Poor Deadlift Form

Jonny303

Returned to deadlifting after not being able to do it for nearly 4 months tonight. Said id video it for the hell, and was not impressed with my form at all. My back SEEMS to be neutrel, bt if i was to say it was arched or bent, i would lean towards bent. I seem to be tucking the bar in at the top and then pushing it back out again and finally my body position seems like my ass is too high, but at the time of doing it, it seems ok. Any advise? I want to get a vid up as soon as i figure out how to get it from my phone to pc.

cheers

Colm_OReilly

Jonny,

Very rarely do people keep their ass to high, but it is possible.

If you're around Dublin, we are deadlifting tomorrow, I'd be happy to have a look at your form if you wanna call up?

Colm

Jonny303

thanks for the offer colm but flat out in work tomorrow. I think, looking at the vid again, the angle between my shin and thight is too wide. Would this make sense? Its a good bit off 90 degrees before i lift

Hanley

Colm_OReilly wrote: »

Very rarely do people keep their ass to high, but it is possible.

I'd strongly disagree with that point... People seem to have a natural tendency to bend forward at the waist to pick things up. And that's hte first obstacle that has to be over come when deadlifting.

The next common problem that I see a lot, both in Hercs and in TF is that peolpe aren't strong enough to break the floor in a good position and get bent all over. When that happens, their hips shoot up, their chest caves and they end up stiff legging it. I personally feel that most people discount the importance of core and quad strength when it comes to breaking the floor (relative limb length dependent of course!!).

On the whole, trying to pull with the hips too high is one of the more common problems I see when people try to deadlift. Their hips may START low, but by the time the bar breaks the floor it's not unusual for the hips to have travelled the guts of an entire foot before the weight even gets moving.

Hanley

Jonny303 wrote: »

thanks for the offer colm but flat out in work tomorrow. I think, looking at the vid again, the angle between my shin and thight is too wide. Would this make sense? Its a good bit off 90 degrees before i lift

Remember, it's a deadlift, not a squat. You shouldn't be trying to start with your hips below parallel.

The image on the right of the below picture's a pretty good approximation of what you want to be shooting for. I personally feel the lifters shoulders are too far over the bar, but that's neither here nor there when it comes to getting started really.

Colm_OReilly

Right, I retract that statement. Tired and not thinking straight. I think I meant to say I don't see people starting with their hips to high, but yeah the problems you've described are spot on.

Should really just head to bed and not post too late.

Jonny303

cheers lads.

did a bit tonight more so for the sake of sorting out my form than anything else. i think i was adopting too much of a squatting stance like you were describing!

WHIP IT!

Could someone post up a decent video of proper DL form please? I've seen the on the crossfit site but was looking for another... Alternatively, Hanley is there as series of pictures available (stage by stage kinda!) like the one you posted above - from start to finish of a DL rep?

Thanks

BossArky

You would be better off posting your videos so people can tell you where you are going wrong.

Looking at a nice set of photos or videos of someone else is one thing, but replicating the form in those pictures or videos is another.

Know your fitness nerds ftw! :pac:

Jonny303

any fitness nerds available to tell me how to get mobile vids to my laptop?

brianthebard

Is it saved to the memory card or what? Do you have a cable or something to connect to your laptop? Or could you email it to yourself?

spiral

easiest way is too muse the bluetooth function on your phone assuming your laptop has it as well

Jonny303

i new i was going to regret not getting bluetooth on my laptop....

email sounds good tho, cheers

kevpants

Jonny303 wrote: »

i new i was going to regret not getting bluetooth on my laptop....

email sounds good tho, cheers

If it's stored on your mobiles Memory card you can take it out and a lot of laptops have a little slot on the side where you can stick the memory card.

FunkZ

Hanley wrote: »

Remember, it's a deadlift, not a squat. You shouldn't be trying to start with your hips below parallel.

The image on the right of the below picture's a pretty good approximation of what you want to be shooting for. I personally feel the lifters shoulders are too far over the bar, but that's neither here nor there when it comes to getting started really.

I went by this picture just there doing DLs man and fcuk, I added 9 reps onto my old PR.

I'm sure the picture didn't help this but it did help me remember DL form. So thanks!

Hanley

FunkZ wrote: »

I went by this picture just there doing DLs man and fcuk, I added 9 reps onto my old PR.

I'm sure the picture didn't help this but it did help me remember DL form. So thanks!

Funny how much of a difference something so small makes eh??

The thing with trying to squat the weight up is that it puts it way too far out in front of you, as well as everything else!