How can i improve my deadlifts?

[Claw]

Hi, I started a thread in the technique-section where someone told me I should post in the Rippetoe Q&A section, so I'm just pasting it in here:

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Hello. I have been training for 1.5 years and been focusing on the big lifts. My progression has been okay, especially in the deadlifts as there were no flexibility issues limiting me (like it is in squats).
I reached my deadlift goal of 180KG exactly one year after starting training.

Because of problems with my psoas i have not been able to squat for almost three months, and so the focus has been on the deadlift. After i stopped squatting I have been deadlifting about 3x a week at different intensities.

Stats:
21 years
Height: 180cm
BW: 84KG
Current max: 190KG
Closest goal: 200KG 1st of August
Next goal: 220KG before Christmas
Long time goal: 3xBW which will be about 255KG, and then keep training to see how strong I can get.

I feel my technique is good, but there are always something that can be improved. I find small things now and then that i fix, but often it's easier to find errors in other people's technique than in your own

Here are some videos:

4x170KG (my boss was at work so I couldn't use chalk, haha)


1x190KG (current max)


3x3 170KG (sorry for the bad angle, but at least you get a picture of my starting position)

On this last video my belt is too tight (or i have gotten too fat from 4500-5000kcals the last 10 days + heavy ab work (sorry Rip)) and it affects my core stability. Going up one hole next time.

Sorry for any typos, english is not my first language.
Any feedback is appreciated!

[Mark Rippetoe]

Nice looking deadlifts. Narrow your grip as much as you can tolerate. Other than that, pretty good.

[Claw]

Thank you! I have a tendency to push the knees really hard out during the pull, possibly as a consequence of glute contraction or some other hip-stuff. That's why grip is a little wide. Any narrower and the friction between my arms and knees become noticeable. That is also why my arms are not completely locked out, if they were, I would have to use an even wider grip (or stop pushing the knees out, which seems to decrease my hip extension strength a LOT). I know bent elbows just absolutely suck, but they are staying the the same position throughout the lift and thus no force is lost straightening them out.

Thanks again for the feedback! Will film future heavy lifting and speed-lifting to see if there are any form breakdowns.
Greetings from Norway.

[Claw]

[Meshuggah]

Here are some useful tips... http://www.t-nation.com/free_online_...e_the_deadlift

[Claw]

Thanks, great article!

[Claw]

Some new videos:

3rep PR @ 192.5KG


185KG + 200KG


New PRs yesterday @ 205 and 210KG (with the last 2 wamup sets)