Lifting technique advice needed (Vids inside)

[Axelator]

This is my first post so hi, I've been lifting weights consistently for about 2 months now, however I don’t have a training partner and cant afford a trainer so I really need some help with my form on three of the main lifts I do. Them being Squats, Bent over Rows and Deadlifts. I've had some problems with my lower back in the past from bad sitting posture, bad genes and bad lifting technique so much so I cant really run for more than a mile without my back starting to really hurt. I've seen a chiropractor and am stretching to sort it out now, but I'm trying to get everything that could mess it up sorted out.

This is where you lot come in. I've got some videos below of me doing 10 reps of each exercise. I'm doing them topless so you can see my back easier not because I think I have something to show off and the balaclava is because if any friends/enemies/family members/gf saw me putting videos of myself lifting weights topless on the internet I would get the piss ripped out of me for a long time.

Also might be worthwhile mentioning I normally lift weights at the gym with a Olympic bar and heavy weights (5x5 routine), the reason I’m using the baby barbell in the video is because it's the only one I've got at home.

Deadlifts
http://tinypic.com/player.php?v=mubv41&s=3

Squats
http://tinypic.com/player.php?v=ipp7ih&s=3

I have an extra question concerning squats too, I've been having uncomfortable knees since I started squatting three time a week, I think this is because my knees sometime bend or push inwards/together when im pushing up from the bottom of the squat. Anyone get any tips to stop this happening?

Bent Rows
http://tinypic.com/player.php?v=ejzml0&s=3

Thanks in advance for any advice.

[Taliesin]

On the squats you need to go a tad lower.

I would also hold the bar somewhat lower down my back.

Why do you workout wearing a balaclava :confused::confused::confused::confused:

[Axelator]

Im planning on bombing the underground and need to get used to physical activity wearing a balaclava. Or to quote myself.....

the balaclava is because if any friends/enemies/family members/gf saw me putting videos of myself lifting weights topless on the internet I would get the piss ripped out of me for a long time..

:)

[slipthejab]

hahahahaha!!!
Too right. You'd never hear the end of it!:p

just a thought... on the bent rows... you could try holding a slight pause at the top of the motion. Really contract the muscle and really resist lowering the weight. You will get better results if you control the downward movment of that lift... slower and more controlled. Don't let the weight just carry it down... actively resist it going down. Try to visualize pushing the weight back down.

the deadlifts vid wasn't coming up for some reason.

[NaughtyKnight]

Its kind of hard to give technique advice through words, as technique is something you need to teach by showing.

It looked like you were lifting too much with your arms in the rows, and not with your back. Imagine that your arms weren't even there, and it was only your back lifting the weight, your arms are only hooks to hold the weight on. Thats the only real way I can describe the exercise. :P

I recommend getting a PT (as intelligent as possible...) for 1 hr to just go over every single exercise with you so you know it perfectly. You are actually fairly good, and i'm sure, as you do the exercises longer, you'll perfect your technique more and more.

[Axelator]

Ok heres take 2 of the deadlifts

http://tinypic.com/player.php?v=foppu&s=3 It better bloody stay working this time.

Thanks for the advice, I know I'm not quite getting my ass to the grass on the squats, but that's because I'm not flexible enough I don't suppose you have any good stretching advice to get lower?

I'll definatly work on controlling the decent on all lifts and contracting the muscles fully too.

What I'm mainly worried about is knackering my lower back again so can anyone confirm that my backs straight on all the lifts? Or that it's not?

[Hiroji]

Im planning on bombing the underground and need to get used to physical activity wearing a balaclava. Or to quote myself.....



:)

NICK!! is that you??

Ahahahahahaha!!!:p

[slipthejab]

Ok heres take 2 of the deadlifts

http://tinypic.com/player.php?v=foppu&s=3 It better bloody stay working this time.

Thanks for the advice, I know I'm not quite getting my ass to the grass on the squats, but that's because I'm not flexible enough I don't suppose you have any good stretching advice to get lower?

I'll definatly work on controlling the decent on all lifts and contracting the muscles fully too.

What I'm mainly worried about is knackering my lower back again so can anyone confirm that my backs straight on all the lifts? Or that it's not?

Yeah that vid works. I still get a chuckle out of the balaclava bit. :D

Ok... I think you'd find the lift a bit different with more weight on. I understand you don't want to blow the back... but I find that doing deadlifts with light weight... to me it seems really hard to perfect form. I say you could use a bit more hips coming forward as you come to the top of the motion. I think the man to answer that for sure is going to be Collucci or Adam or one of the other natives in the H&F forum... so hopefully they'll chime in.

To me the bar rides up your shins well enough and your back looks flat enough that you don't appear to have any rounding going on that could risk an injury... well... on second view... I realize that you're using very small plates... so you're having to bend down further than you normally would with a proper Oly bar and plates. You will want to sort that out. That in itself can lead you to rounding the back out which is exactly what you don't want. Look at guys on the web pulling DL's note the size difference in plates compared to what you're using.... big difference.

I find that if you have a prior injury you really have to focus hardcore on the task at hand when lifting... it takes 110% concentration. A second out of focus and you can easily blow the same injury. Clear that mind and focus on rock solid form. Make that the only thing in your world for the few seconds it's taking you to do the lift.

[dbowles]

One thing on the bent rows.

Try not to raise your elbows so high. (if that makes sense). At the top of the lift your elbows are to high, ie your using your arms and not your back to perform the lift.

[Axelator]

I think I may be missing something on the rows. I didn't think bent over rows involved any movement of the back? I've been suing this video to try annd get the technique right. Are we talking about different lifts or is this vid just wrong?
http://www.youtube.com/watch?v=Brb17kav8SQ

[dbowles]

Maybe i was confusing....

tYou dont wan't to use your back, but you want to squeeze your shoulder blades together. you should be able to pinch someones finger in between them at the top of your lift. Even so your elbows are still going a little bit too high

[NaughtyKnight]

You do want to use your back, thats what rows is for. Lifting with your back means you can lift more weight, which stimulates more muscle fibres, across both your back AND biceps, which will lead to more muscle growth.

Obviously, you will be using your arms in the exericse, but you should be focusing on lifting the weight with your back, this will make sure you form is correct.