Deadlift form check please

[flobbadob]

Hi, I'm about 2.5 months into training. Been steadily increase my deadlift, not having any issues pain etc wise.

Deadlift 95kg @ 56kg - YouTube

Hope the angle is okay, sorry if not.

Just a note about grip, I try to use double overhand until its not possible anymore. In this set the first 2 are double overhand and the rest are mixed grip. I do all my warmup sets double overhand. Is this an okay way to continue or would it be best to use straps with double overhand or something?

I think the main thing I noticed is I need to move my chest up much more before starting to lift as I've got an arch in my upper back. Anything else I could improve?

Thanks

[Michael Wolf]

The bar looks to be moving pretty straight up your legs over mid-foot, but you're right that you're not really squeezing your back into extension before pulling. We often cue "squeeze chest up" for this, as the part of your body you're most aware of and can see, that moves, is your chest. But it's actually your back muscles, primarily the spinal erectors, that get into extension and via your straight arms, pull the slack out of the bar before lifting it. So, do that.

As far as your grip, I do like the general idea of doing some DOH work, but it's also preferable not to introduce something new and different at the working weight. Do your last warm-up set with the same grip you're going to use for your work-set in the deadlift.

[Michael Wolf]

Also: gain some weight. 56kg is way too light, unless you're still a child or are approx 4'5" tall.

[flobbadob]

Hey, thanks for the feedback.

I'll work on the chest aspect for sure. I also had some feedback from a friend that I'm not engaging my legs enough in the lift, and that my back is doing a disproportionate amount of work. Would you agree with this?
I think pulling myself into position (getting slack out) should help with this.

Lastly what do you mean by DOH work? (google isn't helping me here)

Thanks

[Tom Campitelli]

I also had some feedback from a friend that I'm not engaging my legs enough in the lift, and that my back is doing a disproportionate amount of work. Would you agree with this?

Nope. Ignore this kind of advice. A deadlift is not done with an upright torso. It is a back exercise and judging by your lack of extension, your erectors need to work more, not less.

Lastly what do you mean by DOH work? (google isn't helping me here)

Double overhand work.