Deadlift form check
- Thread starter tom_e
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Caporegime
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Hi Tom
Good going there. A few things I noticed:
- keep form even on the last rep. I noticed that you arch your back as you put the weight down for the last time; make sure to keep your head up and your arse out right up to the last drop to avoid problems later on.
- are you dropping the weight all the way to the floor after each rep? I can't see from the camera angle, but if not, it's not a deadlift.
- the barbell should be in contact or near as dammit in contact with your shins then thighs right up to the top and back down again. Once it's past your knee, it seems that the barbell is too far from your thighs. This may be because you're leaning too far forwards; try curling your toes up and makes sure you're driving through your heels not the balls of your feet.
- please rotate your video, my neck hurts
.
Looking good though, keep it up
.
Good going there. A few things I noticed:
- keep form even on the last rep. I noticed that you arch your back as you put the weight down for the last time; make sure to keep your head up and your arse out right up to the last drop to avoid problems later on.
- are you dropping the weight all the way to the floor after each rep? I can't see from the camera angle, but if not, it's not a deadlift.
- the barbell should be in contact or near as dammit in contact with your shins then thighs right up to the top and back down again. Once it's past your knee, it seems that the barbell is too far from your thighs. This may be because you're leaning too far forwards; try curling your toes up and makes sure you're driving through your heels not the balls of your feet.
- please rotate your video, my neck hurts
.Looking good though, keep it up
Cheers fella, yep I lightly touch to the floor on each rep dont want to slam it down as its not a platform just the laminate floor.
Il definately try the toe curling as driving through my heels is something i really have to think about and I was hoping youtube would have some rotate settings but it doesnt
Il definately try the toe curling as driving through my heels is something i really have to think about and I was hoping youtube would have some rotate settings but it doesnt
It is a DEADlift, so that is how it should be done, but I only really do it on my heavy sets
Not bad at all.
Few points:
Get those shoes off - Running shoes are going to absorb some of the pressure and also make keeping balance slightly harder. They'll also tip you slightly further foward. So ditch them of deadlift in something with a solid flat sole. Sock/Bare foot is free and will last forever.
Push through the heels - It looked a bit that you might have been pulling with your back slightly but I am viewing it sideways. Heels leads me onto my next point...
'Dead'-Lift: I used to deadlift the same as that just allowing the bar to touch the floor. More recently I switched and the weight is now in contact with the floor for 1-2 seconds. Not only is this harder but it also allows you to keep perfect form as you can reset yourself and adjust your grip. It also gives you a chance to time your breathing. It will eliminate pull or stretch resulting in a curve of your back resulting from the sudden change of direction of the weight. Being lowered and then suddenly feeling 'heavier'. Pop it down and start from the begining between reps.
Other than that good effort
Edit: The arch in your back might be due to suffering from kyphosis? Or you're not pulling your shoulders back. Keeping them back removes any movement/flex from the shoulders and arms which will only make each rep longer and more difficult. It also gives your upper back a proper hammering! This is only something I picked up on recently with myself don't let the weight pull them foward.
Few points:
Get those shoes off - Running shoes are going to absorb some of the pressure and also make keeping balance slightly harder. They'll also tip you slightly further foward. So ditch them of deadlift in something with a solid flat sole. Sock/Bare foot is free and will last forever.
Push through the heels - It looked a bit that you might have been pulling with your back slightly but I am viewing it sideways. Heels leads me onto my next point...
'Dead'-Lift: I used to deadlift the same as that just allowing the bar to touch the floor. More recently I switched and the weight is now in contact with the floor for 1-2 seconds. Not only is this harder but it also allows you to keep perfect form as you can reset yourself and adjust your grip. It also gives you a chance to time your breathing. It will eliminate pull or stretch resulting in a curve of your back resulting from the sudden change of direction of the weight. Being lowered and then suddenly feeling 'heavier'. Pop it down and start from the begining between reps.
Other than that good effort
Edit: The arch in your back might be due to suffering from kyphosis? Or you're not pulling your shoulders back. Keeping them back removes any movement/flex from the shoulders and arms which will only make each rep longer and more difficult. It also gives your upper back a proper hammering! This is only something I picked up on recently with myself don't let the weight pull them foward.
Indeed not bad in my opinion. I did some 180kg for 5 today in nike shox, amazing compression, definitely not recommended
Listen to the other guys on floor form etc if you want to do a correct "deadlift", but I have the bar set a few inches below my knee and lightly touch the rails every rep rather than actually stopping. Practice until you get it right properly though before trying anything more individual
Listen to the other guys on floor form etc if you want to do a correct "deadlift", but I have the bar set a few inches below my knee and lightly touch the rails every rep rather than actually stopping. Practice until you get it right properly though before trying anything more individual
Something I've recently adopted is a different grip for all pulling work. Apart from where the weight requires a 'regular' grip.
Instead of wrapping your thumb-under (for example on pull-ups/pulldowns/chins. Position it so that it is going 'over' with your fingers and no longer gripping your fingers from the opposite direction. This should work your forearm a fair bit and improve grip a bit without having to specifically isolate.
You can press like this too but I don't have the balls as there's a greater risk of injury if the bar slips and lands on you.
Alternatively look up 'hook grip'.
Instead of wrapping your thumb-under (for example on pull-ups/pulldowns/chins. Position it so that it is going 'over' with your fingers and no longer gripping your fingers from the opposite direction. This should work your forearm a fair bit and improve grip a bit without having to specifically isolate.
You can press like this too but I don't have the balls as there's a greater risk of injury if the bar slips and lands on you.
Alternatively look up 'hook grip'.
I've seen that mentioned a few times, its also known as a false grip I think
Man of Honour
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Stand with your feet slightly shoulder width apart, and look down, the bar should cut your foot in half - that's what you should see, half your foot.
Don't bring your arms too wide, the wider apart your arms the higher you have to lift the bar. Your knees should slide along your forearms as you lift.
You should almost be scraping the bar up your shins.
Bend down more! Your legs are almost straight, you should almost be in a squat position.
Push with your heels - do not pull the bar up, I could see you pushing through your toes a bit. You should almost be falling over backwards were it not for the bar.
COMPLETELY unload the bar between each rep. Especially important as you get heavier as you may need to readjust grip, and re-evaluate form, foot position etc...
Your back should stay straighter, try and keep your lower back neutral and your shoulders back.
As you get to the 2/3rd point of the lift, push your hips forward.
Even though I made lots of comments, they are not criticisms, as in general the form is good. It just needs a bit of fine tuning.
Try not to use gloves if you can avoid it, it won't help your grip development, I used to use gloves and tried to deadlift without them, could hardly hold onto 120kg. Fortunately now without gloves or straps I can do considerably more.
Don't bring your arms too wide, the wider apart your arms the higher you have to lift the bar. Your knees should slide along your forearms as you lift.
You should almost be scraping the bar up your shins.
Bend down more! Your legs are almost straight, you should almost be in a squat position.
Push with your heels - do not pull the bar up, I could see you pushing through your toes a bit. You should almost be falling over backwards were it not for the bar.
COMPLETELY unload the bar between each rep. Especially important as you get heavier as you may need to readjust grip, and re-evaluate form, foot position etc...
Your back should stay straighter, try and keep your lower back neutral and your shoulders back.
As you get to the 2/3rd point of the lift, push your hips forward.
Even though I made lots of comments, they are not criticisms, as in general the form is good.
It just needs a bit of fine tuning. Try not to use gloves if you can avoid it, it won't help your grip development, I used to use gloves and tried to deadlift without them, could hardly hold onto 120kg. Fortunately now without gloves or straps I can do considerably more.
Soldato
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This sounds incredibly dangerous. When pressing, your wrists shouldn't be bent back, right? If so, I can't see how you could even hold the bar with this sort of grip.
I would say your form was good have a look at this, someone else posted here.
I'm not a huge fan of Deadlifts but this technique is perfect for me I follow this to the letter, Ill put it this way I'm chasing Mr Morba's PB
.Deloading is important when you are going heavy for a first time
Man of Honour
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Deloading is important, end of. You need to pick up the dead weight, hence the name deadlift. Else you're doing RDLs or SLDLs.
That's a kyphotic curve, nothing to do with his form
You're lacking flexibility though chappie, depth from the legs is poor. I'd say you've got tight glutes, hams and calfs, work on your flexibility, this'll also help address your (slight) postural dysfunction.
Otherwise, FF is your man
Ant
Check out some static stretches to help with flexability. Improved flexibility for the deadlift will also help in your squat and lunges making the exercises more comfortable and you might even see some progression.
In regards to the flase grip. I only use it for pulling as for some reason it feels that little bit tougher than a regular grip. I've never, nor do I intend, to use it for any pressing. I've seen bench fails on youtube which usually are all using a false/suicide grip.
In regards to the flase grip. I only use it for pulling as for some reason it feels that little bit tougher than a regular grip. I've never, nor do I intend, to use it for any pressing. I've seen bench fails on youtube which usually are all using a false/suicide grip.
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