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  • Posted On: 01-06-18, 3:12 pm (EST) #1

    First time deadlift and squat form check please

    January 6, 2018, 3:12 pm

    Hi,

     

    Would someone be able to tell me if i am doing deadlifts and squats correctly i had my first attempt at them today. 

    Deadlift is loaded with 70kg but found it very difficult. 

    Suqat was only loaded with 60kg. 

    Advice and pointers would be much appreciate please

    Looking to start scott's push,pull and legs program soon so want to get these right. 

    Thank you

     

     

  • Posted On: 01-08-18, 5:53 am (EST) #2

    First time deadlift and squat form check please

    January 8, 2018, 5:53 am

    Anyone?

  • Posted On: 01-10-18, 7:25 am (EST) #3

    First time deadlift and squat form check please

    January 10, 2018, 7:25 am

    Hey Adam!

     

    Your Squat form looks pretty decent my man. The only thing I can say with the squats are to keep your knees wide and outside your ankles on the way up and down (you were doing good at this - I'm just putting more emphasis on it).

     

    Your Deadlift:

    - You need to start with your butt a little higher (positioning your shoulder blades directly over the barbell; your shoulder blades are behind the barbell currently = no good). Next you need to try and "bend the bar" and point your elbows back (this will engage your lats and help keep the bar close to your body).

     

    - On your way up, pressing through your heels, you want to push your hips forward and straighten your body by contracting your glutes (squeezing your cheeks). The glutes should be the main driver for a deadlift, not someone's lower back.

     

    - At the top of the deadlift, you slightly arching your lower back. There's no need to do that.

     

    Honestly you look like you're doing great!!! Just gotta clean up that deadlift form a little bit and you look golden!

  • Posted On: 01-10-18, 9:45 pm (EST) #4

    First time deadlift and squat form check please

    January 10, 2018, 9:45 pm
    Posted by: AdamWilkinson

    Hi,

     

    Would someone be able to tell me if i am doing deadlifts and squats correctly i had my first attempt at them today. 

    Deadlift is loaded with 70kg but found it very difficult. 

    Suqat was only loaded with 60kg. 

    Advice and pointers would be much appreciate please

    Looking to start scott's push,pull and legs program soon so want to get these right. 

    Thank you

     

     

    @adamwilkinson the squat form isn't too bad.. but it looks like you need to work on mobility a little bit so that you can get a bit deeper. You're going to parallel at the moment which is OK, but ideally you want to go a bit further than that, even if you can't go Ass To Grass (ATG). For starters I wouldn't squat in those running shoes - either squat barefoot/in socks or with some proper lifting shoes with an elevated heel (this will also help you get deeper). I'll post a video below of some stretches you can start doing to help you get deeper as well.

     

    For the deadlift, again, I would take the shoes off and do deadlifts barefoot/in socks or in flat shoes. I like to use wrestling shoes myself. You have some good pointers above from @awesomeirish, and just to build on those - it looks like you are rolling your shoulders forward and losing tightness in your upper back/lats when you come to the bottom position. One good cue is to 'tuck your lats into your pockets'. And you do need to bring those glutes forward by squeezing them and activating them once you get to the top position. I'll link you to a deadlift video below as well.

     

    Hope that helps!

     

     

  • Posted On: 01-11-18, 5:12 pm (EST) #5

    First time deadlift and squat form check please

    January 11, 2018, 5:12 pm
    Posted by: Scott_Herman

    @adamwilkinson the squat form isn't too bad.. but it looks like you need to work on mobility a little bit so that you can get a bit deeper. You're going to parallel at the moment which is OK, but ideally you want to go a bit further than that, even if you can't go Ass To Grass (ATG). For starters I wouldn't squat in those running shoes - either squat barefoot/in socks or with some proper lifting shoes with an elevated heel (this will also help you get deeper). I'll post a video below of some stretches you can start doing to help you get deeper as well.

     

    For the deadlift, again, I would take the shoes off and do deadlifts barefoot/in socks or in flat shoes. I like to use wrestling shoes myself. You have some good pointers above from @awesomeirish, and just to build on those - it looks like you are rolling your shoulders forward and losing tightness in your upper back/lats when you come to the bottom position. One good cue is to 'tuck your lats into your pockets'. And you do need to bring those glutes forward by squeezing them and activating them once you get to the top position. I'll link you to a deadlift video below as well.

     

    Hope that helps!

     

     

    Thanks for taking the time to write up such a detailed reply!

     

    Just been doing some research on fixing a bad anterior pelvic tilt issue tonight. A lot of articles / forum threads are saying to avoid deadlifts, squats, leg press and any other quad dominant exercise until it is fixed.

     

    Reasons being posture not being correct increasing chance of injury and not further increasing muscle imbalance by doing quad dominanet exercises such as the squat. I should be concentrating on hamstring, glutes and core exercises to address the muscle imbalance. Stretching hip flexors, quads. Then foam rolling quads, hip flexors and hamstrings and lower back. Is this advice you would agree with?

     

    This is my number one priorty to get fixed this year if i have to sacrifice a few months gains to get it done i will. Donload duck is not a good luck for anyone

  • Posted On: 01-11-18, 5:21 pm (EST) #6

    First time deadlift and squat form check please

    January 11, 2018, 5:21 pm
    Posted by: AdamWilkinson

    Thanks for taking the time to write up such a detailed reply!

     

    Just been doing some research on fixing a bad anterior pelvic tilt issue tonight. A lot of articles / forum threads are saying to avoid deadlifts, squats, leg press and any other quad dominant exercise until it is fixed.

     

    Reasons being posture not being correct increasing chance of injury and not further increasing muscle imbalance by doing quad dominanet exercises such as the squat. I should be concentrating on hamstring, glutes and core exercises to address the muscle imbalance. Stretching hip flexors, quads. Then foam rolling quads, hip flexors and hamstrings and lower back. Is this advice you would agree with?

     

    This is my number one priorty to get fixed this year if i have to sacrifice a few months gains to get it done i will. Donload duck is not a good luck for anyone

    I made a video last year about fixing APT so I'll post that below as well.. sorry for bombarding you with so many videos! haha but they should all be helpful! You can still deadlift and squat because you need to learn to keep everything tight and inline when doing those movements, and as long as you are doing the rehab exercises in the video below then it will start to improve. And you don't have to lift super heavy so that you're compromising form. Maybe take a week or two away from those compounds as you start doing the rehab exercises to strengthen everything, and then just stick to weight you can handle and focus on proper form until your APT has improved.

     

    Do you have pain while doing squats or deadlifts at the moment?

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