Deadlift Form Check

[JValjean724]

I'm sure you get these all the time, but I just realized that my form kind of sucks....

How bad is it?



Next time I'm going to drop the weight and start relearning proper form.

[chazzy1864]

Back was rounded from the start.

Either lower weight or start with your hips in the high position. You start low adn then move your hips up all the way and finally break the bar. The bar shoulder break as you start the lift.

You are forcing all the load onto your back. You essentially did a SLDL variation. Your legs were nearly straight and you levered the weight up.

Stop wrenching your neck like that. It won't help you and can increase your chances for hyperextending your neck.

Your hips and knees should lock out at the same time.

Your 2nd rep I didn't even bother with. The only reason it left the ground was because you bounced the weights. If you let the weight deload and tried a new rep, you wouldn't have got it.



I'd suggest dropping weight and starting over.

[JValjean724]

Back was rounded from the start.

Either lower weight or start with your hips in the high position. You start low adn then move your hips up all the way and finally break the bar. The bar shoulder break as you start the lift.

You are forcing all the load onto your back. You essentially did a SLDL variation. Your legs were nearly straight and you levered the weight up.

Stop wrenching your neck like that. It won't help you and can increase your chances for hyperextending your neck.

Your hips and knees should lock out at the same time.

Your 2nd rep I didn't even bother with. The only reason it left the ground was because you bounced the weights. If you let the weight deload and tried a new rep, you wouldn't have got it.



I'd suggest dropping weight and starting over.

Thank you, it's just as I thought. I plan on starting over starting next workout and I will try to implement everything you said.

[Ashlei]

Have you watched this? Helped my form immensely. I 2nd the don't bounce the weight, but let it deload. Think about pushing through the heels instead of pulling up - might help.

[TheKoiCarp]

chazzy mentioned starting with the hips in the high position but it looks like you are having trouble keeping your lower back in an arch when they are in that position.

I personally would have said try dropping the hips slightly at the start to help maintain a full back arch and practice driving with your legs to initiate the start of the lifting of the weight

[Ironlife]

Practice with a lighter barbell weight man, and nail form at least to suit your leverages.

-Hips rise wayyyy too early and this is putting too much pressure on the lumbar region, which when new to deadlifting can be dangerous.
-Bar path needs more improvement, you want to create the shortest possible bar path which is a straight line.
-Flexibility, your hips are incredibly tight it seems, foam roll or static stretch 3x a week on the hip flexors/piriformis/glutes/hamstrings
-Start hips slightly lower first, because that high isnt helping your leverages and centre of gravity

[SevenRays]

How did ya back feel after that? - Kinda sore I'm guessing.

Anyways most points have already been mentioned.

I'd say post another vid with lower weight, I'm willing to bet most of those issues have greatly improved by then.

[Mattash2g]

made my back hurt watching that lol

hopefully you correct it nicely OP

[JValjean724]

Have you watched this? Helped my form immensely. I 2nd the don't bounce the weight, but let it deload. Think about pushing through the heels instead of pulling up - might help.

Yeah I actually have, sadly. In my head that's what I thought I was doing but I guess there was a disconnect somewhere, haha.

chazzy mentioned starting with the hips in the high position but it looks like you are having trouble keeping your lower back in an arch when they are in that position.

I personally would have said try dropping the hips slightly at the start to help maintain a full back arch and practice driving with your legs to initiate the start of the lifting of the weight

Will do.

Practice with a lighter barbell weight man, and nail form at least to suit your leverages.

-Hips rise wayyyy too early and this is putting too much pressure on the lumbar region, which when new to deadlifting can be dangerous.
-Bar path needs more improvement, you want to create the shortest possible bar path which is a straight line.
-Flexibility, your hips are incredibly tight it seems, foam roll or static stretch 3x a week on the hip flexors/piriformis/glutes/hamstrings
-Start hips slightly lower first, because that high isnt helping your leverages and centre of gravity

Sadly I've been "deadlifting" for a while now, though I think my form wasn't as bad in the past but as I started going up in weight it gradually declined as I never had any lower back pain until recently.

Yeah I don't do much stretching so I probably should start. I can do that on off days right?


I'll keep all those points in mind when I try again next week.

How did ya back feel after that? - Kinda sore I'm guessing.

Anyways most points have already been mentioned.

I'd say post another vid with lower weight, I'm willing to bet most of those issues have greatly improved by then.

Actually it's not too bad, but I've been having mild lower back pain for the past few weeks and I can see why

I'll be sure to post up another video when I go in next time.

made my back hurt watching that lol

hopefully you correct it nicely OP

In the past I've already reset my squat and relearned good form (confirmed), so hopefully I'll be able to do the same with deadlifts. It is frustrating though when you think you've been doing it right the whole time.

[shaolin_tiger182]

I'm sure you get these all the time, but I just realized that my form kind of sucks....

How bad is it?
Next time I'm going to drop the weight and start relearning proper form.

I'm unable to watch youtube here but check out this article, it addresses some of what other people above said:

http://www.t-nation.com/free_online_...ut_deadlifting

[Ironlife]

I can do that on off days right?

of course

[HevEw8]

Everyone said enough re: your form I thnk..

RE: stretching, do it after you lift either at the gym or at home. You can do off days of course, but after the muscles/tendons etc are warm is a better time.