Guy told me I'd ruin my back - DL form check

[FMLSS]

One of the PTs that work in my gym came over and warned me that my back was rounding too much on the deadlift, which could cause a hernia. Couldn't get this off my mind, so I decided to film myself today (even though I lifted heavy yesterday) to see what you guys think.

http: //youtu.be/pDcC3sSE1bs (Theres a blank space after the : remove it to use the link!)

Also, any other comment regarding form would be appreciated (my hips might be too high?) And, if this makes a difference, I imagine that my back rounding would be worse still if I were pulling heavy. Thanks!

[gainmusclefast]

[FMLSS]

Thanks for posting the link!

[adpowah]

It doesn't look unsafe but you could move your neck to a more neutral position.

[FMLSS]

Okay, should I also lean back more (lowering my hips and standing more upright)? Most lifters seem to be standing closer to a 45 degree angle, I seem to be leaning forward a lot

[adpowah]

It appears you're lifting from a deficit, if you get your hips lower your shoulders will be significantly behind the bar which will result in you dragging the bar up your shins. Most lifters are at a 45 degree angle because they aren't lifting at a deficit.

[paulosantos0922]

I'm not really seeing a rounded back in that video. I would put the neck at a more neutral position though. Are you having any back issues, such as a really sore back?

[FMLSS]

At a deficit? The plates are at the same height as my feet, I'm standing on the mats because there isn't space anywhere else. Are 45 plates supposed to be larger than those?

[FMLSS]

I'll fix the neck issue then. My lower back gets sore for a few days, it's nothing abnormal though - it feels the same as my legs after squats.

The personal trainer said I wouldn't feel any back pain from damage to the spine though, something about there not being any nerves back there.

[Iceman1800]

The trainer is an idiot, ignore him.

[FMLSS]

Ok, lol, what about the plates though? Am I doing deficit deadlifts?

Thanks for all the replies

[paulosantos0922]

Ok, lol, what about the plates though? Am I doing deficit deadlifts?

Thanks for all the replies

It looks like you are standing on top of something. And it looks like the plates are also on something that is the same height as your feet, so I'd say that you are not doing deficit deadlifts.

[FMLSS]

Yeah, I'm standing at the same height as the plates, so unless they're smaller than 45s are supposed to be, those aren't deficit DLs.

What I'm wondering is if the plates seem to be regular sized. If so, should I try bringing my hips down, to stand closer to a 45 degree angle?

[alaskadude]

In my experience, guys who walk up and start talking about your form and giving advice in the gym when you don't ask for it rarely know what they're talking about. People have this idea that "if you straighten your legs it's bad for your back" not true- just don't round your back out, which you're not 👌🏻👌🏻

[icetrauma]

The trainer is an idiot, ignore him.

Yep.

[adpowah]

Hmm, I thought it looked like you were in a deficit but evidently not, disregard.

[FMLSS]

Ok, thank you all for responding

[Jacobcapra]

Yeah, that PT sounds like an idiot.

Only critique I could give has already been given, drop the ass lower and pull your shoulders back so you can drag the bar up your shins. The low angle of the back might ending up hurting it, since most of the weight appears to be on your lumbar area not the hammies.

[FMLSS]

I measured the plates and they're nearly 5 inches smaller than official olympic ones, so it turns out I really was doing deficits all along. Wasn't even planning on doing any DLs today, but I decided to see what they'd feel like from standard height (actually being able to keep my hips lower now)- bar cleared the floor way faster than I expected and flew onto my knees, ouch!

Can't complain too much though, will drill in the new technique and try to beat my old PR next week

Edit: the camera angle makes the plates look larger than they really are

[Dextrine]

While nothing career ending, i see that you seem to be keeping your knees bent at the exact same angle until the very end, this would put more strain on your back than there really needs to be. You should use your quads more in the beginning of the lift. Still a good lift though and doesn't look like something that would snap you in half.