Deadlift form check

[greemah]

I posted recently about injuring my lower back doing deadlifts. I got a belt to see if it would make a difference but it doesn't so don't think it's a problem with core strength.

I had deadlifts again yesterday a week after my injury, I could warmup and do 160kg fine (plus 7kg bar), but when I tried 180kg my lower back couldn't take it (would normally find this easy). So took a vid of me doing 5 reps of 160kg to check form.

I notice my back is pretty much completely horizontal as I start the lift, I thought I was closer to 45 degrees like I should be. However if I bend my legs any more it feels more like a deep squat, and my arms won't be vertical. Is it possible my legs are too long to deadlift properly??

Any help/tips appreciated

[AZIDE]

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[Phedder]

If you watch closely, you lift entirely with your legs at the start, and your back angle doesn't change until your knees have locked out. Try starting with your knees bent a bit more and lean back from the bar. You should feel the tension take up through your hammies, and if you let go of the bar you'd fall over backwards. Once you've got that position, focus on bringing your hips towards the bar. Currently, you're lifting it off the ground with your legs, and then using your back to finish the lift with a very obvious transition between legs and back. If you focus on bringing your hips towards the bar, you should end up using your legs and back together, and have a smoother transition. Also, lockout properly. Squeeze your glutes at the top of every rep.

[greemah]

":3rhufooo]bend your knees more. your legs hardly move (and i don't think they're too long). And also straighten out at the top of each rep. Im guessing that's the biggest problem and probably why your back's fucked

edit: also lose the belt, its beta as f*ck

Yes I noticed I wasn't straightening out completely, I will fix that as it's not a problem - I just stop there as it doesn't take any effort to go back more so I thought there wouldn't be much benefit. But I will now

If you watch closely, you lift entirely with your legs at the start, and your back angle doesn't change until your knees have locked out. Try starting with your knees bent a bit more and lean back from the bar. You should feel the tension take up through your hammies, and if you let go of the bar you'd fall over backwards. Once you've got that position, focus on bringing your hips towards the bar. Currently, you're lifting it off the ground with your legs, and then using your back to finish the lift with a very obvious transition between legs and back. If you focus on bringing your hips towards the bar, you should end up using your legs and back together, and have a smoother transition. Also, lockout properly. Squeeze your glutes at the top of every rep.

Thanks very much Phedder, good observation. I will practice it with this frame of mind on Monday (my next deadlift day) and see how I find it. I might have to put a mirror up haha

[Mcmass]

I agree with Phedder on this one.

Your shoulders are over the bar at the beginning of the lift phase.

Hips slightly lower and balance moved back and focus on hips coming forward

as the bar passes the knee.

Practice this with less weight than you normally lift and increase as the

new technique becomes habit.

Don't use a mirror to check form with any kind of weight on the bar, its not

the best for the spine.

All the best

[Big john]

Is it possible my legs are too long to deadlift properly??

being 6'5 i know this feel, but you can always work around it

Just a couple of things:

Set your feet 1/2 inch further from the bar, this should have your shoulders inline/behind the bar then.

need to use your hips/glutes to lock out properly

swooping/slingshoting the hips towards the bar will help. ive helpt quite afew members at CBC with there deadlift setup and its helpt them quite abit...but if it feels to uncomfortable, you may find that your best suited to a higher hip starting posistion. its all about what works for your leverages

Also it might pay to see your setup from the front aswell dude. To check hand/leg placement, if your pulling conventional you want to have a tight and compact setup. what you dont want is over exaggerated stuff Eg, hands in an almost snatch grip posistion. slighty wide-ish stance that sorta thing

just my 2c

[power123]

just think about loading the upper body at the bottom and as you go keep loading and reloading the upper body keep ahead of your hips driving your hips is not the only answer and most times makes the lift harder

[greemah]

just think about loading the upper body at the bottom and as you go keep loading and reloading the upper body keep ahead of your hips driving your hips is not the only answer and most times makes the lift harder

Sorry not too sure what you mean here, can you rephrase?

[greemah]

Ok I have been trying to work on form but I just can't get it down. I'm trying to follow rippetoes (bar over middle of feet > bend down and grab bar keeping hips high > bend knees till shins touch bar > lift chest up > then lift) but cant do it without the bar smashing into my shins. No way I could do a proper deadlift having the bar smash my shins.

After videoing myself again today it looks like the way I lift with my legs before straightening up my back is just so I can clear the bar passed my shins/knees without hitting

If I try put hips lower so my shins are more vertical, my center of gravity is way off so cant lift properly.

Anyone got any more ideas, or do some people literally require shinpads when deadlifting?

[greemah]

Anyone? Would seriously love to get this problem sorted as I have deads again on monday and just feel like even if I work my way back up to >200kg then I'm going to pop my back again

[Shutupandsquat]

Maybe you haven't seen world record deadlifts. Shins bleed. That's how you deadlift.