Check my deadlift form

[hcoyle545]

I was working up to a 1RM yesterday since i'm starting 5/3/1 next week and I decided i'd record a set to get a feel of how my form is. Watching the video i'm cringing at the hyperextension of the back.. Any helpful input is appreciated.

This is 90% 1RM



Thanks!

[PeterGibbons316]

You already know that you are hyperextending, looks hilarious, but stop doing that.

Back stayed nice and straight, good.

Hips are rising before chest. Take a little more time in your setup and pull all the slack out of the bar before you start your lift.

[vampborn]

Your lower back isn't arched enough since your hips rise and then your back rises. Ridiculous back hyper extension as you mentioned - looks like a cartoon. Aim for a solid lockout, no matter the weight. Also, it doesn't look like you're lifting your chest up. Nor do you look remotely focused as you look to the left right before the lift.

[hcoyle545]

Lol thanks lads, both repped.

Peter, when you say pull the slack out of the bar do you mean push with my heels until my arms are locked out straight before lifting it?

I'll work on extending naturally at the top and squeezing my traps.

[chazzy1864]

Lol wut?

http://www.dieselsc.com/cool-deadlif...-the-deadlift/
^ Read that and watch the video. The entire link applies to you.


Everything should move at once. You should already have your body set. Your hips and back move when the bar breaks from the floor. Not prior to it.

Your knees never locked out. That is probably one of the big reasons why you hyperextended so bad. As you leaned back, they went forward and you wanted to ensure you "locked out".

Yes, your arms should be straight before the lift starts.

[hcoyle545]

Lol wut?

http://www.dieselsc.com/cool-deadlif...-the-deadlift/
^ Read that and watch the video. The entire link applies to you.


Everything should move at once. You should already have your body set. Your hips and back move when the bar breaks from the floor. Not prior to it.

Your knees never locked out. That is probably one of the big reasons why you hyperextended so bad. As you leaned back, they went forward and you wanted to ensure you "locked out".

Yes, your arms should be straight before the lift starts.

Will read, thanks alot.

[hcoyle545]

Lol wut?

http://www.dieselsc.com/cool-deadlif...-the-deadlift/
^ Read that and watch the video. The entire link applies to you.


Everything should move at once. You should already have your body set. Your hips and back move when the bar breaks from the floor. Not prior to it.

Your knees never locked out. That is probably one of the big reasons why you hyperextended so bad. As you leaned back, they went forward and you wanted to ensure you "locked out".

Yes, your arms should be straight before the lift starts.

Thanks, i'll read over that and ensure that my knees lock out in future.

[EnglandLifter]

Didnt look like the bar was running along shins either, to set up put middle of shoe directly under bar grab bar take a deep breath in then bend down till shins touch bar why doing that push shoulders back and then rip the weight up if you set up properly like that your back will be right and you will pull right because the bar wont have room for movement

Also have you thought about starting strength 100kg deadlift is quiet low to be doing 5/3/1

[IntraVol]

Work on your set up because to be fair its average - It's all about sequencing.

I also agree with the above mentioned poster relating to the 5/3/1 program, perhaps try a different program to start with.

Good luck.

[ironcide]

try to keep the bar closer to your legs on the way up, your butt pops up and you kind of stiff legged it

shoulder blades back and tighter, arch tighter (just tighter in general)

i think the end, lockout (or lack there of) has been pretty well covered

[UltimateAeroSSC]

Also have you thought about starting strength 100kg deadlift is quiet low to be doing 5/3/1

I don't think this is the issue right now. Besides, much of this could be due to poor form. Let him learn proper form before he considers worrying about how much weight he's using.

[EnglandLifter]

He'll be deadlifting more on starting strength 3 times every 2 week instead of twice every 2 week, and theres no point limiting rest of his lifts due to poor deadlift form he can get proper form in a week if he listens to the advice on here with deadlift if he gets the set up right theres not really a way to do it wrong

[hcoyle545]

Bump
From today

Think it's an improvement anyway on the last one.
@england lifter thanks for the advice but I was on SS for only a couple of weeks and (call me a b!tch cause that's the reason for it) I wasnt keen on squatting 3x a week. I like 5/3/1 because i'll find it easy to stick with due to the customisability of the assistance work and in only 6 months time i'll be lifting more than I ever have.

[hcoyle545]

Looks to me like my ass is too high looking over it, i'm actually parallel to the floor starting off.

[chazzy1864]

Better, still room for improvement.

You have a very high starting position. I'd suggest start at least a little bit lower.

Your lockout is much improved but still lacking. Your body should form one solid straight line. Your knees stay bent a little and it looks like your hips do to, just a bit.

[hcoyle545]

Better, still room for improvement.

You have a very high starting position. I'd suggest start at least a little bit lower.

Your lockout is much improved but still lacking. Your body should form one solid straight line. Your knees stay bent a little and it looks like your hips do to, just a bit.

thanks again, i will work on starting out with my ass lower, regarding the knee lockout this was my 2nd last set and it occured to me while resting for my final heavier set that I should lock them out, but mid-recording the final set the phone ran out of memory (its fairly sh!t) so I think the lockout would be better in that vid. Regardless, it's a work in progress and hopefully i'll nail it next week.

[hcoyle545]

Here's yesterdays, doesn't look at all as sturdy as it felt, I got down lower but at the expense of synergy in the movement I think.

[MichaelCJ]

That is so much closer. It actually looks pretty much like a deadlift, lol.

Not having a go, mate. Actually, just posting to say good progress! You're headed the right way, for sure. Keep reading and watching the good stuff, applying it, and practising it until your form is perfect.

And good idea, posting up a video at this stage. Who knows what might have happened if you hadn't...

[hcoyle545]

That is so much closer. It actually looks pretty much like a deadlift, lol.

Not having a go, mate. Actually, just posting to say good progress! You're headed the right way, for sure. Keep reading and watching the good stuff, applying it, and practising it until your form is perfect.

And good idea, posting up a video at this stage. Who knows what might have happened if you hadn't...

Cheers man, i'm content that they feel great atm i'm feeling it in all the right places, just a matter of getting closer to perfect each week now.

[chazzy1864]

Watched teh first 5 reps or so.

1st rep was ugly (bar broke from the floor, then hips moved up, then weight levered up, whatever ). After that, the concentric was pretty good on all of them. Can't tell if there is rounding or not with the rack post, but you will be able to critique that with your future videos yourself.

My only real criticism is your eccentric. Don't ride the bar down your legs. Break at the hips and bend over until the bar clears your knees, then bend your knees. The opposite of the concentric.

[hcoyle545]

Watched teh first 5 reps or so.

My only real criticism is your eccentric. Don't ride the bar down your legs. Break at the hips and bend over until the bar clears your knees, then bend your knees. The opposite of the concentric.

Was cringing at that myself, it seems so disjointed compared to how I remember it but will continue the work. Cheers.

[ThreeSixteen]

Lol wut?


^ Read that and watch the video. The entire link applies to you.


Everything should move at once. You should already have your body set. Your hips and back move when the bar breaks from the floor. Not prior to it.

Your knees never locked out. That is probably one of the big reasons why you hyperextended so bad. As you leaned back, they went forward and you wanted to ensure you "locked out".

Yes, your arms should be straight before the lift starts.

Helpful link there dude, appreciate that.

[hcoyle545]

Bump, yesterday's Deadlift session, 2nd working set.

[Liftn2011]

You already know that you are hyperextending, looks hilarious, but stop doing that.

Back stayed nice and straight, good.

Hips are rising before chest. Take a little more time in your setup and pull all the slack out of the bar before you start your lift.

You will "pull all the slack out of the bar" if you just start with your shoulders right over (not in front of the bar), and stick your ass out just a little bit more.

[hcoyle545]

You will "pull all the slack out of the bar" if you just start with your shoulders right over (not in front of the bar), and stick your ass out just a little bit more.

Thanks, i'll try push my ass out a bit more. You think there's still a good amount of room for improvement on the slack in that latest vid?