Starting deadlifts, hows my form

Dashticle

I don't have a proper gym membership at the moment (local place has no instructors around anymore that know compound lifts) so I was wondering if I could get some critique on my deadlift form


~ 65kg starting deadlifts

I think my upperback is rounding especially towards the end, but is it too much? finding it hard to know how much to arch my back lifting on my own

cheers

Colm_OReilly

Hi there,

Starting off it's not terrible, but don't start lashing up the weights

The key thing to maintain while deadlifting is lumbar extension, i.e. the inward curve on your lower back. Once this is set the rest is really about efficiency, but your spine doesn't like to flex/extend under load.

I'd advise you to lower your hips a bit more, and lift your chest. As you lift off the ground imagine you're being pulled up by your chest. This should help.

Colm

Transform

Colm_OReilly wrote: »

Hi there,

Starting off it's not terrible, but don't start lashing up the weights

The key thing to maintain while deadlifting is lumbar extension, i.e. the inward curve on your lower back. Once this is set the rest is really about efficiency, but your spine doesn't like to flex/extend under load.

I'd advise you to lower your hips a bit more, and lift your chest. As you lift off the ground imagine you're being pulled up by your chest. This should help.

Colm

what he said

TommyKnocker

Hi There

This video has been posted on here before, but I found it really helpful when I first started with the deadlift

Best Regards,

M

podge57

Try and kepp your head and chest up, I think taking your grip in a bit would help too

Dashticle

This video has been posted on here before, but I found it really helpful when I first started with the deadlift

Yea man that's one of the how-tos I've been examining on youtube, I like Rippetoes style of teaching, like a series of rules-of-thumb rather than detailed explanations. Cheers.

digme

I'd also like to add to what others have said.Fill your lungs up so that your upper back doesn't round,and tighten your abs so that your lower back doesn't round.Keep it tight.

Dashticle

thanks for the advice so far, my core needs a lot of work (even moreso than the rest) so once I get stonger there I'll probably find it handier to keep my back arched

Deadlift 2: arch harder

narrowed my grip, tried to keep chest up and back arched, pulling up from the chest. not there yet but slightly better than the first go i thought

Colm_OReilly

Ah that's a lot better, good man.

On the negative (lowering), don't sit down into it, as the bar will likely travel forward or in your case you're going behind it. Concentrate on shoving your chest (chin for g'em ) as far forward as possible and your ass as far back as possible, rather than down.

I've found this cue helps people set up for the next rep.

Transform

Dashticle wrote: »

thanks for the advice so far, my core needs a lot of work (even moreso than the rest) so once I get stonger there I'll probably find it handier to keep my back arched

Deadlift 2: arch harder

narrowed my grip, tried to keep chest up and back arched, pulling up from the chest. not there yet but slightly better than the first go i thought

good man and much better

Dashticle

Colm_OReilly wrote: »

Ah that's a lot better, good man.

On the negative (lowering), don't sit down into it, as the bar will likely travel forward or in your case you're going behind it. Concentrate on shoving your chest (chin for g'em ) as far forward as possible and your ass as far back as possible, rather than down.

I've found this cue helps people set up for the next rep.

will keep that in mind for the negative, cheers man