My deadlift is a mess

[jotenko]

https://www.youtube.com/watch?v=4gqUw0Qeulc

My form is a mess. I read about the deadlift and see lots of videos, but somehow can't make it when I'm pulling the bar. The form always sucks.

Please advise, I need some instructions on this.

[LlamaWithARifle]

Rolling the bar towards you before pulling is something you might see some big lifters do but that's something they've developed over many years of deadlifting. Learn the basics first...



A good video to teach the setup on the deadlift, this video will set you on your way.

[ironwill2008]

Came ITT to post ^^^^this vid.

[wowter]

Bar too far forward
Not pulling slack out and yanking the bar

Rippetoe vid is an excellent place to start

[jotenko]

People, thanks a lot for your advice.

I've been practicing my technique a lot, and I think I'm getting somewhere.

Here's my current form. Waiting your replies and corrections.

https://www.youtube.com/watch?v=jLnXo3RPq7M

[wowter]

Much better. Keep working on tightness/bracing and watch out that you don't roll the bar forward when you squeeze your chest up. This happens on the first rep in your vid.

Nice work so far though.

[LlamaWithARifle]

People, thanks a lot for your advice.

I've been practicing my technique a lot, and I think I'm getting somewhere.

Here's my current form. Waiting your replies and corrections.

https://www.youtube.com/watch?v=jLnXo3RPq7M

A lot better, only things to really mention would be keep that head position a little more neutral and try to take a little more slack out of the bar before pulling.

[chamelious]

Looks better- except stuff already mentioned and the neck hyper extension, i'd sort that ASAP if i were you.

https://cdn.stronglifts.com/wp-conte...dlift-head.jpg

[jotenko]

Thanks guys.

So I went for a little more practice yesterday to fix the neck hyper extension. It seems that when I don't extend my neck, my lower back gets more rounded.

https://youtu.be/kRFWU_tgFTg

Thanks a lot.

[Vandeman17]

From what I can see, it looks like you are using a good amount of back and neglecting the power of your legs. There are some ques that can help your form so that once you get in the proper starting position, all you really do to complete the lift is stand up.

[IronKrazy]

Thanks guys.

So I went for a little more practice yesterday to fix the neck hyper extension. It seems that when I don't extend my neck, my lower back gets more rounded.

https://youtu.be/kRFWU_tgFTg

Thanks a lot.

Yeah you have a lot to learn about the form. You're arching your back well but you are basically doing a bent over row with your deadlift in this video and as said above relying more so on your upper body to get the weight moving. Your upper body is staying level to the floor when you need to be leaning back with your chest UP and as tight as possible before you push away from the floor with your legs. When you angle your body upward you put more of the load on your legs. The deadlift is more of a push than a pull. You start the lift with a push from the ground and then your upper body should take over to hold onto the weight.

Try to keep your chest UP and lean back as far as possible before it feels like your going to fall backwards. That's your cue. It's about balance as well, don't pull back so hard you actually do fall backwards. Just enough to take the slack out of your body and the bar as much as possible.

[IronKrazy]

And get rid of that cheap crappy belt. First off that belt doesn't do chit and you are nowhere NEAR ready for a belt. Especially when you don't even have the form down.

And straps in the OP for 225lbs?? No. Just NO.

[jotenko]

From what I can see, it looks like you are using a good amount of back and neglecting the power of your legs. There are some ques that can help your form so that once you get in the proper starting position, all you really do to complete the lift is stand up.

As you can see, in the first image, it seems like extending the neck backwards helps with my hips/back position.

[jotenko]

Yeah you have a lot to learn about the form. You're arching your back well but you are basically doing a bent over row with your deadlift in this video and as said above relying more so on your upper body to get the weight moving. Your upper body is staying level to the floor when you need to be leaning back with your chest UP and as tight as possible before you push away from the floor with your legs. When you angle your body upward you put more of the load on your legs. The deadlift is more of a push than a pull. You start the lift with a push from the ground and then your upper body should take over to hold onto the weight.

Try to keep your chest UP and lean back as far as possible before it feels like your going to fall backwards. That's your cue. It's about balance as well, don't pull back so hard you actually do fall backwards. Just enough to take the slack out of your body and the bar as much as possible.

Man, this post is golden. The push/pull thing is something that I never thought about.

Thanks.

And get rid of that cheap crappy belt. First off that belt doesn't do chit and you are nowhere NEAR ready for a belt. Especially when you don't even have the form down.

And straps in the OP for 225lbs?? No. Just NO.

I had a lumbar hernia surgery in 2007, that's why I care so much about having a perfect form and use the belt. You think that I should stay clear from it anyway?

About the straps, if eventually I get to a point where the grip is my weak point, what would be your advice?

Thanks

[IronKrazy]

I had a lumbar hernia surgery in 2007, that's why I care so much about having a perfect form and use the belt. You think that I should stay clear from it anyway?

About the straps, if eventually I get to a point where the grip is my weak point, what would be your advice?

Thanks

First regarding the straps. Over time your grip will strengthen. Mine did. Like with anything your grip will plateau as well. Which means you need more volume with grip work. If you're barely doing 1x5 of 225lbs with straps you need to keep building upon a 1x5 scheme. Over the next 2-3 months your grip will increase significantly. Try holding onto the weight while at lockout as well to work your flexor muscles. You need to grip that bar like your life depends on it. Like you're gripping the throat of someone who tried to harm you or your loved ones lol.

From watching your vids and seemingly with good reason, you're quite unconfident with the lift which is because of previous injury. Regarding your back issue, IMO, a belt is even more detrimental to you when having a previous injury. Not only do you not have the form down, a belt is to help brace your anterior and posterior core when working with extremely heavy weights. By you relying on and thinking you're getting support from that small inefficient piece of equipment it's setting you up for a huge problem. If you're not deadlifting with proper form and technique (breathing and bracing (arching of back) then what makes you think that belt is going to protect you. It won't.

IMO because of your past injury and with your form and technique you need to take 5 steps back here. You need to BUILD a base even more than a fresh 135lb kid just starting out. First I would look at finding someone to help get you into position so you know what to look for before you attempt the lift. Then practice the form and technique. I would look at starting with 135lbs 1x5 and adding reps as you go on until you can do 1x8 with 135lbs. Yes it may take a bit longer to progress but in your case you need it. Just add a rep each session until you get to 1x8, asses how you feel and then add 5lbs - 10lbs. With the added volume early on you build a base and work your grip more. I mean 135lbs may be a touch too light but considering the injury being spine related I wouldn't mess around and would start light as well.

I think in the end you should find someone qualified to help you progress with the deadlift because of your prior injury. Simple way to do it is build slow like I say but a qualified individual to look over you would be best.

[jotenko]

First regarding the straps. Over time your grip will strengthen. Mine did. Like with anything your grip will plateau as well. Which means you need more volume with grip work. If you're barely doing 1x5 of 225lbs with straps you need to keep building upon a 1x5 scheme. Over the next 2-3 months your grip will increase significantly. Try holding onto the weight while at lockout as well to work your flexor muscles. You need to grip that bar like your life depends on it. Like you're gripping the throat of someone who tried to harm you or your loved ones lol.

From watching your vids and seemingly with good reason, you're quite unconfident with the lift which is because of previous injury. Regarding your back issue, IMO, a belt is even more detrimental to you when having a previous injury. Not only do you not have the form down, a belt is to help brace your anterior and posterior core when working with extremely heavy weights. By you relying on and thinking you're getting support from that small inefficient piece of equipment it's setting you up for a huge problem. If you're not deadlifting with proper form and technique (breathing and bracing (arching of back) then what makes you think that belt is going to protect you. It won't.

IMO because of your past injury and with your form and technique you need to take 5 steps back here. You need to BUILD a base even more than a fresh 135lb kid just starting out. First I would look at finding someone to help get you into position so you know what to look for before you attempt the lift. Then practice the form and technique. I would look at starting with 135lbs 1x5 and adding reps as you go on until you can do 1x8 with 135lbs. Yes it may take a bit longer to progress but in your case you need it. Just add a rep each session until you get to 1x8, asses how you feel and then add 5lbs - 10lbs. With the added volume early on you build a base and work your grip more. I mean 135lbs may be a touch too light but considering the injury being spine related I wouldn't mess around and would start light as well.

I think in the end you should find someone qualified to help you progress with the deadlift because of your prior injury. Simple way to do it is build slow like I say but a qualified individual to look over you would be best.

Thank you very much. Golden advice once again.

[IronKrazy]

Thank you very much. Golden advice once again.

Sure thing. Also for grip. Just keep using double overhand during your sets until it gives out and then switch to mixed grip to finish. Mixed grip still works your flexors. Also try switching hands for mixed grip. Left hand supinated, right hand pronated, left hand pro and right hand sup. ALWAYS work with double over for as long as possible before switching.

Trust me I know the feeling of lack of grip. Though one day when you least expect it you're able to do 315lbs 1x5 double over hand. Right now I set a PR of 335lbs 3x3 with mixed grip beltless and don't plan to buy straps or a belt any time soon. I think when I near 405lbs+ is when I may look at a belt. In my mind though, if I can't hold onto it or if my form is horrible I can't lift it yet. Also because I have no more 20kg plates I will just add sets and reps to the 3x3 to get stronger for now.

Good luck.

[jotenko]

Sure thing. Also for grip. Just keep using double overhand during your sets until it gives out and then switch to mixed grip to finish. Mixed grip still works your flexors. Also try switching hands for mixed grip. Left hand supinated, right hand pronated, left hand pro and right hand sup. ALWAYS work with double over for as long as possible before switching.

Trust me I know the feeling of lack of grip. Though one day when you least expect it you're able to do 315lbs 1x5 double over hand. Right now I set a PR of 335lbs 3x3 with mixed grip beltless and don't plan to buy straps or a belt any time soon. I think when I near 405lbs+ is when I may look at a belt. In my mind though, if I can't hold onto it or if my form is horrible I can't lift it yet. Also because I have no more 20kg plates I will just add sets and reps to the 3x3 to get stronger for now.

Good luck.

I understand that.

What really gets to me is that my squat feels really strong and comfortable, and I am progressing freely. I can put weight on squatting till failure without neglecting the form, and there's a feeling of confidence at it.

Same thing applies to the bench.

On the deadlift... not at all. And it sucks. I just don't feel comfortable at it. I have to work on it harder, but I think the main thing here is thinking about pushing the ground and not pulling the bar. I'm looking really forward to deadlift again, tomorrow.

[bastianek]

didnt read posts above ^

- feet closer together
- get tension in posterior chain before you pull
- bar closer to body
- try without belt at that weight
- dont rush the reps and concentrate, take your time at every rep

[jotenko]

So I took your advice and here is my current form.

https://youtu.be/yn3EgDGl4Mg

Things I've taken into account:

- Thinking of leaning backwards and pushing, instead of focusing on the shoulders and pulling;
- Taking more time between reps;
- No belts and straps.

I've kept the same weight on the bar because at 135 lbs I can't seem to feel the bar properly.

It felt better. Better. Specially the first point. Helped me tight the whole body.

I'd say that thinking about leaning backwards is the equivalent of thinking about sitting on a toilet when squatting.

[wowter]

That's a nice looking DL.

[jotenko]

Guys, I attempted again 180 lbs and I think I am nailing this ****. Finally. Only thing was missing was contracting the posterior chain.

https://youtu.be/Mn2HCcU3c7A

Please advise! Thanks!

[wowter]

Not sure what you mean by contracting the posterior chain, but your DL looks great man.

[trugymuk]

I can understand your problem, Keep doing regularly whatever you do...

[jotenko]

Not sure what you mean by contracting the posterior chain, but your DL looks great man.

Thanks, man. I mean contracting lower back/glutes like I was sitting on a toilet to keep lower back straight.

I can understand your problem, Keep doing regularly whatever you do...

I didn't get what you mean.

[ItsTiME35]

Guys, I attempted again 180 lbs and I think I am nailing this ****. Finally. Only thing was missing was contracting the posterior chain.

https://youtu.be/Mn2HCcU3c7A

Please advise! Thanks!

great looking deadlift man.. onwards and upwards

[jotenko]

I've been progressing VERY slowly. 200 lbs. Please advice.

https://www.youtube.com/watch?v=jE2YP6fy5gg

[chamelious]

I've been progressing VERY slowly. 200 lbs. Please advice.

https://www.youtube.com/watch?v=jE2YP6fy5gg

Looks fine.

Watch for the bar drifting out in front of you as your set goes on. Otherwise just focus on maintaining form as you get stronger and settle in for the long haul.

[tshwed]

Hey man, your deadlift is looking great! You're keeping your back straight and the weight is moving quickly.

One thing I'd try to fix is locking out your legs too early. On a conventional deadlift, you ideally want to lock out your hips and legs at the same time. The top of a conventional deadlift is the most difficult part of the lift, so keeping your legs engaged throughout the lift is key at heavier weights!

I can't tell in the video if you're doing this, but make sure you're pushing off of your heels. This will give you the most power and keep your bar path nice and straight.

Great progress man. Keep posting updates!

[jotenko]

Hey man, your deadlift is looking great! You're keeping your back straight and the weight is moving quickly.

One thing I'd try to fix is locking out your legs too early. On a conventional deadlift, you ideally want to lock out your hips and legs at the same time. The top of a conventional deadlift is the most difficult part of the lift, so keeping your legs engaged throughout the lift is key at heavier weights!

I can't tell in the video if you're doing this, but make sure you're pushing off of your heels. This will give you the most power and keep your bar path nice and straight.

Great progress man. Keep posting updates!

Thanks. Tell me something, do you think that from rep 3 till rep 5 it gets better? I'm asking this because during that set I remember thinking before rep 3 to myself "Think about pushing the floor and not pulling the bar."