Online Coaching and Programs for Powerlifting and Fitness Home › Forums › Powerlifting › keystone deadlift check and lowbar squat check

Tagged: , ,

Viewing 5 reply threads
  • Author
    Posts
    • nicole
      Participant
      August 4, 2021 at 10:26 pm
      Post count: 8
      #21174

      Hi again!

      Sorry for my lack of posts, been busy with school and didn’t have time to upload my videos. But since my last upload a month ago, I recently started the beginner powerlifting program that is on this website. Most of the workouts are ones that I haven’t done before so I would like you to tell me if my form is right. The first video is my keystone deadlift.

      Keystone deadlift:

      Second, I have been working on my low bar squats. I would like to know if they have improved somewhat. I tried to squat without shoes so that I can root my feet better because it is harder to root with shoes on. My heels do still pick up but i think it is a lot better in comparison to my first video on here. I know my wrists are still bent but I tried pushing the bar down into my back and as I go up. Not sure if you can tell in the video. Please let me know.

      Squat set 2:

      Squat set 4: (I also miscounted this set and did 9 instead of 10, noticed afterward from the video)

      Shoeless Squat from week prior:

      Comparison to my first video:
      https://youtube.com/shorts/5hvuNxCfZDc?feature=share

      Further, usually at the last couple sets of my squats, my form is worse because I get tired lol. Is there any way to keep good form throughout the whole set?

      Also, regarding pull ups, I still can’t do a pull up on my own yet so I have been using the resistance bands but I am stuck on the same band for the 3 months I have been at this gym (the green one). I tried doing some with the orange band that is lighter but I can’t do a pull up with that yet. Is it normal to stay on the same band for some time or is there another way I can improve my pull up strength ?

      Thanks for your help!

      • This topic was modified 5 years, 2 months ago by nicole.
      • This topic was modified 5 years, 2 months ago by nicole.
    • Murph
      Keymaster
      August 5, 2021 at 9:18 am
      Post count: 918
      #21177

      Hi Nicole,
      Don’t stress over lack of posting, just do your best. Training is more important than posting!

      Keystone Deadlifts look pretty good.

      Squats:
      Set 1:
      I’d like to see two things get worked on for improvement.
      1st and most important, you are initiating the Squat by driving the knees forward. Work hard on pushing the knees out and initiating from the hip hinge.
      Once that is fixed we will work on hand position on the bar to get rid of the wrist bend.

      Set 2 & 3:
      Same.

      When are you training again?
      If I’m around I’m happy to come out for a few minutes and help.

    • nicole
      Participant
      August 6, 2021 at 3:47 pm
      Post count: 8
      #21179

      For my squat day, I will probably be there on Tuesday at around 7/7:30pm. Please let me know if you will be there at that time. After that, I will actually be going home (I am from NYC) because I am on summer break and will come back in September when my semester starts again. I will still be working out when I go home so I will try to post videos on here during that time.

      also, what do you mean by pushing my knees outward? Do you mean like push them out at an angle towards the side?

      • This reply was modified 5 years, 2 months ago by nicole.
    • Murph
      Keymaster
      August 9, 2021 at 10:11 am
      Post count: 918
      #21182

      I will not be here at that time.
      I go home about 6:45. You can ask if a coach is available when you come in and let them know I said if someone is here and they are free for 5 or 10 minutes some help is appreciated.

      As far as pushing the knees out, when you squat, the knees should go out-open them and sit back.
      Imagine that you had a mini band around your knees and you were trying to stretch it apart as you descend into your squat.

    • Murph
      Keymaster
      August 9, 2021 at 10:12 am
      Post count: 918
      #21183

      This video will help.

      Spread the Floor Explained

      You can also get a good explanation in the Learn to Squat video series in the Learn Stuff Courses section.

    • nicole
      Participant
      August 10, 2021 at 6:45 pm
      Post count: 8
      #21186

      Okay I will look for a coach today. I watched that video and I will try it and upload my squat video for it later. THanks !

  • Author
    Posts
Viewing 5 reply threads
  • You must be logged in to reply to this topic.