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  • Posted On: 09-08-19, 1:45 pm (EDT) #1

    Deadlift

    September 8, 2019, 1:45 pm

    Hello! 

    Really having trouble keeping my hips down. A few months back, I was having the same problem, worked on deficit deadlifts with light weight, and got much better at keeping my hips down. 

    As I've been increasing weight lately, it seems my hips are shooting up again (nothing hurts, and I'm keeping my back flat). Should I drop the weight and add volume to get the form correct? I've been doing a pyramid structure of 5,5,4,4,3 (which I really like!).

    Any feedback welcome, thank you!!

    Porscha

  • Posted On: 09-09-19, 8:54 am (EDT) #2

    Deadlift

    September 9, 2019, 8:54 am
    Posted by: porscham

    Hello! 

    Really having trouble keeping my hips down. A few months back, I was having the same problem, worked on deficit deadlifts with light weight, and got much better at keeping my hips down. 

    As I've been increasing weight lately, it seems my hips are shooting up again (nothing hurts, and I'm keeping my back flat). Should I drop the weight and add volume to get the form correct? I've been doing a pyramid structure of 5,5,4,4,3 (which I really like!).

    Any feedback welcome, thank you!!

    Porscha

    I think maybe the ONE thing we haven't worked on is pulling the "slack" out of the barbell before the lift and that could be the missing ingredient here!

     

    Once in the down position, as you grab the barbell you want to flex your core and back, lock your elbows and push slightly through your heels to the point where the barbell doesn't lift off the ground, but that little bit of slack is gone. Then once everything feels TIGHT, push hahhhhhhhhhhhd through your feet/hips!

  • Posted On: 09-09-19, 10:17 pm (EDT) #3

    Deadlift

    September 9, 2019, 10:17 pm

    Oh ya...THAT cue! I was thinking about it a few months back, but seem to have completely forgotten now. I've been trying to spend less time on re-setting before EVERY rep...but apparently I need to slow down and get it right again.

     

    Thank you!! I'll work on that this week. I love this exercise and really want to make progress with it!

  • Posted On: 09-10-19, 2:06 pm (EDT) #4

    Deadlift

    September 10, 2019, 2:06 pm
    Posted by: porscham

    Oh ya...THAT cue! I was thinking about it a few months back, but seem to have completely forgotten now. I've been trying to spend less time on re-setting before EVERY rep...but apparently I need to slow down and get it right again.

     

    Thank you!! I'll work on that this week. I love this exercise and really want to make progress with it!

    yeah, ESPECIALLY as you get stronger and lift HEAVIER.. Resetting becomes crucial in order to lift as much as possible. Any "slack" leaves room for an injury and lose strength!

  • Posted On: 09-16-19, 6:53 pm (EDT) #5

    Deadlift

    September 16, 2019, 6:53 pm

    Thank you, this was really helpful! Tried to correct it today...I lowered the weight from 160lb to 135lb, and it felt heavy. The form deteriorates really quickly if I go any heavier.

     

    In which case - do you suggest lower weight and more volume until I can ingrain the correct movement pattern?

     

  • Posted On: 09-16-19, 8:21 pm (EDT) #6

    Deadlift

    September 16, 2019, 8:21 pm
    Posted by: porscham

    Thank you, this was really helpful! Tried to correct it today...I lowered the weight from 160lb to 135lb, and it felt heavy. The form deteriorates really quickly if I go any heavier.

     

    In which case - do you suggest lower weight and more volume until I can ingrain the correct movement pattern?

     

    @porscham Yeah I definitely recommend you lower the weight to nail down the form first. The weight isn't as important as getting the form spot on, especially when it comes to the deadlift. And it's not even necessarilly about doing more volume - it's just about using enough weight that for whatever number of reps you're doing, you can keep the form clean throughout.

     

    From this clip, it looks like you do still have the hips shooting up first. I think one other thing that could help is changing your shoes - looks like you have Olympic lifting shoes on here? I'd suggest either deadlift in no shoes, or in flat soled shoes, rather than those with the raised heel.

     

    How often are you doing deficit deadlifts at the moment?

  • Posted On: 09-16-19, 9:32 pm (EDT) #7

    Deadlift

    September 16, 2019, 9:32 pm

    I'm sort of doing deficits for my warm up sets, using 10lb and 25lb plates: 1) 85lbs x 8 2) 95lbs x 8.

     

    SHOES. I like the weightlifting shoes for squats, and just sort of wear them for deadlifts by default. I've never actually tried to deadlift with no shoes, I'll try that.

     

    Really want to nail the form (I see my hips go up too, ugh), and won't worry about volume. Today, instead of reverse pyramid sets, I did just 5 sets of 5. It felt like enough, otherwise I'm too tired and get even sloppier!

     

    Thanks a lot!

  • Posted On: 09-16-19, 10:13 pm (EDT) #8

    Deadlift

    September 16, 2019, 10:13 pm
    Posted by: porscham

    I'm sort of doing deficits for my warm up sets, using 10lb and 25lb plates: 1) 85lbs x 8 2) 95lbs x 8.

     

    SHOES. I like the weightlifting shoes for squats, and just sort of wear them for deadlifts by default. I've never actually tried to deadlift with no shoes, I'll try that.

     

    Really want to nail the form (I see my hips go up too, ugh), and won't worry about volume. Today, instead of reverse pyramid sets, I did just 5 sets of 5. It felt like enough, otherwise I'm too tired and get even sloppier!

     

    Thanks a lot!

    YEah, I think you are spot on with lowering the weight, maybe if you go flat with no shoes that slight change in angle ca help you get "under" the barbell more without having to go as low.

     

    Can't wait to see if it helps! BUT! Overall, looking amazing as usual!

  • Posted On: 09-20-19, 10:04 pm (EDT) #9

    Deadlift

    September 20, 2019, 10:04 pm

    Hey Scott,

     

    Tried no shoes today, and like it MUCH better! It does feel like the lifting shoes pull me forward a bit too much.

     

    I've had to drop the weight a LOT to keep the form clean, trying not to worry about it (162 down to 115, just above bodyweight now, sigh). Even at the lower weight, I notice my hips wanting to go up by the 5th rep.

     

    I'm focusing on form until I get it right, and not making it heavy right now. Think I'll get rid of the reverse pyramid and just do 5x5 for a while, unless you have a different suggestion.

     

    The video is my best effort today...thanks, as always, for any feedback!

     

  • Posted On: 09-20-19, 10:04 pm (EDT) #10

    Deadlift

    September 20, 2019, 10:04 pm

    Hey Scott,

     

    Tried no shoes today, and like it MUCH better! It does feel like the lifting shoes pull me forward a bit too much.

     

    I've had to drop the weight a LOT to keep the form clean, trying not to worry about it (162 down to 115, just above bodyweight now, sigh). Even at the lower weight, I notice my hips wanting to go up by the 5th rep.

     

    I'm focusing on form until I get it right, and not making it heavy right now. Think I'll get rid of the reverse pyramid and just do 5x5 for a while, unless you have a different suggestion.

     

    The video is my best effort today...thanks, as always, for any feedback!

     

  • Posted On: 09-20-19, 10:09 pm (EDT) #11

    Deadlift

    September 20, 2019, 10:09 pm

    Hey Scott,

     

    Tried no shoes today, and like it MUCH better! It does feel like the lifting shoes pull me forward a bit too much.

     

    I've had to drop the weight a LOT to keep the form clean, trying not to worry about it (162 down to 115, just above bodyweight now, sigh). Even at the lower weight, I notice my hips wanting to go up by the 5th rep.

     

    I'm focusing on form until I get it right, and not making it heavy right now. Think I'll get rid of the reverse pyramid and just do 5x5 for a while, unless you have a different suggestion.

     

    The video is my best effort today...thanks, as always, for any feedback!

     

  • Posted On: 09-24-19, 10:32 am (EDT) #12

    Deadlift

    September 24, 2019, 10:32 am
    Posted by: porscham

    Hey Scott,

     

    Tried no shoes today, and like it MUCH better! It does feel like the lifting shoes pull me forward a bit too much.

     

    I've had to drop the weight a LOT to keep the form clean, trying not to worry about it (162 down to 115, just above bodyweight now, sigh). Even at the lower weight, I notice my hips wanting to go up by the 5th rep.

     

    I'm focusing on form until I get it right, and not making it heavy right now. Think I'll get rid of the reverse pyramid and just do 5x5 for a while, unless you have a different suggestion.

     

    The video is my best effort today...thanks, as always, for any feedback!

     

    I am really happy I got to show you how to pull the slack out of the bar! I think that comined with starting with your hips a TAD bit higher is going to really help!

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