Repost from my log... The 405 is obviously ugly as fuck but it was a big PR attempt so it won't be perfect. Regardless, my deadlift form has a long way to go so please help me out.
Ok so here's a few of my sets amalgamated into one shitty video... 275, 365 and 405, in regular speed and slow motion.
The 275 looks good to me, my hips are too low in all of them though. I was doing that on purpose but I'm noticing (like Rip says) that before the bar leaves the ground, my hips auto-correct to another position. As it gets heavier my back starts to round and I do some really fucking weird shit where as soon as the bar passes my knees I bring my knees WAY forward and end up locking the bar out with my quads or something since my back is already vertical.
I don't know, weird shit. Thoughts are appreciated.
Minus your setup i thought 275 looked the most solid. After that you start round on all your attempts. Don't move weight in spite of your form. The reason you do that "kness forward" thing is you are squating the weight up. Your back can not stay in extension so you get as vertical as you can and then squat the weight up.
As fort your hips "auto correcting" think about how much energy is wasted every time you do that. Why not start at a position that is most advantageous to your pull?
Yeah, I am setting my hips low on purpose thinking it will make it easier for me to involve my quads more, that is not a natural starting position for me. A natural starting position for me ends up looking textbook SS style, so seeing that I end up in that position anyways I am going to go back to doing them that way from the beginning.
I think the back rounding happens because of the low hips. It makes me round forward so I can reach over the bar. They should look better with my hips higher!
My posterior chain is a weakness for me for sure, I need to bring up my glute/hamstring/lower back strength big time if I want to have a nicer lock out.
I think the back rounding happens because of the low hips. It makes me round forward so I can reach over the bar.
I would suggest that the reason most people lower their hips is so that can obtain extension. With your hips higher it will be tougher to get tight and maintain that position, you will really need to pull your back in tight and get your chest up.
With your hips high your shoulder will be well over the bar as they should be
The autocorrection that you mention isn't so much the problem, but it turns into an overcorrection (look at the 365 slow mo esp.). It's okay to start with your hips low if that helps you to set your back into extension, just raise your hips back up a little into the proper position (while maintaining the extension) before pulling; you will feel this adds more tension to your hamstrings as well.
You're hitching the top of the lift on 365 and 405. Don't be in a rush to lock it out, you need to coordinate your knee and hip extension so that they can lock out together. So slow it down during the top half, 'squeeze' it into lockout, rather than trying to power it up.
It looks like maybe you're using a 'shoot the hips' cue at the top? Stop doing that. Just stand up straight, don't roll your shoulders back, don't push your gut out.
I would suggest that the reason most people lower their hips is so that can obtain extension.
Well that depends on a couple of things. Typically if someone is lowering the hips for that reason, the knees will come forward but in my case I'm trying to keep everything in the same place, just dropping my hips.
Imagine the dude outlined in black is deadlifting properly, the red lines indicate what I'm trying to do. Drop the hips, whole back has to round to try and keep the shoulders and knees in as close to the same position as they were before as possible. As soon as I raise my hips my back will be straight again, I'm pretty flexible so that's never really been a big problem. Lower back strength is most likely a problem though, hehe...
I also suffer from pretty severe sciatica though as well though, especially any time my hamstrings are elongated while maintaining a neutral spine. Really annoying for deadlifting, squatting, barbell rows, RDLs, etc. so there is a chance my body is sort of "guarding" against that with the round back. I don't know what's going on, never had the round back thing before.
Will definitely film my next deadlift day trying the more SS style starting position and see what changes, thanks for the advice.
I know that if I don't start tight I can't get tight.... Just saying. It's like trying to get tight on the way down in a squat...?
I agree with you, I am saying that for my next deadlift day, I will start with my hips higher and with a tighter low back position. I'm saying "yes, the low hip start has proved to be a bad experiment, I am going back to my old way where I start with my hips higher like it says in the book." I'm not saying I'm going to start with my hips low, then try and get tight in the middle of the lift, just poor choice of words on my part that can be easily misunderstood.
"As soon as I raise my hips my back will be straight again" should be read, "As soon as I revert to deadlifting starting with a higher hip position, my back will be straighter".