Critique my deficit deadlift

[grinnell27]

Hey guys/girls.

I filmed my deficit deadlift yesterday and slowed t down so I can get a good critique on the form, I'm looking at entering comp this year but need to make sure I get my form right on my lifts. I know defecit deadlift isn't an event though lol.

You will prob pick up on the fact that I 'yank' the bar up, I've always done this. I'm sure this is allowed right?

It looks like my hips shoot up too quickly? Therefore slowing me down at the top, the lift when watched in normal speed is quite quick though.

Anyway here's the video, sorry it's on Instagram.

EDIT: Forgot the link haha.
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I'll have to link the Instagram

 

[bolt10]

First, stop yanking the bar, while it isn't illegal, it isn't how you should pull.

Yanking it like you are is throwing you out of position and you aren't generating nearly enough tension before initiating the lift. Get into position, tighten everything up, then pull from the floor, that way your hips won't shoot up and you'll keep a better back position to improve lock out ability.

 

[grinnell27]

I'll try that out, thanks man.

It's more of a mental thing when I yank the bar, I always feel stronger when in fact it's likely hindering my strength at times.

 

[bolt10]

My favorite (probably most posted by me) video on importance and some queues for getting tight (specifically in the upper back): [video=youtube;dm7ZbgjZklE]https://www.youtube.com/watch?v=dm7ZbgjZklE[/video]

 

[grinnell27]

Awesome, I'll check that out. I think part of my issue about getting tight is my back... It's so tight it's restricting, I try and stretch 3times a week and foam roll... Still the same.

Have to keep working on it.

 

[asooneyeonig]

your legs and upper back are weak. get those stronger.

strong quads allow for a low hip starting position on the pull.

strong hamstrings allow for a more neutral back. i know many will disagree, but here is the logic i used behind that. the body will find the path of least resistance. it will use the strongest muscles. the hamstrings are weak especially at that position so it cannot allow the hips to get in position and placing the load on the low back.

strong lats and traps will also help with keeping a neutral spine and with *******.

 

[grinnell27]

Thanks for the advice man, gives me more to work towards. Be interesting to see my progression in another 6 weeks to how it is now.

 

[compudog]

This video has helped me a lot with the technical side of deadlifts. The main cues I use from it are: shins vertical, (neutral spine goes without saying), and "force generation", or, "pull slow". I had to watch it about 4 times over a year or so to soak it all up though.

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