Endos Form Check

[Endospies]

Squat and Deadlift from today, any tips?
If possible please reply in my training log. Sorry and thank you very much.

[llsouder]

I will start by saying I am learning too. I want to see if my opinion matches the experts here.

Squats are not low enough, your hip joint must break parallel. I was making my thigh go to parallel and it was not enough. When I changed to going lower, I felt it a lot more in the back of my legs and glutes!

Deadlift looks like you are not starting with your shoulders blades over the bar. BTW I was making this same mistake.

Okay that is my amateur 2 cents! Guys please correct me if I am wrong so I don't steer him off the right path to perfect form.

[muddy]

Hey endospies,

llsouder's comments are pretty spot on.

For the squat, your depth is nowhere near deep enough. If you imagine viewing your squat from the side, there is also the strong tendency for the bar to go forward and your weight to shift forward onto your toes. What you want is for the bar to remain in a vertical line while your hip joint goes below your knee joint.

I wouldn't be discouraged by this, it takes some time to get everything sorted out. The results are worth the trouble.

What I would suggest is for now, re-read the article on this site about squatting, plus related articles you'll see at the bottom of that page. You may also want to check out the Squat RX videos on YouTube. In particular, I would start with the one on squat depth (#4).

I'd then remove the weight on the bar for awhile, and practice getting a feel for going below parallel, and keeping the bar traveling in a straight line when viewed from the side. You do not want to feel your weight going forward onto your toes as you descend, and you want to keep your knees firmly shoved out.

Maybe try that and post another form check video?

[DeadStrength]

I think a large part of your knees coming forward a ton and the tendency to shift onto your toes during your squat tends to come from the fact that it appears you initiate the descent with your knees, not your hips. Hips need to initiate the motion.

I fully agree with Muddy that you should re-read the squatting article.

Of course I'll also recommend buying Starting Strength.

In terms of the deadlift if you aren't using 45-lb plates (or plates of equivalent diameter) then you need to put additional plates on the floor to raise the bar to the proper height. Until you do that it is harder to evaluate your form because there are a lot of compromises you have to make when the bar is so low, as it is now. But read the article on deadlifting and body position again too.

Also it appears you are using an alternate grip (one hand pronated, one hand supinated) when you deadlift. There is no way your grip strength can't handle a standard double overhand grip at these weights. Use a double overhand grip as long as you can.

[Endospies]

Funny how before the video it felt like i was going deep on the squats. Good thing i recorded today. I will re-read the article and watch the squat rx videos.

Regarding Deadlifting, i will use regular grip on both. I was using 25lbs on each side, and was using 45lb plates on the floor to raise it off the floor. Should i double up on the 45lb plates on the floor so its even higher?

Thank you llsouder, muddy, and DeadStrength for taking the time to review and give tips. I will try to record on monday again and re-post.

[JorickDD]

The thing with the squat is that you aren't focusing on sitting back. Like said before, initiate the movement with bending your hips, your knees will follow. A slightly wider stance may help too.

Regarding your deadlift, make a deadstop every rep (mentioned before) and when going back, first bent your hips, when the weight passes your knees, bent your knees. You wont get that awkward bump on your knees everytime then

[Endospies]

Im looking forward to todays workout. Did tons of reading on the squat and watched all the rx videos. Definetly have to take a wider stance, before i was bending and leaning forward with my knees, I know now that I have to go back with my hips like to take a crap. Hopefully I can record it today. Deadlifts arent till friday.

Thanks Jorick for taking time to reply.

[BlocHead]

+1 for purchasing a copy of starting strength, definitely worth looking into

Everyone has said what i would. It looks like your drinking white spirit thats pretty hardcore!

[LudwigVan]

In addition to what everyone else said about your squat, you're using the high bar position. If your intention is to do a low bar squat you need to get the bar in the right place.

Your deadlift really needs to be relearned too. My advice is to read Starting Strength.

[Endospies]

Started to read starting strength! I'll try to get video of squat again this coming Monday. It was my first attempt at deadlifts but will also work on it too.


Its water, what's white spirit?

Thanks again for your replies.

[ricepower]

[Endospies]

Lol if it'll work I'll get it! Lol

Its just a gallon of tap water with a little lemon squeezed in for flavor. I use the Poland Spring container so I can keep track if I have had enough. Buying so much water gets expensive.

[BlocHead]

Lol if it'll work I'll get it! Lol

I wouldnt recommend drinking it, its used in paints and also as paint thinner.

Started to read starting strength!

A step in the right direction

[Endospies]

Still working on my form, hopefully this is alittle better. Still reading starting strenght. Still staying away from the paint thinner.

[ltbs]

ok, good job posting another vid. Better depth this time but will let others judge if deep enough. More noticeable though are your feet, on every rep you rock onto your toes. We can see your toes curling at the the start but as you hit bottom and goe back up, you rock forward onto your toes and your heels come up. The toe curl must be constant for the entire set. Push your knees out more, as if you have a rubber band you are trying to stretch apart. It does look like your shorts may be a factor there, they look tight around your knees at the bottom of your squat.

Also if possible, set your rack pins lower, you tiptoe to remove/replace the bar which won't be a good thing in the future when the weight gets heavy, the bar should be mid chest height in the rack so you have to use your legs to remove it.

Get another vid up, good improvement ref. the depth.