Deadlift Form Check 255x5

[Aaron Montgomery]

Improved very much

Wow. Joined the forum just to tell me I've "improved very much"? Never received someone's first post before :P

As a side note, my back feels great today, wouldn't have guessed that I deadlifted yesterday. I'm guessing this means that lifting closer to a SLDL puts more stress on the hamstrings and lower back.

[Aaron Montgomery]

I think I was over aggressive last week with loading the deadlift (did 2 10lb jumps). Lower back felt fried again today: Deadlift 300x5 - YouTube

[BBB]

I think I was over aggressive last week with loading the deadlift (did 2 10lb jumps). Lower back felt fried again today: Deadlift 300x5 - YouTube

Your belt looks like it's a bit tight on you. On some of those reps it looks like you're pushing the bar forward of your mid-foot during setup. You're increasing the moment arm and making the weight harder to lift than it has to be.

[Aaron Montgomery]

Your belt looks like it's a bit tight on you. On some of those reps it looks like you're pushing the bar forward of your mid-foot during setup. You're increasing the moment arm and making the weight harder to lift than it has to be.

ok. I'm not sure how much of the bar pushing forward is my fault, and how much is my garage floors fault. I wonder if getting horsestall mats would help with being consistent.

[Ryan Arnold]

I think I was over aggressive last week with loading the deadlift (did 2 10lb jumps). Lower back felt fried again today: Deadlift 300x5 - YouTube

Yes just take 5lb jumps. Need to focus even more on the squeeze. You are getting your breath before you touch your shins to the bar and losing it a bit by the time you pull. Try touching the shins. Then getting the breath. Then squeeze. Then pull

[Aaron Montgomery]

Yes just take 5lb jumps. Need to focus even more on the squeeze. You are getting your breath before you touch your shins to the bar and losing it a bit by the time you pull. Try touching the shins. Then getting the breath. Then squeeze. Then pull

Will do, thanks Ryan!

[BBB]

Yes just take 5lb jumps. Need to focus even more on the squeeze. You are getting your breath before you touch your shins to the bar and losing it a bit by the time you pull. Try touching the shins. Then getting the breath. Then squeeze. Then pull

It's probably sacrilege to disagree with a SSC, but I'm going to for the safety of the lifter. Aaron, you ALWAYS want to take your breath prior to finishing up your setup, once your body is in position it's NOT comfortable to take a breath, not to mention flex your core to create intra-abdominal pressure. Instead, ensure that once you take that breath and brace your core that you maintain the pressure the entire time. You lose tightness and you'll hurt your back.

If you want, I can explain the technical aspects of this, but I'm sure on a forum such as this it's been covered a million times.

[Ryan Arnold]

It's probably sacrilege to disagree with a SSC, but I'm going to for the safety of the lifter.

If you are advocating taking the breath before touching the shins to the bar then you would be disagreeing with every SSC. Some like to take the breath before the squeeze, some right before the pull. But never before the touching of the shins to the bar.

The Deadlift: Perfect Every Time



1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot – the whole foot, not the mid-instep.

2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.

3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.

4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.

5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until it locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.

[Aaron Montgomery]

Ok, next time I'll take my breaths immediately before the squeeze. Thanks Ryan!

[BBB]

If you are advocating taking the breath before touching the shins to the bar then you would be disagreeing with every SSC. Some like to take the breath before the squeeze, some right before the pull. But never before the touching of the shins to the bar.

That's not true at all and I don't think I've ever seen anyone outside of a novice do what you're describing (successfully). In fact, when I have seen that done (I may have video's ), I've seen people walk away from the bar hunched over with pain which lasts days or weeks.

There are technical and physiological reasons for this. I can write an article on the matter, but I'll just present you with two SSC's who do exactly what I say. Watch the full videos and pay close attention to when they take their breath. I'd also post my own video's, but I'm not a SSC, thus not an authoritative figure on this forum.

Austin Baraki:



Jordan Feigenbaum:



Thoughts?