Please Review My Deadlift Form

skeo
skeo Posts: 471 Member
in Fitness and Exercise
Hello Folks!
Pretty excited about being able to pull 225 on the deadlift for the first time after multiple tries, BUT something about my form looks off to me. I used an over/under grip, no chalk, no belt, no shoes; the pull starts at .18..the beginning of the video is me talking myself into the lift.
I felt no pain or twinge in my lower back at the end of the lift like I used to when I started a 10months ago, but just reviewing the video I feel like my form could be better, I don't like how I roll my shoulders at the top, how do I control that?

Comments please and thank you :)

https://www.youtube.com/watch?v=OWjE_7SpZiw&list=UURbhFbwOODefqg1gzFSxVMw

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    See this Elliott Hulse vid on keeping a straight back:

    https://www.youtube.com/watch?v=W5qcN_w_m8c
  • JoRocka
    JoRocka Posts: 17,525 Member
    You're not getting your back tension-ed properly- so you're starting with a slight round in it.

    Mine gets that way on my heavy lifts... make sure you really really flatten and tension- keep the shoulder blades engaged through the back.

    as for as your shoulders- I would suggest stop thinking about picking the weight up- think about just STANDING up- pushing the earth away- the weight is attached to your arms- and it just comes with you. Push the hips through- it has absolutely NOTHING to do with the shoulders at the top- its' all about the lock out and pushing the hip through. no shoulders.

    here's a pretty good lift sample
    https://www.youtube.com/watch?v=AK4uLOb8BXo&list=UUB1irqpJB97uaZfNO2PJoNw

    here's a moderate lift and two bad lifts- clear bad back- you can see the round- happens almost right away on my second attempts.
    https://www.youtube.com/watch?v=RKoWxss1bp8&index=2&list=UUB1irqpJB97uaZfNO2PJoNw

    back to back- you should be able to see the flattening and NOT flattening of the back.

    hopefully that helps!
  • skeo
    skeo Posts: 471 Member
    thanks for the feedback guys!
  • skeo
    skeo Posts: 471 Member
    I just got a chance to review the video's, just wanted to say that you beasted out those 285's Jo! and the commentary on the other video was hilarious..when I fail a lift I pace around the weight like an angry lion too. lol
  • colors_fade
    colors_fade Posts: 464 Member

    as for as your shoulders- I would suggest stop thinking about picking the weight up- think about just STANDING up- pushing the earth away- the weight is attached to your arms- and it just comes with you. Push the hips through- it has absolutely NOTHING to do with the shoulders at the top- its' all about the lock out and pushing the hip through. no shoulders.

    I got similar advice when I first started deadlifting, and it was great then, and still great now.

    I was told, "Push the floor away from you with your legs."

    It's a small mental thing, but it gets you in the right frame of mind to lift the weight properly. You find yourself pushing with your hips and hamstrings, and everything else is about just holding the weight.
  • dbmata
    dbmata Posts: 12,950 Member
    I just got a chance to review the video's, just wanted to say that you beasted out those 285's Jo! and the commentary on the other video was hilarious..when I fail a lift I pace around the weight like an angry lion too. lol

    Watch those two failures a few times though. That back rounding happens almost immediately, shows that her back isn't quite there for the weight, and smartly she doesn't push it. The iron didn't work with her that time.

    Keep in mind, regardless of the speed, you need to keep that back on point. Yours rounds out and collapses your abs almost immediately. I wonder if you might have hip flexor tightness? If not, I'd maybe try getting my butt a little futher down to bring your chest up a bit to reduce some of the levering you have to do which should also help condition those erector muscles.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I just got a chance to review the video's, just wanted to say that you beasted out those 285's Jo! and the commentary on the other video was hilarious..when I fail a lift I pace around the weight like an angry lion too. lol

    LOL yeah- while failing is definitely a part of lifting- and it is what it is- I'm not always happy about it LOL.
    My more recent videos I actually threw my weight belt- such a child LMAO.

    Hopefully though they helped you you can see the differences??
    I was told, "Push the floor away from you with your legs."

    It's a small mental thing, but it gets you in the right frame of mind to lift the weight properly. You find yourself pushing with your hips and hamstrings, and everything else is about just holding the weight.

    goes well for push ups- thinking about pushign the world away from you- same with the bench.
    And squat.

    It really, I think, helps iwth initiation- and you're thinking about a different WAY to move the weight- rather than focusing on "gee this is heavy weight I wonder if I can do it"

    Initiation is a big part of lifting- WHERE is the drive coming from- and ESP on DL- when you are engaging upper body to do a lower body lift- you can get lost... so it helps to stay focused on how to move the lift.

    :) I use it a lot for squatting. REALLY a great mental trick.
  • Dragonflag07
    Dragonflag07 Posts: 64 Member
    Great advice from the guys above. I pretend there's an apple I'm holding between my shoulder blades to keep my back from horse-shoeing. Deep breath and push the floor away - as fast as you can. Concentrate on speed, don't think about the weight as much. Good luck!
  • skeo
    skeo Posts: 471 Member
    Jo the video's definitely helped, after watching the fist I immediately went to the second video and noticed the rounding and saw that I had the same posture, I should have dropped the weight, but will definitely pay more attention on it. And the funny thing is I saw a video the other day about deadlifts being a PUSH exercise and I always thought it was a PULL, but with the idea of it being a push, as in pushing the earth away from you and driving the hips forward, I will be more conscious about how and what, instead of "pull the weight up" LIFT the weight UP..Pushing the floor away from you makes more sense.

    and I don't have hip flexor issues, I don't think, I can position my butt lower to get my chest more up, so I will deload and definitely try again, thanks for the advice guys!
  • JoRocka
    JoRocka Posts: 17,525 Member
    Good!!!

    Glad it helped!!!

    I would caution also finding a happy balance between form and pushing forward. The trend line typically is men are more likely to push forward to quickly- with no regard to form.

    Women tend to hold back using form as a reason to not push forward.

    There is a balance between just grinding out the last rep with less than stellar form and doing working sets heavier than you should with bad form. So yes- deload- get stronger- but don't just give up and not continue to think moving heavier if you have one rep that's a little not perfect.

    balance!!! gots to find the balance!!!
  • skeo
    skeo Posts: 471 Member
    Yes'm! I think I need to bite the bullet and get a belt if I plan to hit 315 by the end of this year, at least that's a goal I am aiming for. If it doesn't happen, no big.

    Do you use chalk or anything in the video's besides the belt?
  • JTick
    JTick Posts: 2,131 Member
    Pretty much all of it has been touched on, I just have one thing to add. If you need to talk yourself into a lift, do it standing up. The longer you stay in that bent position, the more hamstring strength you lose. Don't drop into your stance until you're ready to go down and grab it.
  • skeo
    skeo Posts: 471 Member
    Pretty much all of it has been touched on, I just have one thing to add. If you need to talk yourself into a lift, do it standing up. The longer you stay in that bent position, the more hamstring strength you lose. Don't drop into your stance until you're ready to go down and grab it.

    Noted, thank you JTick :)

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