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Thread: LP Week 3 Deadlift Technique

  1. #1
    Join Date
    Apr 2023
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    Default LP Week 3 Deadlift Technique

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    3rd week of my LP. Hoping for some critical feedback for my deadlift. 210lb. Thanks in advance. deadlift 210lb. LP week 3 - YouTube

  2. #2
    Join Date
    Jan 2023
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    255

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    Lift your chest.

  3. #3
    Join Date
    Aug 2012
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    New York
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    2,014

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    Hi SG,

    You have some flexion happening here from the get-go. Do a little homework on what lumbar extension looks and feels like. I think your knee position could be better, too. Rep 5 was a particularly stiff-legged pull that would have been better with more quad involvement.

  4. #4
    Join Date
    Apr 2023
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    399

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    Instead of dropping your hips to move your shins to the bar and locking them in there, you are "bouncing" your hips down, banging your shins into the bar, which pushes it forward, then raising your hips up by straightening your knees. When you being pulling, your hips are too high/knees are too straight, and the bar is forward of the midfoot.

    Follow the teaching progression. At the end of each step, you should be able to hold the position and count a beat. Do not move anything except to move into the next position. Grab the bar: freeze. Lower the hips to bring the shins to the bar: freeze. Squeeze the chest: freeze. Then push the floor away to begin the pull.

    Related to that, you are not setting your back as a discrete step: you are using the lifting of the bar by squeezing the chest to begin the pull. At lighter weights, squeezing the chest might "float" the bar off the ground, but that does not begin the pull. Make sure your back is fully locked before you begin moving either your knees or hips.

    When you set the bar down, follow the steps in the exact opposite order. You might have to unset your back for the last few inches, but don't round your back until your hip angle is as closed as it can possibly be. You're getting several inches just letting your shoulders cave down.

    You are also exaggerating the lockout of the top. Stand up straight: don't lean over backwards.

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