430 pound deadlift form check

Hey guys, I was wondering if you guys can critique my deadlift form? Its not the best angle, but hopefully its good enough to see my form..

Im asking because I seem to keep getting this tightness and pain in my lower back right above my glutes (on both sides of my back) Feels really stiff. I took a week off from gym and it got better, but once I had my deadlift day the pain came back and does not seem to go away.

Thanks in advance.

[url]http://s59.photobucket.com/albums/g295/ahb900/?action=view&current=430deadlift.mp4[/url]

Firstly, I'd ditch the shoes and bring your stance & hands in closer.

in terms of your back pain, judging by your video you aren't really bringing your glutes into the lift. As soon as the bar get to the knees you should be driving your glutes forwards.

Thanks for the reply COBBER. I was considering wearing chucks to keep my feet flat and low to the floor. As for bringing my glutes forward im not really sure what you mean by that.

Narrow your stance/hands.

your butt didn't seem bad, but then you started raising it up before you even began the pull.. you don't get low enough to start the movement, thus making the last half of the movement (after you lockout your knees early) a SLDL. like said previously, bring your feet in a bit, and then put your hands RIGHT outside of your legs.

i "believe" he means to activate your glutes right as the bar is getting to your knees by squeezing them and pushing forward. Shortens the bar path considerably. also im no expert but agree with what everyone else said, legs closer together, and hands just outside of legs.

does the stance wideness really hurt me that much?

[QUOTE=AHB900;974735043]does the stance wideness really hurt me that much?[/QUOTE]

You won't know unless you try it out.

[QUOTE=AHB900;974735043]does the stance wideness really hurt me that much?[/QUOTE]

I'm going to try and be nice here, so don't take anything i'm saying here as aggressiveness/rudeness/etc. This is one of the best places to learn. Learn from people who can bench as much as your total, people who have been powerlifting for half your life. That being said, if a sizeable amount of people suggest something to improve your lift, you should probably consider taking their advice and trying it out. You came here to ask for help, we gave you something that we pretty much all agree on that could be the key to improving your form/back pain.

[QUOTE=baxtej44;974748803][b]I'm going to try and be nice here, so don't take anything i'm saying here as aggressiveness/rudeness/etc. This is one of the best places to learn. Learn from people who can bench as much as your total, people who have been powerlifting for half your life.[/b] That being said, if a sizeable amount of people suggest something to improve your lift, you should probably consider taking their advice and trying it out. You came here to ask for help, we gave you something that we pretty much all agree on that could be the key to improving your form/back pain.[/QUOTE]

Wrong. Absolutely wrong. Just because 99% of the world does something one way doesn't mean it will work for you.

I enjoy deadlifting with that wide of a stance, I did 501 when i was 15 with a stance that wide, and with my feet narrower it took me over a year of practice to hit 500 again. Do what you want, Savickis (sp?) deadlifts with his stance that wide. Your lockout seems okay, usually if you have a slow/weak lock out, then you should have a more narrow stance. you should also push out your knees more because with a wider stance, it brings your knees in

[QUOTE=WorldDomnit;974751013]Wrong. Absolutely wrong. Just because 99% of the world does something one way doesn't mean it will work for you.

I enjoy deadlifting with that wide of a stance, I did 501 when i was 15 with a stance that wide, and with my feet narrower it took me over a year of practice to hit 500 again. Do what you want, Savickis (sp?) deadlifts with his stance that wide. Your lockout seems okay, usually if you have a slow/weak lock out, then you should have a more narrow stance. you should also push out your knees more because with a wider stance, it brings your knees in[/QUOTE]

I didn't say that it was the only way to improve his form, I said that if a sizeable amount of people are suggesting it, then it might be worth considering. that, in itself, is in no way wrong, nor can it be wrong since it's an opinion.

He's using the Ed Coan half sumo, whats wrong with that? Im in the proccess of finding a slightly wider then conventional stance to let me get more leg into it.

[QUOTE=InspecktaDeck;974755543]He's using the Ed Coan half sumo, whats wrong with that? Im in the proccess of finding a slightly wider then conventional stance to let me get more leg into it.[/QUOTE]

I believe Coan had his hands inside his legs.

[QUOTE=arian11;974765533]I believe Coan had his hands inside his legs.[/QUOTE]

He pulled alot of different ways. But he kinda coined the "half sumo" thing, I think theirs these mountain man deadlift challenge vids on youtube where he does it.

[youtube]_UMfQ7HA08Y[/youtube]

There we go, alot of these guys using a "wide" conventional stance. Oh and <3 ed coan

[QUOTE=InspecktaDeck;974775593]He pulled alot of different ways. But he kinda coined the "half sumo" thing, I think theirs these mountain man deadlift challenge vids on youtube where he does it.

[youtube]_UMfQ7HA08Y[/youtube]

There we go, alot of these guys using a "wide" conventional stance. Oh and <3 ed coan[/QUOTE]

Watch Coan's first lift and pause it at the top. Notice how even with his "wide" stance his arms are basically straight down and as close to his quads as he can get without touching them. Now watch OP's vid again, there is space between his hands and quads that he could bring in and make the distance shorter. Plus OP's stance is wider than Coan's in that video. Not to mention, Coan is the exception not the rule. But it's personal preference, OP can do what he wants.

[QUOTE=InspecktaDeck;974775593]He pulled alot of different ways. But he kinda coined the "half sumo" thing, I think theirs these mountain man deadlift challenge vids on youtube where he does it.



There we go, alot of these guys using a "wide" conventional stance. Oh and <3 ed coan[/QUOTE]

A lot of them are also physically wider people though

Coan's half sumo/modified sumo what every you wanna call it had his arm's inside his legs.

After he tore his groin he went back to pulling conventional for the most part.

examples of his actual modified sumo are below during his heyday. He had a much narrower stance than a traditional sumo.

[youtube]-dpRChwpmaM[/youtube]
[youtube]tzL8_tpZdpw[/youtube]

Thanks for all the responses guys, im going to get rid of the shoes and use a narrower stance to see how it all goes. Hopefully I can fix my form and get rid of this back pain its pretty aggravating.

[QUOTE=AHB900;974987993]Thanks for all the responses guys, im going to get rid of the shoes and use a narrower stance to see how it all goes. Hopefully I can fix my form and get rid of this back pain its pretty aggravating.[/QUOTE]

Not trying to be a dick but its very obvious as to why you have a sore lower back... Your hips shoot up and your legs fully extend before the bar is even past your knees which means your lower back is from that point on pulling the weight up, which is bad for your back, and thats why its sore. To fix this its easy, you need to build up your hamstrings and glutes, keep your hips under you and make sure your hips rise at the same time as your shoulders, you will need to lower the weight. If you try this with the same weight you will fail the lift because your legs arnt strong enough to stay in the movement the whole way... Easy ways to bring them up, rack pulls but stay true to for make sure your legs work and stiff legged dls putting emphasis on ****ing the bar once its above knees to build up your glutes and hips aswell as hammies. Hope that makes sense.

As far as getting your glutes into it, I'll tell you what my coach told me: "F*** that bar" That would be the drill sergeant in him, lol. As far as visualization in your head, he says this: Imagine you're in your stance with no weight and someone has a string tied around your waist. If they pull forward on that string, so the first motion is initiated from your hips. Without moving your feet, what do you have to do to keep from falling over? Your shoulders would go up and your knees would straighten out...you essentially stand up. But the important thing is that the motion initiated at the hips.


It's like everyone has mentioned, your lift is almost 2 motions, first you straighten out your legs, THEN you start straightening out at the hips...the last half is almost a romanian. Try to make it one motion.