deadlift form check

[shengoikee]

i managed to pick up a minor injury whilst deadlifting yesterday so i thought i'd ask for tips on form.

here's what i currently concentrate on:

- lowering hips
- keeping shoulders back (relative to bar) and chest out
- keeping back straight (rather than arched or curved)
- driving with the heels
- keeping the bar close to my shins before driving hips

am i doing these things? haha... or if there's anything i'm missing feel free to point things out :good:

http://www.divshare.com/download/6119590-b80


the injury felt like a cracked rib or muscle injury (at the front/tip of my second to lowest rib on the left side). it "popped out" just as the bar was leaving the ground. luckily i can still do most lifts without pain haha. so i'm not bothered by it. it could of been worse haha.

i was pushing for a one rep max so maybe my form was off. who knows. i suspect the bar was too far away from my shins.

[Wolfie]

I rekon its pretty solid form man. I think try bring your hips forward earlier in the lift, and keep it stuck closer to you on the way down, so the motion is more like you pull kinda backwards? if you know what i mean - I'm no expert though

[shengoikee]

well i once heard it was better form to wait til the bar gets past your knees before driving the hips. buuut we'll see what others say. :good: thanks

[Birch]

For me, it was fine, although on the first/second? lift it did seem like you leant back a bit. You have to emphasize keeping a straight line, in not only your back, but through your spine and past your hips. When you stood up, you kept your back straight but you did lean back from the hips. Now that should be putting pressure on your back, so I don't know your cause of pain. Unless by doing that you have stretched your abdominals. It only looks like a really slight bend so... eh. Then again, the angle might make it look like you are bending back?
Apart from that, nice job:good:
Also, is your neck straining at all, you are looking up alot, not that its bad but are you straining it back?

[[RozoN]]

I rekon its pretty solid form man. I think try bring your hips forward earlier in the lift, and keep it stuck closer to you on the way down, so the motion is more like you pull kinda backwards? if you know what i mean - I'm no expert though
No
well i once heard it was better form to wait til the bar gets past your knees before driving the hips. buuut we'll see what others say. :good: thanks
Yes


Looks good to me, man. I can't see where the bar is relatively to your shins, but the rest looks good :good:. I don't have a clue how you managed to fuck up your rib :dead:

[Wolfie]

Yeah I know what you mean, I don't think i explained it too well. Check out around 2:10 in this vid; i think its to do with the pull just being less horizontal in that middle bit.. i dunno how to put in youtube links tho and i'm quick replying so here it is:
http://www.youtube.com/watch?v=8-O_MT72rck

[Wolfie]

well it linked itself so sweet...

[Rahf]

That is a solid lift, don't change it.

Remember to keep a monstrous amount of 'girdle' pressure when you're sitting down and coming closer to your max. Hip drive comes after the barbell passes your knees.

[Birch]

Here, Sheng, the best thing for you.

http://au.youtube.com/results?search_query=mark+rippetoe+deadlift&search_type=&aq=2&oq=mark+rippe

[shengoikee]

thanks guys

i've no idea how i managed to fuck a rib up doing deads. kinda funny when you think about it. i was pushing for a one rep max, attempting 170kg/375lbs after finding 150kg/331lbs relatively easy. it happened literally before the weight even left the floor but the bar bent slightly haha. i stopped immediately when i felt the rib pop (it didn't hurt at the time).

before that i'd only ever done 155kg/342lbs about a year ago. i'm clearly not good at 1 rep maxes haha
Here, Sheng, the best thing for you.

http://au.youtube.com/results?search_query=mark+rippetoe+deadlift&search_type=&aq=2&oq=mark+rippe

that first video is one of the most straightforward tutorials i've seen actually. thanks for that. :good:

[Birch]

See man I look out for you!

[shengoikee]

you seem a lot more cheerful these days, birch. haha

[Birch]

Yeah, I figured that the internt is srs bsns.

If you know what I mean!

Also, the last couple of days, this girl... :smile:

[shengoikee]

girls make us become better people!

even if that means getting pissed off hahaha

[Birch]

I've yet to experience any real annoyance with a relationship... well than again I've only ever had one. And that was about 18 months ago.
Since then, I've seen girls but never clicked with any of them so never had a lengthy one after the first.

[Aiden Bloodaxe]

That is a solid lift, don't change it.

Remember to keep a monstrous amount of 'girdle' pressure when you're sitting down and coming closer to your max. Hip drive comes after the barbell passes your knees.Yes,however I think he could get more comfortable with his starting position.

Sheng: First,I think your starting position would be better if you didn't squat down into it. Instead get the bar over the middle of the foot[1], lower your torso down to the bar(with a bent back or neutral, not squat down to it) & grab the bar with a comfortable grip just outside the shins, now extend your back[2] & bend your legs as much as need be until your shins touch the bar & get your scapulas over the bar[3]so your arms have a slight back angle(around 5-10 degrees).

Deadlift starting position criteria:
[1]The bar must be over the mid-foot
[2]the back must be in extension
[3]and the scapulas must be over the bar

Good lift.

[anfeyd]

Dave, don't lower your hips, don't bring your shoulders back more. This will only make it shitty. Drive through your whole foot and graze the bar up your entire body, not just the shins.

It looks decent, if you can get a full side shot to accompany this angle so I could see the bar path I may be able to help more.

[shengoikee]

sweet. thanks for the tips fellas. =D

i'll definitely bear these things in mind next time i do deadlifts.

i'm quite pleased because i was able to complete my squats today with no pain.

[shengoikee]

anfeyd, i may post a better angle for you when i'm able to use my housemate's camera again (i don't own one unfortunately :sad:)

i could just try for a one rep max again after christmas. if it's decent (over 400lbs) i'll post it haha

[BboyAgua]

Looks pretty good to me. Make sure you reset the weight each time, you run a much higher risk with the half set you are doing. It might also be worth your time to learn sumo-stance. Could majorly increase your max and make the bar to shin a non-issue.

[compleks]

Birch is in love. How sweet :)

[shengoikee]

Looks pretty good to me. Make sure you reset the weight each time, you run a much higher risk with the half set you are doing. It might also be worth your time to learn sumo-stance. Could majorly increase your max and make the bar to shin a non-issue.

o rly

i've not tried sumo actually. i'll add it to my routine. =D

seems pretty cool. thanks!

[Pot]

You need to round your back more, it's how the pros do it

[Aiden Bloodaxe]

Yeah,when they're pulling 800+ lbs.



I hate sumo-DLs.

[Karlnold]

Some 150lbs guy once "attacked" me at the end of my workout session when I was doing +400lbs deadlifts with a bent back, he told me that I was doing it all wrong and he did it all in a very inpolite and rude way, I asked him to grab the barbell and show me the proper form and he said "that's too much weight for me!" and I replied "then get the fuck out of my face" ha ha, he got really scared and the guy just backed away into this corner and continued to do 3 lbs dumbell curls, my friend who I was training with went to talk to the guy and I later talked to him and excused myself somewhat, but explained that he really shouldnt interrupt people working out and especially not by being rude. This was like one and a half years ago, and I was training at a private gym for just a few weeks and my friend was afraid that this guy might have been one of the owners or something, so that's why he talked to him, we never really found out.

[Pot]

Yeah,when they're pulling 800+ lbs.



I hate sumo-DLs.

No you need to do it like a cat

[shengoikee]

3lb dumbell curls HAHAHA!

sounds like a true spartan

[Boymano]

lift moar dude. good form but lift moar!

[Birch]

Again with the cat bsns!

[shengoikee]

lift moar dude. good form but lift moar!

haha i bust a rib lifting "moar"

[Birch]

But its okay because you have moar ribs!

[shengoikee]

this is true haha

i resume heavy deadlifts in 2 weeks! i'll see how many more ribs i can break

[Birch]

Moar beanies!

[shengoikee]

haha i usually straighten my hair or wear a beanie

(this is because i have curly jew hair)

[Birch]

Oh no!
I had an untamed bush (big waves) and I went with the short option, it is working well for me :good:
Now I can like ride my bike without putting on anything to keep my hair back under my helmet. And is less hot har in Aus-land.

[shengoikee]

haircare is verging on a hobby of mine

i know, that makes me massively homo etc :smile:

[Birch]

Haha I am becomg pro-dental hygeine right now!
Haircare is just as important as body as well I think. I have found that having longer hair can also be bad for your skin, ie if its greasy and always wiping on your face, if its making you hot = more oily skin etc.
Its easier to maintain skin with short hair too:good:

[shengoikee]

that's ok, i use scrub, cleanser and moisturiser!

my teeth are also pretty dazzling

my lower wisdom teeth hurt right now though


but yeah, being a metro FTW haha

[Aiden Bloodaxe]

Holy shit! I never dreamt of seeing such effeminate posts in a thread regarding DEADLIFTS.

[shengoikee]

you have to be muss AND sexy to ultimately win :good:

[pete_man_man]

WHAT ARE YOU DOING IN MY FRONT ROOM DAVID HILL!?!?!?!?