Deadlift form check.  5 x 265lbs Deadlift form check. 5 x 265lbs

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Thread: Deadlift form check. 5 x 265lbs

  1. #1
    Join Date
    Sep 2019
    Posts
    19

    Default Deadlift form check. 5 x 265lbs

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    35 years old, 5'7", 189 lbs. Previous thread here.

    5 x 265lbs.

    I still need to tuck my chin / keep my neck straighter, but the upward strain is getting less pronounced.

    I'm pulling hard on these in the name of progress, and my eyes don't have the experience to make a call on lumbar flexion. Progress, or practice?

    Many thanks,
    -Andrew

  2. #2
    Join Date
    Apr 2019
    Location
    Vienna, VA
    Posts
    50

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    Pull the slack out of the bar before pressing your feet through the floor. You can hear the bar clinking against the plates as you start your lift. That's a telltale sign that you aren't pulling the slack out first.

  3. #3
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
    1,799

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    Need to get the setup right. You are setting up too far away from the bar, causing your hips to be too low, throwing off the bar path. Just do it like this:

    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.

  4. #4
    Join Date
    Nov 2007
    Location
    East Coast
    Posts
    2,460

    Default

    Hips are too low and you are rolling the bar forward before you start the pull

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