*** H&F Form Check Thread ***
We get a lot of form-check threads and posts in H&F, which is ultimately a good thing. It means people are moving iron and getting stronger. Unfortunately, lifting takes practice and everyone has questions about form. New posters' form check posts in the beginner's thread can get lost in all the noise. Newer logs aren't always read by H&F regs so questions can get missed. New threads can clutter up the forum. And of course, a lot of the advice is pretty repetitive, since some errors are very common.
So instead, let's post form checks here. That way they're all in one place. Plus, newbs can see advice given to other newbs and maybe have their issues addressed. I'm sure some will continue to post form-checks in their log, and that's fine. But if your questions aren't being addressed, post 'em here. Even if you just need some "yeah everything's fine" reassurance.
But before you post, here are some tutorials and examples of good form. Obviously, we're focusing on the compound movements. If you need help with your wide grip dumbbell decline bench, you're on your own. But for squats, deadlifts, bench, press, cleans, snatches, etc you're in luck. Maybe we'll add other stuff later.
Squat
There are 3 major squat variations: low bar back squat, high bar back squat, and front squat. There's also the overhead squat.
Awesome squat resource in general: Squat Rx. His youtube channel
High Bar versus Low Bar:
Rip talks back angles
Squat Rx high bar and low bar basics
Low Bar resources and examples of good form:
Rip on the squat
Rip on hip drive
Squat Rx on "sitting back"
Wade Hooper - one of the best squatters ...
Malanichev Andrey with awesome hip drive
High Bar resources:
Unfortunately I can't find many great vids on technique here. Youtube searches turn up some decent stuff but nothing special. Squat Rx covers it somewhat so check those vids.But here's some examples:
Chinese lifters
Illustration of "tightness" during a heavy lift.
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Front Squat:
Squat Rx on the front squat
Dabaya with great form
Overhead Squat:
Squat Rx on the overhead squat
Sick
Deadlift
Rip on deadlift setup
Rip on deadlift anatomy
Brad Gillingham with perfect form
world's best deadlifters
Bench
Rip on Bench basics (he's not an expert but his advice will get you started)
Dave Tate being awesome
Dave Tate - 5 biggest bench mistakes
Dave Tate - So You Think You Can Bench? (must watch, make sure you watch all 7 parts)
Press
Rip on the pryess (part 1 of 3)
go read Miles' log
Olympic Lifts
Bunch of solid Glenn Pendlay vids at Cal...
Burgener on the power clean
Various Oly-related vids at Starting Str...
Common things to look for (courtesy HalfSlant):
Squat:
Side: Adequate depth, torso angle (good mornings), hip drive.
Back: Stance width, knee caving, lateral movement.
Deadlift:
Side: Lower back extension, hip raise timing, fully reaching lockout.
Front: Stance width, grip width.
Press:
Side: Distance from face, elbows in front of bar, lay-back (back arch), moving head under the bar at appropriate time.
Front/Back: Grip width.
Bench Press:
Side: Consistent bar path, back arch.
Top/bottom: Grip width.
Suggested Camera angles for your videos (KidColin)
squat: from a 45 degree angle to the rear, inline with the opposite leg. example.
This angle allows us to see most of the important things: bar position, grip, elbows, depth, and knees. It's definitely the best angle to check for knee cave.
deadlift: either the side or from an angle (either front or back). I prefer an angle from the front: me from 45 degrees to the front.
This angle has the advantage of seeing your stance and you still get a good view of the back angle and hip movement. Of course, direct side angles can be used to check on a specific issue.
press - from the side is good for checking the bar path, though big-boy plates can obscure the view. An angled view from the front allows us to still see the the bar path pretty good while also checking grip width and wrist bend.
This is a really good press angle: Miles
I think in general, an angled view from the front or back (depending on the lift) gives you the most bang for your buck. Specific views can be used to look at specific things.
