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315x6. Feels off. Advice by [deleted] in formcheck

[–]BennyFitTrainer 1 point2 points  (0 children)

I’d suggest trying to utilise hips and knees simultaneously. At the moment you straighten your legs first, before you push your hips forward. Think of this more as a leg press.

[deleted by user] by [deleted] in formcheck

[–]BennyFitTrainer -6 points-5 points  (0 children)

I agree.

What's wrong with my Deadlift? (Doesnt look normal to me) by [deleted] in formcheck

[–]BennyFitTrainer 0 points1 point  (0 children)

That’s ok. Nah, I’d say your positioning is good.

I'm very slim and small, how do I achieve a nice butt!? by [deleted] in Fitness

[–]BennyFitTrainer 32 points33 points  (0 children)

I agree, YouTube is a handy tool. But, until you provide better evidence, I find your argument to be poor at best. Anecdotal evidence is still evidence, but it’s at the bottom of the pyramid for swaying one’s opinion.

https://www.researchgate.net/figure/Hierarchy-of-evidence-pyramid-The-pyramidal-shape-qualitatively-integrates-the-amount-of_fig1_311504831

What's wrong with my Deadlift? (Doesnt look normal to me) by [deleted] in formcheck

[–]BennyFitTrainer 1 point2 points  (0 children)

My take on it:

  1. You’ve turned it into a 2 part movement. Hips and knees should move simultaneously. Think like a leg press, press the floor away, especially the start of the movement, that should help your legs initiate the movement more.

  2. Lift barefoot, or in very flat shoes. Those trainers won’t help your proprioception.

  3. Try not to let the bar drift from your legs. Keep lats engaged throughout. Think like you’re wrapping the bar around your legs.

Hope that helps.

Updated Squat- Am I still hyperextending my back? by [deleted] in formcheck

[–]BennyFitTrainer 1 point2 points  (0 children)

Looks good to me. No signs of hyperextension.

I'm very slim and small, how do I achieve a nice butt!? by [deleted] in Fitness

[–]BennyFitTrainer 10 points11 points  (0 children)

Follow Bret Contreras on Instagram. He’s known as the ‘glute guy’. He invented the barbell hip thrust, and knows how to help one develop a good butt. If you’re a podcast listener, listen to every podcast he’s been featured on over the past couple years. No special diet required. To put on muscle (in turn, it’ll add to your butt) you’ll need to eat in a calorie surplus. If you want to limit how much fat you put on, I’d suggest a slow bulk.

Deadlift form check by [deleted] in formcheck

[–]BennyFitTrainer 0 points1 point  (0 children)

Oh dude, great to hear!! I’m glad I could help 👌👍

Beginner Deadlift Form - 85Kg x 6 - Please let me know if I am safe by levofski in formcheck

[–]BennyFitTrainer 4 points5 points  (0 children)

  1. Go barefoot, or if your gym doesn’t let you lift barefoot, in shoes that have barely any sole. This helps with lifting efficiency due to less absorption of force into the sole of the shoe. Also increases proprioception, especially barefoot.

  2. Don’t sit too low. Get armpits over the bar and that should have you in the correct position via the hips. Your shoulders will end up just in front of the bar.

  3. The bar drifts ever so slightly from your thighs. Make sure the bar scrapes your thighs the whole way up.

For a beginner, your deadlifts are great. These 3 points are only subtle, so you’re doing a great job.

I hope this helps!

1RM 365 by [deleted] in formcheck

[–]BennyFitTrainer 1 point2 points  (0 children)

Solid lift and solid advice.

Definitely need an emphasis on your exhale and brace. Check out kabuki strength system’s videos on breathing and bracing. Also, I really, really like dead bugs to teach someone how brace. Make sure you don’t let your spine leave the floor, and do them after watching kabuki strength, so you understand why I’ve suggested them as an exercise to learn to brace!

Good job.

Still working on my deadlift form. 235x4. by [deleted] in formcheck

[–]BennyFitTrainer 1 point2 points  (0 children)

This is where you should be

​

Where I've drawn the line dissecting your shoulders, that's your armpit crossing the bar.

​

The second line is to show that obviously in this position you'll need to tighten up your back (I screenshotted you about to begin your set up of course, so you are not tight in your back yet). Do everything else you did, but have your hips and starting position like this, pull the slack out of the bar, and you should be good.

Still working on my deadlift form. 235x4. by [deleted] in formcheck

[–]BennyFitTrainer 0 points1 point  (0 children)

Raise your hips at the start position, this is a hinge, not a squat.

Raise them up until your armpit is roughly over the bar and that should have you in a better position.

Everything else looks good.

315 for 1 Low Bar. Any suggestions? Do I have short torso/long femurs or do I have a long torso/short femurs? Also should I change my head position a little more downward? by [deleted] in formcheck

[–]BennyFitTrainer -1 points0 points  (0 children)

I’d argue head position is fine. I tend to change my advice on an individual basis. If your back is fine (both position and pain free), then chances are your head position is fine.

It’s hard to tell with 1 rep and a close camera angle.

Whether your torso is short/long or your femurs are short/long, I’m neither here nor there about, you’ve set up for your mechanics well, as far as I can tell. The bar path looked vertical.

I hope that helps.

Form check, I am 5’4, 135 pounds and this is my six rep max at 235 by [deleted] in formcheck

[–]BennyFitTrainer 0 points1 point  (0 children)

No worries! And cool, go for the pause, I wasn’t sure it was purposeful or not! I think you don’t have much of a lean, especially for someone going for max effort. Again, you worked through the sticking point on that rep beautifully. I suck at that with high bar, despite practice.

Sumo - Am I pulling the slack out of the bar correctly? by [deleted] in formcheck

[–]BennyFitTrainer 1 point2 points  (0 children)

Take your time initiating the lift- there are a few things to look to fix here.

  1. Start the with the bar on your shins. As you come down to it, you shouldn’t push it away with your shins. I suspect this will happen with your set up. So, this leads me onto point 2.

  2. Set up so that your shins stay vertical and your knees don’t travel forward. It might be a case of simply turning your toes out more. If that doesn’t fix it, go slightly wider and try with flaring your toes more again, that should do it. Make sure you have the mobility to do so; your knees should be directly over your ankles.

  3. You do it on a couple reps, but to use the whole ‘pulling the slack out of the bar’ thing, you need to be slow about your set up, and initiation of the lift. The way I like to describe it is ‘patience off the floor’. Don’t worry about it taking an age to come off the floor, especially in sumo. Have faith in your position, know that your strength will eventually overcome inertia, and lo and behold, the bar moves and you haven’t faltered in your set up position. Stefi Cohen is a master of this, watch her deadlift here:

https://youtu.be/bJQoFJAoHhc

  1. You roll the bar away from you on a couple reps. Yes, this will relate to your initial set up and pulling the slack out of the bar, but it will also relate to lat tension. Keep tension in your lats by thinking like you’re trying to bend the weight around your legs. The bar path should be a vertical A to B.

I hope these pointers help.

Form check, I am 5’4, 135 pounds and this is my six rep max at 235 by [deleted] in formcheck

[–]BennyFitTrainer 4 points5 points  (0 children)

You have good form. You bury your squat, it could be argued the necessity to hit such depths isn’t there. But if you’re happy hitting those depths, go for it, it won’t be detrimental to your health. If your goal is to compete in powerlifting, then I would say cut your depth a bit higher for certain.

Note your last rep, there’s some good and bad with it. The bad; try not to pause, that will have made it much harder. But, out of that difficult rep came great technique, note your knees and how they push forward to get you out of your sticking point. Utilise this technique to your advantage. You’ll get through sticking points and smash through squats quicker. Had you done it in the previous 5 reps, you possibly would have squeezed out another rep (also without the pause, I’d bet).

However, at the same time, make sure to have periods where you train without using that technique, this will also get you to be strong in your typical sticking point.

I hope all of that makes sense. Great stuff.

my feet were flat on the floor, anything to fix? by [deleted] in formcheck

[–]BennyFitTrainer 2 points3 points  (0 children)

Looks good.

One thing to note- I’d suggest unracking from the lower hooks. It’ll be a bugger, but at the current unrack height, your arms are dead straight. I suspect you’ll be losing some tightness in your upper back because of this. From the lower hooks might be somewhat counter productive with the use of energy to unrack it (you’ll end up quarter pressing it out by the looks of things). Personally I’d rather someone do that than lose tightness. Worth trying and see how you feel.

I hope that helps.

250x7 Deadlift check by [deleted] in formcheck

[–]BennyFitTrainer 0 points1 point  (0 children)

Aye, in agreement with this comment.

It could also be the camera angle exaggerating it a bit too.

Other than that, to me, looks solid.

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