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The Form Thread

maccaz

By maccaz
in General chitchat

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maccaz Veteran member

maccaz

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This thread is for anyone to post any kind of lifting video for form to be critiqued.

 

don't be shy, we all have weak points and i reckon even filming and rewatching myself has been worthwhile.

 

unsure what would be best angles to film from so just chuck up what you have and we will quickly figure out if things should be filmed from a particular angle

 

any input is good input 

 

 

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maccaz Veteran member

maccaz

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il start with deadlifts i did tonight

 

deadlift used to be my strong point but at the moment its not going so well

 

my best ever deadlifts are 221.5 at home with straps, and 210 in competition.

short term goal would be 227.5 in the next few months, next time i try test it. so im looking forward to starting with a coach in a few weeks time. this should help iron out any kinks but il take on board any input i get on here, and will chip in on anyone elses videos.

 

one obvious thing is i am rounding my back on descent, and form breaks down really badly with fatigue.

 

also note no belt, i dont wear a belt on deadlift because it feels weird and irritates me, but i may start if its gonna be useful

 

started with 155 x 2 this was my second deadlift set of the night so not fatigued at all

 

i spent some time setting up because the floor is not 100% level at this spot in this gym. i have been working on getting hips lower because i assume im not using enough legs, my squat will catch my dead at this rate

 

155x 2

 

after a lot of sets, some benching, and some more deadlift sets, this is my second set of 180 x 2. this was very fatigued and form was just ugly, also grip was starting to give up and i lose it going down on second rep. this is abnormal for me normally my grip is sweet as, just not good tonight.

 

180 x 2

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Realtalk Veteran member

Realtalk

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Doesn't matter. Once I have Locked out I'm essentially just dropping the bar with my hands on it. If you do touch and goes it requires control and a neutral spine on the descent cause you have to stay tight and time when the bar touches the floor. Never done a touch and go in my life though. The deadlift isn't like squat or bench where it's a two way movement (concentric/eccentric). Just lift it and drop it. I just drop from my hips then I reset for the next rep and start again.

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BeastBuilder Senior member

BeastBuilder

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+1 on what RT said

Don't worry about the eccentric on Deadlifts imo, just gotta look like your putting it down with control, basically just can't let go of it and drop it, just hold onto it and follow it to the ground with your body but don't apply any resistance.

Actually had a discussion a while ago with a physio/sport massage therapist about deadlifting (just in the gym while we were both training) and he didn't believe me when I told him the reps I was doing with heavy pulls (230x10, 260x5 etc). He was amazed I had never injured my back putting it through that kinda stress every week. Until he saw me doing Deads one day and doing it the way RT said. He said that about 75% of Back injuries on Deads happen on the eccentric portion of the movement with people being told to control it down slowly or high reps from noob PTs. So it made sense after that lol.

Also on a side note, just a personal preference, but don't f*ck around too much at the bottom of the pull in between reps. I know you're tired etc but for me I always pull better if I don't think about it too much and just reset and pull again, not touch and go or bouncing, still separate reps. When you sit at the bottom of a Deadlift I find you're body gets more out of position, it's not smooth and groved etc, and you end up thinking about how gassed you are and talk yourself out of it. As much a mental issue as it is a mechanical/physical issue

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maccaz Veteran member

maccaz

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cool all good comments here, agree on not worrying on descent just make sure hands stay attached to bar for white lights., i just do it out of habit because used to deadlift on 2nd story floor but il stop doing that.

 

will keep in mind the resetting between reps and just smash them out next time. 

 

i think just watching these videos i should be trying to get more speed off the floor. bar speeds up once i hit the "pull" but until then its slow, so i will work on that.

 

jarrod that looked perfect to me, bar stick close to body etc, jealous

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teamfatboy Veteran member

teamfatboy

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I had a couple of good looks at it and couldn't see too much wrong with it.  

 

It did look to me like you weren't tightening your lats/traps during the pull, though?  By setting your shoulders back/ retracting your lats, you do a lot to help keep the bar close to shins and make it easier to hit lock-out.  

 

But if your lats/traps are loose, and the shoulders forward, it does make for a struggle to retract them at the top and hit lock-out... which is why you see some guys effectively have to finish with a monster shrug. 

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maccaz Veteran member

maccaz

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I had a couple of good looks at it and couldn't see too much wrong with it.  

 

It did look to me like you weren't tightening your lats/traps during the pull, though?  By setting your shoulders back/ retracting your lats, you do a lot to help keep the bar close to shins and make it easier to hit lock-out.  

 

But if your lats/traps are loose, and the shoulders forward, it does make for a struggle to retract them at the top and hit lock-out... which is why you see some guys effectively have to finish with a monster shrug. 

good point, i dont even consciously think about what my lats or anything are doing, i'll think about that next time, thanks.

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Pseudonym Veteran member

Pseudonym

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An error occurred while processing your request. :(

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BeastBuilder Senior member

BeastBuilder

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How did it feel ?

Looks to me like you have the bar too close to your legs. Having the bar too close can be just as annoying as having it too far in front.

I see your wearing chucks, when you step up to the bar try lining it up with your bottom or second bottom lace from you eye line looking down. That's about where I have mine.

Also if the whole squatting right down into it doesn't feel right, don't do it. Looks kinda uncomfortable for your proportions (Also if you're doing it cos you've seen Eddie Hall do it, remember he wears deadlift breifs for his big pulls so technique changes)

Just work on thinking about using your legs more off the floor and snapping your hips through once the bar has reached the top of your knees.

Once you actually pull the weight in that vid your hips come up a little but probably still a tad low imo.

Tighten your lats hard as, brace big air against your belt, think chest high and you're hips should pull into the right place for you as you put your weight on your heels and begin to pull.

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Realtalk Veteran member

Realtalk

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You don't want to squat the weight off the floor. When I said push I mean pushing the floor away from the bar with my quads. I know this is impossible to do but it's just a cue. More like if the bar was stuck to the ground and I was pushing down on some scales through my legs. Try imagine that. But try a whole bunch of different shit. Deadlift so different for each person.

I dunno f*ck it if DL shit change to sumo like everyone else lol.

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BeastBuilder Senior member

BeastBuilder

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You don't want to squat the weight off the floor. When I said push I mean pushing the floor away from the bar with my quads. I know this is impossible to do but it's just a cue. More like if the bar was stuck to the ground and I was pushing down on some scales through my legs. Try imagine that. But try a whole bunch of different shit. Deadlift so different for each person.

I dunno f*ck it if DL shit change to sumo like everyone else lol.

Really hard to describe the leg activation at the start of the pull but I think RT has hit the nail on the head here.

As soon as you say use your legs, people try squat it up and it doesn't work lol. It's a cue where once it clicks it'll feel awesome, just gotta find that right starting position.

If you change to sumo I will officially sub out of this thread lol

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jimmybro1 Veteran member

jimmybro1

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How did it feel ?

Looks to me like you have the bar too close to your legs. Having the bar too close can be just as annoying as having it too far in front.

I see your wearing chucks, when you step up to the bar try lining it up with your bottom or second bottom lace from you eye line looking down. That's about where I have mine.

Also if the whole squatting right down into it doesn't feel right, don't do it. Looks kinda uncomfortable for your proportions (Also if you're doing it cos you've seen Eddie Hall do it, remember he wears deadlift breifs for his big pulls so technique changes)

Just work on thinking about using your legs more off the floor and snapping your hips through once the bar has reached the top of your knees.

Once you actually pull the weight in that vid your hips come up a little but probably still a tad low imo.

Tighten your lats hard as, brace big air against your belt, think chest high and you're hips should pull into the right place for you as you put your weight on your heels and begin to pull.

It felt pretty awkward and was no power on the heavy set.

Was setting up close to the bar to try it out.

I struggle with the concept of tightening the lats it's one queue I haven't been able to get.

Will try out what your mentioned and post another vid.

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BeastBuilder Senior member

BeastBuilder

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I struggle with the concept of tightening the lats it's one queue I haven't been able to get.

A way I really got how to tighten my lats into the right position was to try and pull your scapula down into your pockets. Sounds weird but works for some people lol.

Otherwise try pulling your chest and ribcage up as you pull yourself toward the bar with your arms. Works to activate the lats pretty hard as well if you struggle with it

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HarryB Veteran member

HarryB

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You don't want to squat the weight off the floor. When I said push I mean pushing the floor away from the bar with my quads. I know this is impossible to do but it's just a cue. More like if the bar was stuck to the ground and I was pushing down on some scales through my legs. Try imagine that. But try a whole bunch of different shit. Deadlift so different for each person.

I dunno f*ck it if DL shit change to sumo like everyone else lol.

Years ago I was taught to do this when doing deads. Essentially think of it as driving your legs hard into the ground and simultaneously pull the bar back into your body. Saw a video on it again quite recently with Ed Coan.. the advice helped me quite a lot back when I did deads.

Or yeah switch to sumo. That's always good for more ks on the bar. I used to do sumo but switched to standard cos I wanted more back development so the longer range of movement and higher involvement on the lower and mid back suited what I was trying to achieve better. BUT I can't deadlift for shit.. sumo or standard so take that with a grain of salt :)

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maccaz Veteran member

maccaz

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Years ago I was taught to do this when doing deads. Essentially think of it as driving your legs hard into the ground and simultaneously pull the bar back into your body. Saw a video on it again quite recently with Ed Coan.. the advice helped me quite a lot back when I did deads.

Or yeah switch to sumo. That's always good for more ks on the bar. I used to do sumo but switched to standard cos I wanted more back development so the longer range of movement and higher involvement on the lower and mid back suited what I was trying to achieve better. BUT I can't deadlift for shit.. sumo or standard so take that with a grain of salt :)

 

 

lol in a dark time in my life not that long ago i considered switching to sumo but punched my measurements into a few different calculator things and by far my proportions suited conventional because very long arms in proportion to torso and height (i thought theyre short)

 

i dont take those kind of maths calculations on proportions too seriously but was interesting that they pointed strongly towards conventional suiting my proportions

 

in any case sumo feels crap to me and i would get shit for doing sumo also

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