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Deadlift form check

New to dead-lifts (less than 50 reps lifetime)

Harley1962
Harley1962 g Harley Baldwin
50 Post(s)
50 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

So as the title says : I'm very new to doing compound exercises (and just started regular weight training for about 5 weeks), and at my age am quite concerned with proper form.

 

I actually did a "full" deadlift routine a couple days before (4 sets X 10-12 reps per set), but did not have access to my phone at that time, so I decided to make this video today (after my chest / triceps workout). One obvious thing is that I normally remove my shoes to give a better foundation than the "angled" running shoes I had on today. (I had an HIIT cardio session afterwards, therefore I wore running shoes--otherwise it's Converse Chuck Taylor's)

 

 

 

I'd appreciate any constructive criticism, or tips to improve my technique. The weight is nearly my bodyweight (I'm 5' 11", 160 lbs), and I'll be 52 years old in July. At the moment I can benchpress 170 lbs. (multiple reps, haven't yet tried to max-out)

 

Thanks in advance for your assistance.

 

Harley

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Harley1962

So as the title says : I'm very new to doing compound exercises (and just started regular weight training for about 5 weeks), and at my age am quite concerned with proper form.

 

I actually did a "full" deadlift routine a couple days before (4 sets X 10-12 reps per set), but did not have access to my phone at that time, so I decided to make this video today (after my chest / triceps workout). One obvious thing is that I normally remove my shoes to give a better foundation than the "angled" running shoes I had on today. (I had an HIIT cardio session afterwards, therefore I wore running shoes--otherwise it's Converse Chuck Taylor's)

 

 

 

I'd appreciate any constructive criticism, or tips to improve my technique. The weight is nearly my bodyweight (I'm 5' 11", 160 lbs), and I'll be 52 years old in July. At the moment I can benchpress 170 lbs. (multiple reps, haven't yet tried to max-out)

 

Thanks in advance for your assistance.

 

Harley

Harley,

 

Looking good man for almost 52 :-)

 

The only advice I would suggest is not to let your knees go over the bar when you set the BB down. Deadlifts rely on the glutes, hams, quads, and hip flexors for the initial pull from the floor until the back kicks in. The motion is to push your heels thru the floor. By letting your knees go too forward like that, you are not starting the lift from the right vantage point. Push your butt back further and keep your back straight as you lean forward so when you bring the bar down and when you start the lift you are focusing the lifting power on your legs and butt not your toes and knees. I would also do them in bare feet with socks. Sneakers like you have are too high off the ground. You need your heals close to the ground to do DLs effectively. I have sneakers like that as well but when I do squats and deadlifts, I take them off. If your gym doesn't allow that, try to find some flat sneakers like wrestling shoes :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Harley1962

So as the title says : I'm very new to doing compound exercises (and just started regular weight training for about 5 weeks), and at my age am quite concerned with proper form.

 

I actually did a "full" deadlift routine a couple days before (4 sets X 10-12 reps per set), but did not have access to my phone at that time, so I decided to make this video today (after my chest / triceps workout). One obvious thing is that I normally remove my shoes to give a better foundation than the "angled" running shoes I had on today. (I had an HIIT cardio session afterwards, therefore I wore running shoes--otherwise it's Converse Chuck Taylor's)

 

 

 

I'd appreciate any constructive criticism, or tips to improve my technique. The weight is nearly my bodyweight (I'm 5' 11", 160 lbs), and I'll be 52 years old in July. At the moment I can benchpress 170 lbs. (multiple reps, haven't yet tried to max-out)

 

Thanks in advance for your assistance.

 

Harley

Thats pretty good form for a beginner in compound lifts. I agree with John about the knees but thats easily fixed. What I have to add is that you are making this into a lower back movement, and it should be a glute/hamstring movement mainly. What I mean by that is that your knees are extending before your hips. Ideally you want the extension to happen at both joints at the same time. What you are doing is extending through the knees and then you find yourself in a position that you cant get out of, unless you use the lower back heavily. There is nothing wrong with that. A lot of people use this technique, but then again a lot of people end up with messed up lower backs. Same with the negative. You are bending over first, and then you sink down. It should happen at the same time. That way you generate more force because you let your glutes and hamstrings help with the lift and take the strain off the lower back.

As for the knees, you should just sit back more, before you start pulling. If you dont have the mobility to do that, you should start stretching before the deadlift. The way you are doing it now, you are pushing through your toes. Ideally you want the majority of the weight to be on your heels. When you let the knees so far beyond the bar, you wont be able to generate any considerable force. Maybe widen up your feet stance a bit more ( maybe even go for sumo deadlifts if mobility is a problem for you) and shorten your hand stance.

Kostas

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Harley1962
Harley1962 g Harley Baldwin
50 Post(s)
50 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Many thanks to BOTH John and Kostas for your constructive comments and suggestions. I know I have a LONG way to go towards perfecting my form, but you both made some very relevant observations.

 

1) For SURE the "wedge" style of shoe doesn't help me when doing this type of lift (or for squats), so I will either go barefoot or wear a flat-soled shoe when I do those two exercises. On the "up" motion I do feel that I could "sit back" more before I begin the pull, and thus (automatically) put weight on my heels--and then it'll be more easy to concentrate on "driving them into the floor" as I move upwards.

 

2) I don't feel like I am engaging very well in the glutes, especially on the down (eccentric) part. I understand the idea of "hip drive" on the UP motion, but on the downward it's as if I am taking "mini-steps" from the full upright position by a) slowly tipping forward at the hip joint, then b) bending the knees while lowering the BB close to the shins and then finally c) going down to a "squat-type" stance and pushing the butt backward, keeping the back supine the entire way. I think this (bad?) habit comes from watching a video where Elliott is teaching a 1st-timer, and pointing out all the "mini-steps" that should occur during the course of the lift. It was very enlightening and I learned a lot from watching it, but perhaps I am "over-analyzing" it now, or trying to dissect my own form during the lift, rather than just making it ONE smooth movement and NOT thinking about what I should be doing (step a, b, c....).

 

https://www.youtube.com/watch?v=tFnwEsqJABU

 

As Kostas pointed out, I REALLY do not want to use ANY more of the lower back than absolutely necessary, so ANY ideas as to how I might engage the glutes more would be appreciated. Again, looking at Elliott's video it seems like I should "tip over" at the waist / hip joint while lowering the BB, and THEN bend at the knees and go down, rather than doing those actions simultaneously...but what do I know?

 

3) I don't think I need to take a Sumo stance, but perhaps can go a bit wider with the legs and feet a bit more pointed outward. I have found that to be more comfortable when I squat as well, but I undersand the value of doing adductor and hip stretches, as Scott shows in many of his videos specifically related to deadlifts and squats.

 

In any case, I will try to make those adjustments and not worry about adding weight at this point. I feel that I COULD do more, but I'm old enough to know that it'll just lead to forming bad habits (or worse, get injured!), so if I need to take a step backward to get it "perfect" then so be it!

 

If you think my DL was crappy, wait until you see my squat form! It'll probably have some of you rolling on the floor with laughter!

 

Thanks again to you both, this Forum is such a great resource for me. Hard to believe I "waited" 50+ YEARS to start deadlifting / squatting!

 

Harley

Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Harley1962

So as the title says : I'm very new to doing compound exercises (and just started regular weight training for about 5 weeks), and at my age am quite concerned with proper form.

 

I actually did a "full" deadlift routine a couple days before (4 sets X 10-12 reps per set), but did not have access to my phone at that time, so I decided to make this video today (after my chest / triceps workout). One obvious thing is that I normally remove my shoes to give a better foundation than the "angled" running shoes I had on today. (I had an HIIT cardio session afterwards, therefore I wore running shoes--otherwise it's Converse Chuck Taylor's)

 

 

 

I'd appreciate any constructive criticism, or tips to improve my technique. The weight is nearly my bodyweight (I'm 5' 11", 160 lbs), and I'll be 52 years old in July. At the moment I can benchpress 170 lbs. (multiple reps, haven't yet tried to max-out)

 

Thanks in advance for your assistance.

 

Harley

John and Kostas have given you great information for now. I would actually suggest you try sumo style deadlifts as I think they may be more beneficial to you.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Learning a compound movement after a lifetime of performing isolation exercises will be a challenge.

The first thing to address is the fact that you are primarily squatting the weight, a deadlift utilizes a hip-hinge technique. The entire posterior chain should be aligned in extension and a 'hinge' forward at the hips while maintaining that extension is what produces the correct bending pattern to keep your spine safe. This takes substantial hip and back mobility so your limiting factor could be needing to pre-train your body to be capable of correctly performing the lift.

This leads into the second major issue, you lack full-body tightness when initiating the lift. Just prior to each lift in the video you can see your body relax into your most naturally comfortable position before beginning your ascension. This is a serious safety issue as you increase in deadlifting weight and / or volume. The musculature of the back acts as the scaffolding that prevents the force of the movement from being handled by your spine, without full body engagement (core, lats, traps, forearms etc.) you run the risk of the transfer of force essentially being THROUGH YOU instead of you producing force AGAINST the weight you are lifting. Your entire body should be iron before you initiate the lift, with an ideally flat back angle (see also: the hinge position of point one).

This leads to the final major point, because you are not producing full body tension before each lift, you are 'jerking' your initial pull. The correct method of performing the deadlift involves taking the slack out of the bar, an initial squeeze of the bar that not only initiates your full body tension but acts to produce a safe, strong application of the force necessary to move the weight. At no point in time should your elbows be bent prior to the lift, that is the telltale sign of not taking the slack out before each lift and a major contributor to potential muscle tears or strains.

A rule of thumb for all lifters beginning to learn compounds. When analyzing your own technique, always think - "Am I acting on the weight or is the weight acting on me?"

By way of example:

When you jerk the weight - the barbell is acting on you, its inertia is ripping against your biceps and shoulder blades.

When you lack core engagement during the squat - the barbell is acting on you, your body is not producing force against the barbell as much as the barbell is using you as a pillow.

Etc.

Hope that helps.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Harley1962
Harley1962 g Harley Baldwin
50 Post(s)
50 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Impulse

Learning a compound movement after a lifetime of performing isolation exercises will be a challenge.

The first thing to address is the fact that you are primarily squatting the weight, a deadlift utilizes a hip-hinge technique. The entire posterior chain should be aligned in extension and a 'hinge' forward at the hips while maintaining that extension is what produces the correct bending pattern to keep your spine safe. This takes substantial hip and back mobility so your limiting factor could be needing to pre-train your body to be capable of correctly performing the lift.

This leads into the second major issue, you lack full-body tightness when initiating the lift. Just prior to each lift in the video you can see your body relax into your most naturally comfortable position before beginning your ascension. This is a serious safety issue as you increase in deadlifting weight and / or volume. The musculature of the back acts as the scaffolding that prevents the force of the movement from being handled by your spine, without full body engagement (core, lats, traps, forearms etc.) you run the risk of the transfer of force essentially being THROUGH YOU instead of you producing force AGAINST the weight you are lifting. Your entire body should be iron before you initiate the lift, with an ideally flat back angle (see also: the hinge position of point one).

This leads to the final major point, because you are not producing full body tension before each lift, you are 'jerking' your initial pull. The correct method of performing the deadlift involves taking the slack out of the bar, an initial squeeze of the bar that not only initiates your full body tension but acts to produce a safe, strong application of the force necessary to move the weight. At no point in time should your elbows be bent prior to the lift, that is the telltale sign of not taking the slack out before each lift and a major contributor to potential muscle tears or strains.

A rule of thumb for all lifters beginning to learn compounds. When analyzing your own technique, always think - "Am I acting on the weight or is the weight acting on me?"

By way of example:

When you jerk the weight - the barbell is acting on you, its inertia is ripping against your biceps and shoulder blades.

When you lack core engagement during the squat - the barbell is acting on you, your body is not producing force against the barbell as much as the barbell is using you as a pillow.

Etc.

Hope that helps.

Eric / Impulse :

Thanks for your reply.

You definitely brought up some vaild points there, and I will take those to heart in the future.

 

I'm not certain what gave you the (false) impression that I had any significant previous experience ("a lifetime of performing isolation exercises", according to your posting) in ANY type of free-weight training--as mentioned before I am VERY much a "newbie" to weight training, with compounds being even more "alien" to my background and previous distance / endurance experience (including military training, which was 95% body weight based, other that moving / carrying sand bags, etc...). This is precisely WHY I posted the video, as I am very much aware of the potential dangers involved with mistakes in form and technique.

 

While I appreciate your pointing out various errors in form, what seems lacking in your post is constructive (and positive) suggestions as to HOW I can improve my technique...the closest you get to offering assistance is in your 2nd paragraph sentence :

 

This takes substantial hip and back mobility so your limiting factor could be needing to pre-train your body to be capable of correctly performing the lift.

 

If you REALLY want to help, I would appreciate your providing specific exercises, stretches, pre-training, etc...that would then enable me to (hopefully) become better-prepared to tackle both deadlifts and squats. Youtube clips, or website addresses which SHOW what you feel would be helpful in attaining my goals are what I would appreciate most.

 

Best regards, looking forward to your continued assistance.

 

HMB

Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Harley1962

Eric / Impulse :

Thanks for your reply.

You definitely brought up some vaild points there, and I will take those to heart in the future.

 

I'm not certain what gave you the (false) impression that I had any significant previous experience ("a lifetime of performing isolation exercises", according to your posting) in ANY type of free-weight training--as mentioned before I am VERY much a "newbie" to weight training, with compounds being even more "alien" to my background and previous distance / endurance experience (including military training, which was 95% body weight based, other that moving / carrying sand bags, etc...). This is precisely WHY I posted the video, as I am very much aware of the potential dangers involved with mistakes in form and technique.

 

While I appreciate your pointing out various errors in form, what seems lacking in your post is constructive (and positive) suggestions as to HOW I can improve my technique...the closest you get to offering assistance is in your 2nd paragraph sentence :

 

This takes substantial hip and back mobility so your limiting factor could be needing to pre-train your body to be capable of correctly performing the lift.

 

If you REALLY want to help, I would appreciate your providing specific exercises, stretches, pre-training, etc...that would then enable me to (hopefully) become better-prepared to tackle both deadlifts and squats. Youtube clips, or website addresses which SHOW what you feel would be helpful in attaining my goals are what I would appreciate most.

 

Best regards, looking forward to your continued assistance.

 

HMB

I'm sorry if you feel as though I was coming off as callous or overly critical, but it quite literally is my job. Anything I'm saying or pointing out is in direct reference to perfecting your technique and increasing your strength from a completely objective viewpoint - hense the emotionless stating of training points.

In terms of deeper explanation on the points made, I would invite you to check into this thread as well. Many of the posts I made have a good carry-over to your issues and I believe they would have the type of information to put you on the right path.

http://scotthermanfitness.com/forums.php?pageAction=POSTS&subForumID=59&threadID=849

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
muscular strength
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