Form Check

[tnumrych]

Resubmitting my form check request impelled by your email reply.

Following are my latest performances with the Squat, Press, Bench Press, and Deadlift, followed by some of the things I see wrong/not optimal.

Squat #1 (http://www.youtube.com/watch?v=HH4YNb-uJzw) (action starts at 28s, excuse the spot attempt), Squat #2 (http://www.youtube.com/watch?v=2Cyz2RHPWNs) (action starts at 54s)

I see some butt-wink, but I'd like you to comment on it personally. I have pretty flexible hamstrings (at least by the norms in the supine active knee extension test, >90 degrees). I don't feel the same lower back tightness at the bottom that I feel at the top after setting my back but it never bothers me (could be a product of the pussy weight on the bar though), and it never bothered me when I competed.

Press #1 (http://www.youtube.com/watch?v=VgMdFT7m4L8)

Feel like its my best lift form-wise but I do notice a tendency to lower the bar down with the elbows under the bar and not in front which leads to the question: When lowering the bar in the press, should the elbows have a trajectory slightly to the anterior to the position of the bar?

Bench Press #1 (http://www.youtube.com/watch?v=Pgf2h4L3x4Q) (45 degree angle, action starts at 25s), Bench Press #2 (http://www.youtube.com/watch?v=FepAGNO36TU) (side angle, action starts at 26s), I'll spare you the crotch shot view but the forearms are perpendicular.

Not sure about my bar path, I've tried grooving the movement so I touch right at nipple line but it put some uncomfortable stress on the right shoulder. From the video it looks like I make contact slightly below nipple line, what say ye?

Dead Lift #1 (http://www.youtube.com/watch?v=9RDpsOJCLYE) (action starts at 28s)

Seems to me like I have slight convexity to my back but it could be the illusion of my fat roll/"muffin top"/"spare tire". As you state in SS "You will probably not be able to maintain this degree of lumbar extension [absolute lumbar extension] at the starting position with the bar on the floor" and that is exactly what I feel. I have the kinesthetic sense to set my back at standing erect but once I get into starting position I again, as in the squat, do not feel the same level of contraction. Once again, I've never had any back issues, while competing, but that could be a result of never pulling any considerable weight.

Thank you for taking time to look at these and hundreds of the other videos on this forum.

[Mark Rippetoe]

Squat: You guys have got to quit worrying about this butt-wink shit. Listen up: THIS IS THE WAY THE HUMAN BACK LOOKS WHEN IT SQUATS A WEIGHT HEAVY ENOUGH TO COUNT AS POST-NOVICE. It is not unlocking into dangerous lumbar flexion, it's just moving a little, and some of what you see here is the glutes changing shape as they eccentrically stretch out. These squats look fine for a Polish guy.

Press: These presses look very good too. The elbows will ideally follow the same trajectory down as up, meaning they will be slightly anterior to the bar after they unlock on the way back down.

Bench: Looks fine too. You finally taught that squat spotter what to do, eh?

Deadlift: The bar is going forward off the floor because you are dropping your ass as you set up, which pushes the knees forward. Then the bar goes forward to get around them instead of coming back into balance over your mid-foot. Don't drop your ass -- just lift your chest after you get your shins on the bar.

[tnumrych]

Thank you for alleviating some of my worries.

One question concerning the deadlift: should I continue on my linear progression and fix form or do you perceive the current weight+10lb to be too challenging with the changes you recommend?

[Mark Rippetoe]

It will be easier when you fix the form. Continue on up.