Thread: help me with my deadlift (vids)

I can immediately see a huge thing you're doing wrong - you're unconsciously splitting the movement up into two parts: the legs and the back. Your legs are straight way before your torso is upright, this is going to shine a light on any lack of flexibility you have in your posterior chain by keeping you from holding a straight back.

What you need to train yourself to do is get right up to the bar so it's touching your shins. Then squat down and keep your ass low and consciously arch your lower back by pushing your chest out, but make sure your shoulders are in front of the bar even with your ass that low.

Keep your head up at all times, and as soon as that bar is an inch off the floor drive your hips through. Imagine theres a rope going through the centre of your hips right out in front of you, and something is pulling that rope (and your hips) directly forward.

All the way through this, keep that back straight, your head and chest up, and drag the bar up your shins if you have to. Squeeze your glutes together at the top of the lift, which is the ultimate aim of getting your hips through. On the way down, simply reverse this process and drive your hips back, letting the bar take it's natural path to the ground.

The hips is the most important thing in this. What you're essentially doing in those videos is a straight legged deadlift for 3/4 of the exercise.

If you train like this for a while and still have problems, you might want to try widening your stance a bit until it feels comfortable. For a lot of taller guys sumo stance seems to be the ticket.

Try it. Try it LIGHT. Focus on that hip drive.

Summarize:

1. Bar close to shins, shoulders in front.
2. Ass low, chest out, head up.
3. Hips through, squeeze glutes.

Originally Posted by Gazhole

I can immediately see a huge thing you're doing wrong - you're unconsciously splitting the movement up into two parts: the legs and the back. Your legs are straight way before your torso is upright, this is going to shine a light on any lack of flexibility you have in your posterior chain by keeping you from holding a straight back.

What you need to train yourself to do is get right up to the bar so it's touching your shins. Then squat down and keep your ass low and consciously arch your lower back by pushing your chest out, but make sure your shoulders are in front of the bar even with your ass that low.

Keep your head up at all times, and as soon as that bar is an inch off the floor drive your hips through. Imagine theres a rope going through the centre of your hips right out in front of you, and something is pulling that rope (and your hips) directly forward.

All the way through this, keep that back straight, your head and chest up, and drag the bar up your shins if you have to. Squeeze your glutes together at the top of the lift, which is the ultimate aim of getting your hips through. On the way down, simply reverse this process and drive your hips back, letting the bar take it's natural path to the ground.

The hips is the most important thing in this. What you're essentially doing in those videos is a straight legged deadlift for 3/4 of the exercise.

If you train like this for a while and still have problems, you might want to try widening your stance a bit until it feels comfortable. For a lot of taller guys sumo stance seems to be the ticket.

Try it. Try it LIGHT. Focus on that hip drive.

Summarize:

1. Bar close to shins, shoulders in front.
2. Ass low, chest out, head up.
3. Hips through, squeeze glutes.

Thanks Gaz I noticed the step thing as well after watching mikos video, i think its because I start the lift by pressing with the legs and its easy just to continue and straighten legs up.

Thanks for the pointers

Originally Posted by beeazy

Thanks Gaz I noticed the step thing as well after watching mikos video, i think its because I start the lift by pressing with the legs and its easy just to continue and straighten legs up.

Thanks for the pointers

min0!

Originally Posted by min0 lee

min0!

hahahaha I saw that sorry bro lol

Originally Posted by beeazy

hahahaha I saw that sorry bro lol

.

Originally Posted by min0 lee

.

Ouch...my back hurts watching you. Yep everything gaz said...(as usual) Also you want to make sure you're keeping your arms straight before you tear a bicep. Very common in deadlifts with a bent arm. I advocate locking the arms.

Originally Posted by Merkaba

Ouch...my back hurts watching you. Yep everything gaz said...(as usual) Also you want to make sure you're keeping your arms straight before you tear a bicep. Very common in deadlifts with a bent arm. I advocate locking the arms.

yea my back is sore, Suck knowing Ive been doing it wrong so long, even progressing........

You need hamstring flexibility.

Look at your setup - your back is already rounded before you even lift the weight off the floor. You lack hip flexibility and this is probably another reason that you are segmenting the movement.

Learn how to hip-hinge:

He snuck in bent over rows there.

Originally Posted by Gazhole

but make sure your shoulders are in front of the bar even with your ass that low.

In front of the bar? this means on the side im standing? or opposite side of the bar?

Originally Posted by min0 lee

He snuck in bent over rows there.

I did?

That's what it looked like, instead of dragging it you actually lifted the bar a few inches ..

Originally Posted by min0 lee

That's what it looked like, instead of dragging it you actually lifted the bar a few inches ..

Maby i should just creat my own lift called the rowdead

LOL!! Become a chiropractor and watch you profit from your lift!

Originally Posted by min0 lee

LOL!! Become a chiropractor and watch you profit from your lift!

I would need a secretary too, know anybody

Originally Posted by beeazy

In front of the bar? this means on the side im standing? or opposite side of the bar?

The other side. You're behind the bar, your shoulders should be over or in front of it, but your ass should stay low.

Originally Posted by min0 lee

LOL!! Become a chiropractor and watch you profit from your lift!

Haha

Hips coming up high is a sign of 2 things, fix these first and foremost:

1) You don't have the strength/coordination in the lower back muscles to transfer force from your legs to the load.

2) You don't have the flexibility to put yourself in the proper position to successfully complete the lift.

Either way, you need to strengthen your lower back and improve your hip/hamstring flexibility.

long legs then squat the eroctor you get from squat will help the deadlift rows with barbell . will help too.

Originally Posted by WINSTON

long legs then squat the eroctor you get from squat will help the deadlift rows with barbell . will help too.

I have short legs.....

THANKS again guys, im looking at doing some back stretches and back extensions before every work out,,,,,,,,,,,, I read an article by GAZES boy jim wendler where he suggests doing back extensions, abs, glut ham raises, and lunges, but this is more for whole posterior chain. Would this be a good warm up before every workout ( as suggested in interview of jim) or should I focuse MORE on lower back.

gtbmed: that link you provided is great I tried the stretch last night and cant get anywhere close to 90 degrees like the girl in the video..............Im going to check out his other vids as well

Originally Posted by beeazy

I was taught how to dead lift in highschool, 10 years ago.......... my friend recently said I was rounding my back to much. Im 6'4 and have a looong torso so keeping a straight back is hard. Any ways some pointers and advice would be nice ( please dont kill me guys no ones perfect

( I know my back is rounded like a circle on the DELOAD but im not putting any stress on it at all just controlling the weight so it does not slam)





this second video I tried to correct form from the first after I watched it


3rd vid, more weight ( maby too much ?)




I tried to embed video but no luck, some one wanna help out would be cool

Use a platform or weights under the bar and master that before you start from the ground, or try trap bar dead which might help you because of your height... Also i would cut the weight in half and learn the eccentric phase of the deadlift and slow the pace down to a 4-5 second descend every rep til you master it.. the bar should literally be sliding down the thighs and shins, first part as you descend predominantly hip flesion with soft knees, once the bar does reach the knees than your knees can bend(bar sliding down shins) and to the ground

Originally Posted by beeazy

I have short legs.....

THANKS again guys, im looking at doing some back stretches and back extensions before every work out,,,,,,,,,,,, I read an article by GAZES boy jim wendler where he suggests doing back extensions, abs, glut ham raises, and lunges, but this is more for whole posterior chain. Would this be a good warm up before every workout ( as suggested in interview of jim) or should I focuse MORE on lower back.

gtbmed: that link you provided is great I tried the stretch last night and cant get anywhere close to 90 degrees like the girl in the video..............Im going to check out his other vids as well

Well, you especially need to work on your lower back strength from what I've seen. Hyperextensions, reverse hyperextensions, Romanian deadlifts, good-mornings, and back extensions are all nice.

The thing is though, before you think about trying to work on these, you need to straighten out your flexibility issues. Keep doing the stretches (that's a great start). Hamstring and hip flexibility should be an emphasis for you right now. Once you can fully hip-hinge, then start light with the lower back work.

I have short legs and a relatively long torso too - it sucks. Lower back strength is always the limiting factor with my lifts.

flat shoes like chucks or barefoot.

any of these look better.....? Same problems? do some or any of the reps look good?

These are standard bar no weight lifted of some rims wich had almost the exact height off the ground as the holes in a 45 plate.





very hard for me to tell, im making sure shoulders are over bar, my ass is a little higher ( previous videos I was almost in a squat like position.

also it seems like im moving quicker through movement, and some kind of memory likes me too flex at top of lift, shrug weight, and calve lift........this is what we would do in high school weight training.

I wish I remembered all the CUES my gym coach had for us to follow to make sure form was right.

I wish you would bend those knees more at the bottom. . That will get your hips back, back flat, and your chest out.

Originally Posted by Work IN Progress

I wish you would bend those knees more at the bottom. . That will get your hips back, back flat, and your chest out.

this is confusing me, in the first videos my knees are bent too much puttin me in a squat like position right?