Fairly new to dead lifts and I've had a few people try to show me proper form but most of them have different opinions on the "ideal dead lift". So just threw on some light weight so i could some feedback on my form and if there's anything I need to fix! Thanks!

 

 

Very good for a deadlift beginner. You only might need to do 2 slight adjustments.

- Near the lockout portion of the lift, you are sticking your butt back too much. Simple fix. Try to really flex your glutes at the end so that your pelvis is directly underneath you. That way you are making the lower back straight instead of lordotic. Its not very serious but you might as well fix it now. If you cant fix that with the deadlift, try the sumo deadlift. It forces you to activate the glutes due to the wide stance.


- Now this is very controversial. Its about your cervical spine placement aka neck. You are looking straight forward in order to see yourself in the mirror. And if you notice most powerlifters do do that. But keep in mind that powerlifters dont really care about the "perfect" form, they only want to pull as much weight as possible. So if you lead with your neck, you might be able to pull more weight, but in time you might create a muscle imbalance. Your nervous system gets accustomed to having the neck extended, and then you find yourself doing it on other exercises too. You should try to keep your neck neutral. So when you lift the weight, your neck should follow the rest of your spine/body, not the other way around.

- The deadlift is amazing because it reveals everything that poses a problem with your body and mind. In this case, the 2 points I made might be connected. If your pelvis is slighlty tilted forward ( anterior pelvic tilt), your body has to extend the neck in order to see the horizon. Thats just how the body works. So one of the 2 issues might be creating the other one. Chicken-egg situation.

I hope this wasnt too complicated. :) If it was, dont hesitate to ask more questions.
#HTH!
Kostas

Had a feeling my butt was too far back and the neutral neck placement makes sense I've seen videos where they instruct that, just gonna have to remind myself to do that. Been doing sumo DL's for about month bcuz they felt much easier on my lower back, probably bcuz my conventional wasn't great when I first started and I stopped doing them after 2 weeks. Went back to conventional DL's a few days ago and worked up to a 1RM of 275, but afterwards my lower back felt great so my form is definitely getting better. Just gotta keep tweaking a few things to get it perfect. Appreciate your time and help thanks man!

Kostas has covered this perfectly but what I will add is that your hip drive should be a lot more explosive than what it is. That will actually help you flex the glutes to push your hips into the bar.

Another point would be that on the downward phase you break at your hips perfectly then there is a slight delay before you break at the knees. I would break at the knees a little earlier as this should engage more hamstrings and take some stress of the lower back.

 

On the whole though for a beginner, that is a great deadlift!

I was never really sure how to bring the bar down on my descend so thanks for the tip! I'll keep working on my hip drive as well!

Daniel and Kostas have some great suggestions.

 

I noticed the same things. I would focus on trying to keep your neck straight and as you gain flexibility you will be able to sit more with your chest more upright. Just takes time.

 

Definitely make the PULL an explosive movement.

However, there is one thing I can't figure out and that is your breathing. You might be doing it, or are not.. but you need to create an INTERNAL BELT. I discuss it here. Check out this article and attached videos. :)

DEADLIFT: Why you‘re not lifting as much weight as you could.

Appreciate it scott! I'll post another video in a few weeks after I think I've got solid form down and let you critique it!