I am interested in improving my technique to, well, lift a lot more. I feel that I have my front squats pretty much down, but I need some wonderful online coaching with my deadlift and clean.
My deadlift numbers are really behind, so I would appreciate any tips to spur that on. Thanks.
front squat
deadlift
Front squat you’re not even hitting parallel, and after you reach your lowest point the bar continues to travel downwards. i.e. you’re crumpling. It also looks like you’re trying to front squat like a low bar back squat, which will only make the crumpling worse.
You need to stay upright and sit down between your feet, not back. Do a goblet squat - that’s what you should be aiming for. Rock bottom, upright.
If you can’t already use the clean grip try and get used to it - you should be able to stay much tighter.
I’ll leave the guys who are much better deadlifters than I am to comment on that.
Squats were high, not very fluid or tight and leaning too far forward on several of those reps. Deadlifts looked very solid and strong, good form. hard to find a real criticism on the deads except for the straps :0
Hey man,
your technique looks decent. Although its hard to tell from just one rep and that angle. A video side on and front on might be a lot better to critique.
Looks like your hands took some shock when you lowered the weight. Put more 45’s on the bar, it stops the problem, and yes it does make the bar harder to load and unload, but its worth it.
Due to the fact that you did not hold the weight at the top of the lift for any appreciable length of time, its hard to tell if you fully locked it out. Think about finishing the lift by really firing the glutes through at the top of the lift.
Hope that helps
DEADLIFTS:
Are you an olympic lifter or looking to get into it?
If not loose the double over grip and straps. Grab some chalk for your grip. I didnt quite lock out on a couple of your deads but apart from they seemed pretty text book. Nice and close to the shins which is good to see.
[quote]ninearms wrote:
Front squat you’re not even hitting parallel, and after you reach your lowest point the bar continues to travel downwards. i.e. you’re crumpling. It also looks like you’re trying to front squat like a low bar back squat, which will only make the crumpling worse.
You need to stay upright and sit down between your feet, not back. Do a goblet squat - that’s what you should be aiming for. Rock bottom, upright.
If you can’t already use the clean grip try and get used to it - you should be able to stay much tighter.
I’ll leave the guys who are much better deadlifters than I am to comment on that.[/quote]
Ok. So too much forward lean - work on sitting back, chest out, stay upright.
As far as depth, I go down as far as my hips allow. Perhaps hip flexibilty or mobility.
Thanks for the input.
[quote]robo1 wrote:
Squats were high, not very fluid or tight and leaning too far forward on several of those reps. Deadlifts looked very solid and strong, good form. hard to find a real criticism on the deads except for the straps :0[/quote]
Dually noted. Thanks.
[quote]elliotnewman1 wrote:
Hey man,
your technique looks decent. Although its hard to tell from just one rep and that angle. A video side on and front on might be a lot better to critique.
Looks like your hands took some shock when you lowered the weight. Put more 45’s on the bar, it stops the problem, and yes it does make the bar harder to load and unload, but its worth it.
Due to the fact that you did not hold the weight at the top of the lift for any appreciable length of time, its hard to tell if you fully locked it out. Think about finishing the lift by really firing the glutes through at the top of the lift.
Hope that helps[/quote]
I did one rep without straps. Lost my grip and dropped it at the top. Put straps on and did four more reps.
More 45’s … sure. The gym has: 1 set of 45’s, 2 sets of 35’s, and 5 sets of 25’s.
[quote]SmittyTheOx wrote:
DEADLIFTS:
Are you an olympic lifter or looking to get into it?
If not loose the double over grip and straps. Grab some chalk for your grip. I didnt quite lock out on a couple of your deads but apart from they seemed pretty text book. Nice and close to the shins which is good to see.[/quote]
No on the Olympic lifting. I am interested in competing in strongman at the local level. Very, local level. The only reason for the double overhand is comfort.
Ok, so switch to alternating grip and focus on the lock out. Thanks.
[quote]TheDudeAbides wrote:
ninearms wrote:
Front squat you’re not even hitting parallel, and after you reach your lowest point the bar continues to travel downwards. i.e. you’re crumpling. It also looks like you’re trying to front squat like a low bar back squat, which will only make the crumpling worse.
You need to stay upright and sit down between your feet, not back. Do a goblet squat - that’s what you should be aiming for. Rock bottom, upright.
If you can’t already use the clean grip try and get used to it - you should be able to stay much tighter.
I’ll leave the guys who are much better deadlifters than I am to comment on that.
Ok. So too much forward lean - work on sitting back, chest out, stay upright.
As far as depth, I go down as far as my hips allow. Perhaps hip flexibilty or mobility.
Thanks for the input.[/quote]
Work on sitting down, not back. Sitting back is what’s causing you to lean, and is probably part of the reason you’re not hitting depth. Have you watch the Dan John squatting workshop video?
http://video.google.co.uk/videoplay?docid=-6529481301858251744&q=dan+john&ei=TxpASJToNY6AjgK4rKSWCQ
You might also want to work on your ankle mobility. This is much more likely to be a problem than your hips.
I’m no where near the level some of these guys are on here, so I may stand corrected, or they may offer better advice, but I would say try to arch your back more, keep it tighter. Also, bring the bar towards your shins more with your shoulders over or slightly in front of the bar in the start.
sit deeper, sit downwards instead of backwards… at least until you can sit fully downwards withour your hips coming under. when you can and they dont come under you can start trying to sit backwards more.
i also realized what people spoke about ankle flexibility rather than hip/hamstrings today and figured ill try it too
i also think your back curves in the deadlifts. whenever my back doesnt curve i actually can pull heck of a lot more, and my back doesnt feel “tight”/tired after the set. but the only way for me to do that yet is to sit lower and scrape the heck out of my legs. as i get more flexibility ill try to push my butt backwards more and bend my knees less.
also try pushing your head back and somewhat up. look up, it helps at least me a LOT for keeping upright especially on back squats and deadlifts. front squats are kinda easy for me to keep upright. not sure why
Front squat: Depth looks okay to me, it could be deeper but it’s not the end of the world. You low back is staying nice and flat, but your upper back is collapsing causing the bar to go forward and put you on your toes. Hit your upper back hard and I think that will improve. Clean grip may help as well but I hate the clean grip to be honest with you, this is because I am weak and can’t take the pain.
Deads: Switch to mixed grip and chalk. Ass lower at the start, and push your hips through HARD. This has been a tough lesson for me to learn in all of my lifts, but your hips are a huge part of compound lifts. Your back IMO should not pull the lift through, your hips should push it through.
Not bad form on either lift. Some minor tweaking and I think you’ll see a big jump. All of this is of course IMO.
Good luck with the lifts and strongman, it’s a blast! Hope some of this helps you.
Monopoly
Ok had another look at the deads and im just going off the first rep as IMO thats the one that matters most.
I DISAGREE with what a couple of the boys said about dropping your ass at the start, if you do this it will pull your shoulders back and the delts will be over the bar and not the shoulder blades (not what you want to happen).
Also, have a look at your leg drive. You seem like you are pulling with your hips first. The initial stage of the deadlift should be with your quads, with your back angle staying almost the same. That allows for the drive from your quads to be applied to the bar. As the bar gets to the knees, they hips take over, lifting the chest and locking out.
Smitty
[quote]SmittyTheOx wrote:
Ok had another look at the deads and im just going off the first rep as IMO thats the one that matters most.
I DISAGREE with what a couple of the boys said about dropping your ass at the start, if you do this it will pull your shoulders back and the delts will be over the bar and not the shoulder blades (not what you want to happen).
Also, have a look at your leg drive. You seem like you are pulling with your hips first. The initial stage of the deadlift should be with your quads, with your back angle staying almost the same. That allows for the drive from your quads to be applied to the bar. As the bar gets to the knees, they hips take over, lifting the chest and locking out.
Smitty [/quote]
Great, thanks.