Common Deadlifts Form Issues

WhiteRabbit1313

I'm a month in to lifting and have found that I can squat far more than I can deadlift, which tells me that I'm doing something wrong, or not pushing myself hard enough.

So, I need to know: What are some common deadlift mistakes that prevent someone from being able to lift more weight?

JoRocka

1.) to far from the bar
2.) cat backing> not keeping the shoulders protracted and down
3.) head down
4.) pushing through the toes/no weight on the heels.
5.) no ankle torque
6.) lack of mobility

that being said a video is a much better way to diagnose dead lift issues it's hard to just guess.

WhiteRabbit1313

1.) to far from the bar
2.) cat backing> not keeping the shoulders protracted and down
3.) head down
4.) pushing through the toes/no weight on the heels.
5.) no ankle torque
6.) lack of mobility

that being said a video is a much better way to diagnose dead lift issues it's hard to just guess.

I suspect my issues might be #'s 2 and possibly 3. I have a tendency to arch my back, even though, I begin with it in the right place. It's something that I frequently have to correct myself on. #3 only because I may be facing down.

What is #5?

JoRocka

you need to work on form more if you are rounding the back. It's almost impossible to round if you are looking up (least to a point)

Ankle torque is a bit subjective- Kelly Starrlet is a big fan- seems Bret Contres isn't. I find it helpful.

So if you stand with your feet parallel and under your shouldedrs- close your eyes and squeeze your butt.

You should feel this kind of thigh rotation as your legs press together in and then around (so the energy goes forward then toward the outside)

now get down in your DL starting position.

Generate that same energry from the hip to the feet. pressing into the ground.

That's ankle torque. I find it helpful. Some people use it- some don't. Some people don't actively think about it but use it anyway.

Best thing is to take a video and watch yourself.

WhiteRabbit1313

you need to work on form more if you are rounding the back. It's almost impossible to round if you are looking up (least to a point)

Ankle torque is a bit subjective- Kelly Starrlet is a big fan- seems Bret Contres isn't. I find it helpful.

So if you stand with your feet parallel and under your shouldedrs- close your eyes and squeeze your butt.

You should feel this kind of thigh rotation as your legs press together in and then around (so the energy goes forward then toward the outside)

now get down in your DL starting position.

Generate that same energry from the hip to the feet. pressing into the ground.

That's ankle torque. I find it helpful. Some people use it- some don't. Some people don't actively think about it but use it anyway.

Best thing is to take a video and watch yourself.

Yeah, I am constantly correcting my back. I will try to remember to look up and see if that helps any.

Notes taken on ankle torque...I figure if it helped you get your *kitten* (I saw the booty pics...I was inspired to continue lifting. Lol!), it's exactly what I want to do for mine.

Yes. I do need to take vids. I will do that tomorrow night and post on E,T,P.

Thanks for taking the time to help me! :flowerforyou: