Deadlift Check

[CommanderFun]

I don't really pursue much help on my deadlifts, as they've always gone up pretty smoothly for me. Squats and power cleans are really my trouble lifts. But lately I hit a snag and I want to rule out a technique error. This is fresh off a small reset of about 5%, 395x5. I don't see much going on myself. The back looks like it might round slightly out of the bottom, but I don't know if that's just something else that makes it appear that way. It also seems to lock out a little strange on the last rep, I can't quite articulate what it is I'm seeing though.

[Ryan Arnold]

Your back is not getting into extension

Lower Back Position Control with Mark Rippetoe - YouTube

[Jovan Dragisic]

you need this: Knees Out in the Deadlift | stef bradford

[CommanderFun]

you need this: Knees Out in the Deadlift | stef bradford

I read ryan's post at work but I couldn't reply. This was exactly what I was thinking as the likely culprit though. I've been bulking up some and maybe I need to get some more clearance between my legs with some further adjustments. I definitely know how to set my back and have had this verified by a coach in the past.

[Jovan Dragisic]

Make sure you push your knees to the elbows hard on every rep, you will notice an immediate difference.

[CommanderFun]

Make sure you push your knees to the elbows hard on every rep, you will notice an immediate difference.

Yep, did exactly that on my two lighter sets on tuesday, worked out perfectly. I think my waist and much moreso my thighs have grown a bunch and have started to crowd each other out when I setup how I used to. I'll see how it goes on the heavy work tomorrow and get another video of it.

[Jovan Dragisic]

You will want to revert to your incorrect stance on the fourth and fifth rep, so be sure to take extra care on those.

[CommanderFun]

So I finally got another video of a heavy set to look at, and it looks like the problem is persisting at the heavy weights. The back seems to start off set, and then just completely gives way to rounding over once the lift starts. I've been experimenting with possible hypotheses for this, but I think this may just be a case of the erectors not being strong enough. the fact that my last warmup set at 365 looked perfect I think supports this. This is all probably due to me trying to get my deadlifting belt to work again, but it just doesn't, and I guess I have to accept that. Even a 3 incher fucks with setting my back. Progressing with the belt on probably kept the erectors form working like they should, and so here I am with this falling-apart ugly deadlift. I think the best bet here is going to be to back the weight off to something I know my back will stay set for, and work my way up.

[Frank_B]

So I finally got another video of a heavy set to look at, and it looks like the problem is persisting at the heavy weights. The back seems to start off set, and then just completely gives way to rounding over once the lift starts. I've been experimenting with possible hypotheses for this, but I think this may just be a case of the erectors not being strong enough. the fact that my last warmup set at 365 looked perfect I think supports this. This is all probably due to me trying to get my deadlifting belt to work again, but it just doesn't, and I guess I have to accept that. Even a 3 incher fucks with setting my back. Progressing with the belt on probably kept the erectors form working like they should, and so here I am with this falling-apart ugly deadlift. I think the best bet here is going to be to back the weight off to something I know my back will stay set for, and work my way up.

In both videos, I can see you taking a step forward at the end as though you're walking forward with 400 pounds in your hands to set it back on an elevated surface to unload it. Don't do that. Just use a 2.5 pound plate as a makeshift jack.

You're not setting your back to begin with. This is irrespective of the belt. I think you need a belt and I think you also need to learn how to set your back. I know where you can find some good coaches that can help you learn to set your back...

[CommanderFun]

In both videos, I can see you taking a step forward at the end as though you're walking forward with 400 pounds in your hands to set it back on an elevated surface to unload it. Don't do that. Just use a 2.5 pound plate as a makeshift jack.

You're not setting your back to begin with. This is irrespective of the belt. I think you need a belt and I think you also need to learn how to set your back. I know where you can find some good coaches that can help you learn to set your back...

I've had setting my back coached and was told I was doing it correctly. When I went to a squat and deadlift camp here there was actually nothing wrong found with my deadlift at all. Again, at lower weights, the back holds up fine.