Please Critque My Squat And Deadlift Form?

[BasicSamurai]

I'm a taller guy around 6'5'' almost 6'6''. It's been a long journey for me to squat correctly. However, I've been doing foam-rolling and stretching everyday to achieve near squatting atg. Any guys would comment and tell me what errors I need more work on? I do ankle mobility work as well on off-days.

Please Check My Squat And Deadlift Form Stronglifts 5x5 Program - YouTube

 

[nikos_]

ma mean

about squat

1)you do the excersice too fast,try to do it in for seconds the negative,and in 2 the positive (goind down,going yp,right?)
2)use that pilow the have for squat
3)u do not keep ur back as straight as it should,check this out How to Squat with Perfect Form - YouTube
4)personally i would recommend the front squat
5)u can do squat at the smith machine too

about ur dl

u work only the positive,why u do not work the negative? it's thw half excersise u know.
i recommend the romanian dl


cheers

 

[fit26]

My two cents:
1. your back is not straight when get up.
2. you are bouncing when at the bottom. It is bad for your knee joints.

Try to perfect the form before going heavy. If you can't control the movement, then maybe that weight is too much for you.

 

[BasicSamurai]

My two cents:
1. your back is not straight when get up.
2. you are bouncing when at the bottom. It is bad for your knee joints.

Try to perfect the form before going heavy. If you can't control the movement, then maybe that weight is too much for you.

Thank you. I've dropped some of the weight and practice more on form. I also purchased some oly shoes, started to foam-roll out more and use exercises like Sumo Deadlifts and SLDLs in order to develop more strength points in my hams, glutes and abductors.

 

[Cork]

Squat
It's almost like you break at the knees before the hips. The initiating movement of the squat is a break in the hips to sit back, then the bend in the knees follows.

The bounce at the bottom isn't bad for your knees if your flexibility allows for it. Oly lifters dive bomb into the hole and bounce out on every rep, and their knees are just fine. Don't do that double bounce though.

Keep that core tight and your lower back arched hard. You want to keep your chest up the whole time. Your butt comes up before your chest and it's causing you to "good morning" it. Stay as upright as you can.

Dead lift
The angle of your video isn't great, but your first set seems fine to me. The single at the end, it looks like you rounded your back a little, but sometimes that's unavoidable for max effort.

 

[tallguy34]

Being a tall myself, 6'7", I understand the difficulty in both these lifts.

Due to our height we can take a much wider stance in squats. When it comes to your feet I've found its beneficial to "duck foot" a little, so just cock your feet out a little bit. A good way to remember proper squat form is this saying: "disengage the hips, tighten the core, split the floor." So the first move is unlocking your hips (like Cork said). Use an empty bar to practice at first and get the feel of it. Stand there and then just cock your hips back like your trying to stick your ass in the air. Then tighten your abs and keep them tight!! When you start coming back up from the down position act like your trying to tear the floor with your feet, this will keep your knees from turning in.

As for deadlifts... There may be a lot of people that disagree with what I'm about to say but there have been studies that prove it and that's good enough for me. The first 6" of the deadlift are POINTLESS! Studies have shown there is nothing to gain from those first 6" other than back problems, this goes for tall AND short people. So do rack deadlift or throw a couple 45lb plates down on the ground and set the loaded bar on them. Anything to negat those initial 6. This is ESPECIALLY important for us tall people as the deadlift puts our lower backs in a more compromised position than those shorter than us. Also, like Cork said you hyper extended your back on the last set. I can understand his point of max effort but there really is no point in doing that unless your competing. The whole reason the hyper extension was thrown into deadlifting was to show the judges that you've fully locked out. With DL's just as with squats you can take a wider stance, with those first 6" inches taken out of it though I've found I don't need to do that anymore. Oh, I didn't look at this when watching the video, but your hand position with DL's... when first learning proper form with this exercise go with a double overhand instead of the common over/under positioning. When your not familiar with DL's or still in the learning faze you can tear a bicep in the over/under and you really don't want that! Plus the double over makes you concentrate more on your grip which is very important.

 

[BasicSamurai]

Being a tall myself, 6'7", I understand the difficulty in both these lifts.

Due to our height we can take a much wider stance in squats. When it comes to your feet I've found its beneficial to "duck foot" a little, so just cock your feet out a little bit. A good way to remember proper squat form is this saying: "disengage the hips, tighten the core, split the floor." So the first move is unlocking your hips (like Cork said). Use an empty bar to practice at first and get the feel of it. Stand there and then just cock your hips back like your trying to stick your ass in the air. Then tighten your abs and keep them tight!! When you start coming back up from the down position act like your trying to tear the floor with your feet, this will keep your knees from turning in.

As for deadlifts... There may be a lot of people that disagree with what I'm about to say but there have been studies that prove it and that's good enough for me. The first 6" of the deadlift are POINTLESS! Studies have shown there is nothing to gain from those first 6" other than back problems, this goes for tall AND short people. So do rack deadlift or throw a couple 45lb plates down on the ground and set the loaded bar on them. Anything to negat those initial 6. This is ESPECIALLY important for us tall people as the deadlift puts our lower backs in a more compromised position than those shorter than us. Also, like Cork said you hyper extended your back on the last set. I can understand his point of max effort but there really is no point in doing that unless your competing. The whole reason the hyper extension was thrown into deadlifting was to show the judges that you've fully locked out. With DL's just as with squats you can take a wider stance, with those first 6" inches taken out of it though I've found I don't need to do that anymore. Oh, I didn't look at this when watching the video, but your hand position with DL's... when first learning proper form with this exercise go with a double overhand instead of the common over/under positioning. When your not familiar with DL's or still in the learning faze you can tear a bicep in the over/under and you really don't want that! Plus the double over makes you concentrate more on your grip which is very important.

Do you wear oly shoes? I've purchased a pair and played around with them tonight. It's better than having the wood underneath. I tried both the narrow and wide stance. Did great on them both, It's just the feet position. I also stopped looking at the mirror, which helped me keep my head up more and arch as well. I don't bounce anymore ever since the SLDL and sumos. The only problem is when I go to snatch, I can't overhead real good. I didn't try with weight, but just the bar to learn. When I pull it up, It can't go overhead. Know any tips for that?

 

[tallguy34]

When I DL I don't wear shoes or if I do I wear a minimalist running shoe that has a flat bottom so there is not heel to toe difference. Squats I wear the minimalist shoes also.

As for the snatch... I've only tried it a couple times so I don't feel 100% comfortable giving advice on it. I understand the basic mechanics of it but its better to have those demonstrated or someone who actually does the lift explain it. You might try searching YouTube for a tutorial on how to perform the snatch and just practice with an empty bar when at the gym or even a broomstick at home just to get the form right.

 

[Cork]

As for deadlifts... There may be a lot of people that disagree with what I'm about to say but there have been studies that prove it and that's good enough for me. The first 6" of the deadlift are POINTLESS! Studies have shown there is nothing to gain from those first 6" other than back problems, this goes for tall AND short people. So do rack deadlift or throw a couple 45lb plates down on the ground and set the loaded bar on them. Anything to negat those initial 6.

WHOA WHOA WHOA! Let's see those studies.

 

[tallguy34]

WHOA WHOA WHOA! Let's see those studies.

I'll try and find it Cork. I was informed of this while having a discussion with one of the trainers at my gym who also happens to be the head strength training coach for the college football team. We got on the subject of deadlifting and he said he read in a couple studies that the first 6" does more harm than good. It puts more strain on the lower back and adds no muscular benefits. You get the same benefit out of a deadlift with the bar 6" higher without 90% of the risk to the lower back.

It may take me a few days but I'll find it or ask him where he read it.

 

[dirtbiker666]

I'll try and find it Cork. I was informed of this while having a discussion with one of the trainers at my gym who also happens to be the head strength training coach for the college football team. We got on the subject of deadlifting and he said he read in a couple studies that the first 6" does more harm than good. It puts more strain on the lower back and adds no muscular benefits. You get the same benefit out of a deadlift with the bar 6" higher without 90% of the risk to the lower back.

It may take me a few days but I'll find it or ask him where he read it.

The first 6 of the dead lift are the hardest get the fuck out of here

 

[tallguy34]

Yeah. They are the hardest, therefore putting more strain on the lower back. Like I said, I'm gonna try and find the article that talks about it. I'm especially talking about deadlifts from the stance of a tall person. A rack pull or deadlift that has those first 6" taken out lowers the risk of herniating a disc or tearing muscles in the lower back. Both common injuries even WITH proper form.