Deadlift form check

DerickVonD

DerickVonD

Well-known member
I wasn't sure whether to make another thread and post my sumo deadlift question thread or post the video of my form in it's own thread..I chose the latter, anyway here is the video of my form.
This video is my deadlifting 135
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This is me deadlifting 135 at a different angle
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and this is me deadlifting 295(my current rep weight)

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Some notes. I had my toes pointed up during the exercise to put pressure on my heals. I'm flat footed and feel that if I have my toes up it creates sort of an arch in my feet and I can go lower easier. I did notice that I feel like I'm shifting a little bit forward on the way down, but no where near as much as I felt when I was deadlifting in shoes, yeah I was deadlifting bare foot in those videos.
 
DerickVonD said:
I wasn't sure whether to make another thread and post my sumo deadlift question thread or post the video of my form in it's own thread..I chose the latter, anyway here is the video of my form.
This video is my deadlifting 135
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This is me deadlifting 135 at a different angle
Invalid Link Removed

and this is me deadlifting 295(my current rep weight)

Invalid Link Removed

Some notes. I had my toes pointed up during the exercise to put pressure on my heals. I'm flat footed and feel that if I have my toes up it creates sort of an arch in my feet and I can go lower easier. I did notice that I feel like I'm shifting a little bit forward on the way down, but no where near as much as I felt when I was deadlifting in shoes, yeah I was deadlifting bare foot in those videos.
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Those videos don't really show much at all, a side view would be much better for analysis. Better yet, a view from each angle both sides front and back and also the whole lift should be in frame, we are getting less than half the story on these vids.
 
NYiron said:
Those videos don't really show much at all, a side view would be much better for analysis. Better yet, a view from each angle both sides front and back and also the whole lift should be in frame, we are getting less than half the story on these vids.
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Here you go
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The biggest issue I see is your not getting your hips down under you and initially driving with the legs. Your pulling almost exclusively with your backside which places tremendous strain on the lumbar spine and lower back muscles.
 
Movin_weight said:
The biggest issue I see is your not getting your hips down under you and initially driving with the legs. Your pulling almost exclusively with your backside which places tremendous strain on the lumbar spine and lower back muscles.
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Any tips? Should I try to bring my glutes lower?
 
DerickVonD said:
Any tips? Should I try to bring my glutes lower?
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Essentially the first 1/3 of the movement should be all legs. Drop your hips down, your almost stiff legging it.
 
tyga tyga said:
Essentially the first 1/3 of the movement should be all legs. Drop your hips down, your almost stiff legging it.
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Yeah I'm going to try again in a bit I feel like I ****ed up on that vid and the other vids I did better...nope same issue :/ what can I do to fix this?
 
DerickVonD said:
Any tips? Should I try to bring my glutes lower?
Click to expand...

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Means just bend your knees and drop your hips so your using more leg drive during the initial upward phase of the lift
 
Just like everyone else has said your hips need to start lower. Focus on extending both knees and hips at the same rate. The way you have done the lift your extending your knees first and that is putting you into a straight leg deadlift.

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DerickVonD said:
Hows this?
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That looked better. You could drop down further yet, but it's a work in progress. Your starting position should be similar to the lowest point of a front squat. Legs should be near parallel, chest up, torso upright. It is essential that the initial torque created to get the bar moving upward is distributed among the knee and hip joint. If you completely extend your knees before the weight leaves the ground, then all that torque is placed on your lower back, and your destined for injury.
 
Movin_weight said:
That looked better. You could drop down further yet, but it's a work in progress. Your starting position should be similar to the lowest point of a front squat. Legs should be near parallel, chest up, torso upright. It is essential that the initial torque created to get the bar moving upward is distributed among the knee and hip joint. If you completely extend your knees before the weight leaves the ground, then all that torque is placed on your lower back, and your destined for injury.
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And this? Invalid Link Removed
 
The eccentric on the deadlift should not happen. You should essentially do a controlled drop of the weight. TUT and deads are a bad idea.
 
Rodja said:
The eccentric on the deadlift should not happen. You should essentially do a controlled drop of the weight. TUT and deads are a bad idea.
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TUT? Time Under Tension? So you're saying drop the weight fast. How was I lifting the weight up though? BTW I hit my knee on the way down. If the lifting part is right I can focus on the lowering.
 
low box squats helped both my deads and squats form, both work in progress still. Forced me to use my hips to drive. I make sure to push my hips in by straightening my knees and hips at the same time.
 
DerickVonD said:
TUT? Time Under Tension? So you're saying drop the weight fast. How was I lifting the weight up though? BTW I hit my knee on the way down. If the lifting part is right I can focus on the lowering.
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Your hips are still a bit high and you're using primarily erector strength as opposed to using the hips and thighs for the initial portion of the movement.
 
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