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GIFt us your lifts! (or other achievements!)

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Replies

  • Ander254
    Ander254 Posts: 48 Member
    My form is so much better with the Hex Bar..It is just when I deadlift with the barbell my form tends to slip
  • KickassAmazon76
    KickassAmazon76 Posts: 4,041 Member
    Yesterday I met with a coach at a powerlifting gym and paid for an hour long deadlift form assessment and training session.

    He said that for the most part, my form is really good - just needs a bit of tweaking. One thing that I'm excited about...

    When i first started deadlifting, I would stand straight, brace my core, then bend down, grab the bar, and lift. But I found that I tended to squat my deadlift because of poor form and my height (I'm 6'1:, so my starting point is slightly different than shorter people).

    To fix that form, i started following the technique that Alan Thrall recommended for setup - bend down to the bar, touch shins, chest up and brace, then lift... and while that really helped with my hip placement, I cannot seem to get the same level of core bracing I'd have liked.

    Last night the coach helped me work on both, so I'm going to go back to bracing while standing before the lift. Because I learned how I should feel hip position wise, I am less inclined to squat the lift now.

    I am excited to try this return to my old setup - because I loved it and felt more energized before starting. haha
    I've found with Alan's way, I just couldn't brace my core the same way when trying to do it bent over.

    hnpyv68sbs3b.gif

    Note... both of these were 1RM PRs, so form was not perfect. Also, even though there are 3 years between, I took about 2 years off lifting and had to restart from basically scratch. lol
    Second note... in retrospect, I think the vid on the left might have been 265 lol.
    Either way... you can see the difference in setup... that was my goal. lol

    I am gonna try this technique of Alan Thrall, it might actually fix my form on my deadlift
    #tallpeopleproblems

    It really helped me with leg setup and hip placement. When you're taller (if you have long legs) , your setup will have your back closer to parallel with the floor than when you have shorter legs.

    Now that I know where my hips / legs need to be, I can work on bracing my core. 😁

    His vids on how to deadlift really helped me.

    It's been a while since i watched his vid's
    But yeah, my back is indeed closer to parallel, i always felt weird about it, but i should deal with the fact i have super long legs and very short upper body. Definatly going to work on it, thanks for the tip Sandy

    The height definitely makes a difference in our position and lifts, as well as the areas we need to focus on to strengthen. I have been doing some reading and these articles were of help / interest to me. Maybe they'll have something of interest for you too:


    https://www.t-nation.com/training/the-truth-for-tall-lifters/

    https://www.elitefts.com/education/training/powerlifting/deadlift-considerations-for-taller-athletes

    https://www.tigerfitness.com/blogs/workouts/deadlifts-tall-lifters-set-up-guide

    https://www.tigerfitness.com/blogs/workouts/deadlifts-tall-lifters-set-up-guide



    I also use the free app WL Analysis, which allows you to track the bar path on your lifts. The goal for a deadlift is to keep the bar path straight. If you find the path is wobbling, or tracking backward, it could be that your butt is starting too low or the bar is too far over your foot (it should be midfoot - from heel to toe). When I did midfoot, I was actually putting it too far forward. Midfoot for me is about 1-2" from the front of my leg.

    I'll upload a couple gifs of my path changes based on start position (if I can find them) lol.

    Thanks Sandy, will read it when i got the time
    Does that app also work for squats? I know it is not perfect straight when i do it, but i wanna be able to track it to see if i improve

    It does, I use it for squats and bench too. With bench, the line is supposed to be more angled, but still straight in that path. For squats, the more vertical the better. I can see that when I'm hitting my sticking point, for example, my butt lifts faster than my back and the path moves forward. So I know to focus on bracing my core and not using my back to lift through that weight more. It's been a really neat exercise.

    I record every lift, and will often try to guess what the path was like, load it in the app, analyze it, then go on to my next set. I'm a bit of a form junkie. haha

    Well since i was sort of starting from scratch again, after injuries on and off for last 4 years, i wanna work on my form a lot more. Better lift lower weights with great form, than try to max out with bad form and cause another injury.

    3 weeks after i had set my PR on my deadlift, back in 2017 (or maybe 2016, been too long) i got the injury, which i still struggle with. And my guess is, it was because of poor form, and i was only focussed on the weight on the barbell

    When I was testing my 1RM last weekend, I found that my form was awesome right up until I hit 90%. Then it started degrading, and fast. So you can still lift heavy, and avoid form failure if you don't chase those PRs. :smile:
  • KickassAmazon76
    KickassAmazon76 Posts: 4,041 Member
    edited August 18
    Ander254 wrote: »
    My form is so much better with the Hex Bar..It is just when I deadlift with the barbell my form tends to slip

    I read somewhere (I can try to find the article) that deadlifting with the hex bar is almost adjusting the deadlift to incorporate more of a squat movement in. It could be that if you deadlift mostly with hex, you may be using 'suboptimal' deadlift form and that's why you see the breakdown.

    Thing is... deadlifts aren't the be-all and end-all of lifting... so if you are seeing gains, feelign the work, and enjoying it - that's really all that matters. Unless you plan on competing in powerlifting, barbell deadlifts are not a mandatory exercise.

    https://hashimashi.com/hex-bar-deadlift-muscles-worked/#:~:text=The hex bar deadlift targets your quadriceps more,on your back as in a conventional squat.

    It's an excellent tool, for sure!
  • truGAINS
    truGAINS Posts: 656 Member
    Ander254 wrote: »
    My form is so much better with the Hex Bar..It is just when I deadlift with the barbell my form tends to slip

    @Ander254 Right there with you man. I'm older so my low back says mess around and find out.
  • Ander254
    Ander254 Posts: 48 Member
    Yes its definitely more of a squat feel with the hex bar...it doesnt seem like the total body workout like with the barbell
  • KickassAmazon76
    KickassAmazon76 Posts: 4,041 Member
    It's a deload week... Trying to let myself recover from my 1RM testing and the last 7 weeks. Next week I will start again, using my new 1RMs for calculations.

    Last night I did bench / upper body. Kept the bench light at 65lbs and did some band work, and some spoto presses.

    Felt nice and relaxed, but hard to feel like I did any "real" work.

    xwg85w5zxxc3.gif

    Tomorrow I'll do a light squat day, keeping it to a max of 120lbs.
  • Deadman_Diggingup
    Deadman_Diggingup Posts: 3,082 Member
    It's a deload week... Trying to let myself recover from my 1RM testing and the last 7 weeks. Next week I will start again, using my new 1RMs for calculations.

    Last night I did bench / upper body. Kept the bench light at 65lbs and did some band work, and some spoto presses.

    Felt nice and relaxed, but hard to feel like I did any "real" work.

    xwg85w5zxxc3.gif

    Tomorrow I'll do a light squat day, keeping it to a max of 120lbs.

    120lbs is your LIGHT squat?!
    Oh dear gawd, I’m in trouble 😫
  • carelynn114
    carelynn114 Posts: 206 Member
    acormofv9bm0.gif
    @truGAINS heres the stiff leg hammie stretch you recommended! Felt great after my run! Gif Linda cut off weird 😂 👍🏻
  • amorfati601070
    amorfati601070 Posts: 2,604 Member
    edited August 20
    Still not allowed to go riding outside. So here’s my bicycle related activity now. Hopefully have this bike done soon, still
    Waiting for this part 😭. Why its taking longer to post something from my city to me than form another country is a mystery. Why I’m doing it a like 1AM is a another mystery 😂.

    j8zg1pxdulol.gif


  • truGAINS
    truGAINS Posts: 656 Member
    @carelynn114 Strict form crucial on those... incredible stretch you can get just with 5s..
    Good work
  • carelynn114
    carelynn114 Posts: 206 Member
    truGAINS wrote: »
    @carelynn114 Strict form crucial on those... incredible stretch you can get just with 5s..
    Good work

    Thanks!! 💕
  • KickassAmazon76
    KickassAmazon76 Posts: 4,041 Member
    truGAINS wrote: »
    @carelynn114 Strict form crucial on those... incredible stretch you can get just with 5s..
    Good work

    Thanks!! 💕

    Very nice!

    If I might offer a minor suggestion... and only because it's something I have struggled with forever.

    Your shoulders tend to round forward when you're doing that movement. When doing stretches/movements like this, and preparing for if you decide to do deadlifts/rows (even bench), think about pulling your shoulders back and down a bit. When you pull them back, it's like trying to squeeze a pencil between your shoulder blades. When you pull them down, it engages your lats.

    Getting used to pulling your shoulders back and down will help in so many ways... great for posture, resolving mid/upper back pain, increased strength gains, reduced injury, etc.

    Your lower back is nice and flat, which is fantastic!
    Well done!
  • KickassAmazon76
    KickassAmazon76 Posts: 4,041 Member
    MDC2957 wrote: »
    t87gu477yvl8.gif

    Nice flex!!
  • carelynn114
    carelynn114 Posts: 206 Member
    truGAINS wrote: »
    @carelynn114 Strict form crucial on those... incredible stretch you can get just with 5s..
    Good work

    Thanks!! 💕

    Very nice!

    If I might offer a minor suggestion... and only because it's something I have struggled with forever.

    Your shoulders tend to round forward when you're doing that movement. When doing stretches/movements like this, and preparing for if you decide to do deadlifts/rows (even bench), think about pulling your shoulders back and down a bit. When you pull them back, it's like trying to squeeze a pencil between your shoulder blades. When you pull them down, it engages your lats.

    Getting used to pulling your shoulders back and down will help in so many ways... great for posture, resolving mid/upper back pain, increased strength gains, reduced injury, etc.

    Your lower back is nice and flat, which is fantastic!
    Well done!

    @KickassAmazon76 thanks sooooo much !! I will definitely do it like this next time!!! 💕
  • Marcus5696
    Marcus5696 Posts: 15 Member
    truGAINS wrote: »
    @carelynn114 Strict form crucial on those... incredible stretch you can get just with 5s..
    Good work

    Thanks!! 💕

    Very nice!

    If I might offer a minor suggestion... and only because it's something I have struggled with forever.

    Your shoulders tend to round forward when you're doing that movement. When doing stretches/movements like this, and preparing for if you decide to do deadlifts/rows (even bench), think about pulling your shoulders back and down a bit. When you pull them back, it's like trying to squeeze a pencil between your shoulder blades. When you pull them down, it engages your lats.

    Getting used to pulling your shoulders back and down will help in so many ways... great for posture, resolving mid/upper back pain, increased strength gains, reduced injury, etc.

    Your lower back is nice and flat, which is fantastic!
    Well done!

    @KickassAmazon76 thanks sooooo much !! I will definitely do it like this next time!!! 💕

    What she said is true.
  • Cat0703a
    Cat0703a Posts: 10,899 Member
    @truGAINS doing his thing and doing it well. 🤗

    jdm3agct0nrh.gif
  • KickassAmazon76
    KickassAmazon76 Posts: 4,041 Member
    truGAINS wrote: »
    Cat0703a wrote: »
    @truGAINS doing his thing and doing it well. 🤗

    jdm3agct0nrh.gif

    Thanks again !!😅

    That's 285 on Incline ..trying to hit 305 in the next week or so

    Holy crap! Well done! 👏 👏 And thanks Cat!
  • ___Soundwave___
    ___Soundwave___ Posts: 516 Member
    Ander254 wrote: »
    Yes its definitely more of a squat feel with the hex bar...it doesnt seem like the total body workout like with the barbell

    That's what I use, and yeah it definitely does not stress the lower back like a conventional deadlift. It's more like a leg press or a squat, imo...or just its own thing.

    Good option imo for home gym (leg presses, except vertical ones, are usually huge and expensive). Also good to avoid too much on the low back if you've been seriously injured before. Going through sciatica can sure make you wanna change some things up.