Deadlift Form Check.

[Inhyuk Eun]

Hi. Coaches.
My name is Inhyuk.
I'm 26, 5.8"", 188lbs.
I've been doing SS Program about a year.

And this is my last deadlift work set.(150kg - 330lbs)
It is really first time to me to lift 150kg.
It feels very heavy, feels like my hands fall apart.
In 2reps, callus of right hand fell off and start to bleed.
Because of this, I just couldn't make all 5reps.

http://youtu.be/qPieue939kU

I want to know my form is acceptable.
And besides, I read and reread SS book but I cannot fully understand what "Squeeze the bar off the floor" means. It probably because of my poor english.
Does It means grap the bar hard and lift my chest??
Or Do I have to push the floor by my feet like someone said?

[Mac Ward]

To your questions, "Squeeze the bar off the floor" means don't jerk it, but rather, pull harder and harder while maintaining form to lift the bar off the floor. Squeezing your chest up means lift your chest hard without lowering your hips.

To you lift, this is not a set of five, nor is it a set of two. This is two singles. You need to set your back harder, and perform a set of five. If you have been doing the program for 1 year and are only pulling 150Kg, you are no not truly doing the program. Eat more, train with regularity, follow the program. Recommend you drop 10Kg and hit a solid set of 5 and then add 2Kg each day until back to 150.

[Inhyuk Eun]

Hello. Mr.Mac.
Thanks for the quick reply.
And now I'm really glad to know what "Squeeze the bar off the floor" means.
My program is not going well because of some minor pains from poor technique.
But I'm trying hard to follow the program and some good advice from this forum.
Okay, I will drop 10kg and make a solid set of 5.

One more question, It is shameful but because of my poor recovery, I have been doing SS program version that include BackExtension.
Do you think I have to back the program only do Deadlift and Powerclean?

[Mac Ward]

Hello. Mr.Mac.
Thanks for the quick reply.
And now I'm really glad to know what "Squeeze the bar off the floor" means.
My program is not going well because of some minor pains from poor technique.
But I'm trying hard to follow the program and some good advice from this forum.
Okay, I will drop 10kg and make a solid set of 5.

One more question, It is shameful but because of my poor recovery, I have been doing SS program version that include BackExtension.
Do you think I have to back the program only do Deadlift and Powerclean?

The program as written is the most effective and efficient method to get you through the novice stage. Eat, Rest, Do the program as written. If you do not do all three things, than you are not doing the program, and I cannot speak for your results.

Stick to the program as written.

[Inhyuk Eun]

Okay. I will.
Thanks for the comment!!