    Hopefully a video will be incoming with me deadlifting 362.5 for reps today!
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  5. #30
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Hopefully a video will be incoming with me deadlifting 362.5 for reps today!
    Get after it!
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  6. #31
    High on Life linedriver465's Avatar
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    Deadlift 362.5lbs for 6 reps. Bodyweight 178.8lbs

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  7. #32
    Seasoned M&S Veteran darshan's Avatar
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    @linedriver

    looks good to me. Can I please have your calf workout? :L
    I Want to Tone, But I Donít Want to Get Too Big

  8. #33
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    Agree with Darshan - nothing to critique except to say your deads are great

    I really like your aggressive approach to the bar. I didn't know you reset after each rep. It's a bonus how quickly you are able to get set and tight in between each rep. I'm not sure if that would actually be considered 6 singles or not.
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  9. #34
    High on Life linedriver465's Avatar
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    Quote Originally Posted by darshan View Post
    @linedriver

    looks good to me. Can I please have your calf workout? :L
    haha. Thanks Darshan!

    My calf workout... mmm... well besides heavy lunges, squats, deadlifts, and the occassional GHR, I mostly just do about 500+ skips on the jump rope before working out.

    Although, I think I've also been blessed with genetically large calves (thanks to the papa bear!). I've been told I have Adonis-like calves
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  10. #35
    High on Life linedriver465's Avatar
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    Quote Originally Posted by Squatter View Post
    Agree with Darshan - nothing to critique except to say your deads are great

    I really like your aggressive approach to the bar. I didn't know you reset after each rep. It's a bonus how quickly you are able to get set and tight in between each rep. I'm not sure if that would actually be considered 6 singles or not.
    Thanks Jim! I really find if I think too much about the lift beforehand, then I end up psyching myself out. My usual plan of action before the lift is to get some water, walk around, and take my mind (temporarily off lifting).

    However, once I start applying chalk my mind lasers in on visualizing the lift. Sometimes you just gotta walk up, grip it and rip it!

    Yeah, from Wendler and Ripptoes readings, IIRC they encourage a slight reset. If anything, it's like 5 seconds between reps max. If anything, it's form/quality over speed/quantity.
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  11. #36
    Squattatron Squatter's Avatar
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    You are also a good study LD
    My favorite part of lifting is having the opportunity
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    thanks for everyone who helped to critique my form. I will try to get a video from the back for everyone to see. Also, to make sure, i have to tighten my stance by bringing my feet closer together and have my feet on less of an angle? Then i must make sure to push from my hips rather than through my legs?

  13. #38
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Deadlift 362.5lbs for 6 reps. Bodyweight 178.8lbs

    Pretty solid LD. You are RDLing just a bit. Notice that with most reps your hips are starting a bit low. When you initiate the rep you are at a slightly weaker natural leverage point so your hips start to come up. When this happens, there tends to be some overcompensation.

    When you grab the bar, start with hips a bit high and sink them until you reach that leverage point. Then initiate the pull. Again, your RDLing is very minor.
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    High on Life linedriver465's Avatar
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    Quote Originally Posted by Steve View Post
    Pretty solid LD. You are RDLing just a bit. Notice that with most reps your hips are starting a bit low. When you initiate the rep you are at a slightly weaker natural leverage point so your hips start to come up. When this happens, there tends to be some overcompensation.

    When you grab the bar, start with hips a bit high and sink them until you reach that leverage point. Then initiate the pull. Again, your RDLing is very minor.
    Thanks Steve! I appreciate the honest, comprehensive feedback. Although, I'm not quite sure what you mean by the bolded part. Are you saying my hips should move downward as I pull the bar upward?
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  15. #40
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Thanks Steve! I appreciate the honest, comprehensive feedback. Although, I'm not quite sure what you mean by the bolded part. Are you saying my hips should move downward as I pull the bar upward?
    Grab the bar with your hips high. Check the Rippetoe video about the 1:40 mark. He says "without lowering your hips...etc...leave your ass in the air."

    http://www.youtube.com/watch?v=Syt7A23YnpA

    He's teaching things differently then me, but it's sort of the same concept. You want to sink your hips to that natural leverage point and then stand up. You are are grabbing the bar with your hips low, trying to sink into a proper form point when you really want to start high and naturally sink until you feel that strong leverage point.

    Rippetoe has you stop when your shins hit the bar. I prefer to teach sinking the hips until you feel that perfect, strong leverage point. Both approaches take you to about the same place.
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    High on Life linedriver465's Avatar
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    Quote Originally Posted by Steve View Post
    Grab the bar with your hips high. Check the Rippetoe video about the 1:40 mark. He says "without lowering your hips...etc...leave your ass in the air."

    http://www.youtube.com/watch?v=Syt7A23YnpA

    He's teaching things differently then me, but it's sort of the same concept. You want to sink your hips to that natural leverage point and then stand up. You are are grabbing the bar with your hips low, trying to sink into a proper form point when you really want to start high and naturally sink until you feel that strong leverage point.

    Rippetoe has you stop when your shins hit the bar. I prefer to teach sinking the hips until you feel that perfect, strong leverage point. Both approaches take you to about the same place.
    GOTCHA! I know this may sound kinda dumb, but are you pulling the bar while you sink into that strong leverage point?
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    Default 160kg x 4 deadlift at 80kg BW

    Its a bad angle but any help on my form would be appreciated. I think I need to work on pulling my shoulder blades back and lifting my chest. This is all out and the heaviest I have pulled so any glaring weaknesses should show through.


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    Quote Originally Posted by JTurnerUK View Post
    Its a bad angle but any help on my form would be appreciated. I think I need to work on pulling my shoulder blades back and lifting my chest. This is all out and the heaviest I have pulled so any glaring weaknesses should show through.
    Hi JT,

    You're having RDL issues. As you try to pull your hips are coming up and you're losing leverage and pulling power. My advice is to stop focusing on pulling the bar off the ground.

    Instead, lead with the head and mentally picture yourself explosively standing up. Picture yourself doing a power clean except you won't be cleaning the bar.

    When you drive with the head, trying to stand up, your hips will want to stay down and you'll have better leverage.

    Standing up is a natural movement. Practice with a bar. Sink your hips down to a point of max leverage, and then explosively stand up. The second you stop driving with your head your hips will come up. that's the way the body works.

    One small head nod down or in an off direction and your back and core will follow. You can even try this sitting. Sit down and nod your head slightly forward. You will feel your back adjust.
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    I agree with Steve. Don't feel bad about your deads tho JTurner - your issue is the No.1 issue I see around here with Deadlifts. Follow Steve's advice and your deadlifting form will progress nicely.
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    Quote Originally Posted by Steve View Post
    Hi JT,

    You're having RDL issues. As you try to pull your hips are coming up and you're losing leverage and pulling power. My advice is to stop focusing on pulling the bar off the ground.

    Instead, lead with the head and mentally picture yourself explosively standing up. Picture yourself doing a power clean except you won't be cleaning the bar.

    When you drive with the head, trying to stand up, your hips will want to stay down and you'll have better leverage.

    Standing up is a natural movement. Practice with a bar. Sink your hips down to a point of max leverage, and then explosively stand up. The second you stop driving with your head your hips will come up. that's the way the body works.

    One small head nod down or in an off direction and your back and core will follow. You can even try this sitting. Sit down and nod your head slightly forward. You will feel your back adjust.
    Thanks a lot for the advice, is a great help. I can see exactly what you mean. I'm having a forced 2 weeks off now whilst I visit family abroad but I shall write this all in my log book for when I return. I'm running 5/3/1 at the minute so is there any assistance work that will help reinforce this? Or should I stick with boring but big?

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    Ive been able to get another video of my squat and have tried to improve my hip drive and overall form. Any feedback is appreciated and sorry for quality of the video

    http://www.youtube.com/watch?v=kNX_X14E_mc

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    Quote Originally Posted by eric93 View Post
    Ive been able to get another video of my squat and have tried to improve my hip drive and overall form. Any feedback is appreciated and sorry for quality of the video

    http://www.youtube.com/watch?v=kNX_X14E_mc
    I am no pro and my squats are by far my most abysmal exercise. But the very first thing I picked up on when I saw that video is you really bending bad at the waist. Your hips are coming up and your shoulders are staying down. So in essence you are doing a "good morning" as you are on your way back up which is absolute carnage for your back. I know this because this is what I used to do. You need to really concentrate on keeping your back straight as you can and as vertical as possible. Pretend your sack is full of lead and pulling you to the ground while simultaneously making damn sure to keep your head up. Maybe lower your weight (I know, I know) until you get your form a little tighter. Oh yes, don't be afraid to hold your hands further apart on the bar if it's easier for you.

    This is just another beginner's critique, be patient someone else will address this more in depth.
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  23. #48
    Former M&S Editor Steve's Avatar
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    Quote Originally Posted by JTurnerUK View Post
    Thanks a lot for the advice, is a great help. I can see exactly what you mean. I'm having a forced 2 weeks off now whilst I visit family abroad but I shall write this all in my log book for when I return. I'm running 5/3/1 at the minute so is there any assistance work that will help reinforce this? Or should I stick with boring but big?
    Some of the Olympic lifts can teach you explosive pulling that can translate over to deadlifts. If you watch someone power clean or high pull it's almost impossible for them to RDL the lift because they are so focused on exploding the lift up, and this natural is done with the head leading the way.

    I might suggest using power cleans or high pulls for a month to build some confidence with "leading with the head" and exploding the deadlift off the ground.

    I would also recommend 2 weeks before you enter 5/3/1 just practicing this more explosive, leading with the head style deadlift. Remember, explosive doesn't mean reckless form. It's a mental reminder to lead with the head.


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    Quote Originally Posted by eric93 View Post
    Ive been able to get another video of my squat and have tried to improve my hip drive and overall form. Any feedback is appreciated and sorry for quality of the video

    http://www.youtube.com/watch?v=kNX_X14E_mc
    Overall not bad.

    The bar should be about over the middle of the foot. It looks like you're leaning a bit forward as you descend. Again, this is hard to tell because I am not there with you and the camera is moving.

    One possible cause is trying to push your hips back too far as you descend. I'm not sure if you are focusing on hips as you descend, but some trainees overthink this aspect and try to push them too far back and collapse forward. Try to move the hips back while staying a bit more upright.

    I also would like you to try a lightly more narrow stance. Maybe move your feet in an inch. Going too wide can be tricky for some. As they come to depth they lose flexibility and lean forward.

    Minor issues but it may take some time to play with a few things and get you just a hair more upright.
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    Thank you both for your comments, I really appreciate the feedback.
    @steve, has my hip drive improved from my first videos? Also I will try to narrow my stance and try to stay more upright while squatting

 

 

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