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Squat,Deads,Bench..Mistakes

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scruffy
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2003/11/28 17:04:21 (permalink)

Squat,Deads,Bench..Mistakes

I thought i would start a post where you as the members (any level of experiance) can add to so we can get a long list going for newbies about the most common mistakes found in the big three lifts,they can be simple snippets of advice or something you have found that has worked in the gym, the solutions would also help to.
to start the ball rolling
squat-holding the bar to high on the traps-makes you unstable and shifts your centre of gravity
solution- rest the bar across the traps and back of the delts.

deads-allowing your shoulders to come in front of the bar-your body starts of unbalanced, the weight is pulling you forwards thruout the lift,you end up stiff legging the deadlift
solution-keep the shoulders behind the bar thruout the lift, incoporating bodyweight as a leverage and being able to drive with the heels.

bench-no acceleration of the chest-you lift will stall at your sticking point making the lift come to a halt
solution- drive of the chest with as much acceleration as possible.
#1

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    dirtyvest
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    RE: Squat,Deads,Bench..Mistakes 2003/11/29 11:32:48 (permalink)
    Good pointers Scruffy, I see the squat one done every day!

    Especially with the big 3 lifts, get your form nailed on a weight you can feel but not necessarily a max weight. Once form is correct then increase to a full working weight.
    deads-looking at the ground and rounding the back off. Easily corrected by looking forwards, keeping the chest and shoulders high. I find a similar technique on squats beneficial also.
    #2
    help2001
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    RE: Squat,Deads,Bench..Mistakes 2003/11/29 15:27:23 (permalink)
    bench - flaring the elbows out at 90 degrees to the body - hell on the shoulder complex
    solution- tuck the elbows in slighty

    deads- bringing the hips up quickly - makes you stiff leg the lift almost
    solution- practice your technique ?
    #3
    Cashman
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    RE: Squat,Deads,Bench..Mistakes 2003/12/01 11:20:00 (permalink)
    Squats - Keep your feet straight and at shoulder width apart. Do not let your feet turn outwards or raise your heels during the lift.
    #4
    rapoZa
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    RE: Squat,Deads,Bench..Mistakes 2003/12/01 18:41:52 (permalink)
    quote:
    Originally posted by Cashman

    Squats - Keep your feet straight and at shoulder width apart. Do not let your feet turn outwards or raise your heels during the lift.


    I was unaware that flaring the feet outwards is a problem - personally I prefer my feet to point in the same direction as my knees. Am I asking for trouble?
    #5
    dirtyvest
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    RE: Squat,Deads,Bench..Mistakes 2003/12/01 18:49:39 (permalink)
    TBH, that's more a classical BBer style squat stance, PLers etc may user a wider more flared stance without problems... the kness for either should still follow the line of your feet.
    #6
    scruffy
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    RE: Squat,Deads,Bench..Mistakes 2003/12/02 16:27:25 (permalink)
    bench-not keeping everything tight thru the entire lift, which will mean a lot of wasted power,
    solution- make sure everything is tight as you unrack the weight, this way you dont have to think with the weight above your head
    #7
    ozzy
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    RE: Squat,Deads,Bench..Mistakes 2003/12/02 16:48:59 (permalink)
    deadlift-Lifting with the bar away from your body places you in a weak position and negates the bodies ability to use its own weight to an advantage
    solution-you literally need to drag the bar up your shins whilst leaning back and having your head up. This technic will nail the form and increase your lift whilst reducing risk of injury
    #8
    rapoZa
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    RE: Squat,Deads,Bench..Mistakes 2003/12/02 21:46:18 (permalink)
    deads-knocking the scabs off your shins, before they've had a chance to heal.
    solution-be a bit more careful when dragging the bar up your shins
    #9
    the block
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    RE: Squat,Deads,Bench..Mistakes 2003/12/03 00:38:14 (permalink)
    deads - wrap the bits of the bar which kill your shins with tubigrip or something to soften the scraping.
    #10
    tbowman
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    RE: Squat,Deads,Bench..Mistakes 2003/12/04 15:37:21 (permalink)
    deads - Losing grip on heavyweight...throw away those damn straps. :)
    #11
    scruffy
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    RE: Squat,Deads,Bench..Mistakes 2003/12/05 17:01:44 (permalink)
    all three lifts using to much weight with bad form,
    no your capabilities and never sacrifice form over weight.
    #12
    BYF1
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    RE: Squat,Deads,Bench..Mistakes 2003/12/11 19:22:52 (permalink)
    J5?

    You talk about not pulling shoulders back at top of the deadlift, is this just to reduce ROM or is it a form thing?

    coz nearly all the lifting guides on deadlift ive read say about pulling shoulders back at the top of the deadlift.

    now im a bit confused!!!????

    why would you want to reduce ROM? wouldn't a full/max ROM hit more muscle fibres better??
    #13
    dirtyvest
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    RE: Squat,Deads,Bench..Mistakes 2003/12/11 20:01:07 (permalink)
    I believe it's also unhealthy for the rotators, especially the way I see some ppl roll their shoulders at the end!
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    arnielover
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    RE: Squat,Deads,Bench..Mistakes 2003/12/22 16:24:45 (permalink)
    quote:
    Originally posted by rapoZa

    deads-knocking the scabs off your shins, before they've had a chance to heal.
    solution-be a bit more careful when dragging the bar up your shins



    lol i do this all the time, its agony

    regarding feet position when squating, one of you mentions not to place you feet outward. Well on my right leg its king of twisted to the left at the ankle naturally which make my knee point left slighly so i have to position one foot outwards in order to keep my knee pointing straight ahead. Will this cause major problems?
    #15
    Knighty
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    RE: Squat,Deads,Bench..Mistakes 2003/12/23 09:18:17 (permalink)
    Deadlift - Simple one this, but I've seen it so many times (And been guilty of it myself) - Allow the bar to settle on the ground before the next rep...don't stop 6 inches short of the floor and jerk the weight back up with horrific form because you can lift more
    #16
    smith_machine
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    RE: Squat,Deads,Bench..Mistakes 2003/12/24 10:04:23 (permalink)
    A common problem associated with all three lifts is not to be completely focused and tuned in to your body. Most people just want to get the weight up in any manner possible, concentration and practice are the key to successful weight training.
    #17
    Skrewdriver
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    RE: Squat,Deads,Bench..Mistakes 2004/01/06 11:15:44 (permalink)
    quote:
    Originally posted by Knighty

    Deadlift - Simple one this, but I've seen it so many times (And been guilty of it myself) - Allow the bar to settle on the ground before the next rep...don't stop 6 inches short of the floor and jerk the weight back up with horrific form because you can lift more



    How hard should the bar be 'settling' on the ground between each rep? Should it be nice and controlled (so it hardly makes a sound), or is it okay to hit the floor with a little bit of a bang (similiar to the form used on WSM) ?

    #18
    help2001
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    RE: Squat,Deads,Bench..Mistakes 2004/01/06 11:48:32 (permalink)
    I would only recommend doing 1 rep of deeadlift but if you must do reps i personally would allow it to settle to a complete stop - make it "dead" again
    #19
    Skrewdriver
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    RE: Squat,Deads,Bench..Mistakes 2004/01/06 11:53:25 (permalink)
    quote:
    Originally posted by help2001

    I would only recommend doing 1 rep of deeadlift but if you must do reps i personally would allow it to settle to a complete stop - make it "dead" again



    Hi - yes, I am allowing the bar to settle to a complete stop. What I am querying is the rate of decent that I should allow the bar to drop. Should it VERY controlled, so the bar hardly makes a sound when I place it on the floor (to further describe what I mean, I would say that it would take approx 3 secs to lower the bar) - or, am I okay to put the bar down at a faster pace (approx 1.5 secs to put the bar back down) (which is what I am doing at the moment) ?


    #20
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