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This post has been edited by DeAct: Apr 9 2024, 11:10 PM

Try to descend with your hips first. if you still feel lower back pain, do cat-cow pose once in a while. It helped me a lot.

Ostensibly from a casual glance, your form looked alright although I do think the tempo's a little too quick on the eccentric motion(downwards) and *note sacrilegious* the emphasis on the full range of motion is a good habit but there is a limited range depending on one's flexibility(Shins, calves, gluteus, hamstrings, etc)

I noticed a perceptible forward movement at your pelvic region as you move downwards, it is perhaps a habit.

What I'd fix FIRST is the hip hinge, which is often overlooked by many heavy lifters and a key part to more complex movements such as lunges, kettle bell swings, deadlifts, etc

https://www.t-nation.com/training/tip-hip-h...-the-difference

Also you should consider altering the tempo of your movements to a slightly more controlled eccentric motion and resist the weights to reap more benefits, it is called resistance training after all.

*example* When your heel starts to tip upwards, it is a sign of the maximisation of your mobility and muscle pliability, be it the calves or shins(main reasons usually)

It's not going to be pretty but it's the safest.

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This post has been edited by DeAct: Apr 9 2024, 11:10 PM

This illustration should clear things up a bit, your video showed a hint of slight flexion at the of the lower back.



the hip hinge

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

Also another sacrilegious suggestion, try a slower tempo with a lighter weight to maximise the quality of the workout. The DOMS will be exponentially worse haha

Good luck man

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

Fatigue maybe?

Perhaps this would explain better

https://www.acsm.org/docs/brochures/eccentr...ce-exercise.pdf

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

A little bit of butt wink at the bottom is fine. Nothing wrong with your form but how you use your muscle only you yourself can tell. Don't use so much lower back, try to make use of glutes and your leg to push the weight up.

If you don't know how to use those muscle then try these :-





Like having sex you know?

and also try wider stance and foot facing 45 degrees outward.

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

I'm not 100% sure from the video whether is it a high bar or low bar squat.
Seems like high bar since your torso is mostly upright when you set the bar on your back.

Anyways, experiment with your feet width placement. Probably wearing a flat sole or weightlifting shoes would be beneficial.

Generally.... here is my "not-so-experienced" opinion on the squat;

Low bar squat = more hip hinge, sit back, hip drive on the way up.... feet placement is not that wide
High bar squat = less hip hinge, sit straight down, quads on the way up/less hip drive.... feet placement wider

Low bar squat need to lean forward so a wider stance otherwise cant go low.
High bar squat need to sit upright so narrower stance will be more stable.
Anyway, everyone body different so need to find best stance for yourself

This post has been edited by Amedion: Feb 16 2018, 12:59 PM

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This post has been edited by DeAct: Apr 9 2024, 11:11 PM

You can read Mark Rippetoe's Starting Strength or Greg Everett's Olympic Weightlifting book. Mark Rippetoe actually has some videos on youtube on the low bar squat.

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

Change your shoe or go barefoot.

It's not just about squeezing only, you'll need to know how to use it so less burden on lower back.

it's odd that you can squat more than your DL

your squat form looks ok. But maybe you can try changing to squat shoes or flat shoes (like those converse kind). Squatting in running shoes isn't reli recommended.

Your DL doesn't look natural on your way down. Maybe it's the angles but it looks like the bar is hitting your knees/shin on your way down?

Youtube has tons of guides on proper form for squat and dl. I used to follow Layne Norton guide. quite detailed.

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This post has been edited by DeAct: Apr 9 2024, 11:12 PM

My own cue when I squat:-

1) Adjust the bar so that they are leveled on your back
2) Take a deep breathe and brace when you walk out with bar
3) Take steps out, I take 3
4) Take another deep breathe and brace like you are going to pop your abdomen
5) Descend down with controlled pace
6) Keep a neutral spine, but I find that if you brace hard enough it will take care of that
7) Imagine you are doing a leg press and not squatting
8) All concentration on legs pushing it up instead of the back or chest pushing up
9) I look at parallel level, not up not down (up I will loose leverage on the brace, down I will tilt forward)
10) Still concentrating on your legs and hams and glutes to work together instead of compensating with your lower back.
11) Drive up with your legs and not leading with your butt.
12) Breathe out when you are at the top.
13) Repeat all.

I will have lower back strained feel for a while if I push up with my butt. So if that is going to happen, abandon set, go and de-pressurise the spine by hanging or fold yourself into half while standing. Then restart. I rather have a longer session or abandon session than a injured back.

This post has been edited by lingleeyen: Feb 27 2018, 08:07 PM

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This post has been edited by DeAct: Apr 9 2024, 11:13 PM

I do not go like max max max. I go with a level that gives you the tightness without feeling like vomit. Bracing is not tighten your abs. So go with the level of tightness you can take and work on the holding in.

The allignment I also have such problem because I have this very visible line under the squat rack. So when I was doing warm ups, I will normally go find my stance and allignment with empty bar.

I do depressure and not foam rolling on my lower back, because nothing supports the lower back, ie there is no counter acting force against the roller's pressure going up.

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This post has been edited by DeAct: Apr 9 2024, 11:13 PM

Those plates mind you are not calibrated weights. So whatever you see just minus 5kg or so for the actual number. I know that my bar is not 20kg. It is some 19kg.

Nowadays I am on volume. Doing PPL instead of one body part a day. 3 days train, 1 day rest.

3 days heavy (which I will be scared of those major compounds), 3 days not so heavy (which I will be scared of the accessories with higher reps) and I repeat.

This week I am on 132.5kg back squat, 137.5kg DL, bench 90kg, OHP is still weak at around 55kg, (all 5 sets of 3) rowing at 57.5kg (3 sets of 12). The accessories work, I do it strict (hopefully I am) to feel and challenge the muscle. I am 68.1kg today though. Yet to flush out all the water retention from CNY eating.

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This post has been edited by DeAct: Apr 9 2024, 11:13 PM

I have not heard of BBB in terms of boring but big, but other BBB yes.

The 'program' I am running for myself revolves around the big compound, with accessories to fix the weakness and postures. And the volume I am still adjusting to see how my body can take it. Adding in deload also this round. Last time I rest only 1 day every week after 6 sessions and no deload. After 20 weeks I am fried. So this time rest more.

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This post has been edited by DeAct: Apr 9 2024, 11:13 PM

Depending on your volume. You can actually 1 rep max all 3 compounds on the same day.

Deadlift can be 1x per week. Squat / Bench better more than 2x 3x a week to see result.

I am not experienced enough so I don't know how to do an effective deload. So when I feel tired I eat more carbs assuming that it will make me stronger. This is not working for me. So this time I rest 1 day after 3 days, deload for a week or 2 with speed lifting after 12 weeks. To me my personal feel, if you are beat up and fried, rest more, not eat more.

I somehow will stop progressing if I keep on adding weight every week and I have stopped at my max that you have seen in my previous post. I am still learning but I believe that I cannot max out red lining every week. Something has to come down for you to keep on going up.

Next week is the end of my second block. The week after next I will be doing 10 sets of 1 for my compounds. After this 4 weeks block I will go back to 4 sets of 5 reducing weight to the one I lifted at last cycle's 2nd week. Add 2.5kg every week to all lifts again. By the time this second 12 weeks end, hopefully I can add 2.5kg on the max I lifted 12 weeks before. Since the second meso cycle should be easier, it is time to focus on rest timing between sets, maybe some pauses whenever possible. Well at least to week 7 or week 8 before I need to go grinding again.

I have never done full body before because I don't believe I have the capacity. Putting DL and SQ in the same day I cannot. Thats why I do Legs Push Pull, at least on push day I rest the legs. I think depending on your goal, you can aim for weekly progression or monthly. Last time when I was chasing numbers I do weekly progression. Every week is PR attempt. I stopped that after the end of my cut and I never want that again. Of course I was at a lower total volume in 1 week, so I was not so beat up every week. If with my current volume and you ask me red line every week I cannot do. To me weekly progression only works for newbie who has yet to reach max.

And I do not believe one can get used to/ accustomed to the weight they lift after 1 session. Sucessfully lifting this number this week doesnt mean that your body is used to the weight. It just churned out whatever you ask it to do so that you do not die at that time. Do it a few more times successfully then that is adaptation and efficient. So adaptation cannot happen in 1 week for me.

Besides there are still more things than progressive overload. Metabolic stress, eccentric damage. Use those and play them up and down so that you can keep on lifting. Just don't fry your CNS. It sucks and I had it twice. I never learn. So hopefully this time I do.

This post has been edited by lingleeyen: Mar 1 2018, 12:50 AM

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This post has been edited by DeAct: Apr 9 2024, 11:14 PM

I normally do not go calculate the % of lifts when it comes to volume. My big lifts I try to bring them up constantly whenever I can. I sometimes maintain my other small lifts as it is for a long period. Being said, I keep those small lifts challenging but not demolishing. When it is already not challenging, I up them. Sometimes I keep them to perfect the form, to feel those muscles more.

In another word, if your compound lifts go up this week, your small lifts maintain, your total volume still increased that day compared to last session, because you lifted more on compound. My focus now is all about recovery. Do something that you can recover from. Adding small lifts on your SL is not messing up the program. Doing something over reach is. So what is over reach you will need to feel by yourself. I was on SL before and I had a CNS fatigue (which I do not know it is a that time) when I reach 110kg squat with no deload.

Sometimes is the love of chasing numbers. Sometimes thinking the body can recover from it. Sometimes is not wanting to feel heavy again when I go back 2 weeks after deload. But now after 2.5 times of frying my CNS, no more. Each time I fry them I need to rest 2 to 3 months to recover. Not worth it. So just push on with cruise.

To me CNS fatigue is when your body has no pain no sore no nothing, under normal days you are ready to go attack the lift. When you are CNS fatigue, you will feel like wanting to vomit seeing the bar, the bar will ask you go home when you warm up, those warm up weights will feel very very heavy, there will be no voice in your head asking you to push push push when you are under the bar. That only applies when you know you are sleeping well, eating well and your external stress is not the factor. Thats my experience anyway. Want to experience that? Keep on doing SL week after week till you feel like wanting go home when you touch the empty bar on the squat rack. That is what happened to me and I remember vividly I abandoned day that day and go home.

Not sure which works for you. For my lifts, i don't really calculate the % or follow any program and i usually starts my squat with 60kg x 5, 80kg x 5 then see if i'd go for volume or numbers depending on feel & mood.

Volume can be 60kg x 17reps or 100kg x 10reps .. 1,000kg in total.. If numbers, then i'd go for as heavy as i could for the day..

For starter, improve your leverage first and your number will eventually increase. Go until the weight that you're comfortable with, feel the muscle and fix it. you'll find sweet spot that u can lift easily .. Don't go over till lifting with bad form..



LOL.. vomit when see bar.. I feel you bro.. Everyday feel like near fever, want vomit, etc

This post has been edited by Amedion: Mar 2 2018, 12:45 PM

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This post has been edited by DeAct: Apr 9 2024, 11:14 PM

Listen to the body and not the program. Program is generic your body is custom. Else take a week off when you feel like crap. Else push on to feel how is over reaching feels like. It is a nice learning curve.

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This post has been edited by DeAct: Apr 9 2024, 11:14 PM

DeAct, where are you from?
First, get rid of your shoes. Wear converse or just socks.
Then record your deadlift again.
Right now you're falling forward because of the shoe and to compensate for that you bring your body weight back and is unstable.
Can't tell what else is wrong because the shoe makes it so wonky.

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This post has been edited by DeAct: Apr 9 2024, 11:15 PM

Make sure the heel and toe has the same distance from the ground.
I'm not sure if I would check back this thread.
If you want you can whatsapp me your form at 0 1 8 3 5 4 9 5 6 1.

This post has been edited by Lim Ling Yang: Mar 5 2018, 11:31 PM