(Part 2) Top products from r/StartingStrength

You've not once been argumentative. It's been a healthy exchange I think. I hope you think so too.

Having a bit of a heel gives us a mechanical advantage when coming up out of the hole. World records are trained and set with heels from .5 to over an inch in height. If heavier weight could be moved in flats, the big boys would do so. So, we insist on a heel. All folks doing hard manual labor do too. Top quality work boots from Red Wing, White, etc all have a heel to toe drop. We want the same.

Dropping weights on the foot is certainly one safety issue.

The more easily overlooked safety issues include the necessity for a non-compressible sole. A squishy sole makes it hard to control the bar and puts us at a grave disadvantage. I've seen many a bailed squat because someone was wearing a squishy shoe and got off their mid-foot. (Nike flyknits are the absolutely worst.) A non-compressible sole allows us to transfer force more effectively too.

The strap serve a couple of purposes. The straps pull the foot into the heel cup and keep it from moving around within the shoe during the squat. More stable, more safe.

The straps also contain and compress all the tiny bones that comprise the arch. We wear belts. We wear knee sleeves. We wear shoes with straps for the same reasons.

All of these things point to using the squat shoe.

I remember that the squat and deadlift made my arches sore when I got started lifting. The foot certainly gets trained and adapts just like the rest of the meat machine. Our main concern isn't getting the strongest foot possible though, it's in getting the King of Lifts, the Squat, as strong as possible. The strong squat pays many more dividends to the lifter than a foot that is "in LP". The stability the shoe provides is more important to the human than squatting with bare feet.

There are some zero drop lifting shoes. Don't buy them. Your anthropometry doesn't warrant them. The heels on the Adidas shoes you need are .68". We aren't talking about Laboutins or Pleasers. https://www.amazon.com/Pleaser-SKY302-C-Womens-Sky-302/dp/B00125NYFA/ref=sr_1_7?ie=UTF8&qid=1499614279&sr=8-7&keywords=pleaser+shoe

Don't make shoes the limiting factor in your training.

Give it a try.

Alright. I do think you could get better extension throughout your back, but I don't think your back is horrible. You're combining steps 3 and 4 by trying to set your knees to the bar and extend your back simultaneously. Start doing the steps almost robotically. I recommend a 10% reset to allow for recovery and give you a weight to focus on technique.
I wouldn't worry about feeling too much. Although, I do think most men should learn how a proper deadlift setup should feel. At the bottom, its not comfortable.
You cannot do a deadlift without using your back. Your back benefits most from this lift. That being said, its important to focus on pushing the floor away from you, rather than pulling the up to your waist. You can usually tell a lifter is pulling rather than pushing because the back will go into flexion.

I know you said you've delved into a lot of material, but I think it is helpful to review as some things don't stick the first few times.

5 step deadlift: https://www.youtube.com/watch?v=VGZrATR1O4E&index=4&list=PLysAlJk_rr60kkS2HRrDYJ-x5hllY3UEP

A further explanation of step 4: https://www.youtube.com/watch?v=UUqDSNXfyFE&index=11&list=PLysAlJk_rr60kkS2HRrDYJ-x5hllY3UEP

Are you doing chin-ups and deadlifts every workout? That is a common programming mistake and is too much volume for novices. This could be why you are so sore and/or it could be your nutrition. How many pounds a week are you gaining and what is your daily protein intake?

Spend your money in this priority.

1. a coaching session if there is a SS coach near you: https://startingstrength.org/site/coaches
   
2. some proper shoes like these ones: https://www.amazon.com/adidas-Performance-Powerlift-2-Trainer-Bright/dp/B00Q049HWW/ref=sr_1_7?ie=UTF8&qid=1517522779&sr=8-7&keywords=adidas+powerlift
   
3. a belt that is 4" (or a 3" if you are really short) all the way around that is 10-13 mm thick. leather. single prong. these are great belts that will last you forever: http://www.bestbelts.net/

Flatter isn't the answer. Not-squishy is.

I used to lift in running shoes. It was okay until I approached body weight. Then it's basically like liquefaction in an earthquake, but in reverse: any movement in the upper body was magnified down below. I would have rolled an ankle.

I'm currently using Vans slip on skate shoes. They're okay right now, I seem to have "enough" ankle mobility.

But the folks at /r/weightlifting and /r/weightroom say that if you're performing squats, deadlifts, cleans, and snatches with any kind of frequency, the specialty weightlifting shoes are a must.

They're not flat. There's a heel raise, anywhere from 1/2" to 1-1/2" depending on brand and model. The heel raise uses a very solid outsole that doesn't squish.

The crossfit shoes are certainly better than running shoes, but they're more expensive than Adidas's "entry level" weightlifting shoe.

I've been watching the price on amazon, they tend to be anywhere from $66 to $89.

Here is a slower, but more in depth discussion on the hook grip. I like it a bit better.

I've also been planning on picking up a pair of fat grips to use during OHP and other exercises. They don't mess up your form or anything, but they definitely work the forearms out more.

I've found the inov8 fastlift to be an excellent squat shoe. Light, strong and stable.

You need to squat deeper.

Also look over your shoes. Your legs wobbled a lot. I cant see the shoes but it seems like what happens when you have runners shoes on. I've seen it before.

Also you need to move the squat rack away from the wall a little and then look over the book to get the eye gaze right.

After that you only have to think about taking a deep breath at the top, and making sure you push your chest out. Its a very bad idea to flex your spine when lifting. It should be in the same position at the top as the bottom. The only thing that moves is your hips and knees.

Once you've fixed all that then I cant really tell from this angle but make sure your knees dont go over your toes. It could just be a trick of the mind from the strange angle but it seems like your knees are going over.

The book is 12 bucks on kindle. Buy it if you dont have it.

https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA

video on hip drive eye gaze:

https://www.youtube.com/watch?v=9B8s0yknGhA

You might find Rip's Practical Programming for Strength Training useful at this point, then.

Straps or wraps? If you're talking about a Powerlifting or Strengthlifting meet you almost certainly won't be allowed to use straps for the deadlift.

Wrist wraps I have these in the 24 inch version and they've served me well so far on bench, press, and squats: https://www.amazon.com/Evolutionize-Medium-Stiff-Wrist-Wraps/dp/B010116LV4

Training 30-40 minutes every morning IS progress. Be encouraging over whatever he is doing and allow the habit to take hold. Once it's in place, it will be easier to nudge it a bit, just a little at a time. Barbells are great, but they're not the only effective training modality. With space and time constraints, I'd suggest kettlebell training as the next step, when he's ready: Kettlebell Simple & Sinister https://www.amazon.com/dp/0989892409/ref=cm_sw_r_cp_api_i_PBEXCbEEA1PC8

I appreciate the feedback! I’m about 3 months into LP and it’s getting hard.

This is what the straps are; just have to pick the length based on your height/depth of squat and what you’re hanging them from.


Keeper (02616 12' x 2" Lift Sling https://www.amazon.com/dp/B00I5HRFV2/ref=cm_sw_r_cp_api_i_IEUYCbX2MNHWZ

Something like this folds down mostly flat so you could store it in a closet or under a bed.

I bought some pull up bands from Amazon that have really helped me increase my rep count. I think it assists 100lbs, but you can remove bands to decrease the amount of assist it gives you.

This one.

I bought these and couldn't be happier with them. They don't come in pairs so you have to buy two. They are well worth the price, instantly stopped my knees from buckling in on the ascent.

https://smile.amazon.com/Wireless-Bluetooth-Shutter-Control-Smartphones/dp/B00PJSIIES/ref=sr_1_1?ie=UTF8&qid=1521523088&sr=8-1&keywords=remote+shutter+iphone

$9. That plus a little tripod for your phone and you’re set.

These are the ones I own -- https://www.amazon.com/Ader-Fitness-Olympic-Fractional-Plates/dp/B008RP3KY8/ref=pd_sim_200_3?_encoding=UTF8&pd_rd_i=B008RP3KY8&pd_rd_r=6E1VYAD8ESMEEF4QKW0T&pd_rd_w=c01L5&pd_rd_wg=8UoYI&psc=1&refRID=6E1VYAD8ESMEEF4QKW0T

I have never needed any increment other than 1.25lbs on each side (so 2.5lbs total), so if I was doing it again I'd just buy 1.25 lb plates.

https://www.amazon.com/dp/B015YG2N2C/ref=cm_sw_r_cp_apa_i_DtMCCbA6KE6F5

Invest in sq shoes and belt first.
Don't get chucks!
Saw these recommended by some ss coaches and are ~100$
https://www.amazon.com/Adidas-Power-Perfect-Weightlift-Shoes/dp/B003VRPDWY?th=1&psc=1

Don't worry about wraps and sleeves yet. Save on them and maybe get than 100$ belt instead.

> As for my knees, they suffer from many years of poor care. I ignored pain in them and just kept pushing myself without proper rest.

Come on you are 16 you don't talk like a 60 year old. You will do just fine.