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May 6, 2014 13:20:28 GMT -5
Post by bobzilla on May 6, 2014 13:20:28 GMT -5
http://instagram.com/p/m5VxKqj1cK hi everyone Fairly new to powerlifting but I already can see myself doing this for years to come. I want to take this seriously and would just like some assistance on my lifting mechanics, bar position and any other awful habits you can see. I haven't nailed down a stance on my squat. I go high bar, narrow, low bar, wide. I'm 19 and weigh 87 kg. this video is 135kg for a treble. Not a great weight. When I was doing Sheiko 29 thanks bob
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May 7, 2014 13:25:14 GMT -5
Post by Ryan on May 7, 2014 13:25:14 GMT -5
Welcome Bob. I think the question you ask could have many specific, subjective answers and if you're not careful, you'll wind up drinking from an informational fire hose. lol So, here's what I'll say: If you want to learn proper technique for powerlifting, you can look around this forum (and other similar to it) for ideas on how to do things. Some members here upload training vids to Youtube or other similar sites. Here is my channel: www.youtube.com/profile?user=ryandelmanI don't pretend to be a superstar lifter, but we are close to if not same weight class, so if you're looking to establish technical similarities with another lifter who's similar size as you and has competed a handful of times already, feel free. Also, eat, eat and eat some more. You're only 19 so really unless you live off Lucky Charms and M&Ms, you should be ok nutritionally for at least long enough to notice significant strength gains. There are a bunch of more senior lifters than I on this forum who I'm sure will be glad to offer pointers too. One other suggestion I'll make though is to begin a training log in that section of the forum, with or without your own video uploads. Members read those logs and they're more likely to be commented on versus a general note that's posted in the general Powerlifting section of the forum. Good luck to you!
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May 9, 2014 6:02:57 GMT -5
Post by dbunch on May 9, 2014 6:02:57 GMT -5
Bob, I have watched the video several times and I do have a few comments I just haven't had time to sit down and post them yet.
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May 9, 2014 11:40:25 GMT -5
via mobile
Post by 3speed on May 9, 2014 11:40:25 GMT -5
It is rather difficult to make an analysis from that video. It is shot from a low angle directly in front of you. Is it possible to get a video from the side?
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May 10, 2014 7:48:34 GMT -5
Post by dbunch on May 10, 2014 7:48:34 GMT -5
Here are some quick notes. I agree with 3speed a side shot would be so much easier to judge. But I can still make a few suggestions. Keep your head stable and neutral. Focus on a spot on the floor about 30 feet in front of you or where you think that spot would be. Where the head goes the body want to follow. For example if you look at the floor you’ll tend to lean forward. Also, You have a very wide stance. I would suggest trying a closer stance. When you come out of the hole it look like you are leading with your hips and then catching up with a good morning type movement. Moving your feet together will help that and it will allow you to get a little deeper into your squat. It look like you are hitting depth now but it is always nice to have a little wiggle room.
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May 10, 2014 9:44:10 GMT -5
Post by 3speed on May 10, 2014 9:44:10 GMT -5
Just a few quick observations...
It appears that you are wearing weightlifting shoes in the video. It is very unusual for someone to wear that type of shoe and squat with a wide stance. It does happen, but not often. You will normally see wide stance squatters use a high top flat bottomed shoe and they will point their toes in line with their knee line-up. Your toes are straight forward in the video. Based on your footwear and your knee alignment, I would agree with dbunch about moving your stance in.
It is very difficult to tell in the video considering angle and lighting, but it does appear that you are straightening your legs early in the lift and using your back to finish. What I generally coach people on to help this is driving their traps hard into the bar out of the hole. It will help keep you more upright.
I know you don't want to hear this - nobody ever does - but you need to drop the weight back and concentrate on perfecting your form, your technique and your execution. Once those are dialed in, then and only then do you start adding weight back on the bar. If you take the time to do it right, your squat will surprise you.
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