Deadlift Form Check- Hip Height

[jimbolaius]

Hello,

Hoping to get a form check on my deadlift, I think my hips might be too high. I'm reading the blue book- and near the end of Step 2, states to not lower the hips.

Pardon the angle- need to find my tripod for a front 45 degree shot.

Work set of 5 at 200#.

https://www.youtube.com/watch?v=dahOI_Kwmwo

Thanks,
Jim

[Daltonar]

First, the bar looks a bit forward of mid-foot but difficult to tell with camera angle. Second, you're omitting step 4. The process of squeezing the chest up and setting your back WILL get your hips to the proper height (assuming the bar is over mid-foot and you DON'T MOVE THE BAR).

Look at a spot on the floor about 8-10 feet in front of you.

[jimbolaius]

Thanks for the feedback- will focus on step 4 and the eye gaze.

[Jason Donaldson]

Hello,

Hoping to get a form check on my deadlift, I think my hips might be too high. I'm reading the blue book- and near the end of Step 2, states to not lower the hips.

Pardon the angle- need to find my tripod for a front 45 degree shot.

Work set of 5 at 200#.

https://www.youtube.com/watch?v=dahOI_Kwmwo

Thanks,
Jim

First, the bar looks a bit forward of mid-foot but difficult to tell with camera angle. Second, you're omitting step 4. The process of squeezing the chest up and setting your back WILL get your hips to the proper height (assuming the bar is over mid-foot and you DON'T MOVE THE BAR).

Look at a spot on the floor about 8-10 feet in front of you.

Daltonar: The hip height is not set in step 4 - it is set by proper execution of steps 1 through 3. An incorrect execution of step 4 will LOWER the hips from the correct height, hence the need to keep them in place during the fourth step, but the first three steps are what place the hips at the right level.

Jimbo: Your hip height is indeed about righ (though you may be a bit far back from the bar in step 1). However, Daltonar is correct that you are not executing step 4. You're not really setting your lower back at all, especially with reps two and following. You need to set your lower back HARD and squeeze your chest up to set everything, and pause...and only then straighten the knees to push the floor away.

[jimbolaius]

Thank you for the feedback, will really focusing on setting the back hard and pushing the floor, and staying closer to the bar / keeping over midfoot.

Good to know about the hip height, thought it was too high but after watching more instructional videos I think it's alright.

[jimbolaius]

https://www.youtube.com/watch?v=y8ZLOt7xULM

Following up on this with a better angle. Really tried setting my back and keeping the bar closer to my shins / over middle of my foot.

[Jason Donaldson]

https://www.youtube.com/watch?v=y8ZLOt7xULM

Following up on this with a better angle. Really tried setting my back and keeping the bar closer to my shins / over middle of my foot.

These are looking very good to me, Jimbo. You've done a very good job implementing the feedback you're getting.

A couple of things to add:

1) Try holding your valsalva with your mouth open. Right now, it looks like you're holding it against closed lips, and you want it against a closed glottis. Keeping your mouth open is an easy fix to help learn/ensure this. As it gets heavier, this will become more important. (If you're afraid of looking weird, a closed-teeth snarl works, too, so long as the lips are apart.)

2) That looks like a mighty fine belt on the box behind you - wearing it during your deadlifts would make these good lifts even better.

[Daltonar]

Daltonar: The hip height is not set in step 4 - it is set by proper execution of steps 1 through 3. An incorrect execution of step 4 will LOWER the hips from the correct height, hence the need to keep them in place during the fourth step, but the first three steps are what place the hips at the right level.

Roger roger. I was trying to illustrate that if you fail to get into the right position in steps 1-3 step 4 will bring everything together assuming the bar is over mid-foot and you don't move it. Bad explanation on my part.

[jimbolaius]

Hello,

I appreciate the feedback- they were feeling much better. I didn't wear the belt because I thought it might affect analyzing my form / myself setting my back, but I will be using it more so in the future.

Thanks again!

[adamwilliford1173]

Hello,

I appreciate the feedback- they were feeling much better. I didn't wear the belt because I thought it might affect analyzing my form / myself setting my back, but I will be using it more so in the future.

Thanks again!

You still need to get your chest up a lot more.

The hip height is fine.....

Step 3: Drop the knees/bend the hips until the shins touch the bar. This sets the hip height. Don't drop the hips in the next step 4.

Now...lift your gaze "12-15 feet on the floor in front of you". This will help you squeeze your chest up more. Don't look straight down. the correct gaze is 12-15 feet on the floor in front.

Step 4: squeeze your chest up. - you are not doing this at all currently. This is your main issue. Show your chest off to the ceiling.

If you can, keep your chest up a lot and then push the floor with your feet, with long straight arms on step 5 without moving your hips at all during step 3.... If you can manage this you will be doing better.

Shins to bar, freeze the hips, squeeze your chest up a lot more than you think you need to. Push the floor away with your feet while holding the bar with straight arms.