DL form check, third attempt on 1.5 BW and back still rounding...

[usgetata]

Hi this is my 3rd attempt doing 210 lbs Deadlift (1.5 BW).
However, no matter how hard I tried my back was still rounding.
I was doing more like 5x1 because of the stupid non-rounded plates...
Please advise!

[MikeC1]

a) You never even tried to set your back before pulling.
b) The bar can't be jerked off the ground, you have to ease it up.

Go watch the halting deadlift video in the resources section of the site. Watch to see how he pulls, and how he sets his back before pulling.

[usgetata]

Thx MikeC1, I'll go to my homework.
But I did tried to get a big breath, tighten my belly and lower back before each pull... I probably did it wrong.

[MikeC1]

Yes, what you're doing, is you sort of try to get your back in place, then as you take a breath you relax your back. You have to keep the lumbars 'locked in' as you get your breath. If you haven't watched yet Rip's recent video on lumbar positioning, that may be useful for you also.

[John Bono]

Try taking a breath first, then setting your back.

[RobCor]

Looks to me like he takes a breath and sets his back, though because of the angle we can't see how well his back is set.

My tips:

1) The deadlift is not explosive. Squeeze it up, don't jerk it.
2) Do not let your hips rise first - doing so will make it harder for your back to stay straight.

[LudwigVan]

Like everyone else said, you're losing extension as soon as you start pulling. Don't try to yank the bar off the floor. Instead, think of the beginning of the pull as pushing the floor away from you with your feet while keeping your chest squeeze up.

[usgetata]

Thanks for everyone's comment.
Today I lower the weight to 195 lbs and practiced with singles. I tried focus on getting up slowly and chest up. Is it better?

[MikeC1]

Yes, it's better. Though by rep 4 and especially rep 5 it's clear that your back is getting tired and you're not able to keep it locked. Can you see that? In reps 1-3, can you see how your back angle changes (specifically, becomes more horizontal) as you pull the bar off the floor? That needs to be fixed.

[usgetata]

You are right, on rep 5 my back totally lost the tightness...
Any tips on keeping the back angle the same on the way up? I kept thinking to push with the foot and it happened...
I watched the SS DVD again last night. Rip mentioned big chest but didn't talk about how to keep the back angle the same on the way up.