Squat: 275x3
[video]2348[/video]
CGBP: 160x3
[video]2349[/video]
CGBP: 140x7
[video]2350[/video]
Depth for squat? Elbow flared/tucked for bench? Am I correct to assume my weakness for squat is my hamstring?
Depth on squats is fine, but sit back more. Your knees are coming too far forward. As for the CGBP, your elbows are flaring too much.
CS
yeah, the flaring is only during the ascending phase of the bench though? isn’t that allowed?
[quote]Macmade wrote:
yeah, the flaring is only during the ascending phase of the bench though? isn’t that allowed?[/quote]
you can flare closer to lockout, but not at the bottom I think, someone correct me if I’m wrong
“allowed” isn’t the issue on flaring, the issue is that it’s not good for your shoulders and it puts a lot of strain on your pecs. Especially on the lighter weights you should work on controlling the weight better, lowering and pressing up in a straight line and keeping your elbows tucked. If you’re flaring that much on light weight, when you get heavier your form will get even worse and that’s when you hurt yourself. Get tighter, control the bar and don’t flare with some lighter weight, then slowly work your way up so that when your form breaks down at heavy weights, it won’t be so much that you injure yourself.
As for your squat, the depth isn’t the problem - you’re right, it’s a weak hamstring/posterior chain issue. as cs said, you’re coming forward to much, whihc means you’re letting your quads do all the work. Figure out how to use your ass and hamstrings by doing some proper box squats, where you sit far back with a wider stance, spread the floor with your feet and squeeze your butt at the top, and maybe doing some good mornings as well - watch a lot of videos and read all about them, then do them really light for lots of reps so you can feel how to hinge and use your posterior chain. Then, when you squat, focus in keeping your weight on your heels especially. It looks like you’re definitely on your toes in the vid, a sure sign of too much quads and not enough hammies / glutes
make sense. ima practise my squat like that.