Form Check for Powerlifting Competition
ChrisLindsay9
Posts: 837 Member
I'm planning on competing in my first powerlifting event later this year. And so I'm looking for feedback/comments about my 1-Rep achievements..
Tonight, I made attempts at back-to-back PRs on Deadlift @ 305lbs and 335lbs respectively (previous PR was 280). Bodyweight is currently 126-128 lbs.
The main reason why I'm posting these videos is to find out if any experienced competitors/judges can take a look at both video clips and let me know if either one (or both) would be counted as successful lifts in a competition? I think the 305 would, but I'm not sure about the 335 because of my backwards lean.
Feel free to critique my form, I'm pretty aware that my technique could use some refining. For example, my hip mobility needs work, and I'm planning on incorporating more glute/hammy exercises pretty heavily in the coming weeks.
Video 1 (@305 lbs.) https://player.vimeo.com/video/69590327 Password: deadlift
Video 2 (@335 lbs.) Password: deadlift
At first the videos look sideways and distorted, but once you hit play, they fix themselves.
I'm going for PRs in Bench and Squats later in the week, so I may post some more video clips in this thread if I have some uncertainty. I appreciate whatever feedback you can provide and for indulging my curiosity.
Tonight, I made attempts at back-to-back PRs on Deadlift @ 305lbs and 335lbs respectively (previous PR was 280). Bodyweight is currently 126-128 lbs.
The main reason why I'm posting these videos is to find out if any experienced competitors/judges can take a look at both video clips and let me know if either one (or both) would be counted as successful lifts in a competition? I think the 305 would, but I'm not sure about the 335 because of my backwards lean.
Feel free to critique my form, I'm pretty aware that my technique could use some refining. For example, my hip mobility needs work, and I'm planning on incorporating more glute/hammy exercises pretty heavily in the coming weeks.
Video 1 (@305 lbs.) https://player.vimeo.com/video/69590327 Password: deadlift
Video 2 (@335 lbs.) Password: deadlift
At first the videos look sideways and distorted, but once you hit play, they fix themselves.
I'm going for PRs in Bench and Squats later in the week, so I may post some more video clips in this thread if I have some uncertainty. I appreciate whatever feedback you can provide and for indulging my curiosity.
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Replies
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Good amount of pause / hitching in the 335 which, depending on how serious the powerlifting meet is, would probably get DQ'd. 305 was solid. Give it a few more months and 335 should go easy and you could probably try a 350/360 on your third attempt if 1 and 2 went successfully.0
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Thanks for the feedback. I actually went for 350 and got it up about 80%. Will test again in 8 weeks.0
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To me, you are not bent down enough and initiate the lift with your back. Especially the 305 lift. You jerk up with your legs going straight before the bar even moves. You almost look like your straight legging the 305 lift. The good thing is the 335 lift looks better but it might be better if you get a bit lower and initiate the lift with your legs vs your back.
I have to record my deads for critique too so I might be doing some of the same things.
But awesome lifts for your weight class!0 -
Someone noticed that I'm not bringing the bar close enough, which was something I thought I'd corrected. That might explain why I'm also bent over a bit (I was putting all the blame on my hips).0
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Here's my bench press PR attempt (185lbs.): https://player.vimeo.com/video/69705860
My own analysis is that I have a bit of elbow flare and my feet aren't planted. I think I can correct the first pretty easily, but I'm not sure how I can do the second (without hitting a growth spurt, and that's not likely to happen).
Here's my squat PR attempt (260 lbs.):
I know I have some more work to do, especially strengthening the core. I'm wondering if the 260lbs. lift would have been a successful lift or a DQ?0 -
My take on this is as follows:
1. Make sure you do a quick set to pull tight to take out all the slack in the motion. Once you do that, the next centimeter should be all business.
2. You need to get your butt a bit lower as per the other people that commented on the thread. I once put myself in the emergency room by jerking on a 545 lb straight legged deadlift. Um, don't do that.
3. The weight is heavy enough that it is pulling you forward out of groove. Try mentally pulling backwards (I think like a back dive) from the bottom of your lift. The point is not to actually pull backwards but the visualization may help you get back into your groove when you're too far forwards.0
