Review of my squat & deadlift

[asoe209]

Hey guys I was hoping that you could take a look at my squart and deadlift and just check out my form.

all tip and advise would be helpful.

squat

deadlift

[dope540]

you need to adjust the height of the camera for the squats. it appears taht you are slightly above parallel, but difficult to tell from teh height.

[asoe209]

ok will try and get another video up in tomorrow or some thing.

just so you know as well in case you guys dont, I have had lower back pain think due to the scoliosis and tight hams. this is the main reason why i would like my form looked at...

[James]

Look at increasing your glute activation, lots of stretching - prone bridges, birddogs ham, hip and quad stretches; stronglifts has a great few articles on hip mobility. I have the same issues as yourself although my form is spot on, so much so, that I haven't been able to deadlift for months due to injury.

[asoe209]

Quote

Look at increasing your glute activation, lots of stretching - prone bridges, birddogs ham, hip and quad stretches; stronglifts has a great few articles on hip mobility. I have the same issues as yourself although my form is spot on, so much so, that I haven't been able to deadlift for months due to injury.

Will take a look at what stronglifts have to say, I have been doing my stretching that was provided by physio but dot feel they are targeting the right areas, bee trying this one with therarband round the food and laying on back extending the leg out pulling the band up to me head. can really feel that one through my whole leg. defo need to do more hip stuff and in cress my cod liver oil intake help them joints out.

my hip movement is pretty poor and things are to a point now where i need to assist my right leg to cross it that is only if my lower back is in a lot of pain through not all the time...

[MJ.23]

With the deadlift you need to sit further back and get your back as near vertical as you can. Everything needs to be "up" Chin up, eyes up, chest out and just stand up. Think of pushing your feet through the floor.

With the squat the bar is not tracing a straight line down. When you start the video put your finger where the end of the bar is. As you squat down you can see the bar will shift forwards and out of line. With the squat you essentially just "drop" down and keep the bar in the same plane throughout the movement. When the bar gets out of line there is a greater chance of injury as your lower back will be acting as the pivot point as the bar tries to force you to the floor; law of moments plays a role here.

I might take a form video for my deadlift today and you can see the difference between what most people do and what is the best technique.

It also depends on what you are looking the deadlift to do. You can view it as an exercise for muscle groups or a movement to move the most weight from the floor.

[asoe209]

Well I would like the dead left to help with my muscles groups, get them stronger but also read some where that i can help with re a lining posture as well so bit of both more for my muscle through.

So you say sit back more mean get the bum down a bit more, keeping the back straight i will try that tonight during my session.

As for my squat, I feel like i go down ok, but as im reaching parallel i think that's where thing change i feel my self leaning forward sort of come up forward and lock out. I thought it was because of my weight that i was doing. But as you have noticed this in this video on a very light weight its some thing that should be addressed.

must say its pretty hard with no one at the gym with me to correct these mistakes. i cant see my self at a side view to notice them,, and it is a fairly new exercise to me as well.

Thanks for taking a look. would be interested to see a video if you can get one up.

[MJ.23]

Quote

Well I would like the dead left to help with my muscles groups, get them stronger but also read some where that i can help with re a lining posture as well so bit of both more for my muscle through.

So you say sit back more mean get the bum down a bit more, keeping the back straight i will try that tonight during my session.

As for my squat, I feel like i go down ok, but as im reaching parallel i think that's where thing change i feel my self leaning forward sort of come up forward and lock out. I thought it was because of my weight that i was doing. But as you have noticed this in this video on a very light weight its some thing that should be addressed.

must say its pretty hard with no one at the gym with me to correct these mistakes. i cant see my self at a side view to notice them,, and it is a fairly new exercise to me as well.

Thanks for taking a look. would be interested to see a video if you can get one up.

The squat and deadlift take time and practice to perfect. By getting low in the deadlift, you are placing the back in the most stable position to pull from.

If you can; place yourself off balance when you sit back. So get really low and hang onto the bar. If you let go of the bar you would fall over backwards. This also keeps the bar in contact with the shins and will not allow it to drift away from the legs during the pull.

I will see if the rack is free and I might get a squat video up too.

[asoe209]

Other than the hight of my bum/back is the way I pull the bar up lock out and put the bar back down ok? Form what i know and videos i watch on DL-ing, keep bar close to shin like you said, back and head in line. engage back/lats deep breath in lift bar from legs driving from heals. when at knee level or just past lift back from hips and lock out. coming back down pretty much same thing in reverse bending from hips to knees sit back and repeat.

I have see a few people use the edge of a bench to have the bum touch it is this a good thing to do to insure your getting the depth?

[srobery86]

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With the deadlift you need to sit further back and get your back as near vertical as you can. Everything needs to be "up" Chin up, eyes up, chest out and just stand up. Think of pushing your feet through the floor.

I have found exactly this helps improve your form (both squat and deadlift). The gym Im at the squat rack is infront of a mirror, therefore I deadlift and squat in front of a mirror, and this massively increases the temptation to look at yourself during the lift and see if your form is ok etc. I have found, that by "looking "up" the whole lift works a lot more smoothly and the form is much improved as the lift is made.

With the deadlift, as people have said, keeping the bar close the the shins is key, so much so that I often graze the front of my shins and pretty sure a lot of people on here have done the same thing. If you don't keep the bar close to your shins, I have found you are much more prone to losing your balance/messing up your form and bending your back, and thats when injuries occur.