I wouldn't suggest using a mixed grip on sub-maximal weights unless you alternate hand position each set. Have the arms locked prior to initiating the movement and squeeze the lats tightly.
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03-11-2012, 04:47 PM #1501
- Join Date: May 2007
- Location: Ann Arbor, Michigan, United States
- Age: 39
- Posts: 3,778
- Rep Power: 12153
JDJ's 5/3/1 Revamped
http://forum.bodybuilding.com/showthread.php?t=143074093&page=10
"...any statement, whether made by a scientist or not, should be open to logical analysis. Immense prestige and authority does not compensate for faulty logic." John Lennox
http://www.bullseyefitness.net
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03-11-2012, 11:16 PM #1502
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
All this focus on deadlift form and you still do not have the basics down... no just learn to pull with the smaller plates... it will help you out of the hole when you join a real gym later.
Your problems:
1. Hips too high... squat down more are far as your can got without rolling off your heels, as you need heel drive. If you can't get your hips and ass deeper, work on hip mobility and 3rd world squats. This is the main source of all your issues.
2. Back rounded. Just like the squat you need an arch in your lower back to prevent rounding of the middle and upper back.
3. Shoulders not far enough back... stop leaning over the the bar you should be leaning/pulling back. Pull your shoulders and scapula back hard.
4. Lose that bend in the elbow unless you want to tear a bicep 2 years from now when you are strong. Lock your elbow tight before you even grab the bar and keep it that way. This will be much easier when you are set correctly.
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03-11-2012, 11:40 PM #1503
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03-12-2012, 02:01 AM #1504
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03-12-2012, 03:35 AM #1505
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03-12-2012, 03:43 AM #1506
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03-12-2012, 03:48 AM #1507
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03-12-2012, 03:49 AM #1508
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03-12-2012, 03:53 AM #1509
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03-12-2012, 04:02 AM #1510
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03-12-2012, 09:14 AM #1511
Hey Jason,
You said that his hips were too high. But the set-up that PerpetualMotion posted shows a guy with much higher hips. So I'm just a little confused. I'm also trying to nail down my deadlift form.
I start by putting my feet under the bar so the bar crosses the middle of my foot.
Then I grab the bar, straighten my arms, and stick my butt up and out, keeping my natural back arch.
The last step is bending my knees until my chins touch the bar. Then I start lifting.
I got this from a Rippetoe video.
I'll get a form video up here soon for you all to take a look at.
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03-12-2012, 09:20 AM #1512
- Join Date: May 2007
- Location: Ann Arbor, Michigan, United States
- Age: 39
- Posts: 3,778
- Rep Power: 12153
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03-12-2012, 09:21 AM #1513
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03-12-2012, 09:32 AM #1514
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03-12-2012, 09:35 AM #1515
- Join Date: May 2007
- Location: Ann Arbor, Michigan, United States
- Age: 39
- Posts: 3,778
- Rep Power: 12153
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03-12-2012, 09:36 AM #1516
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03-12-2012, 09:40 AM #1517
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03-12-2012, 09:44 AM #1518
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03-12-2012, 09:45 AM #1519
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03-12-2012, 09:59 AM #1520
- Join Date: Sep 2010
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 12,347
- Rep Power: 41865
I say this every couple of pages, but I'll be damned if you people don't over analyze the **** outta every lift. You know how I learned to deadlift? I watched a video or two and learned basic form then I did it. I didn't do it once or twice. I did it set after set, session after session until I could step up and pull. There are certain cues for a lift, but if you think reading words on a page is going to translate to magically getting a lift then you aren't being realistic. Get under the bar and do it. There are tons of variations on every lift and the only way to figure out what works for you is to do it. Get the BASICS, then do it.
Worrying about the tiniest detail seems like mental clusterfluffing to me, especially when your strength numbers don't warrant you worrying about the tiniest details. Most of the minute details are for optimization of power and not safety, be safe and worry about the little details when you are actually pushing weight.
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03-12-2012, 10:04 AM #1521
I've learned that the most important part of a heavy deadlift is pulling really really really hard. All my pr's have come when I pull really really really hard. But I also spent a bit of time learning what a good pull felt like (giggity) and now it's not even a thought.
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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03-12-2012, 10:05 AM #1522
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03-12-2012, 10:15 AM #1523
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
While I agree with you and I feel the same way about a squat... I used the same technique on my 585 squat that I used the first time I hit 315... I can't imagine anyone ever having problems with a squat or the amount of squat advice I must give as it is the most natural lift in the world and a textbook perfect squat should be doable by anyone their first time lifting weights if they just feel their body a little bit.... however these individual lifts are not like that for everyone. Sometimes people do not know their body well enough, do not have the same mind muscle connections naturally that some have and it can take a bit of work. I can't imagine anyone with more than a week's training experience having butt wink (they manage to sit in a chair on on the toilet to **** just fine)... but they do.
Truth be told the only thing anyone with a sub 500 lbs deadlift really needs to know is... shoulders back, dig in hard and bury the heels into the floor. However we have people in this thread who clearly can't do either of those things so require more coaching as they can't grasp the concept of "shoulders back" + "dig in with the heels".... rip and drive it.
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03-12-2012, 10:15 AM #1524
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03-12-2012, 10:18 AM #1525
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03-12-2012, 10:19 AM #1526
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03-12-2012, 10:20 AM #1527
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
100% of the thinking in a squat is with the setup.... the only thing that moves after that setup is the knee and hip joints. All your thought should be there. The rest is just sitting down like in a chair and standing back up. If you have to think about what you are doing after the setup hope you never are in a hurry to take a **** on a toilet without any time to think. LoL
Other end for me... a squat is natural a monkey could be trained to do it with perfect form in about 15 minutes.
For me the deadlift requires some active thought on my initial pull. If I don't get my hips set 100% perfect (like if they are 1-2" too high)I can't budge my 5-6rm off the floor at the start of the set. It just sits there with me straining and turning red with veins popping out of my neck.Last edited by JasonDB; 03-12-2012 at 10:34 AM.
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03-12-2012, 10:37 AM #1528
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03-12-2012, 10:46 AM #1529
I generally agree with this, but, but, but.. I have to talk from personal experience with this one.
I pulled a hamstring from doing too much weight too soon with SLDL. I ended up not being able to DL (or do anything that put tension on my hamstring) for something like 12 weeks. During that time though I tried to educate myself on proper form in all lifts and how progressively overload properly to not injure myself. Coming up on a few months now on being able to get use out of my hamstring I'm deadlifting more than I was before by far and I contribute it completely to having better form now.
Speaking of deadlifts specifically there's a time where you should need to step up to the bar and pull it, but I think if you don't have a decent enough form you're never going to be able to work out all the kinks to keep adding weight week after week.*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, its impossible to turn back. The Iron never lies to you.
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03-12-2012, 10:47 AM #1530
I could probably challenge that thought. I just don't know what happens, I've done multi height lockouts and all sorts of crap to deal with the mental part of it (up to 550 which was probably the best and worst gym experience ever due to the post lift blackout). I get in the hole fine, start the drive and just lose the focus every time. When I get a trainer to watch all I hears is "holy sht that is deep." Which really means... I need a better gym.
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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