Author Topic: Deadlift and squat form  (Read 3895 times)

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JayC

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Deadlift and squat form
« on: April 05, 2011, 11:17:47 am »
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Hey guys, I have some problems with my technique and was hoping that you could help me out.

So I recently changed to a mixed grip on my deadlifts to improve my grip, while that certainly helpe with the grip my back is getting murdered when I deadlift now.

Here is a video of it (few reps as I don't want to hurt my back)
<a href="http://www.youtube.com/watch?v=cKavscNsfnY" target="_blank">http://www.youtube.com/watch?v=cKavscNsfnY</a>

Now with squat the problem is that I have some kind of staggered stance and my body is turning a bit (kinda like basketball shooting position I think), and its like no matter what I do I stay in that kind of poition or something that looks similar, it can be quite hard to change your stance with the bar on your shoulders but even if I lower the weight I can't get in a proper position, and I get a similar position on deadlifts and calf raises I think. So I was thinking that is due to somei mbalance in my body, or is it just a bad habbit?
Another thing with my squat is that my lower back can get a little sore, i'm guessing that is not a good thing.
Something went wrong went i tried to upload my squatting so I don't have a video of it, but I will upload it again asap.
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LanceSTS

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Re: Deadlift and squat form
« Reply #1 on: April 05, 2011, 12:43:54 pm »
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 Your starting position on your deadlift is way off, you need to have your shoulders out over the bar, and the bar close to your shins.  You also need to get on your heels and not on your toes, that is definitely contributing to the lower back pain as your giving away a ton of leverage to the bar. Take your time at the start of the deadlift, before you begin pulling.  Bigger arch, chest spread more, turn your belt line down to the floor, weight on heels, and start the bar 1 inch away from your shins, when your shins are at a perpendicular angle to the floor. 

  Cant tell anything about your squat without a video, but if youre on your toes during your deads your likely doing that on your squat as well.
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Raptor

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Re: Deadlift and squat form
« Reply #2 on: April 05, 2011, 01:05:19 pm »
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In his particular situation, I'd suggest he actually starts with the bar touching his shins. One inch off might be 2 or 3 for him (he might think it's one inch but it will be more). So touch the shins with the bar and keep on sliding it there softly.

mj

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Re: Deadlift and squat form
« Reply #3 on: April 05, 2011, 07:04:06 pm »
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<a href="http://www.youtube.com/watch?v=Syt7A23YnpA" target="_blank">http://www.youtube.com/watch?v=Syt7A23YnpA</a>

JayC

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Re: Deadlift and squat form
« Reply #4 on: April 12, 2011, 04:25:08 pm »
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Sorry that I haven't replied (my computer is pretty messed up), really appriciate the help and I am already seing a lot of progress.
 Will post some new videos when I get my computer fixed.
"He can already play ball, run & dunk. 
He's already an accomplished athlete from what he's already doing."

JayC

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Re: Deadlift and squat form
« Reply #5 on: June 21, 2011, 12:06:21 pm »
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Finally got footage together.. that took a long time.
There are two sets of the exercises, one with front view and the other one from the side.

<a href="http://www.youtube.com/watch?v=0tosYTa3t8M" target="_blank">http://www.youtube.com/watch?v=0tosYTa3t8M</a>

I don't get as low on squats as I thought, not sure if its okay tough, and i'm thinking my torso comes a bit to far forward? and my stance is still pretty unbalanced for sure.
Help is very appriciated.
"He can already play ball, run & dunk. 
He's already an accomplished athlete from what he's already doing."

LanceSTS

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Re: Deadlift and squat form
« Reply #6 on: June 21, 2011, 09:55:04 pm »
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 Getting some weightlifting shoes to squat in will help your squat a ton.  You need to open your hips up a little by pushing the knees out, youre leaning forward at one point searching for more depth, if you push the knees out by spreading the floor with the feet you will get that extra depth and be able to stay more upright.

 On the deadlift, youre stance is too wide.  Bring it in some and make sure your knees arent rotating in, but bringing in the stance should fix this by itself.  On the eccentric portion, youre bending at the low back to lead the descent.  Start by taking a big breath and holding, keeping the chest out and up, and pushing the HIPS back, as far as your hamstring flexibility will allow, then bending  the knees.  The bar should be on the ground by this point. Hips first, then knees.   
Relax.

Flander

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Re: Deadlift and squat form
« Reply #7 on: June 28, 2011, 03:32:07 am »
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I can recommend this to you JayC, since your dansih and would understand. He has some pretty good points.

<a href="http://www.youtube.com/watch?v=mJ0OSws9qtE" target="_blank">http://www.youtube.com/watch?v=mJ0OSws9qtE</a>

JayC

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Re: Deadlift and squat form
« Reply #8 on: July 09, 2011, 09:39:18 am »
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First saw the video now Flander, thank you for it.

Also had a coach tell me today that I to let my feet point further out on squats, and I'm still using my back too much on the descent in deadlift, so still got some work to do
"He can already play ball, run & dunk. 
He's already an accomplished athlete from what he's already doing."

Flander

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Re: Deadlift and squat form
« Reply #9 on: July 22, 2011, 04:09:57 pm »
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First saw the video now Flander, thank you for it.

Also had a coach tell me today that I to let my feet point further out on squats, and I'm still using my back too much on the descent in deadlift, so still got some work to do

Keep posting progress videos.

JayC

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Re: Deadlift and squat form
« Reply #10 on: July 22, 2011, 06:08:32 pm »
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First saw the video now Flander, thank you for it.

Also had a coach tell me today that I to let my feet point further out on squats, and I'm still using my back too much on the descent in deadlift, so still got some work to do

Keep posting progress videos.

Really want to do that, the problem is that everybody I know is on vacation or isnt working out here in the summer, and the few that do workout go to fancy gyms like Fitness DK hehe.. So kinda hard to get film currently, but i'll do my best to get some asap.
"He can already play ball, run & dunk. 
He's already an accomplished athlete from what he's already doing."