Compound (Squats, Deadlifts, etc,) Help

[SmoothTalker]

Hello DJ's, I've been working out for about two years now, but though I did free weights and stayed away from machines for the most part, most of my exercises were isolation. I've gotten results but not nearly what I am after, so I have decided to switch things up and focus on what is supposed to be the best exercises, compound movements.

Can anybody post a site or maybe recommend a book that would help me get the perfect form for these types of exercises? Or perhaps explain them yourself, in detail.

Also, a related question, when I'm squatting, it appears one side is stronger, in that, my hips tend to stick out to one side, (right). But even stranger I find, If I correct my hips, my legs begin leaning in that direction, looking like this even if my upper body is perfectly straight:
_
\ \
.\ \
..\ \

Now I can't imagine this imbalance being good for the back, among other things, so does anybody know what's causing this and how I could fix it?

Thanks in advance, this forum really helps get one on track to feeling and looking good.

 

[jiza101]

Originally posted by SmoothTalker
Hello DJ's, I've been working out for about two years now, but though I did free weights and stayed away from machines for the most part, most of my exercises were isolation. I've gotten results but not nearly what I am after, so I have decided to switch things up and focus on what is supposed to be the best exercises, compound movements.

Can anybody post a site or maybe recommend a book that would help me get the perfect form for these types of exercises? Or perhaps explain them yourself, in detail.

Also, a related question, when I'm squatting, it appears one side is stronger, in that, my hips tend to stick out to one side, (right). But even stranger I find, If I correct my hips, my legs begin leaning in that direction, looking like this even if my upper body is perfectly straight:
_
\ \
.\ \
..\ \

Now I can't imagine this imbalance being good for the back, among other things, so does anybody know what's causing this and how I could fix it?

Thanks in advance, this forum really helps get one on track to feeling and looking good.

Lower the weight till you build the muscles, i used to have a problem my trainer called "the elvis" my knees would shake when i squated :crackup:

 

[Lifeforce]

Hey, perhaps your legs are not equally long, for many people the legs differ a couple of cm.


Squats:

Put the bar on your back and hold a pretty narrow grip so you press your shoulder blades together. But not more than which is comfortable. MAKE SURE YOU ALIGN YOUR HANDS SO THE VRIST DOESN'T BEND BACKWARDS.

Step out with the bar and look yourself in the eyes in the mirror. Stand about shoulder width with feet (I like to bend my feet just a little ******d, it prevents my knees from turning inside when I lift). Inhale about 60% of your lungs and tighten the midsection while and start to lower the bar.

Make sure your knees are facing the same angle as your feet to prevent injuries. If your knees bob inwards then either lower the weight or focus hard on not bending them inwards.

When you hit paralell or full squat, return to standing position. Make sure you use your legs and not your back. Start to exhale when you are almost up and inhale while you go down again.

Important is to keep your back arched, easiest way is just to look yourself in the mirror at all times.


Deadlifts:

Grasp bar at desired distance. Use mixed grip, you can lift more this way. Unless you do olympic lifts.

Sit down as much so your upper legs are about paralell with the floor. Look yourself in the eyes. Do not shrug up your shoulders before the lift. The bar should be rested between the tip of your toes and the base of your toes.

Inhale and tighten the midsection and lift. Legs and backs should work together, not dominate each other. Keep the bar pretty close to the body during the entire lift.

When you are up, exhale and inhale and lower the bar, not too fast. You should have control over it. Look yourself in the eyes or higher during the lift.

 

[Warboss Alex]

In both cases: try to become a human forklift. Up and down, up and down.. with all the precision of an android and the power of the internal muscular beast that's dying to come out.

 

[semag]

http://www.ironaddicts.com/forums/showthread.php?t=2134
on squats.

http://www.ironaddicts.com/forums/showthread.php?t=2033
on deadlifts.

hey LF, did you get to see my ****ty DL form? LOL... I need to get way deeper.

 

[MrFitness880]

for exercise instruction and a visual representation try:

http://exrx.net/Exercise.htm

as far as your squatting problem, I would make a very common suggestion: drop weight and fix form.

 

[Heizen]

Originally posted by Lifeforce
Hey, perhaps your legs are not equally long, for many people the legs differ a couple of cm.


Squats:
<snip>

Few squat tips: If your knees bend inward you have weak hamstrings in comparison to your quads. Make sure when you push you push out with your heels as well, and imagine yourself pushing through the floor rather then lifting the weight. Keep your back tight and almost try to touch your shoulder blades. Depending on how deep you go you might have to move your feet. I go for the full squat so my legs can't be more than shoulder width appart.

 

[Lifeforce]

haha.. no semag, but I ran across this little gem:

It's a very impressive 500x2 squat! Made by a dude who weigh like 150 lbs. Awesome lift, check it out!

http://www.cobraguardcover.com/steve500x2.avi

 

[semag]

bwahhahahahha, yeah that stuff's hilarious

Have you seen the backsnapper vids?

http://www.putfile.com/media.php?n=max_squat_338

http://www.putfile.com/media.php?n=max_deadlift_405X4

he has a few more hilarious ones, but i can't find them atm.

 

[Heizen]

Originally posted by Lifeforce
haha.. no semag, but I ran across this little gem:

It's a very impressive 500x2 squat! Made by a dude who weigh like 150 lbs. Awesome lift, check it out!

http://www.cobraguardcover.com/steve500x2.avi

That guy is everywhere lmao, I wonder if he is serious or not. :crackup: :crackup: