Please critique my GM and Zercher's

[cheesecake]

I just started doing WSB this week. Several of the exercises, I have never done before. Since Exodus and I workout at separate gyms, he suggested that I video myself doing the exercises that I was unsure about.

Yesterday was ME Lower. I know that my form is off on the Good Mornings. I feel that I bent my knees too much and I didn't bend my back enough.

Please feel free to give me any kind of advice that you see fit. Just go easy on me; I'm a newb.

Right click and Save Target As

195 1RM Good Morning

145 Zercher's 3RM
...chad...

 

[kingc_79]

cant pull up the vids on these crappy school computers but from what i've been told bout my crappy gm form. you need to keep an arched back, head up, butt out and thrust when your coming up. once you get em down , try some variations such as seated gms or chain suspended. they're addicting. look on b's site clintdarden.com and im sure he has pics of him doing them.

 

[steeledan2]

Your GM looks more like a half squat than a gm. See http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html and http://www.exrx.net/WeightExercises/ErectorSpinae/BBBentKneeGoodMorning.html

One thing they don't really mention is that you want to thrust your hips forward and not lift with your back. Your but should stay about the same height throught the lift and your knees shouldn't bend too much. The bar should move mostly up and down, and not too far forwards and backwards.

It's kind of hard to explain. Pretend Britney Spears is bent over in front of you and you have a 3ft dick. Then proceed to tap that ass, but bend over to about 70-90 degrees. Resist the temptation to grab her hips and keep your hands on the bar

 

[cheesecake]

look on b's site clintdarden.com and im sure he has pics of him doing them.

The videos are in .AVI format (it's what my digi cam puts them in), so you will need Quicktime. But it's a free download from the Apple website. Here's the link to download it.

And I checked out all of B's pictures yesterday. Also checked out all of Spatt's videos yesterday. I'll tell you one thing, my form doesn't look near as good as her videos.
...chad...

 

[cheesecake]

Your GM looks more like a half squat than a gm.

I feel the same way.

Thanks for the links though.
...chad...

 

[Exodus]

I'll tell you one thing, my form doesn't look near as good as her videos.
...chad...

hey bud, i love you, your my brother, but nothing you do well ever look as good as spatt!!!! ha ha ha lol..........

i cant seem them at work, i cant download quicktime, so ill check them out when i get home.

hey bud, post up the rest of what you did as well.

X

 

[spatts]

Yes, the GM is a squat with forward lean. Concentrate on keeping the legs stationary and executing the move with your hips.

On the Zercher Front Squats, it looks like three moves because you're not staying tight. I normally do these ATF, but if that depth is good for you then I can't say anything there. However, you are doing this little hip swivel thing where your legs are letting off and your back is overcompensating. On the ascent, you are losing tightness in you lower back which is causing you to almost GM the weight, and throwing the hips in a funny direction. It looks like up--back--forward--up, instead of down and up.

This makes me wonder what your full squat looks like. Are you squeezing your traps together, arching your back, keeping the bar over your hips, sitting back, lowering with your hamstrings, pressing your knees out, etc...??

Can you get a vid of your squats? Looks to me like your lower back is very weak, and possibly your hips too. Could just be recruitment on the hip thing.

 

[Exodus]

it could be.... he hasnt worked out in 9 months.

X

 

[WarriorPL]

Lower the weight and perfect the form.

 

[cheesecake]

Looks to me like your lower back is very weak, and possibly your hips too.

Yes, lower back is very weak. Working on it though. Not sure about the hips.

And I noticed what you were saying about the Zercher's as well. It is really noticeable on the 2nd rep. I think I am reaching a sticking point and then my back is overcompensating. I really need to work on form for both. Like I said, first time to ever do either of them with no guidance except what I've seen on the net. And it doesn't help that the wife and I are the only ones in the gym who have even heard of West Side. The owner of the gym had never even heard of a Zercher Squat until yesterday. He thought we were trying to do front squats incorrectly.

Thanks for all the tips; keep them coming.
...chad...