Stronglifts Form Check -- Video Updated 3/10/2008

[jdurando]

I disagree with not breaking parallel...
As for the contruction thing; I was referring more to the 'not thinking too much' rather than form issues. We're told to have a certain amount of rest between sets, not to work the same muscle group twice in 2 days blah blah blah. "Sorry Bill can't lift that block, I did that yesterday" Too much science when it comes to weight lifting in my opinion.

Understand what you mean on the contruction thing -

[Tony]

I think I am finally getting low enough on the squat, and the form feels good.  The deadlift, however, I just can't seem to get right, or at least it doesn't feel right.  I have been reading as much as possible and watching videos, but it doesn't seem to translate over when I actually do the movement.  I even tried to just use the bar.  If you have any tips, I would appreciate it.  Thanks.

[mutt]

I noticed on the first vid you took two steps back.. my only advice is to take just one step back. Save that energy!
I'll leave the form comments to the experts..  as far as deadlift, I have very little wisdom except keep the bar path as verticle as possible, keep the arms straight and a grip as close to your legs are you comfortably can.. you dont have to lift as high with a narrow grip as opposed to a wide grip.

[johnnyo]

Squat
1. I would suggest lowering the bar position on your back, tighten your back more like your cracking a peanut between your shoulder blades.
2. when squatting visualize pushing your ass through the wall behind you and don't be afraid to get your chest further forward to straighten your shins out more, this will incorporate the abs more.
deadlift
1. remember "chest up" once you have the weight lifted.
2. visualize pushing through the floor below you with your heals.

[woo!]

3 steps is the recommended by rippetoe. one back, the other to get in a normal stance, last step to get proper width. makes sense
i agree with johnny, lower the bar at least to the middle of your traps, lower if you can.

[Russ89]

I'm still waiting for somenoe to say you're not breaking parallel
My only niggle on the deads, some agree some won't [Like I care?] but at the end of the movement, you seem a little hunched forward for my liking; either stand a little straighter or pull back a bit [ergh probably gonna get flamed for disagreeing with the website... ]
Russ.

[Mouse]

Russ - agree with you re the Deads.
Think this could be sorted by really squeezing glutes at the end which would push the body into a straighter line.
 
Couple of quotes from: http://stronglifts.com/how-to-deadlift- ... technique/
What’s a Deadlift? Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward.
Squeeze You Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard.
Lock The Weight. The Deadlift ends when your knees & hips are locked. No need to roll the shoulders or hyper-extend the lower back.

[Mehdi]

Problem on the deadlift remains the same: your shoulder-blades are not directly above the bar, so you can't pull up in a straight line, it messes with everything.
Shoulder-blades above the bar, shoulders in front of the bar, bar against shins. Right now your shoulders are behind the bar.

by the way: don't expect perfect technique over the course of 2 weeks. This comes with practice. Keep working, and you'll get there. You need to get a "feeling" of your body, you get that by doing this thing a lot.
Tape yourself, check the tips posted here and in the articles, correct BETWEEN your sets. On the deadlifts: if your shoulders are not right on the video, correct it between sets. Keep correcting until you have the shoulder alignment right.
Read this one: stronglifts.com/why-your-shoulder-blades-must-over-the-bar-on-deadlifts/

[bentzurm]

I agree with Mehdi about the deadlift. Your main problem is that your body is not forward enough. You are pulling the bar back towards you body instead of up. This is because your shoulders are not above the bar. This is very evident in the video when you are only using the bar. Look how the bar travels back towards your body instead of up in a straight line. This can be fixed by easily by raising your butt a little on the set-up. opeining the kneed angle a little without changing your hip angle will tilt you forward and place your shoulders in the right place. Watch these videos (especiially #2):
media.crossfit.com/cf-video/CrossFit_SCL1KellyTheSetUp1.mov
media.crossfit.com/cf-video/CrossFit_SCL1aKellyTheSetUp2.mov

[jdurando]

Tony -
 
You are progressing very nicely on form - What literature are you reading to help check your form ? The height of the bar on your back could be lowered to more of a powerlifting stance, might help you a bit, you should also try and take a look at your hands in relation to your forearms - there should be no bend at the wrist (back of the hand and top of the forearm should be in line. If you dont have it this stuff is explained very well in Starting Strength.
Great conviction on getting the form nailed down
P.S. - there are alot of comments here, remember that they are all constructive you can use something from each one.
 

[Tony]

I am reading anything I can get my hands on, especially this site.  I like to read everything even if it's rediculous just to get all perspectives.  I feel very comfortable with the bar up high when I squat.  I'll try it lower, but I like it high.  What will a lower bar do for me?  There are a lot of comments, and I appreciate them all.  It's tough to learn form without a coach there with you, but I'm getting there.

[jdurando]

 

I am reading anything I can get my hands on, especially this site.  I like to read everything even if it's rediculous just to get all perspectives.  I feel very comfortable with the bar up high when I squat.  I'll try it lower, but I like it high.  What will a lower bar do for me?  There are a lot of comments, and I appreciate them all.  It's tough to learn form without a coach there with you, but I'm getting there.

 
Reason I asked the question - Starting Strength (Rippetoe) helped me to understand the reasons behind form, makes it easier to get it down when you understand the total concept - I highly reccomend you get your hands on that book. - High Bar may very well be what you need based upon your torso to leg length - generally speaking though low bar makes it easier to lift more quite simply because of a shorter fulcrum.
You are doing a great job of getting the form nailed down

[Mehdi]

High bar is different technique than low bar. Torso is more upright with high bar, meaning squatting down is not as much sitting back like with low bar.
If the bar sits good, you can keep it there. But go deeper, that's what this was about.

[Bluze]

You will get there, my friend. I'm still struggling with some of the movements myself, but concerning the squat, I think that you could focus some more on pushing your hips backwards before bending your knees. This helped me a great deal; it might help you as well.

[Tony]

Another workout.  I think I am starting to understand the clean a little more.  I didn't feel like I was very flexible tonight so my depth on the squat didn't look as deep, but I am more concerned with feedback about my clean form.  One of these days it will come.  Thanks.