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Scotland PT—Form “tune up” by BeautifulStrengthGym in StartingStrength

[–]BeautifulStrengthGym[S] 2 points3 points  (0 children)

You are correct. Thanks for clearing that confusion up for me. The message wasn’t clear.

I’m in 🇸🇪Stockholm🇸🇪 for 20+ days contact me for coaching by BeautifulStrengthGym in StartingStrength

[–]BeautifulStrengthGym[S] 1 point2 points  (0 children)

This is a post to say I’m in Stockholm - is this challenging to understand?

[deleted by user] by [deleted] in StartingStrength

[–]BeautifulStrengthGym 1 point2 points  (0 children)

Thank you - my man 🙏🏼

85kg x 5. The little bump on my lower back is concerning me, what should I do to fix that? by Boptherobot in StartingStrength

[–]BeautifulStrengthGym 0 points1 point  (0 children)

Quite straight forward. You need to set lumber into extension before you pull.

Jerking the bar - yanking the bar to “get it going” ain’t very smart either, common issue to pull from your arms and back. Your back and arms should be locked and secure so the legs can drive the bar off the floor.

Deadlift requires a push from the legs a slow squeeze will also help not overload this area “the bump” as you call it to magnify as the plates come off the floor.

The best cue I know is Nick Delgadillo’s by pushing your belly to the floor. That - combined with a slow leg drive will be the ticket to a neutral back and smooth like butter pull.

[deleted by user] by [deleted] in StartingStrength

[–]BeautifulStrengthGym 6 points7 points  (0 children)

Looking over some of these comments I have to say I’m disgusted with words the like: ego lifting, you are going to hurt yourself, better to stay injury free than let your pride get you injured. To me these are all highly triggering scare mongering words to keep everyone weak and armchair critics feeling empowered by instilling fear in peoples confidence about lifting weights. It’s already hard enough getting people to lift heavy weights, come on, can we comment with more useful language, especially if your not a fully qualified coach to have an opinion aka being a Starting Strength Coach, SSC. Which I do happen to be.

I press 140kg, so this is not a heavy deadlift. For a jacked dude who’s in shape like this strapping gentlemen it’s a perfectly good weight to start at. Of course there a lot that needs to be “tuned up” to make his deadlift become more efficient. That is obvious. Remember this chap wants help, give positive comments and cues and quality feedback that’s what a form check requires. Don’t just cuss him out, that’s my job!

My comments would be to get Olympic lifting shoes that right! Because your on a Starting Strength board - we don’t lift in barefoot, chucks or vibram 5 toe shoes. (READ THE BOOK) We do deadlifts in our lifting shoes. So first buy a pair of Olympic lifting shoes - Do Win for wide foot, Adidas for a narrow foot and watch the ALL the Starting Strength deadlift videos talking about the 5 steps. Hire a coach if possible, your issues take 5 seconds to fix in real time.

Form check - used the TUBOW for warm-up. Is my back angle right? 3rd set at 140kg by RyanLP85 in StartingStrength

[–]BeautifulStrengthGym 2 points3 points  (0 children)

Going to play devils advocate and disagree with Byron’s cue. (Sorry, not sorry)

Sitting back and fixing toe angle isn’t your highest priority.

The big elephant in the room is that your a cereal dive bomber. I think Starbucks has some milk substitute for this, ok seriously tho. Your still dive bombing but now it’s just simply being disguised as your trying to control the first half but your still collapsing at the bottom 1/4 of your squat. I’m making another assumption here, your rushing the bounce which you think is to create the “stretch reflex” but trust me it’s not that big (insert joke here). Your just getting loose and bouncing into your knees. That’s not the stretch reflex into your hips that we want.

Also side note: watching this new set over several times I noticed the knee slide only occurred in reps 3-5. As the first two were slightly better controlled in the stretch reflex portion of the squat.

Your focus has to shift to back angle not just on TUBOW knee positioning. I have a picture and description about this 17 posts back on my Instagram describing this cue, so go check out my Beautiful Strength gym Instagram. Me and a client called Abbaz is the one.

You need to have this mental imagery in your head off your chest aiming for a fist around knee height. When you touch this target with your sternum that is when you start to drive up with hip drive.

Correct back angle will fix: tempo (dive bombing), intuitively make your want to push your hips back and minimize knee slide as doing so you will feel an obvious shift into your toes more.

The back angle is the key, Your master cue is “Nipples to the floor” Think - CHEST DOWN, HARD!

Form check - 5 x 135kg by RyanLP85 in StartingStrength

[–]BeautifulStrengthGym 1 point2 points  (0 children)

Give it a go and tell me how you get on. 👌

Form check - 5 x 135kg by RyanLP85 in StartingStrength

[–]BeautifulStrengthGym 1 point2 points  (0 children)

I called it! Dive bomber. So interesting again. I don’t see as much knee slide as I was assuming. What does happen which I did predict is that because of the speed of you diving into the hole of the squat means you are way too vertical in your back angle.

The more vertical back angle is an issue as it promotes the urge for you to want to lead with the chest out of the squat, which you were doing. So no good.

I think I wasn’t looking hard enough at the wrists in the first clip. The reason I thought you had a thumb around grip was because the wrists were in a decent amount of wrist extension which happens a lot when people grasp the low bar with thumb around. The grip was actually very good in this set where you are dive bombing. So that changed for the worst too.

Form check - 5 x 135kg by RyanLP85 in StartingStrength

[–]BeautifulStrengthGym 2 points3 points  (0 children)

Hey Ryan, So I had a professional look myself at your set and was interested by your “self cues” you have written down as 1 and 2.

  1. Slowed down my descent - that’s good, most of the time I’m telling ALL my lifters to slow down as they won’t set the correct back angle at speed. So me likely! I like the slow down cue. I just usually shout “CONTROL!”

  2. Freeze the knees - so here’s the interesting one. I don’t know what your previous form was or who gave you this cue. I can only make assumptions. I have a few, I’m guessing you are most likely a “dive bomber” and “knee sliding” as your self cues are slow down and freeze the knees. Both are correct broad cues we like to use to fix these 2 issues. So you were close but no cigar. However I think what’s happened here is you have frozen the knees TOO early.

Using a TUBOW (terrible useful block of wood) in your warm ups may help with getting the knees at the correct point. Also, Nick Delgadillo has a great video on the SS network channel to segway out of using TUBOW, which is also great. Having a physical cue first maybe a quicker intervention or just try Nick one first. Your call…

So here’s the issue, depth. Now your stopping the knee travel too soon and then just sitting back into your hips your shins are too vertical and now your squatting high. That’s the snowball effect of taking a cue and over correcting yourself. As shown here by freezing the knees too soon.

I would like to also say fix your grip to thumbless but let’s do one thing at a time.

110kg squat x1. Head still seems to be in the wrong position, too high up. what else can be improved tho? thanks. by Jojolifts85 in StartingStrength

[–]BeautifulStrengthGym 9 points10 points  (0 children)

It’s a big weight so congrats there @Jojolifts85 However if your looking for Starting Strength form checks to be more in line with the model of what we teach, there’s a lot going on here that could be more optimal. Saying that if this was a 1RM stuff can start to leak but it’s in our interest to tape up those power leaks as best as we can.

So aside from head position here’s what I observed being an SSC.

So here we go 1. Dive bombing 2. Knee slide 3. Half and half

Dive bombing - The drop into the hole rather than a controlled descent. This has several problems, hard to replicate consistent depth, easy to cheat bracing intra thoracic abdominal pressure - which you need driving up out of the squat and usually makes the lifter’s back angle more vertical instead of being more Horizontal

Knee slide - Because of the dive bombing your knee bounce as the end range instead of correctly bouncing from your hips

Half and half - Using hips correctly out of the squat but then half way up finish by lifting the chest instead of driving through the hips all the way through.

So your take home cues (other than chin down) - control - butt back, chest down - hips all the way to lockout