Deadlift critique

[xRequiem]

Just can't seem to get my back flat. what cues do you focus on to get it flat? ff to about 30 seconds for pulls

[Jasonk282]

honestly...I just saw one time that it was slight rounded.

[xRequiem]

honestly...I just saw one time that it was slight rounded.

you think so? maybe im over analyzing.

i haven't pulled conventional in close to a year and recently decided to go back. does everything else look ok?

[Jasonk282]

you think so? maybe im over analyzing.

i haven't pulled conventional in close to a year and recently decided to go back. does everything else look ok?

From what I can tell yeah, but honestly with the speed you pulled...the weight loosk very light to you.

[xRequiem]

From what I can tell yeah, but honestly with the speed you pulled...the weight loosk very light to you.

lol I was expecting it to be heavier. my old conventional max was 365. guess after pulling 455x3 sumo, 275 conventional is easy

[Jasonk282]

lol I was expecting it to be heavier. my old conventional max was 365. guess after pulling 455x3 sumo, 275 conventional is easy

LOl yeah just a bit.

[JamesMontana]

I wouldn't say your back is terribly rounded, but at the very most it's straight. So you do need to work on developing a slight arch because at any higher weight, that straightness will probably be the first to go.
You're also not locking the weight out at all. Your knees are still bent and your hips don't stay locked. Don't rush the lockout process so much.

[DivaJana]

First off, I suggest buying the book Starting Strength because your form is way off.

Your problem obviously isn't about the weight because it seemed too easy.

Your back was rounded before you start the lift. you need to fix your starting position, I suggest learning how a "flat back" feels like. you obviously not too flexible so I doubt you will have an over extended back issue therefor I suggest you Raise your butt and chest up at the same time. As if you trying to make them touch.



Your quads fired before the bar move from the floor that's a huge mistake. You ended up doing the whole lift with your back with some hamstring assistance.



As you can see you ended up doing a round back stiff-leg Deadlift.
Try pulling with your chest, that way your quads will assist the lift at the right time.


Finally, at the top I've noticed two big mistakes.
First you didn't pause you just rapidly dropped the bar down. a move that has potential of causing injury, and you would get red lighted in a PL contest. Pause for at least 1 sec at the top.
second mistake was pulling your back way too much normally you would fall! but you didn't because the weight helped maintaining the balance. Again unnecessary movement that has the potential of causing injury.
You need to maintain a natural standing stance do you normally stand like you are in the pic?

[GymCosby]

^ agreed.

#1 is your head/neck. Your neck is part of your spine so it should line up with it. When you deadlift don't look straight ahead in front of you, but when you set up pick a spot a couple of feet in front of you on the floor and keep your eyes trained on it. It'll help with the neck placement.

Ripping it fast at the top can lead to weird back tweaks. If you're training for explosiveness, like you would need doing a clean or pwrclean you're probably better off doing banded deadlifts for that.

Straight legs were addressed.

[xRequiem]

Thanks, i'm going to continue doing singles until I can correct the addressed issues. I do own SS book but my friend is borrowing it, getting it back tomorrow though.

Not training for explosiveness, just the weight is so light it's natural to go fast. I'll do 315 singles on Thursday and get a video of my form

[davisj3537]

I don't think your back is rounded much at all, though there were some other issues pointed out already. When the weight gets heavy you might have a new found problem of rounding your back. I'm fighting it myself sir. Up the weight and try and keep your hips and back moving in unison.

[GymCosby]

it sometimes helps me just to work with 135, or during deload weeks, to make sure my form is right. i have to force myself to move slowly tho