SQUAT Post 1 & 2 = Squats

First 2 links are the same vid. One uses an app.

http://tinypic.com/r/2hwitt/9

http://tinypic.com/r/2dhiw49/9

http://tinypic.com/r/29d8cd2/9

This post was edited by Lil_Gueto on Aug 22 2016 02:15am

These 2 are also the same vid, one using an app


http://tinypic.com/r/2zggpcx/9

http://tinypic.com/r/25khq1d/9

This post was edited by Lil_Gueto on Aug 22 2016 02:15am

DEADLIFT


http://tinypic.com/r/2cqfy1l/9

http://tinypic.com/r/pwzd5/9



Where I can benefit the most imo. Lots of tweaking to be done. Let me know what catches your eye!

This post was edited by Lil_Gueto on Aug 22 2016 02:16am

Squat looks good, was gonna critique shoes but then you had OL shoes in the other clip so you got that down. Looks solid throughout the movement.

DL looks fine aswell, no real issue but maybe some minor tweaking can be done as you said. The thing that comes to mind is that it don't really look like you drive with hamstrings in the start. Try and build up some tension before initiating the pull.

I am currently watching/writing on phone so I blame that if I missed anything.

nothings really that bad, there is some lumbar movement at the end of hip flexion in each of your deadlift and squat. that can be eliminated by improving total hip flexion range, getting into position before loading by squeezing glutes and bracing with abs after position has been set.

Just did 1rm on squat tonight! Focused on improving several things, namely; taking a proper deep breath prior to unracking,
extending at the hips rather than with my back to unrack,
Really squeezing my Lats and setting elbows properly
Squeezing my glutes prior to descent to set my hips & spine & also assist with co contraction of hammys - I find I can create a much stronger base doing this.
Screwing feet into the ground and driving up midfoot.


I probably should have done some mobility work for my shoulders because my right side was a bit tight.
Could have focused on keeping chest up and shoulders back a bit more but really wasn't too important because I already had done this decently and had great core pressure/upper back tightness.
Possibly could have emphasised squeezing glutes in the hole prior to ascent but with the torque created with my legs it was pretty well activated.



Yeah good point about the deadlift. I can also do better with core pressure.
You reckon I sit a little more into and have my hips a little lower? So they don't rise too fast and I can really drive through there
Activating Lats better and driving feet through the floor would also help

Nice, I'll work on this!
I've tried what kelly starret recommends by getting into the bottom position and then setting core etc but it just feels a lot weaker to me. Likely because I'm inexperienced and a "grip it n rip it" style yields a messier but heavier dead.

What do you think about screwing feet into the ground for torque during the dl?


Also have a read of my response to plaad and lmk your take there

for the deadlift? you dont have to do a bottom up set up, thats more common for oly lifting anyway. just an interesting idea. you can definitely get tight standing upright. screwing feet into the ground is a cue, like i said to whoever before. you arent literally twisting your foot across the surface of the ground, but you're focusing on producing some external rotation torque about the foot, that ultimately drives the knee outward rather than forward or letting it cave in valgus.

Do you think I need to get a little lower (squat into it slightly more) so I can drive through my hips more?

I like to make people do pendlay rows and light RDL's where you make the bar go away from your body on the way down (to make hamstrings and lats work more).
Usually makes them understand how to keep the bar close and how to use lats and hamstrings more during deadlifts.