Critique deadlift form

[Hockey Playa]

To WBA, Throttle or others. I tried to work on the stuff WBA told me to fix last time, tell me if i made any progress ^^

245: 6 reps: http://youtube.com/watch?v=g7JWzybkeU4

 

[donjuanjovi]

3 things that I noticed:

1. You set the weight down after each rep. You should stop before you hit the ground, so you don't lose the tension on your back.

Good tip for a back injury.

 

[Hockey Playa]

3 things that I noticed:

1. You set the weight down after each rep. You should stop before you hit the ground, so you don't lose the tension on your back. What do you mean stop before i hit the ground?> drop the weight?

2. You didn't lock out long enough. Make sure to really lean back and feel the contraction. I agree i knew someone would say that, ill work on that

3. You were rounding out your back which is a no-no...squat down close toward the end of the rep, then drive through your legs to get it back up.Yah so squat down more at the end of the rep? ok ill work on that


...or I could be wrong, maybe it was perfect.

thanks

 

[blinkwatt]

To me it looks like you would be more at home doing straight leg deadlifts,you ever tried them?

 

[stronglifts]

To WBA, Throttle or others. I tried to work on the stuff WBA told me to fix last time, tell me if i made any progress ^^

245: 6 reps: http://youtube.com/watch?v=g7JWzybkeU4

Little mistakes:
* you're wearing running shoes. Buy shoes with a flat sole (chuck taylo's all stars) or go barefoot.
* you're slow, pull faster.
* it's not a bench press: weight must be at rest on the floor.
* your arms appear to be bent (not sure from the video)

big mistakes
* look at the video: the hips go up first. The deadlift starts with the knees extending. Raising the hips first is the reason why you start leaning forward, which will bring the bar farther from your body, which leads to more stress on your spine.

1) hold bar close to your shins at setup
2) bar must be in contact with shins/knees/thighs during the whole lift
3) push from the heels, squeeze the glutes

 

[Quagmire911]

3 things that I noticed:
1. You set the weight down after each rep. You should stop before you hit the ground, so you don't lose the tension on your back.

Someone please correct me if I am wrong, but this is called a Romanian deadlift.

In a conventional deadlift (the one the poster is doing in the video) the weight is returned to the floor each rep, the way it was being done. Just don't want there to be any confusion...

 

[Destiny17]

Dude, you gotta go down with your legs before the back, your back is doing way too much from the beginning, and you probably have a sore back.

Like a squat, come down with your hips to your knees, don't get that back in the equation till the lock out and even then there's no need to overexagerrate that. You want your entire lower body to tuck before your upper half does any work really-drive from the heels-feel it in the legs first and foremost.

 

[stronglifts]

Someone please correct me if I am wrong, but this is called a Romanian deadlift.

In a conventional deadlift (the one the poster is doing in the video) the weight is returned to the floor each rep, the way it was being done. Just don't want there to be any confusion...

I confirm. The deadlift starts from the ground.

Romanian deadlifts: weight lowered until knee height, using hip extension/little knee movement.

 

[mrRuckus]

These 2 deadlift articles contradict a lot of what is being said.



http://intensemuscle.com/showthread.php?t=10453
5th paragraph and 6th paragraphs.


http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=23&t_ix=34
See 5,6,8,10

 

[simon]

Here I am doing deads for 5 reps without ever letting the weight go. Probably will be a lot easier now, heh.

It'll probably be harder since you'll lose momentum.

 

[Throttle]

* you're wearing running shoes. Buy shoes with a flat sole (chuck taylo's all stars) or go barefoot.

sl>> target sells a couple different types of flat soled athletic shoes from Mossimo in the $20 range. you think those would those fit the bill?

[typo alert: before correcting this message, i accidentally typed 'athletics hoes'. though you may find those at target, i don't think they're for sale]

 

[Hockey Playa]

Thanks for the replies. I remember reading a ripptoe atricle about the deadlift. I was thinking about having my ass higher than my knees the whole time. Thats probably why i didnt go down lower and use my legs more.

to stronglifts: also the flat sole shoes, are they helpful for just the deadlift? or all weight lifting exercises in general?

And i also thought i kept the bar in contact with my thighs, and shins the whole time i thoought...and my setup was really close to my shuns :S

can anyone post a video of a correct form so i can visually see it?

 

[simon]

Rippetoe's article:

http://www.crossfit.com/journal/2006/11/a_new_rather_long_analysis_of.html

 

[stronglifts]

sl>> target sells a couple different types of flat soled athletic shoes from Mossimo in the $20 range. you think those would those fit the bill?

[typo alert: before correcting this message, i accidentally typed 'athletics hoes'. though you may find those at target, i don't think they're for sale]

lol @ athletic hoes.

I said flat shoes, but that's a little simplistic.

Shoes used for squatting should:
* not have a sole containing gel or air shell
* a general lack of compressibility

The more the sole allows for compressibility, the more power is lost/foot stability destroyed.

I don't know about "target" or "mossimo". Chuck taylor all stars are a safe choice (cost approx. 45$). For snatch & cleans, something with a heel is better.

 

[stronglifts]

to stronglifts: also the flat sole shoes, are they helpful for just the deadlift? or all weight lifting exercises in general?

And i also thought i kept the bar in contact with my thighs, and shins the whole time i thoought...and my setup was really close to my shuns :S

can anyone post a video of a correct form so i can visually see it?

Use shoes with a lack of compressibility. Flat is closer to barefoot (more natural). If you go for for weightlifting, go for a heel. But always with lack of compressibility of the sole.

Hard to say if bar was in contact with the shins or not. Take a shot from a 45° angle next time.

Next time I deadlift, I'll make a video with correct form & put it on StrongLifts.com

 

[Throttle]

I don't know about "target" or "mossimo". Chuck taylor all stars are a safe choice (cost approx. 45$). For snatch & cleans, something with a heel is better.

oops forgot you were in belgium. anyway, you're saying the key is flat soles that resist compression, which obviously describes chuck taylors... lots of American megamarts (ie, Target) sell various low-budget variations on that theme.

 

[stronglifts]

oops forgot you were in belgium. anyway, you're saying the key is flat soles that resist compression, which obviously describes chuck taylors... lots of American megamarts (ie, Target) sell various low-budget variations on that theme.

Low budget is barefoot I walk a lot barefoot at home, it's more natural.

You've got it, as long as its resists compression, you're ok.

 

[Throttle]

Low budget is barefoot I walk a lot barefoot at home, it's more natural.

yeh i do the same--in fact, right this moment... but the university gym doesn't seem to accept 'barefoot is safer' as an answer. hell, if the cardio bunnies had their way, there wouldn't be any power racks, just more elliptical machines. as it is, you have to walk past two rows of fifty of em, past endless mats, 'fitness' balls and machines, past dozens of benches to get to the power racks.

all of which has several fringe benefits: you can make the bunnies nearly fall off their machines by winking or drooling on the way by; most idiots stick to the machines & benches; and only a small remnant can be bothered to take up space at one of the racks. leaving more room for those of us who have some clue about how to use them.

of course, the home gym aficionados will just tell me to stop *****ing, but it's hard to build a home gym when you tend to move once every 12-18 months.

 

[Quiksilver]

It's amusing that you guys believe going barefoot in a gym is safer.

Would you say that walking around a construction site barefoot is safer too?

Both are identical when you consider that there are plenty of sweating, uncoordinated peons moving around objects upwards of 20lbs, all day long at the gym. Spend enough time there and something is bound to land on your feet.

I heard a story from a girl a few days ago that her boyfriend was in the gym and some fool accidentally dropped a 45lb plate onto his finger...cut it right off. whether he was alert to the danger or not, the fact is that his left index finger is now half its original length.

And one more thing...despite what you say, natural is not always better. Consider that the "natural" longevity of life back in caveman days was significantly shorter compared to our "unnatural" way of life now.

 

[Throttle]

It's amusing that you guys believe going barefoot in a gym is safer.

as long as everyone keeps their eyes open & heads about them, and takes the time to do simple things like using clips, i see no reason why this wouldn't be true, especially if you wore slip ons all the way to the rack & then put em back on before leaving. of course, most lifters at the gym insist on trying to move more weight than they can safely handle, without spotters and without properly warming up.

Would you say that walking around a construction site barefoot is safer too?

not with rusty nails lying around, no.

Both are identical when you consider that there are plenty of sweating, uncoordinated peons moving around objects upwards of 20lbs, all day long at the gym.

hmmm... the average american bedroom, when it sees any action, involves sweating, uncoordinated peons moving themselves (upwards of 200 lbs.) around, for at least five minutes at a time. somebody could lose an eye in there, let alone a foot.

And one more thing...despite what you say, natural is not always better. Consider that the "natural" longevity of life back in caveman days was significantly shorter compared to our "unnatural" way of life now.

true enough. but we're also pretty ****y about some of the quote-unquote improvements we've made, often without justification.