Deadlift Form Check Requested

[DCM1979]

Hello all,

Requesting a form check on my deadlifts here. Video is of a set of 5 with 460 lbs.

Link: https://youtube.com/watch?v=hH5enHnJ...Qp6lzS7vM2CSI5

Basic Stats:
Age: 29
Height: 6ft
Weight: 220 lbs.
Training and Competitive Powerlifter for past 7 years

Current Lifts:
Squats: 3 sets of 5 with 360 lbs.
Bench Press: 3 sets of 5 with 245 lbs.
Deadlift: 1 set of 5 with 460 lbs.
Press: 3 sets of 5 with 145 lbs.
Power Cleans: 5 sets of 3 with 180 lbs.

Upon my initial analysis after reviewing the video it looks like I wasn’t taking slack out of the bar at all and the bar drifted forward at the beginning of some reps.

I also experience chronic lower back pain that ebbs and flows but never quite goes away. It affects my deadlift but primarily my squat so wanted to see if my deadlift form here could be contributing to that.

Current program is a 4 day split (upper/lower) where I have been doing 3x5 on squats, 5x3 on power cleans, and 1x5 on deadlifts for each lower body day and slowly adding weight (5 lbs. for squat/deadlift per session, 2.5 lbs. for power cleans per session). I’ve been doing this for the past 6 weeks after a short lay off.

Any input would be greatly appreciated, thanks.

[Ryan Arnold]

Put much more emphasis on the squeeze at the bottom. Really squeeze your chest up hard, show your nipples to the wall in front of you. Fix your eye gaze forward a bit more, maybe 10ft in front of you. Narrow the stance by an inch or so on each side

[DCM1979]

Hi Ryan,

Appreciate the feedback.

I narrowed my stance and tried using the cue of the nipples to the wall and extending out my gaze.

Here is my latest set of 5 with 465.

https://youtube.com/watch?v=zGI7ZZs_...G6hAgStl4Ws6dD

I attempted to really pull my chest up more and push my gaze out but still looks like that didn’t change much from last time. I’ll continue to work on these cues.

[Mark Rippetoe]

Your back angle is not the problem. You're coming out of lumbar extension, that's the problem.

[Ryan Arnold]

Start position is improved but your back is unlocking right away. If you can't cue yourself out of this you will likely have to go down to a weight where you can set your back correctly, internalize the cues that allow you to do it correctly and build back up. Some of the articles/vids in this link should help:

Deadlift Form Check

[DCM1979]

Ryan and Rip, appreciate the feedback and helpful articles.