Deadlift Form Check

[Simma Park]

Is the bar is in contact with your legs all the way up? It looks like it isn't, but I only have the one angle, and it's not great for judging this.

You're looking down a bit too much when you set up. Just stop worrying so much about your head. It wasn't awful to begin with, and I think your attempts to correct it are messing with your ability to concentrate on more important stuff.

You need to shove your knees out to the sides and push your lower gut into the space that this creates between your thighs. This has nothing to do with being fat or thin. It's a cue to help you get your lower back into proper extension.

And get everything tight BEFORE you start the movement. In other words, you should be pulling up on the bar a bit already to help you take the slack out of your arms and back as part of your setup before you start the push off the floor.

Also, shift back a bit. You're a little too far forward. You will find that this will lower the hips a bit and make it easier to keep the bar in contact with your legs all the way up.

[mun.1010]

Here is my latest Deadlift

http://www.youtube.com/watch?v=72Hw8...=youtu.be&t=42

Summary
-I feel bad about this deadlift :-(
-I forgot most of the cues like already pulling with the arm.
-I didnt tighten my abs when pulling

Questions
-How do I keep my back in extension when pulling?
-Is the weight too heavy?
-Should I repeat this weight next session? or reduce it?

[veryhrm]

Just keep at it. These aren't bad at all.
Different reps have different good parts. e.g. before your first rep your back was set in extension very well, but when you pulled you moved your hips up first w/o moving the bar. 2nd rep the set isn't as good, but the hips start in the right place.

To get it in position. Reread spars advice about getting your gut between your thighs. You may have to bring your heels a bit closer together so that you can turn your feet out a little so that you can push your knees out which may let you get better pelvis position.

To keep it in position mmm... i don't know, just do it. Part of it is just practice.

[Simma Park]

Basically, at 0:47, you have a good setup. Then you start to overthink it, and you mess yourself up.

Once you have a good setup (as at 0:47), keep everything tight so that nothing moves out of place, and start the lift by pushing against the floor with your feet.

Don't think about starting it by pulling it up using your back, because this is causing you to do all kinds of weird things with your back and lose extension.

Also, you're overdoing lockout. Just stand up straight and lift your chest slightly at the end. Don't shrug your shoulders back like that at the top.

Also, I agree with veryhrm--you might want to bring your heels a little closer together and turn your toes out so that you can benefit more from opening up your knees when you set up.

[Gwynn]

I think you should try a set in long socks. I'd find it hard to really drag the bar up my shins without something covering them.

[mun.1010]

Thanks for the tips I will write it down this time and read the cues before starting, I also reread the deadlift chapter :-) thanks again for your time

[mun.1010]

Here is my latest Deadlift

http://www.youtube.com/watch?v=sLv9U...=youtu.be&t=34

Summary
-Should have listened to Gwynn's advise, felt like I was digging a ditch on my shins.
-I felt that my set ups were a bit more consistent.
-Before the last rep my brother was telling me that I was slanting to the left in lockout.
-Set felt a bit harder and draining.

Questions
-Am I locking out correctly?
-Is the set up good enough throughout the set?
-Is it supposed to feel somewhat similar to the squat when pushing with the feet?

[veryhrm]

The set-up looks good.

The lockout doesn't look finished. Before it was too much, now it's not enough... stand up straight. Can't tell about your side to side from this angle. Uneven side to side would only happen if you're gripping unevenly or if your grip is slipping.

Speaking of which, you should probably look into getting some chalk or chalk equivalent because even if you're not slipping now you probably will be soon.

-Also, this set was too slow. Go faster between reps. Ideally it's just 1 or 2 seconds between reps. 5 or 10 maybe ok but pushing it. More than that not really.

(and yes, you should have listened to Gwynn's advice.)

"-Is it supposed to feel somewhat similar to the squat when pushing with the feet? "
Don't know how to answer that. Both of them involve straightening your legs and standing up while keeping your weight balanced over midfoot so there are definite similarities.

But they feel pretty different to me.

[Simma Park]

-Should have listened to Gwynn's advise, felt like I was digging a ditch on my shins.

Yes. Cover your legs. It's in the book, actually.

-Am I locking out correctly?

Stand up all the way. Just don't lean back and pull your shoulders back the way you were before.

-Is the set up good enough throughout the set?

It looks good, although it deteriorates toward the end.

-Is it supposed to feel somewhat similar to the squat when pushing with the feet?

Not really. If you mean, should you feel the effort your quads, yes, in the very beginning when you're breaking the bar off the floor. But not to the same extent as during the squat.

What are you doing valsalva-wise? I ask because there's still loss of back extension as you break the bar off the floor, and it appears that you have your stomach sucked in when you stand up. You're not supposed to pull your stomach in when you valsalva. You're not supposed to pull in or push out. You fill your stomach with air, and then you tighten your abdominals. You do not pull them in. Just making sure you know this.

Also, it may help in the beginning to have a friend give you a tactile cue. Have your friend press his/her fingers firmly on the erectors in the lower back as you're breaking the bar off the floor to remind you to keep those muscles as tight as possible. Remember to have him/her step back away from you after you break the bar off the floor so you don't have to be distracted by them for the rest of the movement.

[mun.1010]

Sadly I was sucking my stomach in when I fill it with air, thanks for the heads up. and thanks for the image I will try to get a partner to press on that spot.