Can't figure out deadlifts?

Hanley

Sturggling with your deadlift? Find that your hips always kick up and your back rounds?

Watch it on slow mo. I guarantee this happens;

- your hips start too low
- your shins aren't vertical
- the bar is 3+ inches off your shins when they are vertical at this point
- your hips correct to the point where your shins become vertical, then the bar moves and you grind it out with a round back

So what's "weak" in this scenario?

Your start position.

tastyt

Ya I often look like a right tool deadlifting. Trying to get my knees out of the way when standing up always throws me off

LuckyLloyd

I'll put myself out there for a critique and take advantage of some top advice while it's going. Hanley, how would you improve the below:

https://www.youtube.com/watch?v=Dw_qSe-2dZM

Cheers.

Hanley

LuckyLloyd wrote: »

I'll put myself out there for a critique and take advantage of some top advice while it's going. Hanley, how would you improve the below:

https://www.youtube.com/watch?v=Dw_qSe-2dZM

Cheers.

Instead of starting with your hips low and moving up to position, start with the hips high and move down to position, using the bar to "wedge" yourself and activate your lats.

Looks like you're generating zero tightness thru your upper body before pulling.

...but it's relatively minor cos your DL is actually decently good

LuckyLloyd

Cheers, will definitely give that a try!

nice_guy80

proper breathing and bracing to stabilise the trunk and back position would also help
as well as making it a leg exercise - most of your pull is coming from your upper back.

Hanley

nice_guy80 wrote: »

proper breathing and bracing to stabilise the trunk and back position would also help
as well as making it a leg exercise - most of your pull is coming from your upper back.

You mean lower back?

nice_guy80

Hanley wrote: »

You mean lower back?

I see rounding in the shoulders to get the bar off the ground

LuckyLloyd

nice_guy80 wrote: »

proper breathing and bracing to stabilise the trunk and back position would also help
as well as making it a leg exercise - most of your pull is coming from your upper back.

nice_guy80 wrote: »

I see rounding in the shoulders to get the bar off the ground

I wish I could pull 205 mostly using my upper back, that would be awesome! :pac:

I agree my shoulders and upper back aren''t tight to begin with as Hanley said, but I'm not sure I agree that they round out further to any significant extent through the pull that would indicate they are the primary driver.

Additionally, my hams and glutes tell me I'm using them after I pull so they are involved to some degree!

Mellor

nice_guy80 wrote: »

I see rounding in the shoulders to get the bar off the ground

But they stay more or less in that position throughout.
Shoulders rounded forward and braced, is not the same as pulling with shoulders/upper back.

Hanley

nice_guy80 wrote: »

I see rounding in the shoulders to get the bar off the ground

For him to be pulling with his upper back, it would have to change position during the lift, but it does. And even if it did the potential ROM from the upper back is so small you could never complete a deadlift just using it.

...and I actually think his upper back is probably one of the weaker links in the chain anyway. But it's hard to tell whether it is or not without seeing a braced well set up lift.

fungie

My shoulders look like they round but stay in the same position throughout. I'm just wondering is what going to lead to a injury eventually. Haven't been lifting very long but find deadlifting much easier than everything else, I also feel very comfortable in this position.

Basically, do I need to change?

Hanley

fungie wrote: »

My shoulders look like they round but stay in the same position throughout. I'm just wondering is what going to lead to a injury eventually. Haven't been lifting very long but find deadlifting much easier than everything else, I also feel very comfortable in this position.

Basically, do I need to change?

Shoddy angle really, but from what I can see looks like you need to sit back and down more. But I've an inkling based off body shape that you won't be able to hold that position very well right now, so rack pulls outta the second hole, a lot of RDLs, core stability and hip mobility work are probably what you need.

If you ever see me training in flyefit, come up and introduce yourself and i'll show ya what I mean.

Hanley

I'm going to put this here again;

https://www.youtube.com/watch?v=bAhZaTcEd-c

Alf Veedersane

Hanley wrote: »

I'm going to put this here again;

Have it in my favourites. Recommended viewing.

LuckyLloyd

Would there be any interest in a general stickied 'form check' thread - i.e. one thread where anyone can pop in and put up a vid of a lift of theirs for review? Could be a very useful resource over time imo.

Alf Veedersane

LuckyLloyd wrote: »

Would there be any interest in a general stickied 'form check' thread - i.e. one thread where anyone can pop in and put up a vid of a lift of theirs for review? Could be a very useful resource over time imo.

Hopefully it goes better than the Critique My Form thread.

LuckyLloyd

Alf Veedersane wrote: »

Hopefully it goes better than the Critique My Form thread.

Didn't even see that thread!! It should be stickied and it should be any lifts people are unsure about imo. If it got going it could be a brilliant place to point a beginner to.

Alf Veedersane

LuckyLloyd wrote: »

Didn't even see that thread!! It should be stickied and it should be any lifts people are unsure about imo. If it got going it could be a brilliant place to point a beginner to.

It would. And the poster could qualify where the lift in the video is in relation to 1RM/3RM etc.

The webinar could be stickied...