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Deadlift form check

  • 03-09-2012 9:16pm
    #1
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭


    Hey everyone just want to do a form check on my deadlift. I should prob do it when not trying a new PR but ah well. I guess this is my 3RM since my 4th rep is pretty crappy looking. Was going for 5. So how's my form here. Shoulders in a bad position you reckon? Anything else I can improve?

    I'm 5' 10" and deadlifting 155kg. Weighing in or around 81kg.




    Also youtube seems to have dropped the quality a good bit!


Comments

  • #2
    Chancer3001
    Registered Users, Registered Users 2 Posts: 5,480 ✭✭✭Chancer3001


    back looks too rounded imo.


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Back's too rounded, legs too flexed, hips too low, no thoracic extension, "soft" off the floor, take off the runners, others will give out about the straps.

    I'll try to find time tomorrow to be more constructive but it would be my guess that your hamstrings and glutes need serious work, and you have REALLY f*cking tight upper back.


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ...and for gods sake tell the camera to turn the iPhone next time!!!


  • #5
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,902 Mod ✭✭✭✭Brian?


    Biggest problem I see is your upper back, it shouldn't be rounded. Before you start to move the bar your shoulder blades should be pinned back and down.

    The next thing I noticed was that your hips are too high and rise before the bar moves.

    I'm sure Hanley will give you better instruction.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #6
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,902 Mod ✭✭✭✭Brian?


    Have a look at this:

    http://www.t-nation.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_ii;jsessionid=30BEEFB7C54DD1D9D2B872C4DC277381-mcd01.hydra

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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  • #7
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    I'll check that out when I have some free time.

    Ok so I'll ditch the shoes. The glutes and hams might be pretty hammered from my personal best I got in 5RM for squats earlier in my workout. Also got a 3RM in bench earlier. Dono of that would exhaust muscles for deadlift though.

    I'll have to find a way on loosening up my upper back.

    Dono what thoracic extension is. Sounds very familiar though. I'll look into it.

    What's wrong with straps? I only use them for my last heavy set and only started using them when my grip started failing at about 135 or 140kg.


  • #8
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Blacktie. wrote: »
    I'll check that out when I have some free time.

    Ok so I'll ditch the shoes. The glutes and hams might be pretty hammered from my personal best I got in 5RM for squats earlier in my workout. Also got a 3RM in bench earlier. Dono of that would exhaust muscles for deadlift though.

    If you look like that when you're DL'n, I doubt you're bringing much glutes and hams in when you're squatting. Besides, there's never an excuse for bad technique. If you were pulling correctly you'd just struggle in a good position, rather than struggle in a bad one.
    I'll have to find a way on loosening up my upper back.

    Dono what thoracic extension is. Sounds very familiar though. I'll look into it.

    Thoracic extension is loosening up your upper back. See below, about 20 seconds in:

    https://www.youtube.com/watch?v=wINOiprp4Co

    What's wrong with straps? I only use them for my last heavy set and only started using them when my grip started failing at about 135 or 140kg.


    Nothing really... but people hate em. It's like marmite.

    I also think you're "crowding" the bar, which is another reason for the poor position.


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