Membership › Forums › User Submitted Videos › Deadlift form check
- This topic has 9 replies, 4 voices, and was last updated 6 years, 7 months ago by Zi.
-
AuthorPosts
-
July 19, 2017 at 2:41 PM #3838DCParticipant
Would love to get some pointers on my deadlift form. My biggest fault usually is breaking neutral spine. And I don’t feel like I’m getting the initial pill off the floor quite right.
Thanks!
July 19, 2017 at 3:24 PM #3839TimKeymasterI’ll chime in as this is by far my favorite lift.
In terms of bar position, the bar should be over the middle of your feet (where you want your center of gravity), as you can see in the image below
the bar seems to be further forward. you want the bar traveling up along your shins, in fact you can google deadlift shins and see tons of memes regarding bloody shins from proper bar path.
also you seem to be 2 staging your lift, hips come up 1st and then your lower back kind of “good mornings” the bar up. that what you’re feeling when you say “breaking neutral spine”.
the lift should be 1 smooth fluid motion. kind of think to yourself, stand up, not reverse bow.As simple as it might seem on a lift where you just grab a bar and stand up, your body mechanics actually dictate your form quite a bit. longer femurs, shorter arms, all play a big factor in how proper form for you will be.
YMMV but for me my deadlift starting ritual involves actually kind of rolling the bar back towards me, i use that semi momentum movement to dip my hips back and down, retract the scaps and stand up smoothly.
In terms of set up, since the bar isn’t on the floor, its technically a rack pull (which is fine). Theres lots of opinions one way or the other in regards to touch and go deadlifts, but i personally believe a DEADlift but start from a DEAD stop. I personally adhere to this bc i have shorter than normal arms and normal length legs. I need to reset into proper form before each pull. Like all things though YMMV.
July 20, 2017 at 7:49 AM #3840TimKeymasterTiVo is right on. This is why we wear long socks a lot of times to avoid those bloody shins he talks about.
Question… DC, what shoes are you wearing?
July 20, 2017 at 3:51 PM #3842DCParticipantThanks for the pointer guys…
I can totally see the problems now. I’ll try to scrape up my shins next week!Shoes- Under Armour Charged Ultimate 2.0
https://www.underarmour.com/en-us/pcid1285648-077-8.5July 20, 2017 at 4:38 PM #3843TimKeymasteryou’re going to want shoes with minimal foot padding and a zero drop heel for deadlift, especially when you start pulling heavier weight. the foam and cushioning in those sneakers with your body weight + 200 to 400 lbs will deform, not giving you a stable base to lift from #TripodFoot
For heavier movements like deadlifts and squats, barefoot is good (which gets me yelled at in my gym), so lifting shoes ($$$), chucks ($), and barefoot style shoes like the inov8 f-lites ($$$$) are your best bet.
Since a lot of these trisets have the heavy lift followed with plyos like box jumps and broad jumps, i personally like the f-lites bc jumping with chucks was no fun, but YMMV.July 20, 2017 at 9:33 PM #3844DCParticipanthaha i got those shoes because they were flatter than my last ones….
well the good news is i walked into my gym today and they just got a trap bar! whoo hoo! so im looking forward to using that instead.
August 30, 2017 at 9:05 PM #3893DCParticipantTrying out the trap bar for the first time.
This is for Triphasic phase 2 day 2, 5x 0:0:0 145# (i think the trapbar is 35#)sorry for the bad angle, i’ll get a better look next week
September 4, 2017 at 9:40 AM #3901TimKeymasterLooks pretty solid DC, pumped you finally have access to a trap bar.
Feedback wise… perhaps a bit of rocking toe to heel especially on the last few reps. Hard to tell if those shoes are soft in the heel or not, they look a bit soft.. this could be why you aren’t fully rooted into your heels to maximize backside recruitment…
As it gets heavier you’ll want to start packing the neck
September 6, 2017 at 5:58 PM #3905DCParticipantThanks Tim!
Had DL’s again today, but damnit, I forgot to focus on the chin tuck…but lifted barefoot and felt pretty solid.
My gym here gets pissed when the wights make any noise on the ground so i have to slow the eccentric move more than I would like… however I felt that barefoot i was more grounded and leaned less forward on to my toes.
September 7, 2017 at 4:41 AM #3906ZiModeratorSolid, even with that gentle eccentric touch. Makes u stronger i reckon 😉
-
AuthorPosts
- You must be logged in to reply to this topic.