Form checks

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Dub
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Form checks

Post by Dub » Mon Mar 05, 2012 6:20 am

Okay, It's testing week this week, and I'll be finding the 1RM results from Deadlifts, Bench, Overhead Press, Squats and Barbell Rows.
I thought it would be approperiate to take some footage of the lifts and see if the forms are proper even in a bit higher weights.
I'll be posting clips from my lifts this week, and I would like to hear some critique/comments about my form.

First was the deadlift. On the video I'll be lifting 120kg twice, and 140kg once. 140kg is about 96% from my 1RM, and it was the heaviest I got succesfull today. I filmed the lifts from two different angles to get proper image of my form. Also, I took some pictures from my gym and the photos are displayed at the start of the video.
Deadlift form

I think there might be something worth improving, atleast on the breathing technique. Oh, and that grunt could be manlier.
Any comments would be nice. Bench Press form video should arrive at wednesday or thursday.
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Re: Form checks

Post by Jungledoc » Mon Mar 05, 2012 6:55 am

Our network has Youtube completely blocked now, so I can't see the video. Sorry.
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Dub
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Re: Form checks

Post by Dub » Mon Mar 05, 2012 6:59 am

Jungledoc wrote:Our network has Youtube completely blocked now, so I can't see the video. Sorry.
Curses. Any other source I could upload the video just so you could see it? It's probably not too much of a burden to me.
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Re: Form checks

Post by Jungledoc » Mon Mar 05, 2012 7:01 am

Probably. They use a firewall that blocks all video sites. We're sharing very limited bandwidth among 30 users!
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Re: Form checks

Post by hoosegow » Mon Mar 05, 2012 7:18 am

Disclaimer: DL is my weakest lift and weakest in knowledge...

First, your form was pretty damn good. Very minor stuff I say was that your shoulders were not lined up perpendicular with the bar when you start. You seem to be a little far forward - not much at all. Someone else might opine that it is fine. The other is on your second lift, you are doing something a little funky and it appears you are twisting.
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Re: Form checks

Post by Dub » Mon Mar 05, 2012 8:12 am

Doc: Here's three pictures from the important phases of the 120kg DL (Lift-off, past the knees, and the hinge/thurst)
Image

Hoose: Yeah I noticed the same twisting thing too. When watching it pic-by-pic you can really spot the faulty pattern. It appears I put more weight to my right leg on the start. I actually capped a picture from it:

Image

Stuff to watch out. That looks very dangerous to the spine.
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Re: Form checks

Post by hoosegow » Mon Mar 05, 2012 8:22 am

I can tell you how to correct corkscrewing on the squat and ratcheting on the bench. I got no clue on the DL. Maybe just be concious that you are doing it and stop it when you know?
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Re: Form checks

Post by stuward » Mon Mar 05, 2012 8:41 am

Dub, I tend to do the same. I think it's a normal tendancy to favor the stronger side but that leads to compensation patterns that can leadt to injuries down the road. Doing unilateral exercises some of the time would probably help. Single leg glute bridges and RDLs are probably the place to start. One legged reverse hypers are a little more difficult to do in a conventional gym but would probably be worth the effort.
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Re: Form checks

Post by JasonJones » Mon Mar 05, 2012 12:51 pm

Try releasing your piriformis, might help with the corkscrewing. Also try reversing the mixed grip, see if it still happens.
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Re: Form checks

Post by Jungledoc » Mon Mar 05, 2012 10:02 pm

Thanks for the stills. I can't add anything, really. I'd say really try to correct the twisting while using light weight, and work back up keeping good form. JJ probably knows about the piriformis thing.
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Re: Form checks

Post by Dub » Tue Mar 06, 2012 3:37 am

I've been doing somewhat research about the flaws of my deadlift, and finally found another one from Mike Robertson:
Keeping the chin down. It's explained with terms "neutral neck and spine", and my neck is strongly held back, which can actually affect my lift off/glute and hamstring strength. We'll be fixing that also.

Here's the source, it's quite good for any deadlifting at any point.
http://robertsontrainingsystems.com/blog/deadlift/" onclick="window.open(this.href);return false;
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Re: Form checks

Post by Dub » Wed Mar 07, 2012 6:12 am

Hey, next up is Bench Press. Probably the weakest of my lifts, and most likely the poorest form also. After watching the videos, I came to think atleast few things. First of all, am I overarching? I mean, that spine just bends. But that's about the arch I get when I want tight and steady bench form throughout the body. Legs go deep under the bench to prevent the ass from rising. So I'm not sure about that. Secondly, I think I move the bar too much towards the rack on the coming up -part.

The video has 2x50kg, 3x60kg and 1x70kg. The last is about 87,5% or my 1RM, so it's moderately heavy. I can do about 5 or 6 reps with that weight.
Bench Press form

And for non-youtube commenters, still images from unracking, chest-level and midway up.
Image
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Re: Form checks

Post by robertscott » Wed Mar 07, 2012 6:24 am

that's one hell of an arch you've got there mate.

do you have a video of the bench or just stills?

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Re: Form checks

Post by Dub » Wed Mar 07, 2012 6:28 am

robertscott wrote:that's one hell of an arch you've got there mate.

do you have a video of the bench or just stills?
It's there on the post, it's an url inside the words bench press form.
Here's the normal link:
http://www.youtube.com/watch?v=xwBtdO4cJ64" onclick="window.open(this.href);return false;
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Re: Form checks

Post by hoosegow » Wed Mar 07, 2012 7:03 am

That is an arch from hell. Can you get decent leg drive off of it?

Quick observations:
I think you should get someone to help you unrack the bar or at least get closer to the bar. You are reaching to far back and I think that is hurting your set-up.

The angle of the camera makes this recommendation questionable, but your grip might be too narrow. Your elbows appear to go to far down.

Speaking of elbows, once again the angle of the camera makes this questionable, I don't think you are tucking them.

Try getting your feet flat on the ground. You'll lose some of your arch, but you should gain stability.

Oh, and the people in yer gym talk funny.
Thanks TimD.

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