Please critique my deadlift form (my back will thank you)(vid)

[msb206]

This video is a form check with a lighter weight. I am very afraid of my form now since i hurt myself with a poor dead lift attempt.

If anyone could critique this and let me know my flaws I would appreciate it.
Things I struggle with:
1) The initial liftoff
2) I thought the bar was supposed to stay relatively in a straight line, but the bar for me is all over the place.
3) I don't know how to lift the weight with my body as a unit. I feel/think my lifting seems to be legs first, then back second.

[str8flexed]

mostly it's ok, more rounding of the back than i'd like. I think you aretrying to use too much quads and not enough hammy. When you get into the start position ARCH your lower back hard then grab the bar and drop your hips ever so slightly as you look up and pull. That helped me at least

[BEhave]

arch your lower back, roll your shoulders back and push your chest out. Your setup is where you screw up.

Try setting up like this

[19george]

kiknskreem made a great video about how to deadlift correctly.


The biggest thing that I see is that you are rounding your back (as others have said).

Another thing I notice is that the bar isn't traveling in a straight line. It seems to hump over your knees. You want the bar to slide up your shins and remain straight when it goes over the knee.

[bosox1362]

the thing that helped me most with my deadlift form was when i started to think of it as a squat, except with the bar in a differant place... Meaning when you set up try to get your ass lower, tighten your core, and push throught with your legs. Think of your arms as straps, hanging the weight from your shoulders...

One thing you can do that might help is to try some defecit deadlifts. Stand up on a 3 inch box or so. This will force you to sit down (and back) if you want to touch the weight to the ground.

[DevilsSon]

-get your hips back more
-your shins should be perpendicular to the floor and parallel to the bar
-get the bar right up against your shins with just a smidge of air
-dont pop up with your hips on the initial pull but instead push your legs through the floor
-squeeze your glutes, push your hips through, and straighten your back on every rep.
-bar shoulder travel in a straight line
-upper back rounding is alright but try to keep your lower back from rounding.

[msb206]

Thank you all

mostly it's ok, more rounding of the back than i'd like. I think you aretrying to use too much quads and not enough hammy. When you get into the start position ARCH your lower back hard then grab the bar and drop your hips ever so slightly as you look up and pull. That helped me at least
Thanks for the tips, I will try to get my arch b4 I lower myself down to the weights.

arch your lower back, roll your shoulders back and push your chest out. Your setup is where you screw up.
I thought the same thing about my setup being my failing point.

kiknskreem made a great video about how to deadlift correctly.
Excellent video indeed thankyou
The biggest thing that I see is that you are rounding your back (as others have said).

Another thing I notice is that the bar isn't traveling in a straight line. It seems to hump over your knees. You want the bar to slide up your shins and remain straight when it goes over the knee. this is what I would like to figure out how to get it straight. That is the very reason I think my deadlift form sucks. I knew we are supposed to pull in a straight line, but physically could never pull it off

the thing that helped me most with my deadlift form was when i started to think of it as a squat, except with the bar in a differant place... Meaning when you set up try to get your ass lower, tighten your core, and push throught with your legs. Think of your arms as straps, hanging the weight from your shoulders...

One thing you can do that might help is to try some defecit deadlifts. Stand up on a 3 inch box or so. This will force you to sit down (and back) if you want to touch the weight to the ground.
this seems to be an excelent idea for getting used to getting my hips lower. Thanks for the tip, Great idea

-get your hips back more
-your shins should be perpendicular to the floor and parallel to the bar
-get the bar right up against your shins with just a smidge of air
-dont pop up with your hips on the initial pull but instead push your legs through the floor
-squeeze your glutes, push your hips through, and straighten your back on every rep.
-bar shoulder travel in a straight line
-upper back rounding is alright but try to keep your lower back from rounding.
this is now the toughts that i will have when thinking about deadlifting, thank you

[Lager1]

kiknskreem made a great video about how to deadlift correctly.


The biggest thing that I see is that you are rounding your back (as others have said).

Another thing I notice is that the bar isn't traveling in a straight line. It seems to hump over your knees. You want the bar to slide up your shins and remain straight when it goes over the knee.

He tucks his shirt in....why? into sweatpants.

[msb206]

He tucks his shirt in....why? into sweatpants.

Maybe so we can see the arch of his back? idk

[Reps n Sets]

He tucks his shirt in....why? into sweatpants.

To make himself appear taller.

[Ryanmcd]

To make himself appear taller.

LOL

[Ryanmcd]

I find when I got heavy is when my form goes to ****. What I do now is each rep I regrip the bar and setup again. That seems to help me a lot.

[MISSINGLINK]

This video is a form check with a lighter weight. I am very afraid of my form now since i hurt myself with a poor dead lift attempt.

If anyone could critique this and let me know my flaws I would appreciate it.
Things I struggle with:
1) The initial liftoff
2) I thought the bar was supposed to stay relatively in a straight line, but the bar for me is all over the place.
3) I don't know how to lift the weight with my body as a unit. I feel/think my lifting seems to be legs first, then back second.

PUt some more weight on the bar and ask us this question.

[Lager1]

To make himself appear taller.

how does tucking in one's shirt make one appear taller?

[Chokenpuke]

PUt some more weight on the bar and ask us this question.

What would be the point of that when he has obvious setup and technique issues at this weight?

Your response is nonsense.

[MISSINGLINK]

What would be the point of that when he has obvious setup and technique issues at this weight?

Your response is nonsense.

That weight he used was flyweight for him. Put some more weight on the bar closer to the 1RM and then we will see what the actuall pulling is like.

[Lager1]

That weight he used was flyweight for him. Put some more weight on the bar closer to the 1RM and then we will see what the actuall pulling is like.

exactly. with weights closer to 50-60%, we don't see true form issues that emerge once we start getting up past 80%

[Diana Meeque]

even with a light weight there are things that can be fixed with your setup, devilsson made a good post:

-get your hips back more
-your shins should be perpendicular to the floor and parallel to the bar
-get the bar right up against your shins with just a smidge of air
-dont pop up with your hips on the initial pull but instead push your legs through the floor
-squeeze your glutes, push your hips through, and straighten your back on every rep.
-bar shoulder travel in a straight line
-upper back rounding is alright but try to keep your lower back from rounding.

the things in bold are what you need to work on before you can fix anything else. hell, once you get your setup down there may be nothing else wrong.

[Chokenpuke]

That weight he used was flyweight for him. Put some more weight on the bar closer to the 1RM and then we will see what the actuall pulling is like.

Yeah, your form will be different at heavier weight. In this case, the OP clearly doesn't know how to setup properly to start the lift much less execute it. So we throw 405 on the bar to establish what his true form is then we can give him advice? Are you a back surgeon?

Don't be silly.

[MISSINGLINK]

Yeah, your form will be different at heavier weight. In this case, the OP clearly doesn't know how to setup properly to start the lift much less execute it. So we throw 405 on the bar to establish what his true form is then we can give him advice? Are you a back surgeon?

Don't be silly.

I know there are set up issues. I was talking about the actual pulling. I don't pull the same with 225 vs. 400. His pulling is not going to be the same with the flyweight. I am not trying to be silly.

[msb206]

That weight he used was flyweight for him. Put some more weight on the bar closer to the 1RM and then we will see what the actuall pulling is like.

exactly. with weights closer to 50-60%, we don't see true form issues that emerge once we start getting up past 80%

even with a light weight there are things that can be fixed with your setup, devilsson made a good post:



the things in bold are what you need to work on before you can fix anything else. hell, once you get your setup down there may be nothing else wrong.

I know there are set up issues. I was talking about the actual pulling. I don't pull the same with 225 vs. 400. His pulling is not going to be the same with the flyweight. I am not trying to be silly.

Yes this was a light weight and i do think my setup is part of my problem. That is one part of the advice I was looking for.

Missinglink: I understand exactly what your saying. I will try to post a video of something a little more challenging next time. Maybe I'll shot for one rep at lets say 80%. But in the meantime I will try to iron out my setup issues.

[Chokenpuke]

Seems like the best place to start would be the starting point. Wouldn't you agree?

All this Mickey Mouse aside, OP there is some good advice here. Adding more weight to the bar is not part of it, at this point.

[isaku900]

Seems like the best place to start would be the starting point. Wouldn't you agree?

All this Mickey Mouse aside, OP there is some good advice here. Adding more weight to the bar is not part of it, at this point.

i would agree with most of the advice given..
except for the person who said to think of the deadlift like a squat with the bar on the ground...that's the easiest way to screw up your pull.

[msb206]

Seems like the best place to start would be the starting point. Wouldn't you agree?

All this Mickey Mouse aside, OP there is some good advice here. Adding more weight to the bar is not part of it, at this point.

I agree the best place to start would be the setup.

I'm not going to be adding rediculus amounts of weight, just one that might challenge me enough to show some true colors. I know what weight things start getting harry for me (dangerous) so i will try something less than that. But i shouldn't be posting a form check on something not even close. This weight I'm showing is about half of what i can pull. Maybe upping the weight a little might be ok.

[Chokenpuke]

I agree the best place to start would be the setup.

I'm not going to be adding rediculus amounts of weight, just one that might challenge me enough to show some true colors. I know what weight things start getting harry for me (dangerous) so i will try something less than that. But i shouldn't be posting a form check on something not even close. This weight I'm showing is about half of what i can pull. Maybe upping the weight a little might be ok.

There is no doubt you can pull more. Adding more weight to show "true colors" will only show additional problems without having addressed the first part. I'm saying work with 135# to get the setup and movement down. Watch Kiknskreem's tutorial, apply it. Then you will be pulling with solid form from warm-ups to 1RM. Whatever you decide, good luck.

[MISSINGLINK]

Yes this was a light weight and i do think my setup is part of my problem. That is one part of the advice I was looking for.

Missinglink: I understand exactly what your saying. I will try to post a video of something a little more challenging next time. Maybe I'll shot for one rep at lets say 80%. But in the meantime I will try to iron out my setup issues.

Good place to start. I don't want you to hurt yourself. Get the setup done first and then work on the others next. You will make it.

[DevilsSon]

Isaku i was thinking the same thing. Majority of people who struggle with deadlifts, do so for this exact reason, in that they try to 'squat' the weight up instead of using proper deadlift mechanics.

Missinglink you're right on. Lifting 185 and truer 1rm are totally diff things. OP does not need to go for his 1rm but what about singles at 90-95% of 1rm?

Honestly I think the technique is in large part hindering your mechanics/body positioning/etc....although you may have weak glutes/hips.

[msb206]

Isaku i was thinking the same thing. Majority of people who struggle with deadlifts, do so for this exact reason, in that they try to 'squat' the weight up instead of using proper deadlift mechanics.

Missinglink you're right on. Lifting 185 and truer 1rm are totally diff things. OP does not need to go for his 1rm but what about singles at 90-95% of 1rm?

Honestly I think the technique is in large part hindering your mechanics/body positioning/etc....although you may have weak glutes/hips.

I agree that the weight was a bit light so I tried a little heavier.

The first few were to try getting my setup down. My focus was to stick my butt back, keep my shins vertical, and to arch/keep my back straight.

The last two lifts are around 84% my 1RM.
My best ever deadlift was 385lbs not great, but that's what I'm here asking for.

Thank you all for your persistence helping me

[DevilsSon]

could be just me or the camera angle but your shins start out vertical but as you bend down to grip the bar, the knees shift over bar slightly....as you grip the bar just remember to pull the butt back to adjust...how high your hips start is up to your level of comfort, just make sure you push through with your feet and keep hips leveled during the initial pull...

the last vid was an improvement so good job.

[crupiea]

When I first started lifting I attended an Olympic Lifting competition.

There was one guy there who was clearly going to be better than everyone else. Even an untrained eye like mine could tell.

I could see him really tightening the arch in his back before he got into position to garb it to start his cleans.

He started by setting his feet in the right place, then he put a strong arch in his back, then bent down and took a good grip on the bar and Bam.. ..

He lifted far more then anyone else there and easily won the competition.

Every since then I always make sure that my back is arched before I bend down to grab the bar. It might not stay that way when the weights are much heavier but I am thinking about it all the time.

This is what you should do. Get it set first and think about it all the time.