Critique my form *Videos*

[ark94]

Hey everybody, so these videos are of Monday, January 25th, 2010. Workout A of Rippetoes 3x5.

I did extremely bad on the bench press for numerous reasons, I had been doing the EXACT same weight on Friday, with nobody to spot me and the full 3x5 but Monday I couldn’t do anything... but I know the reason as to why. Anyways...

I think my squat form is decent, but please critique.
Oh, my dip form is terrible, no stability at all =(

Please critique my form for each of these lifts, my Workout B lifts will be posted on Wednesday or Thursday. Thanks.
P.s. im funny looking =D

Not sure if the videos are coming up or not, but here are the links.

Squats - http://www.youtube.com/watch?v=PoeN9cNAC3c


Bench - http://www.youtube.com/watch?v=2p711stB2_w


Deadlift - http://www.youtube.com/watch?v=E1DrCtOHul0


Dips - http://www.youtube.com/watch?v=qH5g5wy8kmY

 

[OMEGA]

Your Bench is good , I would prefer a thumb-less and slight wider grip

Deads ; you over thinking it, also keep your head more down and look at a spot on the floor.

Squats ; too deep, I never go past parallel

ps: Congrats on starting it will be great

Do not be seduced by those who want to lift the world.

Focus Form and working the muscles

 

[ExtraMile]

I didnt know 3x5 had dips in it? I thought first workout was squat, bench, dead then second workout was squat, military, row?

anyway, for the dips control yourself on the way down, dropping like that puts you at risk of shoulder and chest injuries, and squeeze your glutes which may help to keep you more controlled, and really grip the bar.

for the deads I think the problem is your using such small plates, next workout you should be able to put a 35lb plate on each side for 115lbs which should raise the bar height a little. But anyway, on the negative portion of the rep you want to break at the hips first. Ill put a good deadlift video at he end of this post for you to watch from diesel crew.

for squats your back is rounding and your GMing out of the hole, there is a sticky on squats on this board with pretty much everything you need to know. check it out

Ill also show u a good video on benching from diesel crew.

A few things:

1. by the looks of it you dont need a spotter for that bench unless the pins are too low to give yourself a good lift off, those safety bars mean if you fail a rep you can just lower the bar back towards your face/neck because it will hit the safeties first

2. loose the lifting gloves lol

3. thats alot of dips to be hitting as a beginner, so congrats, and they were a good depth too

 

[ark94]

Thanks for the tips guys. im checking out those videos as we speak extra =D

As far as the gloves go, i never used gloves before lol, my parents felt my hands, and my fingers like just underneath are extremely hard and they told me to get soem gloves, so they gave me some money to get some :S Idk is it really vital to losing the gloves? If i have to i will, i dont mind. just it feels bit more comfortable.

oh and gm'ing = ?

 

[joe d]

em is right. those vids where good. the squat thing is long debated. i beleive a squat should always break paralell and usually be atg. either way you need to correcdt your form. look up mark rippetoe

 

[ark94]

em is right. those vids where good. the squat thing is long debated. i beleive a squat should always break paralell and usually be atg. either way you need to correcdt your form. look up mark rippetoe

I will try to work on my form more on Wednesday. I have rippetoes book... read up to page 30, but haven't read it in the last 3 days because of exams. After my exams i will.

Also atg = ?

 

[joe d]

all the way to the ground or ass to ground. squat as low as you can.

 

[JDid23]

here are my comments;

First off.. lose the gloves dude. Doing deadlifts will help your grip strength, and they are pretty useless for squats and bench for the most part. Don't worry about calluses

Squat- you seem like you have good flexibility and already have good depth. this is what a GM is (good morning.. another exercise)YouTube - Bodybuilding Exercises : Bodybuilding: Good Morning Exercise
- chest up, shoulders back, pick a spot on the wall (high) with your head and stare at it.. your posture during your squats was very bad, which in my honest opinion set you up for failure and for your back to round like it did.

Bench- looked good to me. I can't see your feet, but literally plant them into the ground and push up off your heels.. They should never come up off the floor because when you push off of your heels you generate more power.

Deadlift- incorporate your hip flexors towards the end of the lift. On your way up, litteraly squeeze your ass cheeks to help finish the lift. For now a double overhand grip is fine, but if it starts getting too hard to grip the bar (when you lose the gloves too) then you can switch to a mixed grip. I second what EM says about using the 35s next workout. If you feel like you have to compromise your form to bend down and pickup the weight, you can always get two 45 pound plates and put the bar on them so you're starting with a higher range of motion

Dips- didn't watch the whole thing but you seem like you could do a lot. Typically leaning forward targets the chest while keeping more upright (like your friend said to do) works the triceps more

Keep up the good work !

 

[ark94]

Thanks J. So i just watched the sticky at the top of the page =D I realize what em was talking about.

I will try my hardest to correct that on Wednesday (i should record it if everything goes well). However, should i lower the weight and get the form again? Or keep the weight im doing?

 

[ExtraMile]

GMing out of the whole what I meant is your body is tipping forward so instead of standing straight up, you are bent forward, you need to breath in till your lungs are full of air, then when you reach the bottom of the squat powerfully blow it out as you keep your chest up high and stand straight out of the hole as if you are getting up out of a chair, lead with your chest.

All 3 lifts are very hard and the better your technique the safer the lift will be and generally speaking the more weight you will be able to lift. Its hard, I cant squat, deadlift or benchpress perfectly and neither can alot of people...

about the gloves, if you get rid of them your skin will toughen up and your hands will be able to cope with heavier loads without it hurting.

 

[ark94]

Alright, well i should be recording Workout B tomorrow =D Have it up on Thursday i hope.

Should i bump down my Squat weight to 80lb? Instead of 100?

 

[ExtraMile]

for the squat weight use whatever weight you can use whilst maintaining good form

 

[JDid23]

for the squat weight use whatever weight you can use whilst maintaining good form

meaning yes.... just work on form even if it means the bar. I am sure you'll do great tomorrow bro

 

[ark94]

Alright will defintaley lower the weight tomorrow, can't record the lifts though unfortunately =(

A question, answer honestly please. Is it normal that i can lift basically fucking nothing? Like i can hardly even squat my own weight, hardly even 100 pounds, and i can't bench my own weight or deadlift anything.... is it normal to be this much of a pussy? Considering my body figure.

 

[Tblock1]

Your bench form looked good, and I like that you went deep on squats, although you need to focus on keeping that back straighter. Your dip form actually didn't look too bad to me. On deadlifts there is no need to control the lowering portion so much, you can just let it down pretty quickly. Good luck!!

 

[ark94]

With the squat, is it because i have a shitty ass core i can't keep my back straight? I have a feeling thats one reason why, but im going to try and keep my back as straight as possible tomorrow.

 

[ExtraMile]

Alright will defintaley lower the weight tomorrow, can't record the lifts though unfortunately =(

A question, answer honestly please. Is it normal that i can lift basically fucking nothing? Like i can hardly even squat my own weight, hardly even 100 pounds, and i can't bench my own weight or deadlift anything.... is it normal to be this much of a pussy? Considering my body figure.

you are very thin so how can u expect to be super strong without training? I already told you the amount of dips you manages was good. Stick at it though and you will be stronger and better looking in no time...

 

[Tblock1]

you are very thin so how can u expect to be super strong without training? I already told you the amount of dips you manages was good. Stick at it though and you will be stronger and better looking in no time...

Yeah seeing a noob doing that many solid parallel dips is actually really impressive, many people can barely do one! Also your bench is actually pretty good for your weight, don't worry

 

[garryb]

i didnt read alot of the posts but this is what i saw and only my op.


the first vid squats... looks like you have the bar too far back on your shoulders and is throwing your balance off, making you lean alittle too forward. and i would say to not go so deep into the squat. i like to go just past 90*(seated posistion).

dead lift.. im not sure if you are wanting to work more of your lower back /hamies or an all around legs/back type of thing. i personaly only do straitleged dl. i think mabe if you did those you might be able to keep alittle better form.


dips.... dont go so deep after 90* you are puting alot of stress on your shoulders and not on the tri. when you set up to do dips try geting your arms and shoulders in a locked posistion before you actualy dip. posistion your shoulders down not up (ie like if you are shruging) then once your stable bed only at the elbow to a 90 or slitly passed. as your form gets better you will be able to go deeper and not bring so much shoulder into the excersize.

if i were you i would really work on core excersizes as well. if you have a week core ,you will be week everywere else. and wont be able to maintain a good form.


form is everything(to me) granted as you move up to heavy heavy weights you tend to sacrifice form for that one last good riping rep. but dont worry about how much weight is on the bar, and dont worry what others think(not that you are) i just see young kids these day go to the gym and slap on too much weight because they dont wanna look like there week or what not.


but keep at it you can only get better as you go.!!!




garryb


dead lift... looked better,

 

[NJL52]

I didnt know 3x5 had dips in it? I thought first workout was squat, bench, dead then second workout was squat, military, row?

anyway, for the dips control yourself on the way down, dropping like that puts you at risk of shoulder and chest injuries, and squeeze your glutes which may help to keep you more controlled, and really grip the bar.

for the deads I think the problem is your using such small plates, next workout you should be able to put a 35lb plate on each side for 115lbs which should raise the bar height a little. But anyway, on the negative portion of the rep you want to break at the hips first. Ill put a good deadlift video at he end of this post for you to watch from diesel crew.

for squats your back is rounding and your GMing out of the hole, there is a sticky on squats on this board with pretty much everything you need to know. check it out

Ill also show u a good video on benching from diesel crew.

A few things:

1. by the looks of it you dont need a spotter for that bench unless the pins are too low to give yourself a good lift off, those safety bars mean if you fail a rep you can just lower the bar back towards your face/neck because it will hit the safeties first

2. loose the lifting gloves lol

3. thats alot of dips to be hitting as a beginner, so congrats, and they were a good depth too

Not a fan of the deadlift video. There is no other way to move a deadlift then vertically along your center of gravity. The center of gravity is the middle of your foot. His method makes you move the bar horizontally.

 

[ExtraMile]

Not a fan of the deadlift video. There is no other way to move a deadlift then vertically along your center of gravity. The center of gravity is the middle of your foot. His method makes you move the bar horizontally.

if you move the bar back, it causes your shins to straighten up and in turn you to drop your hips way lower, often making the lift harder for people. If you look he pulls backwards slightly which would make it easier to incorperate the glutes and hips into the lift making for a stronger lockout too.

 

[zedhed]

Dude, thats why youre working out, to get BIG AND STRONG!! Dont worry about the weights that you are starting at. Just concern yourself (like you already are) with doing it right. You will be suprized at how fast you will build those weights up. Keep your diet RIGHT, keep your thoughts RIGHT and take good care of yourself and youre golden.
Keep up the good work!

Alright will defintaley lower the weight tomorrow, can't record the lifts though unfortunately =(

A question, answer honestly please. Is it normal that i can lift basically fucking nothing? Like i can hardly even squat my own weight, hardly even 100 pounds, and i can't bench my own weight or deadlift anything.... is it normal to be this much of a pussy? Considering my body figure.

 

[NJL52]

if you move the bar back, it causes your shins to straighten up and in turn you to drop your hips way lower, often making the lift harder for people. If you look he pulls backwards slightly which would make it easier to incorperate the glutes and hips into the lift making for a stronger lockout too.

Actually straightening your shins causes your hips to rise. Unless your shift your weight backwards.

And the goal of technique is never to make it easier, it's to make it safer. Easier is quarter squats, safer is below parallel. Same thing here.

Last, the main mover in a dead is your lower back.

Oh yea, there is no safe way to move 500 pounds parallel to the ground. No horizontal plane muscle chain can handle the load. The only movement chain for that much force is vertical. So you want the bar to move as vertical as possible, any horizontal movement would require swinging.