Hello everybody, could you help me with the powerlifts, my form is f*cked up.
I’m 21 years old, I weight 160 lb and I’m 6’0. My goal is to get big and strong. Before you watch the videos you need to know that changing my gym is currently impossible, I don’t have much money…
Deadlift:
I honestly thought my deadlift form was ok… until I saw that video, the problem is I can’t really feel my low back rounding, and I think my hips should be a little higher. Any advice?
Bench Press:
Sorry for the ripped t-shirt lol.
I’ll post a video of my squat and my overhead press next week.
I agree with Jarvan, that gym looks awesome. Concerning the videos:
deadlift: try to understand that ‘lifting with your legs’ does not mean getting your torso vertical ASAP. The contrary is true. for the first part of the movement, the back stays at the same angle relative to the ground and your feet push off, much like a seated leg press (or the way you’d climb up between two walls, arse against one, feet against the other). This will give you momentum to get past your knees after which you will pull back and straighten the torso.
bench: I’m not even a decent bencher, but try to push your feet into the ground and tuck your elbows. This will help you maintain tension.
[quote]nighthawkz wrote:
bench: I’m not even a decent bencher, but try to push your feet into the ground and tuck your elbows. This will help you maintain tension.[/quote]
I agree with both of these, you’re elbows look wide and your whole body looks very, very loose, that’s why the bar was shaking all over the place on the later reps.
Thanks a lot for the replys, I cannot wait to try it all out!
[quote]dagill2 wrote:
[quote]nighthawkz wrote:
bench: I’m not even a decent bencher, but try to push your feet into the ground and tuck your elbows. This will help you maintain tension.[/quote]
I agree with both of these, you’re elbows look wide and your whole body looks very, very loose, that’s why the bar was shaking all over the place on the later reps.
There’s also a deadlift one and squat one.
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I liked those videos, thanks a lot! but I have a question, in the “So you think you can squat” videos the guy says I should look up while I squat, isn’t this against what Mark Rippetoe teaches? I always thought I should keep a neutral head when squating.
[quote]curlstorybro wrote:
I liked those videos, thanks a lot! but I have a question, in the “So you think you can squat” videos the guy says I should look up while I squat, isn’t this against what Mark Rippetoe teaches? I always thought I should keep a neutral head when squating.
[/quote]
It is against what Rippetoe says, pick a style that suits you and stick to it.
[quote]curlstorybro wrote:
Aaaand here is a vÃ??Ã?Âdeo of my squat - YouTube
Foreal, I am sure I would train harder if I had the same equipment as you lol
Dirty old equipment and chalk everywhere. Awesome.
Squat looks good bro. I prefer the neutral spine, like Rippetoe.
Just work on bracing the torso and reduce movement in the lower back. [/quote]
Thanks a lot forma the advice.
Lol most things in my gym are broken. the benchs cushion it’s not sticked to the bench so I must balance my body every time I press so I don’t fall sideways.
Anyways I enjoy training and getting stronger, and I actually like my gym, what I wanted to say is that I don’t have access to fancy equipment, i can only use barbells and dumbbells.
[quote]curlstorybro wrote:
Aaaand here is a vÃ???Ã??Ã?Âdeo of my squat - YouTube
Foreal, I am sure I would train harder if I had the same equipment as you lol
Dirty old equipment and chalk everywhere. Awesome.
Squat looks good bro. I prefer the neutral spine, like Rippetoe.
Just work on bracing the torso and reduce movement in the lower back. [/quote]
Thanks a lot forma the advice.
Lol most things in my gym are broken. the benchs cushion it’s not sticked to the bench so I must balance my body every time I press so I don’t fall sideways.
Anyways I enjoy training and getting stronger, and I actually like my gym, what I wanted to say is that I don’t have access to fancy equipment, i can only use barbells and dumbbells.
Deadlift: your hips shoot up before the bar ever leaves the ground. Meaning you are leaning forward while extending your knees then basically stiff legging the weight. For a max weight deadlift that actually isn?t the end of the world, but you are not actually starting the lift in the position you are taking when you set up. You are setting up more like an Olympic pull with your knees out over the bar but then you start pulling and shoot your hips up, lean forward, then the bar comes of the ground. Personally, I?d try starting with my shins more vertical.
Bench: Your elbows are way out. I can move a lot more weight with my elbows tucked in more and touching lower on my chest. Though there are some guys who bench with pretty wide elbows.
Squat: looks okay to me. You have a good bit of forward knee travel (there is nothing wrong with that) but you might want to try squat shoes with more of a heel than chucks. They can help you stay stable and on your heels.
[quote]DoubleDuce wrote:
Deadlift: your hips shoot up before the bar ever leaves the ground. Meaning you are leaning forward while extending your knees then basically stiff legging the weight. For a max weight deadlift that actually isn?t the end of the world, but you are not actually starting the lift in the position you are taking when you set up. You are setting up more like an Olympic pull with your knees out over the bar but then you start pulling and shoot your hips up, lean forward, then the bar comes of the ground. Personally, I?d try starting with my shins more vertical.
Bench: Your elbows are way out. I can move a lot more weight with my elbows tucked in more and touching lower on my chest. Though there are some guys who bench with pretty wide elbows.
Squat: looks okay to me. You have a good bit of forward knee travel (there is nothing wrong with that) but you might want to try squat shoes with more of a heel than chucks. They can help you stay stable and on your heels.
[/quote]
Thanks a lot for the advice!, I’ll work hard to solve my problems.
Any comments on the overhead press?, I’m sure im doing something wrong because I feel some pressure (not pain, but it feels wrong) in my mid back, like I’m hyperextending my upper back, but I don’t think im leaning back that much when I press…
If I can’t fix this I’ll probably ditch the overhead press in favor of seated dumbell press…
[quote]curlstorybro wrote:
Here is my press[/quote]
Why are your feet staggered?[/quote]
I feel stronger that way. I have seen some people do it, and I’ve also seen people on this forum recommend that stance. I tried it and i liked it, but if there is something wrong with it please tell me.
You’ve got some good advice in here, so I won’t offer any more to reduce the risk of confusion. I’ll add only that if you want to move more weight, you need to eat more food. Seriously.