Ahaha yeah thats what the chiropractors telling me atm. But for me it's gotten really bad from before where I only felt it during deads or sometimes not at all. Just remember precautionary measures are better than injuries.

Hey guys was wondering if my squat is correct. I think that my knees is going past my toes or something.

62.5 kg barbell squat



This post has been edited by Eisenmeteor: Aug 24 2014, 02:30 AM

Form is good.

How tall are you? For those taller guys with long limbs, the knees can go slightly over the toes. No problem with that.

I'm 175 cm. Thanks at least now i know im doing it correctly

erm... mayb u can make it more tighter. it feels abit loose. try squeeze more on upper back n ur core.

dont worry too much ab d knee over toes, d important point is d path of d bar. it can control by relocate ur legs opening...

Form looks good. Only thing I can point out is you seem to lose tightness at the bottom, hence there's a little extra movement. For this, I'd say to remember to take a deep breath before each rep and brace your core, which would feel like pushing your stomach against your abs.

Tightness is something that i have never thought of. Ill try again and see. So if theres tightness i wouldnt move so much?

To be fair, there was minimal movement. I was really just nitpicking. But yes, bracing the core will generally better the quality of your reps.

Hi , need help on SL DL. I couldn't get pass my knees without rounding my back. Im not flexible enough to reach the mid-shins. So, I've been doing till knee level. Is it ok to keep on doing it as time passes, I might eventually get more flexible?

Doing SLDL because of ALLPRO's SBR.
http://forum.bodybuilding.com/showthread.php?t=155009423

Stop at the point your lower back begins rounding, in your case the knees. On top of that, work on your hamstring mobility outside the gym and slowly progress to reach lower as you get more flexible.

I did deadlift 5 x 5 60kg for the 1st time. After that when I try to sit straight my body was shaking. Is that normal?

This post has been edited by whleong860705: Sep 26 2014, 02:12 PM

I cant even get pass 2x BW without using mixed grip. Even with mixed grip also I have to 'land the weight' then re-grip to lift, which is wasting my momentum. No matter how strong i grip it also fail, next Im looking at straps. Plateau for weeks also because of this issue

Don't worry about that. Just use mixed grip to deadlift. Deadlift main purpose is to train your whole body and not just your forearm. Why should you restrict yourself to deadlift heavier just because of your weaker grip strength? But IMO, mixed grip should be enough for you to deadlift a really heavy weight. If you feel grip strength is the reason for your plateau no matter what grip u using, go and get a strap. Just train your forearm directly after your deadlift session if you worry your forearm is lacking.

And also you shouldn't use "momentum" when deadlifting. Deadlift = dead stop on the floor and lift it. You shouldn't include any momentum at all or you just waste the purpose of "dead"lift.

[1]Please make sure the hand that is under in the over-under grip is locked out at all times when you move the bar. Don't curl the bar which many tend to do once the weight gets heavy.
[2]Why are you concerned with momentum? Momentum should be completely omitted from your training for now. Heck unless you're going for >20 reps, I'd say leave momentum alone. Momentum is what screws you in the long run. I'm surprised no one has given you stick yet, but then again, the regs that I know aren't that active anymore (myself included). Besides, it's called a DEAD-lift. Let the weight go dead, re-set and go again. I'd rather reset the bar and my position 10 times for 10 reps than hammer out 10 reps with momentum.
[3]What are your rep ranges and frequency on deadlifts? Are you using deadlift as a hypertrophy exercise or are you deadlifting because it's big numbers you chase? Periodize your training. For example, have days where you power out 3-5 reps, have days where you do 6-8 reps. Varying your weights of course. You'd be surprise how sets of 8 with 225 translates over to your ability to grip the bar banging out sets of 3-5 with 315.

Hey sifu's!

Just want to ask your opinion on this.

Recently i joined a new gym with ana ctual squat rack. Previously i was at CF doing squats with the power rack.

The problem is now i have noticed my form is just plain right shit. I bend in front too much when i squat down. I read that this may be really bad in the long run as i could injure my back.

What advice do you give in order for me to actually squat properly.

even with free weights, my body automatically tends to lean forward when squatting.

Thank you!

1) Do you squat high bar or low bar?
2) Youtube - Bryce Lewis Lower Body Mobility
3) Record a video and post it here so we can see clearer
4) Are you engaging your core as much as possible? If you're not familiar on how to do so, place your arm between your lower and mid back, take a big deep breath into your stomach and slower exhale and tense your abs as hard as possible, you should feel your back muscle pushing onto your hand.
5) A slight forward lean is okay if you squat lower bar and have a much longer lower body. Unless you're doing a good morning with the bar and you're experiencing butt wink, a slight forward lean is acceptable.
6) If you DO have a butt wink, it's important to have the mobility to open up your hips, push out your knees and engage your glutes. I'll go into details only if you do have it.

Hey thanks for the suggestion on the mobility workouts!
Ill try to get a vid, just moved to a new country and have no gym mates at the moment, so migh be a little hard!

A quick question on the mobility stretches, i noticed no where in the video or other videos/sites did they mention the frequency of the stretches. Should i do it before my squats, or is it alright if i did it daily to loosen up my body. I know my legs are pretty stiff, and i have a groin injury that might also be contributing to this problem. Hopefully i can get rid of this !

Start out doing as often as possible.
If you have a soft tissue injury, foam roll/deep tissue massage before you stretch. Scar tissues are not the same of soft tissue.

Guys, i cant seem to find a gym around me that has a squat or power rack. Am going to CF now at shah alam and they only have a smith rack. At first i started with the smith rack but recently i just used the ez bar/straight bar rack as a squat rack but its still hard to put the bar back down after a set.

Should i just continue on the smith rack?

I feel your pain. I had to train my legs for almost 6 months without the squat rack. You can still squat with the smith machine, but the variation/form will be different from the free weight squat, and of course the free weight squat has better "effectivity" compared to smith machine. Both have their own goods.

Here's what I did , I used the smith machine on the early stage . Then , I "made" my own squat rack. You know those weight-hangers ? I placed them in the proper width (to support the babell) and some equal weights on both side (so that they won't fall to one side or the other). Works as good as a squat rack , but with a risk of course, it's dangerous lol ( had my fair share of embarrassment before).

PS: Don't do it lol. If you want to , why not