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View Full Version : Please critique these videos



gatorman2k6
03-04-2009, 05:28 PM
Well, I'm finally at home over spring break, so I am able to get some footage of me lifting. First off, I have already realized that for my bench, I need to stay tighter and not flare my elbows out as much. It was hard for me to stay tight since I didn't have a real lift off (my dad isn't strong at all).

But, I'm posting these vids to get some help event though the angles might not be the best. I'm doing DE bench on Friday and will get some more footage. Here they are:

210x1 2-board press

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235x0 2-board press

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225x1 Snatch grip deadlift (4" deficit)

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255x1 Snatch grip deadlift (4" deficit)

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New videos added below

Kong
03-04-2009, 05:33 PM
Looks like you bounced off the boards a bit on the bench...don't

gatorman2k6
03-04-2009, 05:42 PM
Looks like you bounced off the boards a bit on the bench...don't

Yeah....I noticed that too. The worst part of these videos is I have paused 205 before and I've done 225x2 with the first rep not bouncing. Besides having not the best form, I have thought about it and am thinking that mentally, I wasn't prepared for board work since I rarely do it. But I hate making excuses, the bottom line is I am not happy with Monday's ME session.

FFHill
03-04-2009, 06:01 PM
First of all, I'm sure there will be guys comment who are much smarter than I. However, I see two things right off. First, try to get a good breath to pressurize your abdomen prior to your liftoff, and then before you lower the weight. It will make it easier to stay tight. Second, try to pull those elbows down closer to your sides. From that angle it looks like your arms flare a bit. Work on getting set tight on the bench (pulling your shoulder blades together, weight up on your upper back). It looks like you put the boards between two shirts. That is smart, wood chips buried in your chest suck LOL.

gatorman2k6
03-04-2009, 06:12 PM
First of all, I'm sure there will be guys comment who are much smarter than I. However, I see two things right off. First, try to get a good breath to pressurize your abdomen prior to your liftoff, and then before you lower the weight. It will make it easier to stay tight. Second, try to pull those elbows down closer to your sides. From that angle it looks like your arms flare a bit. Work on getting set tight on the bench (pulling your shoulder blades together, weight up on your upper back). It looks like you put the boards between two shirts. That is smart, wood chips buried in your chest suck LOL.

I agree, my tightness sucks. When I am at school and know I'll be getting a good lift off, I can stay really tight with a nice deep breath. I also noticed post workout how much I flare out my elbows, and I'll really focus on keeping them tight on Friday.

Yeah, I got the idea to put it under a shirt and then decided to wear a second one so it didn't give my splinters. I also put it there or else it would end up hitting me when I try to arch some.

Travis Bell
03-04-2009, 08:39 PM
I agree with what FFHill said, you are really loose. Your hips are all over the place. Try and adjust your foot placement a little. Maybe a bit wider? Try wider, farther back, little in front. Try them all and see where you can get the tightest. When you drive with your legs, drive back, not up. When you brought the 235 down, it appeared as if you really were loose in your upper back and lats. Really focus on pinching those shoulder blades together and squeezing the bar as hard as you can.

gatorman2k6
03-04-2009, 10:25 PM
I agree with what FFHill said, you are really loose. Your hips are all over the place. Try and adjust your foot placement a little. Maybe a bit wider? Try wider, farther back, little in front. Try them all and see where you can get the tightest. When you drive with your legs, drive back, not up. When you brought the 235 down, it appeared as if you really were loose in your upper back and lats. Really focus on pinching those shoulder blades together and squeezing the bar as hard as you can.

Thanks for the tips. I'll be trying out DE benching on Friday, so I'll really focus on keeping tight especially since my brother will be here, so I will trust my lift off and spotter. After my DE sets, I'll try and get footage of some heavier bench without boards.

gatorman2k6
03-05-2009, 02:39 PM
Did some form work today. I tried focusing on keeping my upper back tight and finding a better foot placement. The problem I seem to have with the wide stance, is my hip flexibility. If I try to really widen my stance or move my feet further back, my hips start to hurt. Lately I've been focusing on stretching, so hopefully this will improve.

Keep the comments coming, as I am all ears and just trying to get stronger with better form.

ZenMonkey
03-05-2009, 02:58 PM
For what purpose are you doing snatch DLs?

gatorman2k6
03-05-2009, 03:14 PM
For what purpose are you doing snatch DLs?

To change things up a little. It has increased my ROM (especially when adding the deficit) and it has helped my grip since I find it a whole lot harder to hold onto the weight with your hands that far apart.

CleverName
03-05-2009, 04:30 PM
:zipit: @ your grandpa/dad spotting you. "...help!"

But yes, you need to stay tighter and stay tight through the lift, even if failing. And don't bonzai it on the way down, control it down. DL's looked pretty good.

gatorman2k6
03-05-2009, 06:14 PM
:zipit: @ your grandpa/dad spotting you. "...help!"

But yes, you need to stay tighter and stay tight through the lift, even if failing. And don't bonzai it on the way down, control it down. DL's looked pretty good.

I was waiting for someone to mention my dad spotting me and his lack of knowledge/experience with spotting. Tomorrow my brother will be spotting me, so I'll have someone that I trust spotting me. This should allow me to really focus on staying tighter and controlling the weight better.

I'm glad you thought the deads looked good, because I am never sure. Even though these aren't normal deads, I still wanted to post it to get some critiques.

Keep the comments coming.

vdizenzo
03-05-2009, 08:06 PM
I think it rocks that your dad was spotting you. Keep working. You need to get everything stronger and that's not an isult. Stay tight. It all comes with time. You are on the right track.

gatorman2k6
03-05-2009, 10:18 PM
I think it rocks that your dad was spotting you. Keep working. You need to get everything stronger and that's not an isult. Stay tight. It all comes with time. You are on the right track.

Thanks for the advice. Yeah, he is really cool about me lifting and is always willing to spot me the best he can. He lifts occasionally, but mainly to stay healthy, nothing too crazy.

I'm working on getting stronger overall (so believe me I didn't take it as an insult), I just care more about my bench than anything else....except maybe deadlifts, I'm liking those a lot more recently. Tomorrow I'll post a video after my DE session and I'm really going to focus on staying tight. If you have any other tips, let me know.

MBertrand
03-06-2009, 03:31 AM
I think most lifters have a story of training in their basement and getting pinned by a heavy bench and having to call their mom to help lift it off them... good times.

gatorman2k6
03-06-2009, 10:14 AM
Well, there have been plenty of times where I haven't had a spot and had to sit up with the weight sitting on my chest/abs. Talk about the most intense ab workout.

Any other critiques?

gatorman2k6
03-06-2009, 04:54 PM
Ok, now I have a few videos from today's workout. I really think that I stayed a lot tighter today, however I do notice that I still flare my elbows. Let me know what you think of these. Hopefully, I improved some.

DE bench- 2nd set of 115

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DE bench- 6th set of 115

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185x5

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Let me know what you think.

gatorman2k6
03-07-2009, 01:11 PM
Any other comments? BTW, this was my first time doing DE work, so how is my speed?

Ryano
03-07-2009, 02:14 PM
The 185 is obviously to much weight for you to speed bench. Each rep should be within 1" for the rep. Count'em One thousand, two thousand, three thousand... Explode off the bottom.

gatorman2k6
03-07-2009, 02:25 PM
The 185 is obviously to much weight for you to speed bench. Each rep should be within 1" for the rep. Count'em One thousand, two thousand, three thousand... Explode off the bottom.

I guess I forgot to mention the 185 wasn't speed work. It was just a set after my speed work. My videos from earlier in the week were board work, and I wanted a video that wasn't board work, wasn't DE work, and was a heavy enough weight to see if my form broke down.

jbrin0tk
03-07-2009, 04:18 PM
Hey, man, good work! One thing I would consider working on is tucking your elbows rather than flaring them. It will take some practice and time to get used to, but give it a try. It can make a big difference.

gatorman2k6
03-07-2009, 04:25 PM
Hey, man, good work! One thing I would consider working on is tucking your elbows rather than flaring them. It will take some practice and time to get used to, but give it a try. It can make a big difference.

Thanks! I feel that I improved from my board work Monday to my DE and set of 185 on Friday. I am really going to focus on tucking my elbows more. It is something I've noticed and will really work on fixing, along with staying tight.

liftingislife
03-08-2009, 03:36 AM
Don't use an old guy for a spotter!!! lol hehe

Greg Lumis :clown: http://smileyiconz.com/funnysmileygif2.jpg