Deadlift form check
Just broke the 300lb barrier on my deadlifts with a set of 5 at 305. Seeing that my spine is still intact, I'm hoping the form isn't too far off.
I appreciate the critique and help in becoming a better lifter. Thanks!
There's a couple things you should change. First, you'd like to pull with more mid-back extension. Second, your starting position needs adjusting. Open up your knee angle, raise your hips a couple inches (you should feel this stretch your hamstrings when you do these two things), and start with your shoulders a little more in front of the bar instead of directly over the bar. Tuck your chin down further, your head should point down at a spot just a few feet in front of you.
Thanks for the input Mike. I'll attempt to make those corrections on Friday with 315! For the video above, it definitely felt like my back was rounding, in fact I was surprised that it didn't look nearly as bad as it felt.
OK, here's my next round at 315. First three were overhand and the last two were mixed. i promise that my head was pointed more down during my warm up sets.
I do feel some tenderness/tightness in my lower back, but I think it's more from fatigue than injury. FWIW, squats were also heavy for me this evening.
Appreciate the input!
Do you see how you set your mid-back extension at 0:20? That's the back position that you need to lock in and hold through the entire pull and for every rep. Until you make it a habit, it'll be difficult to do this as you get more tired, but the deadlift is a back exercise after all, so try to keep working on that.
Also pay attention to your shoulder position at that same time, 0:20. That's the position that you want to be in as you break the bar off the floor. What you're doing now is, after taking your breath, you shift your weight back at 0:23. You don't want to pull from that position. Make it start from where you are at 0:20.
Sounds good. I think I'm leaning back to get everything tight. But you are suggesting that I should raise my hips to build that tension instead, right? If I understand, I believe the 2nd rep is more what you are looking for.
Thanks again. I think I should be able to get one more deadlift session in before my trip.
Last edited by caveman; 07-28-2012 at 01:59 AM.
OK, after way too long away from the bar while visiting the in-laws. Here is my first session back
One set at 225,
And then another at 275,
315 wouldn't budge...
Thanks again for the help.
Looks good. Now when you are setting up, squeeze your chest up, point your nipples at the wall in front of you, and make sure you hold that position as the bar breaks off the ground.
Thanks for the feedback Mike. When the weight gets heavy for me it becomes challenging to maintain that form. I just need to convince myself that it is a more efficient way to pull and do it. Once I clear up some space in the garage, I'll ask you to check my squat.