Form Check - Squat and Row

One of my buds came to the gym with me today so I got him to record my squat and row.  Each one was the first working set of 3.

I see from the video that I leaned too far forward on the last squat rep. 

Anyways, here they are.  Go on, let me have it

Squat 230 lb:
http://www.youtube.com/watch?v=y5W5iJ_oKE0

Row 125 lb:
http://www.youtube.com/watch?v=_hS1JcW8VXM


And let's please avoid the whole head up/head down argument.

Squats lookin good man. Not sure about the rows, I don't really do them, so I couldn't tell you.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

straighten your legs more and pull the bar to your waist, the squats look good though

Just some constructive critisizm...

On the squat, it looks like you're leading with bending the knee's.   try to put more focus on how you would sit down on a chair.  Keep a natural arch in your back while leading with the hips pushing back, then comes the knee bend. it looks as if your knee's are going too far past your toes.. and it looks as if you're putting a little too much stress on your back by leaning too far forward on the assend...  Went below parallel!  very nice.

One the rows..
It looks as if you're staying close to parallel which IMO is great.. the one thing I noticed is it appears you're jerking a little at the beginning of the lift.. try lifting the weight and before pulling up.. give your body a slight second to adjust.. the jerk from the floor could possibly cause some injury.. As the lift comes off the ground.. make sure you're pulling back with the elbows as if you're trying to drive the bar into the abdomen.. but compared to some rows I've seen.. they're golden!..

Great job.
 
EDIT: just saw Sk's post and I agree.. on the rows, you may want to straighten the knee's a light bit.. but keep the back parallel!.. :)

There is never enough time to do everything, but there is always enough time to do the most important thing

 

on your row youre bent over too much

www.bodybuilding.com has an awesome exercises section with videos

http://www.bodybuilding.com/fun/videos/2008/bentoverbarbellrow.wmv

hope this helps.

ORIGINAL: Soccerking3000

straighten your legs more and pull the bar to your waist, the squats look good though

I would like to do just that, but that's as straight as my flexibility allows for now.

ORIGINAL: smoundzou

Just some constructive critisizm...

On the squat, it looks like you're leading with bending the knee's.   try to put more focus on how you would sit down on a chair.  Keep a natural arch in your back while leading with the hips pushing back, then comes the knee bend. it looks as if your knee's are going too far past your toes.. and it looks as if you're putting a little too much stress on your back by leaning too far forward on the assend...  Went below parallel!  very nice.

One the rows..
It looks as if you're staying close to parallel which IMO is great.. the one thing I noticed is it appears you're jerking a little at the beginning of the lift.. try lifting the weight and before pulling up.. give your body a slight second to adjust.. the jerk from the floor could possibly cause some injury.. As the lift comes off the ground.. make sure you're pulling back with the elbows as if you're trying to drive the bar into the abdomen.. but compared to some rows I've seen.. they're golden!..

Great job.

EDIT: just saw Sk's post and I agree.. on the rows, you may want to straighten the knee's a light bit.. but keep the back parallel!.. :)

I will respond in your trademark format

About the jerk from the floor...I thought that's how the were supposed to be done...one of the articles I read on how to do it says your supposed to jerk it really fast...but maybe that article was bogus?...I'm not sure..I will heed your advice tho

I will respond in your trademark format

 
Never noticed until you brought it to my attention but it is actually easy on the eyes to read..:)..
 
So since you admit it 's my tradmarked format.. i think you may owe me a Buck for trademark Infringement

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: NBSFighter
I will respond in your trademark format

About the jerk from the floor...I thought that's how the were supposed to be done...one of the articles I read on how to do it says your supposed to jerk it really fast...but maybe that article was bogus?...I'm not sure..I will heed your advice tho

i would hang kinda like a stiff leg deadlift, since you have limited flexibility you should really put some SLDL in your routine as it will help tremendously with flexibility in your hamstrings.  As for jerking the weight, i am an advocate of controlled smooth motions (other than some olympic lifts), so i would say go smoothly hold at your abdomen for a split second and slowly return to the starting position.

ORIGINAL: Leg_Beast

Squats lookin good man. Not sure about the rows, I don't really do them, so I couldn't tell you.

you dont do any rows for back? so all your pulling exericises are vertical?

ORIGINAL: smoundzou

I will respond in your trademark format

Never noticed until you brought it to my attention but it is actually easy on the eyes to read..:)..

So since you admit it 's my tradmarked format.. i think you may owe me a Buck for trademark Infringement

Well played sir... Well played

ORIGINAL: Soccerking3000

ORIGINAL: NBSFighter
I will respond in your trademark format

About the jerk from the floor...I thought that's how the were supposed to be done...one of the articles I read on how to do it says your supposed to jerk it really fast...but maybe that article was bogus?...I'm not sure..I will heed your advice tho

i would hang kinda like a stiff leg deadlift, since you have limited flexibility you should really put some SLDL in your routine as it will help tremendously with flexibility in your hamstrings.  As for jerking the weight, i am an advocate of controlled smooth motions (other than some olympic lifts), so i would say go smoothly hold at your abdomen for a split second and slowly return to the starting position.

That's a good suggestion.  I will at least start stretching my hamstrings more when I can.  I actually can probably assume a better position, but it would be like I am stretching while I am doing the lift which can't be good.

Oh, and BTW, I was just practicing my squat just with my bodyweight, and you were right on about me bending my knees too soon smoundzou.  I realize the error of my ways 

ORIGINAL: David1991

ORIGINAL: Leg_Beast

Squats lookin good man. Not sure about the rows, I don't really do them, so I couldn't tell you.

you dont do any rows for back? so all your pulling exericises are vertical?

I do yates rows, it's more comfortable for me. That's why I'm not sure about the form on this kind of row.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

LOL, it's easy to look at a video and knit pick.. if only doing them with correct form were that easy.. we'd all have perfect form.
 
 

ORIGINAL: NBSFighter

Oh, and BTW, I was just practicing my squat just with my bodyweight, and you were right on about me bending my knees too soon smoundzou.  I realize the error of my ways 

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: smoundzou

LOL, it's easy to look at a video and knit pick.. if only doing them with correct form were that easy.. we'd all have perfect form.

ORIGINAL: NBSFighter

Oh, and BTW, I was just practicing my squat just with my bodyweight, and you were right on about me bending my knees too soon smoundzou.  I realize the error of my ways 

Hey man, that's what I posted it for.  I want it picked apart as much as possible.  How am I supposed to get better if everyone gets on here and just says "Great job!!!  Awesome!!! Let's all be friends!!!"

no rodney kingin on this board..

There is never enough time to do everything, but there is always enough time to do the most important thing