5/3/1 Form Check

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Any feedback on my 3 main lifts would be appreciated. I ahve been doing 5/3/1 since December with some pretty good gains.

Squat

Bench

Dead

2

I’m sorry, I fell asleep during the deadlift video…

3

You wiggle a lot on your bench when you should be tight.

4

Strengthen your upper back, it caves forward on your second squat attempt. Perhaps you’re just not keeping it tight enough. The forward lean also seemed to be a bit much for my tastes, but I’ve saw much worse and I’m sure a more knowledgeable poster will tell you it’s fine.

5

Try to drive a lot more with your hips when u squat you’ll find it easier and it’ll activate your glutes a lot more! your rounding your lower back when u deadlift so thats a big no no, its not major rounding but slight rounding, Try push out your chest a lot more pinch your shoulder blades back. When you pull your scapula should be just above the bar or just slightly behind it this may help!

6

Thanks for your help. For my deadlift,do you think my hips are low enough?

7

[quote]gymjunkie87 wrote:
Try to drive a lot more with your hips when u squat you’ll find it easier and it’ll activate your glutes a lot more! your rounding your lower back when u deadlift so thats a big no no, its not major rounding but slight rounding, Try push out your chest a lot more pinch your shoulder blades back. When you pull your scapula should be just above the bar or just slightly behind it this may help![/quote]

i agree that your back was rounded but i wouldnt say to pinch your shoulders together…

also taking videos with weight closer to your max (i.e. a 3rm or 1rm) would a much better help in identifying form flaws