Deadlift form help

[the big chill]

Ok, I finally have a video of my deadlift. Changes made in the past couple sessions:

-mid foot is over the bar, shins about 1 1/2 inches away from bar.

-instead of gripping the bar mid-hand, i now grip it at the base of my fingers.

-instead of rolling the bar to my knees, i grip the bar then drop my hips till shins hit bar.

I’m still have difficulties. I feel like I’m not flexible enough or something. I try to sink my hips lower but it just feels way too uncomfortable unnatural. My lower back isn’t flat and it’s getting REALLY frustrating. I keep reading the deadlift section of SS and watching videos of people who pull properly. They make it look so easy.

135×5
http://www.youtube.com/watch?v=XA4gFZjcYvw

225×3
http://www.youtube.com/watch?v=ADlc5J31AVM

250×5
http://www.youtube.com/watch?v=fUOysU6lm7w

From SS, page 131:

“But it is the hip extensors-the glutes and the hamstrings acting as stabilizers during the initial phase of the pull, that maintain the back angle by exerting tension on the pelvis from the posterior, at the insertion points on the ischium and illium.”

Could this mean I have weak/tight/inflexible hamstrings,glutes and hip extensors?


Also, I think I'm not bending at the knees enough when I lower the weight. I need to address that but feel as though I can fix that within one session. I think most of my problems are on the way up.


I have read the book, watched videos of other people pulling and I just can't get myself to mimick their form. Are there any cues that could help with my problems? My head/neck is up so far because I feel like thats the only way for me to raise my chest. Ugh...

[MikeJanell]

a) Camera man needs to stop drinking before he films you.

b) Need to get over the bar - looks like your arms are perpendicular to the floor, the shoulders should be over the bar.

c) Your not setting your upper back before you pull. Tighten your lats to get a rigid back.

Main thing is to get over the bar and dont lean back when you pull.

my advice - from someone who had similar problems.

[Dastardly]

Firstly, I think it is best you put heavy deadlifts on hold till you get better at setting your back. In the last video you began the pull with a very rounded back, and then rounded it more while heaving it up.

From the first video it is visible that you dont have the setup or lifting technique down yet.

It is described in extreme detail in the book. But I dont mind explaining.

To begin with, learn to set your back into extension. This means you lower back should have a hollow, the muscles should be tight and the spine held in its natural curve. For most people, turning the feet & knees more outward can help, but it is largely an issue of body awareness/muscle control.

Next, make sure to maintain the same back angle as you straighten your legs lifting bar past knees which will move out of the way.

Once the bar is past knees you cant lift your back up/push hips forward to lockout and finish the deadlift.

Then lower the bar in the same way it came up, move the knees out of the way and lower the bar with it maintaining contact with legs all the way down.

[the big chill]

Firstly, I think it is best you put heavy deadlifts on hold till you get better at setting your back. In the last video you began the pull with a very rounded back, and then rounded it more while heaving it up.

From the first video it is visible that you dont have the setup or lifting technique down yet.

It is described in extreme detail in the book. But I dont mind explaining.

To begin with, learn to set your back into extension. This means you lower back should have a hollow, the muscles should be tight and the spine held in its natural curve. For most people, turning the feet & knees more outward can help, but it is largely an issue of body awareness/muscle control.

Next, make sure to maintain the same back angle as you straighten your legs lifting bar past knees which will move out of the way.

Once the bar is past knees you cant lift your back up/push hips forward to lockout and finish the deadlift.

Then lower the bar in the same way it came up, move the knees out of the way and lower the bar with it maintaining contact with legs all the way down.


I would love to just "set my back into extension" but I'm not quite sure how. I have no idea what my back looks like when I pull and honestly, all of my deadlifts feel fine - no lower back pain whatsoever. What type of cues could you suggest for setting my back? Should I lower my hips more in order to get rid of the lump in my lower back?

I know the correct form is in the book - i've read it numerous times. Like I said it's just so fucking hard for me to get into that position. I watch so many videos of Rip's seminars/professional lifters performing the deadlift, yet I can't keep my back flat.

[MilkEnthusiast]

There is a cue for this in the book. It might be in the squat chapter, but I can't remember right now. Just checked; it's page 38 if you have SS 2nd edition.

Naturally, this cue will help you with your setup, but you should probably back off the weight in order to rebuild your pull with the proper technique.

[the big chill]

Guys, I figured out what my problem is... My feet are way too close to each other. Normally I was only like 8 inches apart. Today at work at widened my feet to about 15 inches and bent down to my imaginary bar and I could feel everything tighter and flatter. I can feel my neck in its natural position and everything feels a lot better. I know once I pull next week and record myself my form will be a ton better.


Thanks for the help though guys, I know it probably gets horrible having a million people post up technique videos.

[Dastardly]

I forgot to mention widening stance, try turning feet out too, it can help.

In terms of cues, take a big breath and puff your chest out/up as much as possible.

[Balazs]

Hey big chill,

I've had the same problem with not being able to correctly set my back for the pull, even though I was pulling ok weight and had no pain whatsoever. I believe someone earlier mentioned the drill in the book that helps you learn when your back is in the correct lumbar extension, so I'm seconding that recommendation, use the Superman drill described in the squat chapter of SS, it will help you develop the feel for the correctly set back. Good luck with your training.

[MikeJanell]

Gonna save you alot of time here.

Problem isnt your foot width position - changing this might help with your balance but it isnt going to magically keep your back into extension.

Check out this article by Rip:
http://library.crossfit.com/free/pdf/51-2006_AnalysisofDeadlift.pdf

Look at the picture on the first page. The vertical line is the key point here. Compare this guy's arm position to the arm position in your video. In the article the arm makes about a 10degree angle with the vertical plane. In your video before you pull it looks like your arms are completely vertical.
When you pull from this postion, its extremely difficult to keep your back from rounding.

Read the article (the important stuff is at the end so read the whole thing). You really need to get over the bar and start your pull with your shoulders over the bar.

btw for your next vid, pull the camera back a bit so we can see your whole body and bar.