Deadlift form check

[Joevfr]

Hello all,

DL form check please...I can see my back is not as straight as it is with lighter weights. Is this form bad enough to reset or push on with more discipline in setting up? Nothing hurts, just getting heavy for me. I do not plan on stopping unless you see something terribly wrong with lift. Thank you.

49, 157 lbs, 280 DL



280 DL - YouTube

[lou t]

1. back is rounding
2. no attempt to tighten your lumbar and get your back in extension
3. shin angle
4. you come over your knees on the way down on some.

lighten up the weight, read the chapter on DL
learn to get your back in extension. Pull with rounded back will cause problems

read the set up. bar of mid foot, start with straight legs, grab the bar without bending your knees, touch your shin to bar, that sets the hip height, pull your chest up hard, then pull

if you listen to the sound on the first pull, that is the bar hitting the plates becuase you didn't pull the sack out of the bar

[Joe Jaloszynski]

You skipped the very easy step of bending from the hips, with stiff legs, grab the bar.

[Joevfr]

Thank you for the replies, I will reduce the weight and tighten up form. I've been reading programming as well and will alternate pulls. I have still been pulling every workout, approximately 10 weeks in after a layoff.


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[Joe Jaloszynski]

Thank you for the replies, I will reduce the weight and tighten up form. I've been reading programming as well and will alternate pulls. I have still been pulling every workout, approximately 10 weeks in after a layoff.


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Why? Just do the steps correct the next time. Use your warm up sets as your chance to tighten up your form.

[David A. Rowe]

You're letting your hips drop, and it's happening slowly the entire set up. Stop that, first of all.

Secondly, your back is fucked up (as lou t pointed out). I want to expand on that a little bit. A pull from the floor and a squat do NOT use the same mechanics for your core/thoracic. You don't hold your spine isometrically when you pull. You must get setup correctly, hold your hips where they are and then shove up/lift/pull up your chest in order to put your back into SLIGHT over-extension.

Think of it like a fishing pole. If you hold your back isometrically, that is a straight pole. As soon as a fish is on the line, the pole bends downward. What we want... is a pole the bends up a little so that when the fish goes on the line.. the pole winds up in a straight position. Make sense?

[Ryan Arnold]

You are also jerking the bar off the floor rather than squeezing it off the floor. As mentioned, follow the steps exactly as written and you'll be fine. I'll make it easy for you:

The Deadlift: Perfect Every Time



1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot – the whole foot, not the mid-instep.

2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.

3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.

4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.

5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until it locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.

[Joevfr]

Thank you again for the suggestions. I re-read the dead lift chapter. There are definitely some adjustments I need to make right from the setup. To begin with, my stance is too wide and my setup is poor. I'll try to correct this next dead lift day. Thanks again.