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Author Topic: Squat and RDL form check  (Read 9654 times)

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lukasvv

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Squat and RDL form check
« on: June 05, 2010, 10:06:56 am »
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I brought my camera to the gym today, so here's the squat vid: http://www.youtube.com/watch?v=v6KrIR5i8g0

I knew I had lower back rounding, and I'm really working on hamstring flexibility (stretch, good mornings,...), glute activation, hip flexor stretching etc, but I need much more flexibility I think... Makes me scary to squat with higher weight, even though I never have any lower back pain... Oh and in the set with bar only I was looking to the side because there's a mirror there:P

This is the RDL vid:http://www.youtube.com/watch?v=Y-Mk8mBu8Ug

With the 100 kgs, certainly wasn't good at the last two reps, but I'm sure there are other things that aren't good...
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mattyg35

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Re: Squat and RDL form check
« Reply #1 on: June 05, 2010, 12:08:04 pm »
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First of all, that looks like a public gym, so I'd start wearing socks instead of barefooting it. This is for health reasons.
Most of your squat is ok, but you are rounding at the bottom, so keep your butt tighter.
What I do, is imagine that my pelvis is 'fused' to the rest of my spine, that way back stays flat.
To me, it doesn't look like you're locking out the RDL, I don't know if that was intentional or not. Use your ass some more too. Looks like you're breaking at your spine instead of your hip
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adarqui

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Re: Squat and RDL form check
« Reply #2 on: June 05, 2010, 04:31:16 pm »
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Quote from: lukasvv on June 05, 2010, 10:06:56 am
I brought my camera to the gym today, so here's the squat vid: http://www.youtube.com/watch?v=v6KrIR5i8g0

I knew I had lower back rounding, and I'm really working on hamstring flexibility (stretch, good mornings,...), glute activation, hip flexor stretching etc, but I need much more flexibility I think... Makes me scary to squat with higher weight, even though I never have any lower back pain... Oh and in the set with bar only I was looking to the side because there's a mirror there:P

This is the RDL vid:http://www.youtube.com/watch?v=Y-Mk8mBu8Ug

With the 100 kgs, certainly wasn't good at the last two reps, but I'm sure there are other things that aren't good...

i definitely echo what mattyg & steven-miller (on tvs) are saying.. as for the RDL, i don't like going any lower than when my hips stop pushing back, any lower than that and you're going to really shift the focus to your low back.

and ya, no shoes in a gym like that could leave you with some nasty infections! heheh, vibrams or track flats would fit you well, you have a good arch in the foot.

peace!
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lukasvv

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Re: Squat and RDL form check
« Reply #3 on: June 05, 2010, 06:11:56 pm »
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Yeah yeah I know about the socks, normally I always wear socks but it was really hot today here in Belgium and I wore flip flops, so i forgot socks. As for the arch, I really have to put alot of effort in keeping it like that, if I don't think about it my feet collapse inwards, but I just try to keep it like that as much as possible:)

I'm doing a lot of glute work etc, but I still can't really tighten my butt when squatting, I don't know why ... I'l try to use your tip matty.
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nba8340

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Re: Squat and RDL form check
« Reply #4 on: June 05, 2010, 07:56:08 pm »
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i commented about the lifts on your vids
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lukasvv

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Re: Squat and RDL form check
« Reply #5 on: June 06, 2010, 04:23:31 pm »
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Made a new vid, on TVS they asked to make one with heels elevated: http://www.youtube.com/watch?v=D26BhVPvLdk

The angle is very bad, but the batteries of my camera were low so I had to take the adapter and this was the only place I could put it... and I just squatted without bar so I don't know if you can compare it that well with yesterday's vid.. I'll make a better one tomorrow or so.

You can't see my feet but I mentioned it in the vid when my heels were elevated. I also tried to flex my ankles more (=> bringing knees more forward) and that alone was already an improvement, so it's not that I lack that much ankle mobility, it's just that I don't use it while squatting.. (Well I maybe need some more flexibility but it already got better when I just thought about flexing )
I also could tighten my glutes WAY better when flexing the ankles more. So maybe this was one of the bigger issues in my form.. I'll still keep on doing the hamstring stretching etc, I think that'd improve my form also.
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adarqui

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Re: Squat and RDL form check
« Reply #6 on: June 06, 2010, 06:01:01 pm »
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Quote from: lukasvv on June 06, 2010, 04:23:31 pm
Made a new vid, on TVS they asked to make one with heels elevated: http://www.youtube.com/watch?v=D26BhVPvLdk

The angle is very bad, but the batteries of my camera were low so I had to take the adapter and this was the only place I could put it... and I just squatted without bar so I don't know if you can compare it that well with yesterday's vid.. I'll make a better one tomorrow or so.

You can't see my feet but I mentioned it in the vid when my heels were elevated. I also tried to flex my ankles more (=> bringing knees more forward) and that alone was already an improvement, so it's not that I lack that much ankle mobility, it's just that I don't use it while squatting.. (Well I maybe need some more flexibility but it already got better when I just thought about flexing )
I also could tighten my glutes WAY better when flexing the ankles more. So maybe this was one of the bigger issues in my form.. I'll still keep on doing the hamstring stretching etc, I think that'd improve my form also.


instead of heel elevation i prefer oly weightlifting shoes, but the third set definitely looked nice as far as back rounding goes.. your form will get even better with some slight heel elevation, for sure.
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lukasvv

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Re: Squat and RDL form check
« Reply #7 on: June 12, 2010, 10:21:49 am »
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mattyg35

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Re: Squat and RDL form check
« Reply #8 on: June 12, 2010, 10:57:52 am »
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Better, but try to keep a neutral spine, you're in anterior pelvic tilt.
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nba8340

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Re: Squat and RDL form check
« Reply #9 on: June 12, 2010, 06:26:06 pm »
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still not driving through with your hips, you should drive through with your hips as if your humping  a girl
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lukasvv

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Re: Squat and RDL form check
« Reply #10 on: June 12, 2010, 06:26:54 pm »
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You mean at the end, the lockout?
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nba8340

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Re: Squat and RDL form check
« Reply #11 on: June 12, 2010, 07:00:21 pm »
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ye sthe lockout you are not finishing the lift you should drive through wit your hips but also the entire lift in general seems like you are using all low back and very little post chain you should push your ass back and go down slowly till you fell a big stretch in the hams and then go up strong it uses the stretch reflex
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mattyg35

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Re: Squat and RDL form check
« Reply #12 on: June 12, 2010, 09:14:07 pm »
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The fulcrum is your hip joint, not your low back.
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lukasvv

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Re: Squat and RDL form check
« Reply #13 on: June 19, 2010, 12:53:18 pm »
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New squatting vid: http://www.youtube.com/watch?v=08MhYqlqDDY.

I'm not going that deep anymore because my lower back really rounds if I do so.
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