Can't get deadlift form right..

IwantanewPC · 19 Dec 2006 at 01:32

Can't keep my back straight no matter how light the weight! I've even gone as low as 20lbs lol, and it still won't stay straight.

Is it because I'm using a regular barbell and thus I have to bend down further to reach it and my back has got to bend?

I notice from watching videos of people deadlifting that they don't squat down that far, instead they bend at the waist a little... but isn't this dangerous?

Any tips to get my form sorted would be much appreciated because I don't wanna leave this exercise out, I've heard how great it is.

ExRayTed · 19 Dec 2006 at 02:46

Your back doesn't have to stay 'straight' ..just not rounded at all.Your legs and hips are both used in the movement.You are right to ask about correct form as bad form can be dangerous as the weight rises.

Check out this page for a video on good deadlift form.

Here

brocksta · 19 Dec 2006 at 08:47

It gets dangerous when you put your weight on the front of your feet, thus putting more strain on your back and less on your legs. You need to make sure you are constantly lifting from the heel of your feet, just like squats. It also helps to keep your head up and looking forward. Make sure the barbell is close to your legs when lifting

Styles · 19 Dec 2006 at 11:07

As above really, lift off the heals with the bar close to your shins and all the way up your legs. Your back wants to be straight(upright) at the same time as you knees straighten out completely. You will find it beneficial to find a focus point and stare at that which will keep your head up and thus help improve your form dramatically. It can be anything at all, I use a large screw head that's in one of the rafters above me to stare at. Gives me focus.

IwantanewPC · 19 Dec 2006 at 11:14

http://www.thesportselite.com/videos/deadlift.html

See, in this video he is bending quite a lot at the waist.. but I don't. From my starting position my butt is quite near the ground.. and that is how low it goes each time I lower the weight.

When I try to start the lift the weight as he is doing there, my back rounds considerably.

He has bigger plates on his bar than I do, thus his bar is higher. Could that be a factor? I'm not deadlifting very heavy at all (because my form isn't right) and so the plates aren't very big and the bar is quite low to the ground.

Could this be an issue?

oddjob62 · 19 Dec 2006 at 11:57

IwantanewPC said:
He has bigger plates on his bar than I do, thus his bar is higher. Could that be a factor? I'm not deadlifting very heavy at all (because my form isn't right) and so the plates aren't very big and the bar is quite low to the ground.

Of course it is a factor. You need to go down further so if you're not flexible enough, your back will bend.

MAybe stick some blocks under the weights you use to bring them up to the same height as a standard olympic weight and see how you feel.

Morba · 19 Dec 2006 at 20:03

put the barbell on some plates laying flat on the floor or something.

form is essential in all weights exercises, but even more so in the big compounds. its good that you are asking for advice and not just pushing on

oddjob62 · 19 Dec 2006 at 21:40

IwantanewPC said:
I notice from watching videos of people deadlifting that they don't squat down that far, instead they bend at the waist a little... but isn't this dangerous?

Yes, a lot of deadlifters start the lift with their torso at a small angle to the floor, there is no problem with this as long as you keep your back straight, and have a strong back (ie don't pile on the weight and hope for the best)

Also, "squeeze" the bar off the floor, don't yank it up. Too often you see people do the deadlift, and you can visibly see the moment they start pulling, Their shoulders drop and their body lurches forward.