How is my deadlift?
- 07-28-2009, 06:20 PM
- 07-28-2009, 06:32 PM
Really pull the shoulders back at the top of the rep. I almost exaggerate it with a small back extension. You could benefit from more leg....keep it as close as possible and keep your chest "big" through out the whole movement
07-28-2009, 10:21 PM
Lol since I just finished my Deads routine, here we go. With the weight, looked like 95 or 115, form looked good, back stayed arched and legs were used throughout. Like Kriston said thou, at the top, really lock it out, as in do a somewhat rearward shrugging motion, its kind of like a groove. At least if you ever wanted to do a powerlifting meet, lockout is essential for a green light. The bar hitting your knees is normal to me. You wanna keep that bar tight to your body. It keeps your back in a more leverageous position and when you go heavier, your delts and rotators aren't gonna be pushing it away. I have had scraped knees plenty. 20 years worth. Just make sure when you go heavier, that your form stays solid. I really hurt myself when I was 23, I was going for a 595 triple rep set, and on the way up on second rep, I floundered my back a little, and it hurt like hell. Finished workout, next day and for next 6 months was hard to move around and workouts consisted of baby weights like 225 was heavy as I went. For several years, everytime I moved up in weight, seemed like 400 was the magic number and it would put me down again, like a pinched nerve right above my buttocks. One time I was doing like 405 or 455 and it hit me, I dropped to the floor. Laid there for 45 min, literally. Then had to use my upperbody and the power rack to pull myself up to a standing position to limp home. FORM FORM FORM. If you go heavier and your back rounds, drop weight. Concentrate and use a belt, good abdominal support. Deep breath, shove it as deep into your stomach as you can, slight pressure on the bar, back already arched, legs bent, explode your legs keeping back locked. You will notice a slight lean forward from the legs exploding sometimes, just keep the back locked and pulling up, and soon as your clear the floor 6 inches, your back will start more upright and then bam, you have it. IF your back rounds, DROP THAT SHYT!!! Promise, I used to think I was invincible, lol then I got shot with a 38 and found out I wasn't bullet proof, then I started getting the injuries, had plenty. Lucky enough to win alot before, and might start competing again if I ever quit dieting. Lol I'm rambling. Deff, keep your back locked. Good form thou, and just add the lockout at the top and your good.
07-28-2009, 11:01 PM
07-29-2009, 06:25 AM
first, on cell replying, forgive any spelling. look, you do what you can, thats all any of us can. Never back down from fears, your body will talk to you. just listen. when i was 16 i was in a car wreck and told i had a point in my neck that was weak or that most of my flexability was from that spot, it seemed to move more. Um, i'm fine. Also told me I had 6 lower back vertabre instead of the normal 5 and that it would be a weak spot the rest of my life. Um i went on to set state, national and world records. I got a vid on my profile from back when I was thick lol. I was 20 or 21, went up ta 860. So don't feel discouraged. you probably have a huge potential, who knows, in 20 yrs could help your back. advance as you can incrementally and listen to your body. it will tell you whats up, go or no go. Form I believe will prevent 95% of injuries.
07-29-2009, 01:20 PM
07-30-2009, 11:54 AM
there are websites that layout form on exercises such as deadlift and squats.
what stood out to me was that your arms were not perpendicular to the ground. Your shoulders need to be directly over the bar. The bar is suppose to move in a straight line up and down, keeping your arms perpendicular is vital for this movement. Also, visualize pushing your feet into the ground when lifting and lockout at the top.
07-30-2009, 01:54 PM
07-30-2009, 04:47 PM
When I start a rep, I am pretty close to over the top of the bar, arms straight, thou soon as I start pulling, I am pulling back and I'm sure at the beginning I'm prob over the bar, but bout half way up my shoulders prob start going further back and at lockout I'm way behind the bar shoulder wise. Deff pushing from the heels, whole time deff pulling back thou the whole time keeping bar tight.
07-30-2009, 09:26 PM
07-30-2009, 09:34 PM
07-30-2009, 09:45 PM
When you deadlift what angle are your thighs relative to the floor? I notice taller guys sometimes do what looks to me to be a cross between a traditional deadlift and a stiff leg deadlift.
07-30-2009, 09:59 PM
[ame="http://www.youtube.com/watch?v=mo2jvGa8UYw"]YouTube - sumo deadlift 585x7[/ame]
[ame="http://www.youtube.com/watch?v=d8p9U2BRUJE&feature=re lated"]YouTube - 640 Sumo Dead Lift[/ame]
07-30-2009, 11:31 PM
I'm still confused on the whole belt no belt deal. All video that I've seen people are wearing belts. I've heard some people on this form suggest belts and some say that they are unneeded, which makes me even more confused. Would a belt help me learn proper form, as in forcing my back to be straight, or should I learn without a belt?
07-31-2009, 12:43 AM
07-31-2009, 02:26 AM
Am I the only one that thinks that maybe popping some more weight on there might help correct his form? I know it sounds odd and the wrong thing to do but it would make you keep the weight close to your body and lock it out stronger at the top... Looks like that is too light for you causing the problems..
07-31-2009, 02:34 AM
07-31-2009, 02:36 AM
07-31-2009, 03:15 AM
07-31-2009, 09:25 AM
Welp gotta chime in. In your case, are the ten reps heavy to you? Personally I don't wear a belt till I'm at a weight I can only rep 6 maybe 8 if I'm jus not feeling it. It not only supports your back but your abdominals too. Every now and then I get a pinching sensation along my abdominal wall on a heavy set, thats a near hernia lol. Feel tha pain. Rarely happens now thou. I wouldn't wear one for sets of ten, it restricts your breathing and ten reps squatting or deads, yea I'm blowing lol. At least if its a failure set. Its lifting gear, made for support. If you wear it for all sets and reps you could limit your cores strength by not letting it deal with some of the stresses normally. basically, if its not heavy to you, donm't wear the belt. For instance, if you can pull 225, don't wear the belt for 95 or 115 etc. Please do not crank the belt down so tight you can't breath either. Tight, but where you can still shove a deep breath down deep for support. Too tight will hinder that and actually hurt your support. Plus, and a big plus, I was at a meet doing my 700 pound squat opener, and I had the belt too tight. I made the lift, but as I was coming outta tha hole, my lowe
07-31-2009, 09:31 AM
Welp gotta chime in. In your case, are the ten reps heavy to you? Personally I don't wear a belt till I'm at a weight I can only rep 6 maybe 8 if I'm jus not feeling it. It not only supports your back but your abdominals too. Every now and then I get a pinching sensation along my abdominal wall on a heavy set, thats a near hernia lol. Feel tha pain. Rarely happens now thou. I wouldn't wear one for sets of ten, it restricts your breathing and ten reps squatting or deads, yea I'm blowing lol. At least if its a failure set. Its lifting gear, made for support. If you wear it for all sets and reps you could limit your cores strength by not letting it deal with some of the stresses normally. basically, if its not heavy to you, donm't wear the belt. For instance, if you can pull 225, don't wear the belt for 95 or 115 etc. Please do not crank the belt down so tight you can't breath either. Tight, but where you can still shove a deep breath down deep for support. Too tight will hinder that and actually hurt your support. Plus, and a big plus, I was at a meet doing my 700 pound squat opener, and I had the belt too tight. I made the lift, but as I was coming outta tha hole, my lower ribs dislocated. Hurt like hell. Rest of the meet was, well no prs...
07-31-2009, 09:39 AM
Its not gonna help you learn form, again stick to the basics, arched and locked back, legs bent, bar tight to body, and pull like hell never rounding ur back. From there we all gotta just find out what mechanics work best, such as style, I have went thru sumo, conv., jefferson, and some wierd crap I jus did lol. Seems when I was heavier sumo was the ticket, now not so much. Do what feels good to your body.
07-31-2009, 11:18 AM
07-31-2009, 03:23 PM
07-31-2009, 03:57 PM
Yea don't worry bout poundage. idc if you can squat 1000 or 100. I care about your physical well being. I have done this torture for almost 22 years, I have alot of experience, lol esp with injurys. I just wanna share the info I believe in and trust, to help others, and learn myself, cuz as hard as I try, i don't know it all, lol. I wanna help people succeed and without injurys. Just like was done for me years ago. When you start stagnating on your gains, try doing a few warmup sets few reps each up pretty high. Then go for a good 3 ta 5 rep set where the last is failure and then another same weight, to failure, then drop and do your ten rep set, saying ten reps as a general, go to failure all with good form. Will be same number of sets ur doing now, jus a lil different and more intense. Gotta push yourself to adapt. We can go way further in the intensity land. Also you could jus go for it, see how many reps you can do with your 10 rep weight. Don't just stop at ten, if you have more. even if the next set you only mustard it up 8 reps and your third 6 and a half. Push it.
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