Feel free to critique- Deadlift
piperdown44
Posts: 958 Member
5+ day on Wendler's 531 for deadlifts.
255 for 10. Getting feedback from other sites too but always looking for feedback.
Maybe not the best angle but the only one I could get the camera situated.
255 for 10. Getting feedback from other sites too but always looking for feedback.
Maybe not the best angle but the only one I could get the camera situated.
https://www.youtube.com/watch?v=Ipa48wBIlRk0
Replies
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I'm not an expert but your upper back looks too rounded.0
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HEY! We're filming here! That guy. (He even walked in on cue to another song!)
I'm no expert either. I wonder if you are too tall to get a nice smooth hinge at the hips. It looks like your quads and upper back are doing more work than your hams and lower core. Have you tried sticking your butt out as far as possible while pushing your chest up? That may help with any rounding mentioned.
It may help to get some glute accessory work in like barbell hip thrusts and elevated single leg glute marches if you think you may be quad dominant.
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I can't give you any advice but I just wanted to say that I love your calf definition!0
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Maybe this?
http://youtu.be/jEy_czb3RKA 0 -
I agree with the comments above. I think you have great form, but you should keep your back from rounding. You could focus on lifting your chest to keep your back neutral.0
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OP - I think you need to drop your hips down a tad, push your *kitten* out, and tighten up your core, and your grip on the bar ….you want to be really "tight' at the beginning of the movement. If you do all that it should help you straighten out your back ….0
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Drop your butt down a little more and keep your shoulders "packed" (pulled back) to help keep your back from rounding.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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What I'm seeing is not setting the hips as well as a lack of tightness in the upper back. You should have the feeling of your hamstrings and glutes being a tightly coiled spring before you start pulling.0
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brotundkase wrote: »I agree with the comments above. I think you have great form, but you should keep your back from rounding. You could focus on lifting your chest to keep your back neutral.
I am sorry, but that is not "great" form …I am just correcting this for any newbies that may read your post.0 -
The other thing I'm seeing here- is you're straightening your knees hella early it looks like.
the upper back round is less of an issue to me- his lower back stays about the same tensions and flatness. I feel like yes the shoulders could be packed more- but that's simply (as it appears to me) an awareness issue- not a fatal flaw.
Keep working- that looks like a reasonable weight to be working at- not so heavy it's pulling you around- and not so light you can't actually WORK.0 -
The other thing I'm seeing here- is you're straightening your knees hella early it looks like.
the upper back round is less of an issue to me- his lower back stays about the same tensions and flatness. I feel like yes the shoulders could be packed more- but that's simply (as it appears to me) an awareness issue- not a fatal flaw.
Keep working- that looks like a reasonable weight to be working at- not so heavy it's pulling you around- and not so light you can't actually WORK.
I think the knees is more a function of not getting low enough to set the hips - getting properly set will help sort out the timing. It's definitely not the worst form I've seen - I'd call it decent. Would be interested to see sumo or modified sumo to see if they are a better fit for you.0 -
Appreciate the feedback.
Haven't taken a DL video in a while and I agree with you all. Seems I've gotten in a habit of having the hips higher for some reason and dropping my head forward. (Older vid versus this newer one confirms).
Back to the drawing board.
I'll post up another next week here for my 3+ day except an actual side shot. See if I can't correct this.0 -
brotundkase wrote: »I agree with the comments above. I think you have great form, but you should keep your back from rounding. You could focus on lifting your chest to keep your back neutral.
I am sorry, but that is not "great" form …I am just correcting this for any newbies that may read your post.
Yeah, maybe so, so form might be a better term.
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mrsfitzyv8 wrote: »I can't give you any advice but I just wanted to say that I love your calf definition!
Thanks.
Maybe I shouldn't say anything but I never, ever work calves.
Genetics......
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HEY! We're filming here! That guy. (He even walked in on cue to another song!)
I'm no expert either. I wonder if you are too tall to get a nice smooth hinge at the hips. It looks like your quads and upper back are doing more work than your hams and lower core. Have you tried sticking your butt out as far as possible while pushing your chest up? That may help with any rounding mentioned.
It may help to get some glute accessory work in like barbell hip thrusts and elevated single leg glute marches if you think you may be quad dominant.
lol, no, I am not too tall. 5'11" but I have, according to my wife, an otter body. Long torso, short legs.
I am neither quad dominant nor ham/glute dominate, simply weak in the legs….former bench monkey right here that neglected legs for most of my life.
To all, appreciate the feedback. One does not get better unless issues/flaws are pointed out and corrected.
Lots of cues to think about.
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piperdown44 wrote: »HEY! We're filming here! That guy. (He even walked in on cue to another song!)
I'm no expert either. I wonder if you are too tall to get a nice smooth hinge at the hips. It looks like your quads and upper back are doing more work than your hams and lower core. Have you tried sticking your butt out as far as possible while pushing your chest up? That may help with any rounding mentioned.
It may help to get some glute accessory work in like barbell hip thrusts and elevated single leg glute marches if you think you may be quad dominant.
lol, no, I am not too tall. 5'11" but I have, according to my wife, an otter body. Long torso, short legs.
I am neither quad dominant nor ham/glute dominate, simply weak in the legs….former bench monkey right here that neglected legs for most of my life.
To all, appreciate the feedback. One does not get better unless issues/flaws are pointed out and corrected.
Lots of cues to think about.
You mention long torso and short legs. Are you arms short also? You might be more suited to sumo style.
http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure/0 -
Packerjohn wrote: »piperdown44 wrote: »HEY! We're filming here! That guy. (He even walked in on cue to another song!)
I'm no expert either. I wonder if you are too tall to get a nice smooth hinge at the hips. It looks like your quads and upper back are doing more work than your hams and lower core. Have you tried sticking your butt out as far as possible while pushing your chest up? That may help with any rounding mentioned.
It may help to get some glute accessory work in like barbell hip thrusts and elevated single leg glute marches if you think you may be quad dominant.
lol, no, I am not too tall. 5'11" but I have, according to my wife, an otter body. Long torso, short legs.
I am neither quad dominant nor ham/glute dominate, simply weak in the legs….former bench monkey right here that neglected legs for most of my life.
To all, appreciate the feedback. One does not get better unless issues/flaws are pointed out and corrected.
Lots of cues to think about.
You mention long torso and short legs. Are you arms short also? You might be more suited to sumo style.
http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure/
Sigh,…..
Think of an otter crossed with an orangutan.
Or cro magnon.
Sumo has not felt right. Now whether that's due to not trying it for a long enough period or body mechanics I'm not sure.
Just going to have to rebuild with better cues.
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piperdown44 wrote: »Packerjohn wrote: »piperdown44 wrote: »HEY! We're filming here! That guy. (He even walked in on cue to another song!)
I'm no expert either. I wonder if you are too tall to get a nice smooth hinge at the hips. It looks like your quads and upper back are doing more work than your hams and lower core. Have you tried sticking your butt out as far as possible while pushing your chest up? That may help with any rounding mentioned.
It may help to get some glute accessory work in like barbell hip thrusts and elevated single leg glute marches if you think you may be quad dominant.
lol, no, I am not too tall. 5'11" but I have, according to my wife, an otter body. Long torso, short legs.
I am neither quad dominant nor ham/glute dominate, simply weak in the legs….former bench monkey right here that neglected legs for most of my life.
To all, appreciate the feedback. One does not get better unless issues/flaws are pointed out and corrected.
Lots of cues to think about.
You mention long torso and short legs. Are you arms short also? You might be more suited to sumo style.
http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure/
Sigh,…..
Think of an otter crossed with an orangutan.
Or cro magnon.
Sumo has not felt right. Now whether that's due to not trying it for a long enough period or body mechanics I'm not sure.
Just going to have to rebuild with better cues.
Actually ran my numbers based on the criteria and I'm an "either".
49% ratio torso - considered long
41% ratio arm - considered long
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piperdown44 wrote: »Packerjohn wrote: »piperdown44 wrote: »HEY! We're filming here! That guy. (He even walked in on cue to another song!)
I'm no expert either. I wonder if you are too tall to get a nice smooth hinge at the hips. It looks like your quads and upper back are doing more work than your hams and lower core. Have you tried sticking your butt out as far as possible while pushing your chest up? That may help with any rounding mentioned.
It may help to get some glute accessory work in like barbell hip thrusts and elevated single leg glute marches if you think you may be quad dominant.
lol, no, I am not too tall. 5'11" but I have, according to my wife, an otter body. Long torso, short legs.
I am neither quad dominant nor ham/glute dominate, simply weak in the legs….former bench monkey right here that neglected legs for most of my life.
To all, appreciate the feedback. One does not get better unless issues/flaws are pointed out and corrected.
Lots of cues to think about.
You mention long torso and short legs. Are you arms short also? You might be more suited to sumo style.
http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure/
Sigh,…..
Think of an otter crossed with an orangutan.
Or cro magnon.
Sumo has not felt right. Now whether that's due to not trying it for a long enough period or body mechanics I'm not sure.
Just going to have to rebuild with better cues.
how much of a shot did you give it? It took me almost 2 months of pulling regularly to feel REMOTELY comfortable with it- EVERYTHING felt heavy- even my heavier warm up weights.0 -
Iron_Miss_Canada wrote: »The other thing I'm seeing here- is you're straightening your knees hella early it looks like.
the upper back round is less of an issue to me- his lower back stays about the same tensions and flatness. I feel like yes the shoulders could be packed more- but that's simply (as it appears to me) an awareness issue- not a fatal flaw.
Keep working- that looks like a reasonable weight to be working at- not so heavy it's pulling you around- and not so light you can't actually WORK.
I think the knees is more a function of not getting low enough to set the hips - getting properly set will help sort out the timing. It's definitely not the worst form I've seen - I'd call it decent. Would be interested to see sumo or modified sumo to see if they are a better fit for you.
Valid.
I'm acutely aware of my knee before my hip on both squat and deads- so I'm hyper aware. but yes- hip lower- should definitly help.0 -
piperdown44 wrote: »Packerjohn wrote: »piperdown44 wrote: »HEY! We're filming here! That guy. (He even walked in on cue to another song!)
I'm no expert either. I wonder if you are too tall to get a nice smooth hinge at the hips. It looks like your quads and upper back are doing more work than your hams and lower core. Have you tried sticking your butt out as far as possible while pushing your chest up? That may help with any rounding mentioned.
It may help to get some glute accessory work in like barbell hip thrusts and elevated single leg glute marches if you think you may be quad dominant.
lol, no, I am not too tall. 5'11" but I have, according to my wife, an otter body. Long torso, short legs.
I am neither quad dominant nor ham/glute dominate, simply weak in the legs….former bench monkey right here that neglected legs for most of my life.
To all, appreciate the feedback. One does not get better unless issues/flaws are pointed out and corrected.
Lots of cues to think about.
You mention long torso and short legs. Are you arms short also? You might be more suited to sumo style.
http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure/
Sigh,…..
Think of an otter crossed with an orangutan.
Or cro magnon.
Sumo has not felt right. Now whether that's due to not trying it for a long enough period or body mechanics I'm not sure.
Just going to have to rebuild with better cues.
how much of a shot did you give it? It took me almost 2 months of pulling regularly to feel REMOTELY comfortable with it- EVERYTHING felt heavy- even my heavier warm up weights.
2 cycles of 531 so 8 weeks.
In all fairness though, now that I think about it, that was almost 2 years ago and I was dealing with hip and ankle mobility issues (i.e., they both sucked). Both are better.
I might stick with conventional for the main 531 but try out sumo for the BBB portion and see how it goes.
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piperdown44 wrote: »brotundkase wrote: »I agree with the comments above. I think you have great form, but you should keep your back from rounding. You could focus on lifting your chest to keep your back neutral.
I am sorry, but that is not "great" form …I am just correcting this for any newbies that may read your post.
Yeah, maybe so, so form might be a better term.
hey man, deadlift form is tough to get down, so there is no shame in having to correct it. I had to deload deadlifts twice before I got my form down and sometimes I still think it needs work ..it is a process.
I think if you tighten everything up pre lift and drop your hips down lower that would be a huge improvement….0 -
piperdown44 wrote: »brotundkase wrote: »I agree with the comments above. I think you have great form, but you should keep your back from rounding. You could focus on lifting your chest to keep your back neutral.
I am sorry, but that is not "great" form …I am just correcting this for any newbies that may read your post.
Yeah, maybe so, so form might be a better term.
hey man, deadlift form is tough to get down, so there is no shame in having to correct it. I had to deload deadlifts twice before I got my form down and sometimes I still think it needs work ..it is a process.
I think if you tighten everything up pre lift and drop your hips down lower that would be a huge improvement….
Definitely agree! Form is tough to get down and seems to require constant reminders and tweaks.
Luckily, on 531 it's % of a % of your max so it's not as though I'm hitting extremely heavy weights that could lead to some serious injuries. With the % it's enough to challenge me AND work on correcting form.
Friday is my BBB (i.e., 5x10 DL) after squats. it's at 150lbs. Should be light enough to truly work on the form. Already planning on heading over a bit earlier than usual so I don't have interruptions while taking vids.
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Drop your butt down a little more and keep your shoulders "packed" (pulled back) to help keep your back from rounding.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I have to agree with @ninerbuff . When done properly you will engage your lats, and you will notice your elbows rotate towards you/inward.
As for hip position, you're always going to get varying opinions on that. I see someone has posted Alan Thrall a few times, but Johnny Candito also has different viewpoints, as does Ed Coan who are both extremely knowledgeable and experienced IPF lifters.
I'm also 5'10"-5'-11"ish and I find my hip placement to be slightly higher than the "norm." It's what works for me and allows me to stay in a neutral position throughout the lift.
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http://youtu.be/WaNb5HDniYE
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