Deadlift form check
I have done my homework and already know what i SHOULD be doing, but it doesnt always translate into the real world when you are attempting to put things into motion. (read the book and watched countless videos).
furthest flat back: 225
normal working set: 350
I am really flexible, i just cant seem to get into position, i dont know what is going on. There is no way i would have to start all over at 125 pounds lighter than what i am doing. If i added 5 lbs a week it would take me half a year to get back up to 350, assuming you have a constant surplus, but im not about to get fat.
If i get any lower, im in a squat position and i have almost no leg drive with my scapulae way behind the bar.
-bar over middle of foot
-lower hips until shins contact bar
-chest up and tight (back will NOT allow this)
I have overdeveloped spinal erectors so i wonder if it is causing tightness or imbalance, it is physically impossible to arch my back with a deadlift, even with 135 lbs.
A lot of experienced lifters have told me its ok to use the form i am, these guys are pulling 450-500+ lbs, but dont know what to believe.
Any insight is appreciated.
It looks to me like the bar is not over the mid foot at the beginning of each rep (needs confirmation)
How come your back prevents you from keeping your chest up when you're really flexible ?
Originally Posted by exter
I have short arms, and long legs which make it difficult and i have to bend down extra far to the point where my back is nearly parallel to the ground. If i try to maintain an arch i have to get my hips and glutes ridiculously low which makes pulling anything hard. Stiff leg deadlifts are really easy and can maintain a flat back with 260 lbs for 6 reps.
As far as flexibility, i can touch past the floor with my palms without bending legs and having a straight back, put my leg behind my head, squat with calves to hamstrings effortlessly.
The bars about 3" from your shins as you set up. Should be 1".
If you're convinced you can't deadlift correctly , which I doubt , try Sumo maybe
Originally Posted by Zero
Thanks, i actually did try sumo and i can keep my back perfectly arched every time like clockwork.
I dont want to give up, and i know i will probably have to lower the weight and lose the ego of using a heavier weight in order to fix my form.
I think the realization of doing this the rest of my life injury free is more important than trying to get the heaviest weight up at the present in the long run.
I can do trap bar deads and farmer walks with 385 lbs currently and my back is able to stay in a nice arch too, probably since the handles are up a little higher however, but feel more leg drive because of that.
Both your DL and your messages are kind of hyper. Slow down a bit.
1) If you've watched countless videos and read the book and you know what you SHOULD be doing... then what the heck is your head doing ?! Look down, not up.
2) Your back doesn't look significantly different between the two sets. Maybe a little but i'm not seeing any terrible loss of extension.
What part of your back are you not happy with ?
You don't have short arms, actually it looks like they may be a little long. You're having trouble maintaining your back arch because your back muscles aren't strong enough. If you want to strengthen them, then you have to go lighter than 350.
I am worried overall that my lumbar spine is not straight, i know some upper back rounding is safe but overall i want to achieve a flat back. I just need to be more patient and lower the weight however i believe instead of wanting to jump up in weight when my back is not ready.
Originally Posted by veryhrm
Thank you, i will lower the weight so i can work on my form so i prevent injuries.
Originally Posted by MikeC1