Please Critique my Deadlift

fullback4glin

http://www.youtube.com/watch?v=3GTWsKkHsnE

Hey lads, as the title says can you please offer me some areas that I need to improve upon etc. I'm 21 years old, 93kg and 6"1'. I'm lifting 125kg for 5 reps my 5RM is 145 kg but thought I'd upload this clip (which was made yesterday) to see what my form was like.

Thanks!

corkcomp

fullback4glin wrote: »

http://www.youtube.com/watch?v=3GTWsKkHsnE

Hey lads, as the title says can you please offer me some areas that I need to improve upon etc. I'm 21 years old, 93kg and 6"1'. I'm lifting 125kg for 5 reps my 5RM is 145 kg but thought I'd upload this clip (which was made yesterday) to see what my form was like.

Thanks!

imo you need to make the drop motion a lot more controlled, you could put out your back dropping the bar like that man, other than that form good.

squod

corkcomp wrote: »

imo you need to make the drop motion a lot more controlled, you could put out your back dropping the bar like that man, other than that form good.

I thought I was watching some sped up video footage there.

qt9ukbg60ivjrn

the path your taking the barbell up is different from the path you are letting it down

when you let the barbell down it looks like you try to sit down while the barbell pushes forward around your knees which means that the vertical axis between your shoulder and the barbell is not at an angle

you're either bending your knees to quickly which forces the barbell around your knees are you're not breaking at the hips enough, i think its a little of both, when i deadlift i break at the hips a little bit before the knees

https://www.youtube.com/watch?v=MX8jgCFXYTU

this is a good video, listen to what he says at 2.25, thats what i think you're doing

fullback4glin

Thanks lads!

I'll try to control the bar better on the decent in future.

Ye don't think that my back and in particular the upper back is rounding at times?

toggle

fullback4glin wrote: »

Thanks lads!

I'll try to control the bar better on the decent in future.

Ye don't think that my back and in particular the upper back is rounding at times?

+1 one for controlling the bar, as the reps went on your lower back was going more in to flexion (bent forward) putting your back in its most vulnerable position possible, you could do some serious damage over time.

You also need more hip hinge on setup, this will stop flexion of the lower back and to drive more with your gluts coming up.

InKonspikuou2

It's hard to tell about the rounding due to the color of your shirt and the quality of the video. Well on my end anyways. It doesn't really look like it other than a slight bit when you are dropping the weight. As said above try control letting it down. It also looks like you are bending your knees too early while letting it down which is causing you to adjust the movement outwards so the bar doesn't hit your knees. Try dragging it up along your shins and thighs and then back down the same way. It may hurt or scrape a bit in the beginning but you will get used to it. Use your legs as a guide for bringing the bar up and down.

celestial

On the way up it looks like you're bending at the hip and jerking up before you actually lift the bar, meaning that your arms are taking more of the weight than they should be, which is why your upper back is rounding too.

Try to engage your legs and lower back more - when you deadlift think of driving the weight through your heels - if it helps curls your toes up and this will automatically make you drive through your heels. Your glutes and lower back should be made to work.

qt9ukbg60ivjrn

A couple more good videos...on the second one look at the "more videos" section for part 2 and other stuff

Celestial mentioned driving through the heals, this helped me mentally work out where I should be feeling the weight when lifting.

https://www.youtube.com/watch?v=Syt7A23YnpA

https://www.youtube.com/watch?v=vue17RjRhwM

about rounding you're back, i'm not knowledgable enough to offer to technical advice...but, maybe the weight your are lifting is too heavy which is rounding your back, its a back exercise so if you are rounding your back alot you are maybe missing out on the maximum benefit of maintaining a strong line in your back

edit: i posted the first not because i think your set up is bad, to me it looks good, I just found the more dead lift videos I watched the more I understood what angle parts of your body have to be in when lifting

someone on boards said about dead lifting something along the lines of, your form doesn't have to be 100% perfect, if you are not doing something majorly wrong resulting in an injury or pain keep doing what you're doing (they wrote it better than that)

d'Oracle

I saw this the other day, it might follow on from what Celestial noticed.

http://www.elitefts.com/documents/improving_deadlift.htm

Transform

fullback4glin wrote: »

http://www.youtube.com/watch?v=3GTWsKkHsnE

Hey lads, as the title says can you please offer me some areas that I need to improve upon etc. I'm 21 years old, 93kg and 6"1'. I'm lifting 125kg for 5 reps my 5RM is 145 kg but thought I'd upload this clip (which was made yesterday) to see what my form was like.

Thanks!

needs lots of work - its all lower back to be honest.

Pause the video just as you drive and you can see the lower back round.

Sit into the heels and push chest out more.

Sangre

As transform says, you should be sitting back on your heels with your chest up. You should be nearly falling on your ass if you weren't holding onto the bar.

RealistSpy

It look sore :S its like your hurting your knee.

Hanley

Sangre wrote: »

As transform says, you should be sitting back on your heels with your chest up. You should be nearly falling on your ass if you weren't holding onto the bar.

This.

Look at your shoudler position, it's ahead of the bar. They should be either directly over, or slightly behind the bar (you'll never do this, but it's a good cue(sp??))

Also, on the way down, as others have noted, break at the hips and let the bar go straight down til it gets past your knees, and then lower it by bending your leg. The speed with which you drop it isn't the problem, but the technique is!

squod

Hanley wrote: »

Look at your shoudler position, it's ahead of the bar. They should be either directly over, or slightly behind the bar (you'll never do this, but it's a good cue(sp??))

I'm nearly sure I do this too, explains a lot. Defo using the mirror next time.

Transform

post up another video with corrections

Do all that is being suggested and a double body weight deadlift will not be too far away in the coming months - but done safely.

fullback4glin

Transform wrote: »

post up another video with corrections

Do all that is being suggested and a double body weight deadlift will not be too far away in the coming months - but done safely.

Cool, cheers Transform!

I'll have that video up by next Wednesday.

Thanks to everybody again

enfant terrible

Hanley wrote: »

This.

Look at your shoudler position, it's ahead of the bar. They should be either directly over, or slightly behind the bar (you'll never do this, but it's a good cue(sp??))

Also, on the way down, as others have noted, break at the hips and let the bar go straight down til it gets past your knees, and then lower it by bending your leg. The speed with which you drop it isn't the problem, but the technique is!

This guy says your shoulders should be directly over to slightly in front of bar and not behind bar

http://www.elitefts.com/documents/improving_deadlift.htm

Hanley

Hanley wrote: »

This.

Look at your shoudler position, it's ahead of the bar. They should be either directly over, ...[or slightly behind]... the bar (you'll never do this, but it's a good cue(sp??))

enfant terrible wrote: »

This guy says your shoulders should be directly over to slightly in front of bar and not behind bar

http://www.elitefts.com/documents/improving_deadlift.htm

'

enfant terrible

Hanley wrote: »

'

He's saying slightly in front your saying slightly behind.

I only brought it up because you told the guy not to go in front of the bar.

I suppose it doesn't matter either way if your slightly in front or behind the bard does it?

Hanley

enfant terrible wrote: »

He's saying slightly in front your saying slightly behind.

I only brought it up because you told the guy not to go in front of the bar.

I suppose it doesn't matter either way if your slightly in front or behind the bard does it?

My point was that you're not going to actually be able to get your shoulders behind the bar and still lift it, it's pretty much impossible, but you do want the weight to be back on your heels and the bar to be preloaded before you start the pull so you're going both up and back.

If you start with your shoulders ahead of the bar your legs will probably just extend first. That's fine if you're an weightlifter because it's what's needed to get the bar into position for the second pull, and the weight itself should be manageable enough that it doesn't throw you off. But if you attempt a max pull and actively try to keep your shoulders ahead of the bar, you're just going to get pulled onto your toes, the bar will get away from you and you'll miss the lift. And it puts a hell of a lot of stress on your hamstrings and lower back too.

And the last one... I could probably find you 10 articles that say the opposite of what that guys saying, don't just take one article as being the definitive text on how to do anything. Hell, don't even listen to what I say, try it all out and see what works, draw your own conclusions from that!

enfant terrible

Hanley wrote: »

My point was that you're not going to actually be able to get your shoulders behind the bar and still lift it, it's pretty much impossible, but you do want the weight to be back on your heels and the bar to be preloaded before you start the pull so you're going both up and back.

If you start with your shoulders ahead of the bar your legs will probably just extend first. That's fine if you're an weightlifter because it's what's needed to get the bar into position for the second pull, and the weight itself should be manageable enough that it doesn't throw you off. But if you attempt a max pull and actively try to keep your shoulders ahead of the bar, you're just going to get pulled onto your toes, the bar will get away from you and you'll miss the lift. And it puts a hell of a lot of stress on your hamstrings and lower back too.

And the last one... I could probably find you 10 articles that say the opposite of what that guys saying, don't just take one article as being the definitive text on how to do anything. Hell, don't even listen to what I say, try it all out and see what works, draw your own conclusions from that!

Cheers good to know

d'Oracle

Hanley wrote: »

My point was that you're not going to actually be able to get your shoulders behind the bar and still lift it, it's pretty much impossible, but you do want the weight to be back on your heels and the bar to be preloaded before you start the pull so you're going both up and back.

If you start with your shoulders ahead of the bar your legs will probably just extend first. That's fine if you're an weightlifter because it's what's needed to get the bar into position for the second pull, and the weight itself should be manageable enough that it doesn't throw you off. But if you attempt a max pull and actively try to keep your shoulders ahead of the bar, you're just going to get pulled onto your toes, the bar will get away from you and you'll miss the lift. And it puts a hell of a lot of stress on your hamstrings and lower back too.

And the last one... I could probably find you 10 articles that say the opposite of what that guys saying, don't just take one article as being the definitive text on how to do anything. Hell, don't even listen to what I say, try it all out and see what works, draw your own conclusions from that!

I'm not agreeing or disagreeing, cos its really not my place.
Just adding this.

http://library.crossfit.com/free/pdf/51-2006_AnalysisofDeadlift.pdf

Rip Be Praised.

Hanley

d'Oracle wrote: »

I'm not agreeing or disagreeing, cos its really not my place.
Just adding this.

http://library.crossfit.com/free/pdf/51-2006_AnalysisofDeadlift.pdf

Rip Be Praised.

:rolleyes: Here we go again....

d'Oracle

Hanley wrote: »

:rolleyes: Here we go again....

Doubt it.