Form check for multiple exercises (Updated)

[Grappleboxing]

Hey guys, I started doing Stronglifts recently and want to make sure that my form is correct, as to not get injury when the weight goes up. Please critique these for exercises and tell me what is incorrect and what I should fix. Thank you.


EDIT: Can't seem to embed the videos.

Here are the links











EDIT 2: Neato, Sherdog does it for you.

 

[Chad R. Thundercock]

1. Go lower on the squats
2. You're doing a "J" movement on the OHP. Tilt your head back and push the bar up in a straight line.
3. Deadlift is fine.
4. Barbell Rows are fine. Give Pendlay Rows a shot.

 

[RevXwise]

Squat: As Thunderhead said, your squats are very high. Try to work on hip mobility and get deeper.

Overhead Press: SQUEEZE your glutes hard throughout the entire movement. Also the bar is moving in sort of an arc in front of your face. Keep it in a solid vertical path.

Deadlift: Minor nitpick, but the bar seemed a little forward/almost over your toes at times. Also lock it out a little harder at the top. Squeeze your glutes once you've pulled the bar all the way up.

Rows: Kind of hard to tell from the video, but make sure during rows that you're always thinking about your elbows being pulled into the ceiling, or as if your arms are being pulled by strings. A lot of people forget about this and try to just pull the weight normally; your goal is to hit your upper back and lats, not work your arms.

This feels like a whole bunch of nitpicking, but you did really good for starting out. I was actively looking for any mistakes and these were really the only things I could find.

 

[SexyMahnaz]

Squat doesn't look very high to me, it's about parallel. +1 for using the glutes more to finish the deadlift.

 

[Chad R. Thundercock]

Get a side view on the squats next time.

 

[bad seed]

set the pins lower for your squat- about armpit level. your current setup will be dangerous with more weight.

and a pet peeve of mine is when deadlift bar path isnt straight on the descent. you are coming down straight until it reaches your knee and are forced to angle it forward to clear it.
go straight up and straight down, keeping the bar as close to your body all the way. dont bend down on the descent, but shoot your ass back and that'll clear your knees.


no deviations.

 

[Grappleboxing]

Thank you all who answered. Since tomorrow SQ, OHP, and DL day I will get videos for those. Then Thursday is barbell row day, so I will get a video of that. I'll try to upload the videos on Thursday, just to see if I fixed my issues.

Once again, thanks to all who commented.

 

[DrBdan]

I agree about the squats. They look a bit high but those are terrible angles to judge depth, side view from around hip height is best. I also agree with bad seed about setting the hooks lower. When you get under the bar and stand up straight the bar should easily clear the hooks. You don't want to be dicking around with getting the bar back on the hooks after a heavy set. Also, you should setup facing the hooks and walk it out backwards so that you are re-racking it forward.

For the OHP you want to get your chest up and elbows a bit more forward at the start. It will give you a more solid shelf to press from. And as already mentioned move your head back at the start so you can press the bar more vertically and then push your head through after it clears your forehead.

Deadlift: I agree about squeezing your glutes at lockout and on the decent push your hips back and bend at the waist until the bar is passed your knees so the bar path is as vertical as possible.

 

[Sano]

set the pins lower for your squat- about armpit level. your current setup will be dangerous with more weight.

and a pet peeve of mine is when deadlift bar path isnt straight on the descent. you are coming down straight until it reaches your knee and are forced to angle it forward to clear it.
go straight up and straight down, keeping the bar as close to your body all the way. dont bend down on the descent, but shoot your ass back and that'll clear your knees.


no deviations.

That's some beautiful deadlifting right there.

 

[Grappleboxing]

Updated. I tried following all the advice that I received. What do you think now?









On the overhead press note, I find that I still make a bit of a curve. I tried to compensate by tilting my head slightly back and being sure to bring the bar as close to my face as possible.

 

[Chad R. Thundercock]

You're not tilting your head back enough. And try putting a little more arch on your back. This will help you use your upper back more to drive the bar up.



See what I'm doing here? Shit angle, I know, but I've got an arch and my head is tilted back so that the bar goes up in a straight, vertical line.

Remember, the shortest distance between two points is a line.

 

[SteveX]

My biggest issue with your deadlift besides the going around your knees that bad seed mentioned is that you're using small plates. It looks like you have a ton of bumpers in your gym. If you can't pull 135 then why not use bumpers so that the bar is at least the right height?

Squats are still high in the second video. Also, stop walking the weight out forward. I'm sure someone can find a video on youtube of a big squatter unracking the same way you do, but I'd say the majority of people of squat and the majority of people who squat big weights step back. It makes re-racking the weights after a big squat way easier.

 

[Tosa]

I'm not a big fan of having that much arch while squatting. I think you may be over-exaggerating the "sit-back" cue. Looking slightly down can help too. You might also find that if you're not arching so hard, you have an easier time hitting depth.

 

[dat1978]

I'm not a big fan of having that much arch while squatting. I think you may be over-exaggerating the "sit-back" cue. Looking slightly down can help too. You might also find that if you're not arching so hard, you have an easier time hitting depth.

I agree, too much arch and too me it looks like it's from him looking up too much. Head and neck should be neutral or just barely up. For me I focus on a point on the ground about 6 feet in front of me and that keep my head in a good position.

For OHP I was taught to lean back slightly allowing you to clear your head and then bring your upper body and head forward and under the bar as you continue to press and lock out. Your upper body essentially looks like it slightly rocks back and forth under the bar as you go through the reps and this allows the bar to move in a straight line. At the top it almost feels like you are pushing the bar behind you.

 

[jrams]

You aren't doing rows like Stronglifts says to. If you are going to do the program, then do the program.

I'd set up between deadlifts. You let the bar roll around so you can't guarantee you have a good setup before each pull. Because it is new, you want to start ingraining good muscle memory rather than having to fix it later.

You look like you are letting the bar get away from you deadlifting.