Deadlift form

Baxter

Baxter

Baxter

Associate
Joined
25 Oct 2002
Posts
722
Location
Leicester
Hi all

No matter what I do I just can't seem to get my form correct for deadlifts. No matter what the weight I keep finding my back bending when i'm starting the lift, has anyone got any pointers or advice onto what I can do to get this right?

Cheers
 
I had to teach a few others correct deadlift technique recently. I found they were keeping their upper back nice and straight but just couldn't keep their lower back stiff and straight.

I told them to stick their arses out good and proper. This solved it.

So young man push that butt out! shoulders back! head up!

I think it's quite an unnatural position for a lot of people. I don't know if 'semi-hyperextending' explains it well or just makes it worse...
 
You want to try and push your lower spine out through your stomach, whilst pulling the shoulders back, and pushing with your heels and then thrusting your hips forward. IT's a lot to take in in one movement. Keeping your head up is critical. Wear long socks too so that the bar doesn't take off half your skin on your shins!
 
Benny06 said:
Driving with your heels is probaly the most important part. Push the heels down. Don't just try and pivot from your hips.
Click to expand...

^^This..seriously.

Try to visualize pushing your heels through the floor rather than lifting a weight up.Also be careful to load your body gradually,not jerking into the lift.

http://www.youtube.com/watch?v=Syt7A23YnpA

Mark Rippetoe..the fella knows a thing or two :D
 
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I read an article on T-Nation where Andy Boulton (World Record Holder @ 457.5KG's for those who don't know) said to take the 'flex' out of the bar first. Which is to begin pushing gently with your heels slightly and to then go max effort once the flex is taken for the lift.

Because were not lifting over 1000lbs we won't see the bar flex :p but nevertheless it's still there!
 
My back is ****ed for life from bad deadlifting form (slipped disc).

I recommend you learn the form so you are 100% comfortable before you continue. Make sure you wear a good weightlifting belt too.
 
I'm one of those that doesn't agree, I will make a caveat - within reason. If you're heading to big 1RM near the limit of your physical strength then I agree for the fact that your form will no doubt falter. However you need to work and concentrate on core strength as well coming up to that 1RM. Weights comfortably within your range there's absolutely no need for a belt.

However I agree technique is critical, however getting it right makes the lift easier too.
 
The standard deadlift is a back excercise primarily, wearing a belt transfers the strain from your back to your abs. In my opinion, you shouldn't wear a belt until you're lifting very heavy (150kg+). That opinion may change once I get there, but only in the direction of increasing the weight I lift before putting on the belt as I feel it completely changes the excercise.
 
Belts I feel are similar to straps.

I saw several people deadlifting today, a rarity in my gym. First lad was only about 5ft 5". Puts the 15's on either end and straps up! for 50KG?! when he can quite hapily hold 25KG plates to shrug.

Then pops extra weight on 5's, 10's etc, really poor form, back totally rounded and lifting too low even for him. It just amazes me how relaxed people are with deadlifting and don't realise how dangerous an exercise it can be if performed with bad or incorrect form.

I have corrected peoples form and offered advice in the past but it gets to the point when enough is enough. I'm not going to go running over screaming and coach everybody who can't be bummed to read up on the exercise first!
 
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