Deadlift form check

[DimDimak]

Following my squat form check in this thread, here is my deadlift from Monday’s workout. Just to inform you, it was my first time I used mixed grip and it was a bit wired. I felt the bar to drift away from my left shin. Maybe I was not close enough to the bar. So except from my work set I included the last warm up set to show my setup.

Deadlift 125kg front side

DL 135kg work set Side View

Thanks a lot

[Tom Campitelli]

Dear Death Touch,

Deads looked pretty good. You are rounding just a touch more than I would like through the middle of the pull, but I've seen worse. Stay tight the whole way up. The reverse grip will often cause the supine hand to push the bar away. You must pull back with your lats on that side. This is one reason I don't love the reverse grip. Try the hook grip. It hurts, but it also fixes that problem.

[DimDimak]

Thanks Tom for you check.

You are rounding just a touch more than I would like through the middle of the pull

I have noticed too, that my back round’s at the middle of the movement even if the weight is pretty low. Do you think it’s a setup issue or I am just slacking letting my chest drop?

Here is the video from my Saturday work out: https://www.youtube.com/watch?v=9_UK-0lgMT0

I only managed 3 reps as on rep 3 I felt a sharp pain at my left side of lower back and also I was feeling during the set that my form is shit. The video proved (if I can critique myself right) that only the first rep was quiet good. On rep 2 and 3 I didn’t even set my back properly. So how should I plan my tomorrow’s deadlift? Try again 140kg or deload a bit and start using the hook grip?

[Tom Campitelli]

Your critique of your most recent deadlift is spot on, although I would stop short of saying your form is shit. You just didn't really squeeze up on your last two reps. Sharp pains in your back are not what we want. How often are you deadlifting? The hook grip is unlikely to necessitate a deload, especially at 140 kg. I would also consider leaving the belt off for a bit. It may be interfering more than it is helping right now. If you have a previous back injury, leave it on.

[DimDimak]

Hello Tom, thanks again for your time. I am deadlifting every other workout. Should I make it one time per week? Until now I was raising the weight by 5Kg every time.
Today it was my deadlift day. I only did my warm up sets because I was still feeling a pain at my lower back and I thought to skip work set just to stay safe. I do not have any major back injury. Sometimes I experience irritation but nothing serious. Using belt makes it indeed harder to set the back but I was thinking the extra tightness it provides helps. But, if it causes problems I will skip it the next time and see how it goes.

[Tom Campitelli]

A leather belt can get in the way on deads. It took me a while to learn to use mine. You are wise to let pain be your guide in matters of the low back. You may want to move deads to once a week at this point. What are your squats right now?

[DimDimak]

On Tuesday I tried 130kg but I could not complete all five reps. I did 3 set of 4 reps. Here is the topic of my squat form check: http://startingstrength.com/resource...ad.php?t=44477

When you say Tom to move my dead to one day per week how my weekly plan should look like? Let’s say I’m going to the gym every M – W – F I will do dead’s every Monday and PC every Friday? On Wednesday after my Bench or Press what should I do? Right now Wednesday is my light day in Squat.

[Tom Campitelli]

This one got buried between Thanksgiving and some recent travels. Where are things right now with your squat?

I like a Monday - dead, Wednesday - chin, Friday - clean setup. I often do chins on the other days, too, but on Wednesdays, I do more of them.

[DimDimak]

I reset both squat and dead’s. On squat I did yesterday 122.5Kg and tomorrow is my dead day where I am suppose to do 135kg as I did 130kg on Friday. Do you still think that I should do deadlifts once per week? Also it’s my second time I stuck at 130kg on squat. If I fail again do you recommend moving to an intermediate program?

[Tom Campitelli]

I think deads once a week works pretty nicely for a lot of people. You may need to move to 2.5 kg jumps at some point. What are your height and weight? How light is your light day on the squat?