Deadlift Form Help (vid)

[Amckee25]

Whats up brahs, im slowing getting back in to deadlifts after a herniated disk. My stature is kind of long and i need help correcting my form to prevent injury. I feel like my torso is too long.. or maybe my knees are out too much.

[Amckee25]

bump

[Amckee25]

anyone?

[Bumpus]

You appear like you want to jerk the bar off the ground, you want to squeeze it off. Your hips are all over the place and then shoot up before the weight leaves the ground. Start them a little lower than where you were on the following reps. You also appear to have a pretty wide stance, might help to narrow it a bit. Lockout was a bit weak, squeeze the glutes to shove the hips forward as the bar is nearing the top. Don't bend the knees on the way down until the bar passes them, break back at the hips first.

Some will also make fun of you for doing touch and gos.

[mrmrbill]

anyone?

Slow section is slow today. From the perspective of your back, it looks very straight, so... good. The break is a little weird. Right at the break, your hips are shooting up and the tightness you had in your arms loosens up for a quick jerk, instead of a clean break. Since you're doing T-n-G, it never really gets practiced again. Hips are lacking drive in the lock.

[Amckee25]

You appear like you want to jerk the bar off the ground, you want to squeeze it off. Your hips are all over the place and then shoot up before the weight leaves the ground. Start them a little lower than where you were on the following reps. You also appear to have a pretty wide stance, might help to narrow it a bit. Lockout was a bit weak, squeeze the glutes to shove the hips forward as the bar is nearing the top. Don't bend the knees on the way down until the bar passes them, break back at the hips first.

Some will also make fun of you for doing touch and gos.

thanks for the response. i use to have a narrow stance (shoulder width) but it seems my arms are to long when i get my hips down. and if i lower the bar breaking my back and hips first, would that make me prone to injury?

[mrmrbill]

beh, sorry to repeat Bumpus. ^^ same thing.

[mrmrbill]

thanks for the response. i use to have a narrow stance (shoulder width) but it seems my arms are to long when i get my hips down. and if i lower the bar breaking my back and hips first, would that make me prone to injury?

You look like you're getting the right tightness before the break, but it loosens up when your hips do that shoot up. So, I think the "long arms" thing is a non-issue. Push into the earth w/ your heels harder.

[Amckee25]

Slow section is slow today. From the perspective of your back, it looks very straight, so... good. The break is a little weird. Right at the break, your hips are shooting up and the tightness you had in your arms loosens up for a quick jerk, instead of a clean break. Since you're doing T-n-G, it never really gets practiced again. Hips are lacking drive in the lock.

what could i do to perfect my technique? should i drive with my heels? i seriously think my sturcture isnt made for deadlifts

[Amckee25]

You look like you're getting the right tightness before the break, but it loosens up when your hips do that shoot up. So, I think the "long arms" thing is a non-issue. Push into the earth w/ your heels harder.

thanks alot for your help. could you break down the technique for me? i watched countless videos on youtube, but every person says something different. I planning to take one day off just to practice my form. also it seems like my the bar has trouble "passing" my knees

[mrmrbill]

i seriously think my sturcture isnt made for deadlifts

It looked pretty good. Just some tweaks to improve. You didn't do a "bad" deadlift by any means. You should keep going (within the safety measures of back health, of course).

[mrmrbill]

thanks alot for your help. could you break down the technique for me?

There are people here better qualified than me for a complete breakdown. I'm just seeing a couple things. Look at your first rep and how the chest is dips down when your hips shoot up. Fight to keep your chest up, and dig heels into the ground instead, sit back a bit. You'd get more practice on this w/ a dead bar each rep instead of T-n-G.

also it seems like my the bar has trouble "passing" my knees

I thought this was okay on the ascent, but on the descent your butt could go back a little more, to help clear the knees. You're trying to be "too gentle" on your descent.

I'm trying be better w/ this stuff, too -- no expert. Hope you get some better responses.

[Amckee25]

so after my workouts, i plan to fix my form on deadlifts. heres a more recent video. i took all the advice and watched videos on deadlift all night to fix it. is it any better?



thanks everyone

[Jasonk282]

so after my workouts, i plan to fix my form on deadlifts. heres a more recent video. i took all the advice and watched videos on deadlift all night to fix it. is it any better?



thanks everyone

Looks like you are still breaking at the knees and not at the hips...thus why the bar shot out on the descend. Once you get the bar past your knees then

Think of it like getting into a bent over row position with the bend at the hips...then the bar should clear you knees by that time.

I'm by no means an expert though.

[wwe101]

Hi,

I think that second video looks better than the first.

You mentioned that you had a back injury?

Could you give me some advice about starting to deadlift as I suffered a back injury too and want to start.

I made a thread called The Deadlift.

Thanks.

[Amckee25]

Looks like you are still breaking at the knees and not at the hips...thus why the bar shot out on the descend. Once you get the bar past your knees then

Think of it like getting into a bent over row position with the bend at the hips...then the bar should clear you knees by that time.

I'm by no means an expert though.

wouldnt that round my back if i break at the hips?

[Amckee25]

Hi,

I think that second video looks better than the first.

You mentioned that you had a back injury?

Could you give me some advice about starting to deadlift as I suffered a back injury too and want to start.

I made a thread called The Deadlift.

Thanks.

just go slow man. started with the bar trying to work on form till this day. dont let your ego get the best of you

[wwe101]

just go slow man. started with the bar trying to work on form till this day. dont let your ego get the best of you

Thanks a lot.

I am working out tomorrow so will give it a go with the bar

[PeterGibbons316]

thanks for the response. i use to have a narrow stance (shoulder width) but it seems my arms are to long when i get my hips down. and if i lower the bar breaking my back and hips first, would that make me prone to injury?

Long arms are a HUGE advantage in the deadlift, use it. Get your feet inside your shoulders, and bring your arms straight down to grab the bar.

Also, touch 'n gos are for little girls. Deadlift should start dead - hence the name.

[Amckee25]

Long arms are a HUGE advantage in the deadlift, use it. Get your feet inside your shoulders, and bring your arms straight down to grab the bar.

Also, touch 'n gos are for little girls. Deadlift should start dead - hence the name.

yea i didnt tng were bad.. i stopped doing them lol do you reccomend and videos i could watch or articles about deadlifting?

[Jasonk282]

wouldnt that round my back if i break at the hips?

No...you use your hips like a hinge. Watch the video.

Long arms are a HUGE advantage for deadlifters. And don't be so gentle in the descend and lift DEAD, no touch and go's.

http://www.youtube.com/watch?v=9BTQe...eature=related

[amuse702]

http://stronglifts.com/deadlift-hips...ion-technique/

[Amckee25]

update on form check.. ive been working my form for a couple weeks and practicing. i still feel like i have a few kinks to work out, but im feeling good. and ive stopped doing TnG's, im taking a second to reset form.

[Amckee25]

need some advice so i dont fukk up my back again

[Jasonk282]

Looks like on a few reps you are leaning back instead of pulling your shoulders out, but you seemed to fix it mid set.

Also you could probably get a bit lower down on the start and use more leg drive.

Other than that seemed to look OK to me. At least I don't think you have a disjointed lockout...which most seem to have.

[justlovelifitng]

update on form check.. ive been working my form for a couple weeks and practicing. i still feel like i have a few kinks to work out, but im feeling good. and ive stopped doing TnG's, im taking a second to reset form.

I think watching your head swing up and down during the movement may be an indication of what you are doing wrong. It looks to me like instead of concentrating on driving with your hips and pushing the floor away from you in one fluid motion that you are thinking about just pulling the weight off the ground with your shoulders, flinging your head back as you get to lockout. Keep your head in a neutral position, in line with the spine or just slightly up, and drive the bar away bringing the hips and shoulders up in unison. I know there are varying opinions on Sumo's but I suggest that you also do some wide stance/Sumo deadlifts to work on your hip drive, this helped me. Your back is the isometric portion of the lift and the hips and glutes are the drivers.

[MichaelCJ]

I actually like the second (video) a bit more than the third. Mostly, because you actually hold the bar at lockout, which indicates it's locked out for sure. Hard to tell either way, with the third take.

Your head shouldn't be tilted upward at any stage, like it is in all three (to varying extents). Keep it neutral with the spine.

The second is a LOT better than the first, just to emphasise that again. And the third is still better than the first, as well.

Basically, the bar should come up straight and smooth as possible, and the back should start diagonally angled, and stay at that initial angle, until it's time to fluidly transition to the lockout. The arms are just hooks the bar hangs off, is another handy(?) thing to remember. You rise up, the bar comes with you.