Deadlift form check (376X5)

[TalEphrat]

Hello
I'm currently on a great linear progression in the deadlift, but I'm afraid my lumbar isn't at the perfect position it should be.
Stats:
Age: 20
Height: 5"7'
Weight: 203lb
Squat: 330 (3X5)
Press: 157X5
BP: 247X5

My question is about the lower back. The upper back seems to be in a good position as far as I can identify. But I'm not sure about the lower back - is it relaxed?
The first rep of the work set wasn't good, I know, but the other 4 show my "real" technique - and I'll be happy if you guys could help me critic.

Here's the video: (the video of the 120kgX1 and the 100kgX3 mixed so the 120kgX1 is the first and the 100kgX3 is the second, despite the text written)
http://www.youtube.com/watch?v=cD52j7KZySU



Any help would be welcome... thank you all!

[Nick D'Agostino]

You have to Chest Up more in the setup. It has to feel like your raising your chest so hard the bar is going to hover off the floor. Your back is not relaxed it just needs to be tighter before you start pulling. Other then that the bar bath and setup look good. Just focus on setting your back tighter before you pull.

[TalEphrat]

You have to Chest Up more in the setup. It has to feel like your raising your chest so hard the bar is going to hover off the floor. Your back is not relaxed it just needs to be tighter before you start pulling. Other then that the bar bath and setup look good. Just focus on setting your back tighter before you pull.

Thank you very much for the reply.
Is it possible to position the upper back tight and to relax the lower back? or if the upper back is tight, than the lower back can't be relaxed?
I just have no idea about the anatomic details there, so I ask...


Thanks again!

[Nick D'Agostino]

Yes it is possible I don't think it is the case here. The chest up cue, when preformed properly, will set the entire upper and mid back in extension. Most people cannot get their lumbar muscles into extension in the start position, so I was looking for a normal lordotic curve, or a neutral position in your setup. Do you have an awareness of your lower back muscles? Can you do this http://startingstrength.com/index.ph...sition_control? If you can do that with your lower back, try to do it bent over in the setup and tell me if you feel a difference. It appears from the video the entire back needs to be set tighter. Trying to lift the chest and arch your low back at the same time during the setup should make a noticeable difference.

[TalEphrat]

Yes it is possible I don't think it is the case here. The chest up cue, when preformed properly, will set the entire upper and mid back in extension. Most people cannot get their lumbar muscles into extension in the start position, so I was looking for a normal lordotic curve, or a neutral position in your setup. Do you have an awareness of your lower back muscles? Can you do this http://startingstrength.com/index.ph...sition_control? If you can do that with your lower back, try to do it bent over in the setup and tell me if you feel a difference. It appears from the video the entire back needs to be set tighter. Trying to lift the chest and arch your low back at the same time during the setup should make a noticeable difference.

Yes, I can do it, but when I try to do it when I'm bent over it doesen't do anything. I don't even feel these muscles work when I'm trying to arch the lower back (when bending over). I can squeeze the upper and mid back so I can feel it "burn" but it's not the case in the lower back muscles...
Maybe I need to stretch the hamstrings a bit before I deadlift?


Thank you very much for the reply, and sorry for my late reply...

[osv2]

Yes, I can do it, but when I try to do it when I'm bent over it doesen't do anything. I don't even feel these muscles work when I'm trying to arch the lower back (when bending over). I can squeeze the upper and mid back so I can feel it "burn" but it's not the case in the lower back muscles...
Maybe I need to stretch the hamstrings a bit before I deadlift?

I think you may wish to try the alternate setup trick that I believe is described somewhere in SS:BBT3: stand tall, chest up, back tight, then unlock knees and bend at your hips as much as possible without loosing the tightness, then squat down (by knees) to reach the bar, keeping back tight, and that's your correct setup position.

Alternatively, for some it helps to drop hips lower, setup the spine, then raise hips back to correct initial position.