Deadlift - Lower Back Check

[Brandin138]

This was a PR for me, 445x3 (I'm 6'2, 228). During the set my back felt like it was rounding, but I don't think it looks too bad in the video. The 3rd rep is a bit worse than the others, and during the rep I felt the bar drifting forward (it looks like I didn't sit back quite enough so my shoulders were ahead of the bar). Any criticisms/tips? I'm running 5/3/1, any preferred assistance lift for strengthening my lower back (currently doing RDLs and back extensions).

Thanks, I appreciate it.

http://youtu.be/OGyzz94K2IU

[Michael Wolf]

Looks like you're starting with the bar over your toes instead of right over the middle of the foot. Before each rep, align the bar over midfoot (do this on the first rep by stepping in so the bar's an inch away from your shins and moving neither your feet, nor the bar, at all after that), as well as your own weight over midfoot. Squeeze up and pull from that position, making sure to actively pull the bar into your legs the whole way.

You're also looking a bit close. Try looking at something a bit further away, 10-15 ft.

[Kaplowitz]

Looks like you're starting with the bar over your toes instead of right over the middle of the foot. Before each rep, align the bar over midfoot (do this on the first rep by stepping in so the bar's an inch away from your shins and moving neither your feet, nor the bar, at all after that), as well as your own weight over midfoot. Squeeze up and pull from that position, making sure to actively pull the bar into your legs the whole way.

You're also looking a bit close. Try looking at something a bit further away, 10-15 ft.

I am not a coach but the bar is definitely too far away from your legs. In SS it talks about how letting the bar not go right up your shins creates a "moment arm" and makes the movement harder to do. Also, not pulling the bar directly up your legs increases the chance of lower back rounding.

[Michael Wolf]

I am not a coach but the bar is definitely too far away from your legs. In SS it talks about how letting the bar not go right up your shins creates a "moment arm" and makes the movement harder to do. Also, not pulling the bar directly up your legs increases the chance of lower back rounding.

This is redundant after my response to the OP, but yes.

[Brandin138]

Thanks for the responses, I typically line the bar up with the knot on my laces. I may have done something differently this set, the bar did feel like it was farther forward than normal. Lower back looks ok though?

[Michael Wolf]

It wasn't perfectly flat, but it was within normal parameters for a PR triple when that weight is up into the mid 400's. You should squeeze up as hard as you can and work hard to maintain a rigid back in extension. But if you're pulling PR triples at 445, you're already implicitly saying you care more about getting stronger than the very small chance that something might happen if you go into a bit of flexion during the set.

[Brandin138]

Thanks, I appreciate all you guys do here.