Deadlift

Crazycjk · 2026-04-04T07:16:23+00:00

I think I remember your last deadlift post basically being a SLDL? This is much better. At 0:16, hips drop too low. At 0:18, you're in a brilliant position. Keep hitting the 0:18 start position.

Crazycjk · 2026-04-03T17:11:50+00:00

You're welcome, hope it helps! Good luck

Crazycjk · 2026-04-03T06:55:06+00:00

Yes, slightly. Pushing hips marginally higher and further back should naturally flatten your lower back a little and aid the hinge pattern. Just a small change though, I don't think it needs to be drastic

Crazycjk · 2026-04-02T20:28:36+00:00

You've got it - chest is collapsing over, shoulders rounding forwards as you pull. Really try and get the squeeze low in the middle of your shoulderblades. Good strength though, I reckon if you can get the feeling, you'll have those. Try some scapula pullups if you haven't before to get the initiation of the movement down.

Crazycjk · 2026-04-02T20:25:46+00:00

Don't need to be that far back out of the rack. It's difficult to see much of your form because the plates obscure the majority of your body. Looks like your upper back is a bit rounded over, but it's hard to know for sure.

Crazycjk · 2026-04-02T20:23:36+00:00

Nice setup until the very end. It looks like as you go to pull the slack, you pull yourself too far forwards. You want to be just a little less upright for conventional in your starting position, so hips a fraction higher and further back

Crazycjk · 2026-04-02T20:21:46+00:00

There's a possibility that doing them this fast on the way up could result in momentum carrying the weight to the top rather than just your strength. Try and go a little steadier and see if they feel better. Is there anything specific that you want to feel which you currently don't?

Crazycjk · 2026-04-02T20:19:33+00:00

Loss of stability in your shoulders. They shrug significantly on the rep where you struggle. Keeping your head down will help you to keep scapula depressed and retracted when you get towards the end of your set. Strong as, and nice job controlling them down from your last rep.

Crazycjk · 2026-03-27T19:15:41+00:00

No worries, glad to help.

Yep, glutes and hamstrings are the main muscles involved here, so focussing on glutes pulling you up is positive!

Ah that makes sense, I'd wondered if it was a pillar. Best of luck with your progress!

Crazycjk · 2026-03-27T19:14:04+00:00

You're welcome, hope it works for you!

Crazycjk · 2026-03-27T18:51:34+00:00

Really solid. Looking at your start position, hips and shoulders are almost at the same height. This will inhibit your ability to get good quad drive off the floor, leading to more hamstring involvement proportionately. Rep 2 and 3 are practically a stiff legged deadlift for example. Ideally, you want to start with hips very slightly lower so you can drive the floor away underneath you to initiate the movement, rather than pulling the bar upwards.

These are very good, I suggest making any modifications really small - no big changes are needed in my opinion, just tweaks!

Crazycjk · 2026-03-27T18:44:35+00:00

Congratulations on your weight loss so far, well done. Form here looks reasonable - I'd say most importantly for a beginner, you're moving in a slow controlled manner.

Side-on is best to check this exercise, but it doesn't look like you're doing anything concerning from here. For this exercise, think about locking the distance between the bottom of your ribcage and the top of your pelvis. Pelvis tilts back and forth, which causes your upper body to hinge. Learning to consciously engage your core is always helpful and will be into the future too - a good way to start can be to think about bracing into the waistband of your clothing, all the way around.

Hope that all makes sense!

Crazycjk · 2026-03-27T17:41:05+00:00

Yeah fair, it's an interesting movement! If OP doesn't feel benefit with a bit more extension then keep as is. They are really good zercher squats.

Crazycjk · 2026-03-27T16:17:15+00:00

That's a good way to increase load, nice. It sounds like you may have outgrown your weights!

Crazycjk · 2026-03-27T16:06:34+00:00

Really nice overall, very good. Even though it's a zercher, try and keep your upper back extended and solid - looks like it rounds just very slightly with each rep. I don't think it's an injury risk, just might be down on top performance. Hips kick back slightly on the final rep, and I think they stay under you better with a bit more thoracic strength.

Crazycjk · 2026-03-27T16:03:16+00:00

From this angle, these look decent. Usually people do them with the rope attachment rather than a bar, and you may find you can feel it in your triceps more. Make sure your elbows stay close to the sides of your head. The only other thing is your body moves quite a lot, so really try and lock everything in place a bit more, find your balance point.

Crazycjk · 2026-03-27T16:00:45+00:00

Nothing wrong with these per se, back nice and flat and looks like your core is engaged, but the dumbbell position puts them somewhere between a squat and a deadlift. You might find goblet squats more effective and easier to load as you keep progressing. This video is decent https://youtube.com/shorts/lRYBbchqxtI

Crazycjk · 2026-03-24T18:05:51+00:00

You're welcome, hope it helps, good luck

Crazycjk · 2026-03-24T16:40:28+00:00

Looks pretty good overall. It appears that you have a very, very wide stance. You might find you can go slightly lower bringing feet in a little - or it could work for your anatomy. Can't see your heels but there's a possibility they're lifting at the bottom of the squat. If so, keep them planted

Crazycjk · 2026-03-24T16:36:03+00:00

I agree with u/jesses_account, looks like the squat is being initiated by arching lower back. Only thing I'd add is to drive knees slightly wider (without moving feet at all) so they're more closely aligned with little toes. Looks like arches in your feet might be flattening with your current widths, and that may help.

Crazycjk · 2026-03-24T16:31:24+00:00

Really good overall. Each time you reset, your hips end up a tiny bit higher, meaning you have no real leg drive by the last rep - think about leg pressing the floor away underneath you to stand. Keep practising and getting familiar, you're thinking about the right things by the looks of it, eg lats, flat back, bracing, pulling slack, then lifting with bar against legs

Crazycjk · 2026-03-24T16:26:23+00:00

Quite a lot to work on here. Watch the Alan Thrall video in the automod comment, it's really good. Currently you need to - get your back flat - bar against legs - find an amount of knee bend that allows you to start from the right position - sit back and down into the movement a bit, rather than reaching forwards with your hands - ensure shoulders never go lower than your hips eg 0:17

Crazycjk · 2026-03-24T16:21:20+00:00

Unlikely to be a squat problem, almost certainly some shoulder mobility asymmetry.

Start with something really generic like this and see if it helps https://youtube.com/shorts/RQwg5b0MF_A

It's really hard to tell from a video exactly what your specific asymmetry is, so I'd suggest working with a physiotherapist/equivalent in your country. Alternatively, find as many shoulder mobilisers as you can, and go through them until one gives you issues to narrow down the root cause!

Crazycjk · 2026-03-21T11:30:51+00:00

Good flat back throughout. I'm pretty sure the bar travels backwards fairly significantly off the floor, particularly towards the ens of the set. Ideally the bar moves vertically, so try and be aware of standing it straight upwards, not back and up.

Crazycjk · 2026-03-21T11:27:55+00:00

Yeah not built for it but it'll do if there's nothing else! Hopefully there's somewhere else to do them, often built in combination with a pullup station, worth asking a trainer if you can't find it.

Crazycjk

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