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Please check my form

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Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Thought I'd get a video up on my Deadlifts and see if you guys can let me know how my form looks. I think my back is rounding a little at least for sure on that first rep. Sorry for the poor quality video.

 

 

 

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

After watching this a few dozen times I am thinking I need to get setup a little better, head up and push through my feet the same time as pulling up on the bar. Looks like I am slightly off there and I am not keeping my head up through my reps causing my back to round slightly. Other than that I think I am good. Anyone else agree?

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Adawg38

After watching this a few dozen times I am thinking I need to get setup a little better, head up and push through my feet the same time as pulling up on the bar. Looks like I am slightly off there and I am not keeping my head up through my reps causing my back to round slightly. Other than that I think I am good. Anyone else agree?

Hey man!

 

I think I might know why it isnt working..

 

Do you have the video listed as PRIVATE? If so, it need to be listed as "UNLISTED". If it is private nobody but you can see it.. if it is UNLISTED, only people you share the link with... or sites you paste it in... will be able to see it.

Need 1 on 1 coaching? Send me a direct message to learn more!
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

I had it set to private but changed it to unlisted...good call lol!

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Alright... HERE COMES THE DAMAGE REPORT!!!

 

haha just kidding.

 

Few things.

 

  1. Toss those shoes when you lift, go barefoot or get a flat shoe. I use wrestling shows.. they are usually buy one, get one free at Olympia sports. :)
  2. Do you have scholiosis in your upper back? It's weird, the video is a bit fuzzy but it looks like your lower back is perfect but your upper back is rounded a bit. I feel like if you tried to keep your chest up a bit more that would help. If so, you would just need to drop your hips a bit more.
  3. Keep your chin down. Pretend there is a metal rod from your butt to the top of your head. You want everything to be straight.
  4. The first couple reps looked like two motions, back lifted the weight, then hips. As the reps progressed you started to push through the hips more. Pushing through the hips is hardest on the first rep, just takes time.

Overall, not bad at all man! Just a few minor things! Ditch those sneakers!!! haha

Need 1 on 1 coaching? Send me a direct message to learn more!
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Scott_Herman

Alright... HERE COMES THE DAMAGE REPORT!!!

 

haha just kidding.

 

Few things.

 

  1. Toss those shoes when you lift, go barefoot or get a flat shoe. I use wrestling shows.. they are usually buy one, get one free at Olympia sports. :)
  2. Do you have scholiosis in your upper back? It's weird, the video is a bit fuzzy but it looks like your lower back is perfect but your upper back is rounded a bit. I feel like if you tried to keep your chest up a bit more that would help. If so, you would just need to drop your hips a bit more.
  3. Keep your chin down. Pretend there is a metal rod from your butt to the top of your head. You want everything to be straight.
  4. The first couple reps looked like two motions, back lifted the weight, then hips. As the reps progressed you started to push through the hips more. Pushing through the hips is hardest on the first rep, just takes time.

Overall, not bad at all man! Just a few minor things! Ditch those sneakers!!! haha

Thanks for the feeback! I know the video sucks lol. I agree though I do need to use those hips more and get setup aa little better and perfectr my start for that 1st rep. I think I got but I am doing your single stiff legged romanian deads now for my new routine so I'll get back on the deads when I switch up. I thought about getting those funny feet shoes for the gym. I don't know about scholiosis but I do know I have a funny curve in my spine and have had 2 disc fuzed in my neck but my posture has greatly increased over the years from building my back. I have always had trouble keeping that upper back straight even with squats but it actually seems better since I go ATG since your full ROM post last. Once I get my form on those deads adjusted I think I'll be doing pretty good. I've noticed my sqquats and deadlift strength increase pretty good but I'll be more comfortable when I have that form fixed lifting heavier. Thanks again bro!

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Adawg38

Thanks for the feeback! I know the video sucks lol. I agree though I do need to use those hips more and get setup aa little better and perfectr my start for that 1st rep. I think I got but I am doing your single stiff legged romanian deads now for my new routine so I'll get back on the deads when I switch up. I thought about getting those funny feet shoes for the gym. I don't know about scholiosis but I do know I have a funny curve in my spine and have had 2 disc fuzed in my neck but my posture has greatly increased over the years from building my back. I have always had trouble keeping that upper back straight even with squats but it actually seems better since I go ATG since your full ROM post last. Once I get my form on those deads adjusted I think I'll be doing pretty good. I've noticed my sqquats and deadlift strength increase pretty good but I'll be more comfortable when I have that form fixed lifting heavier. Thanks again bro!

of course man! happy to help!

 

I wouldn't get those tow shoes.. just get something flat and normal.

 

Keep me posted!

Need 1 on 1 coaching? Send me a direct message to learn more!
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Scott_Herman

Alright... HERE COMES THE DAMAGE REPORT!!!

 

haha just kidding.

 

Few things.

 

  1. Toss those shoes when you lift, go barefoot or get a flat shoe. I use wrestling shows.. they are usually buy one, get one free at Olympia sports. :)
  2. Do you have scholiosis in your upper back? It's weird, the video is a bit fuzzy but it looks like your lower back is perfect but your upper back is rounded a bit. I feel like if you tried to keep your chest up a bit more that would help. If so, you would just need to drop your hips a bit more.
  3. Keep your chin down. Pretend there is a metal rod from your butt to the top of your head. You want everything to be straight.
  4. The first couple reps looked like two motions, back lifted the weight, then hips. As the reps progressed you started to push through the hips more. Pushing through the hips is hardest on the first rep, just takes time.

Overall, not bad at all man! Just a few minor things! Ditch those sneakers!!! haha

I'd like to elaborate on his third point. In pretending that there's a steel rod from the butt to the top of your head is to cue the straightness you want, from there - you want YOUR BACK to become that piece of steel. Before the lift, the upper body (posterior chain, however you associate it), needs to be cement. Your upper body tightness is the key to utilizing the musculature of the back and legs to perform the lift rather than the spinal column which is why people get injured.

Something I've been coaching lately is understanding the difference between visually looking correct versus physiologically performing correct. The lift is a quad-hamstring-glut cycle in order to move the bar from the ground to standing position, however, the entirety of the back must be fully rigid and engaged in order to stave off any potential injuries from the spine taking any of the load. A good tip is to just simply grab an unloaded barbell and perform romanian style deadlifts just to really understand the feeling of 'engaging the posterior chain'.

Visual example:

 

You want to exaggerate your butt being stuck out, really put a stretch in the hamstrings and keep the low back arched - this prevents the slacking or rounding that places undo stress on the spine. With simply the unloaded bar you should be able to practice the feeling of the Lats, traps, etc.. engaging and isometrically turning to steel in order to support your lift. When you are in this position, a good way to really fire the muscles and learn what it feels like is to try to 'draw the bar into your shins' as you are holding it just below knee level.

 

Remember, your compounds lifts are all technique based lifts, they're meant to look and be performed beautifully. Technique trumps weight in terms of attaining gains, the progression of weight comes with time and will always be there ;)

 

Enjoy!

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

I appreciate the added info impulse. I really enjoy drad lifts and would like to get my form good. I guess i never thought about practice with just the bar.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

I spend a lot of 'play time' or 'practice' just working on technique with the bar or some light resistance. It's a great thing to do when you're deloading or having a rest day but still want to make some improvements. Anything to do with the big movements benefits tremendously from keeping clean technique and translates into much better structural integrity :)

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Jonas33
Jonas33 g Jonas Huovila
54 Post(s)
54 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

To rounded upper back and a bit rounded lower back.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Impulse

I spend a lot of 'play time' or 'practice' just working on technique with the bar or some light resistance. It's a great thing to do when you're deloading or having a rest day but still want to make some improvements. Anything to do with the big movements benefits tremendously from keeping clean technique and translates into much better structural integrity :)

Great posts man, both of them.

 

For me the deadlift is all about visualizing the lift. I really like what you wrote elaborating on the third point.

 

I am surprised I haven't recieved any articles from you yet. I would love to host some content from you. If interested send me a PM.

Need 1 on 1 coaching? Send me a direct message to learn more!
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Final exam crunch time then I likely will haha! I typically write in nausiating detail so I like to be able to sit down and hammer everything out

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Scott and impulse, I wanted to show an update on my deadlift form. i feel it's a lot better however my shoulders seem to round forward a tad and I can't seem to fix it. Scott I know you told me to go barefoot or get a flat shoe but I have yet to try it.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Adawg38

Scott and impulse, I wanted to show an update on my deadlift form. i feel it's a lot better however my shoulders seem to round forward a tad and I can't seem to fix it. Scott I know you told me to go barefoot or get a flat shoe but I have yet to try it.

1) Man is that the quietest gym ever ;)

2) Your low back is remaining flat, which is the most important thing. However with your upper back / shoulders beginning to round - it's the beginning signs of you reaching your deadlift limit, with the limiting factor being the back.

To help keep the back completely extended during the lift, work on cueing yourself to stick your butt out even moreso, as you bend down to pick up the bar remember that you should be HINGING into position not just bending down to pick it up in the same fashion that your body would move to squat. As you hinge, think to yourself 'heel heavy' - sit back onto the heels. Remember also to think about arching your low back - HARD. Again, you aren't trying to hyperextend the low back, but under the stress of the loads your hamstrings and low back are in a battle to control which way your hips tilt.

 

If you don't already, you can start adding in either romanian deadlifts or stiff legged deadlifts with a moderate weight. You are not focusing as much on training the leg component on those lifts as much as you are focusing on keeping your full posterior chain in extension. Another supplemental lift to toss in would be low back extensions to focus on strengthening the low back for the same purposes as mentioned above (the battle of your hamstrings vs. low back).

 

Finally, just always remember that done correctly - it's SUPPOSED to be hard. The difficulty of the compound movement is only to your advantage.

 

Great progress!

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Impulse

1) Man is that the quietest gym ever ;)

2) Your low back is remaining flat, which is the most important thing. However with your upper back / shoulders beginning to round - it's the beginning signs of you reaching your deadlift limit, with the limiting factor being the back.

To help keep the back completely extended during the lift, work on cueing yourself to stick your butt out even moreso, as you bend down to pick up the bar remember that you should be HINGING into position not just bending down to pick it up in the same fashion that your body would move to squat. As you hinge, think to yourself 'heel heavy' - sit back onto the heels. Remember also to think about arching your low back - HARD. Again, you aren't trying to hyperextend the low back, but under the stress of the loads your hamstrings and low back are in a battle to control which way your hips tilt.

 

If you don't already, you can start adding in either romanian deadlifts or stiff legged deadlifts with a moderate weight. You are not focusing as much on training the leg component on those lifts as much as you are focusing on keeping your full posterior chain in extension. Another supplemental lift to toss in would be low back extensions to focus on strengthening the low back for the same purposes as mentioned above (the battle of your hamstrings vs. low back).

 

Finally, just always remember that done correctly - it's SUPPOSED to be hard. The difficulty of the compound movement is only to your advantage.

 

Great progress!

The gyms not that quiet for 5AM, just in the area I was in. :)

I actually dropped 40lbs off my Deadlift and slowed down the reps a little to give me some tut and to pay attention to my form a little better. Helped a little but not completely. I do do Romanian Deadlifts on my 2nd day of the week for Deads. I'm gonna give your advice a try next Deadlift day and I think I am gonna try taking off the shoes. Thanks!

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
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