Big Boy Basics

[Andalite]

andalite apart from my back not being arched how do u think this deadlift form is? YouTube - Deficit Deads 247.5 x 4 @ 15 years

Your back being arched is not the issue. It was arched enough.

Here are the issues:

1.) Your body starts moving before the bar. Observe your hips right at the beginning for this. This is almost on every rep.

2.) Your hips are at the level of your head. Remember my earlier post about hips being above the level of your knees and below the level of your head? You don't have that. You're set-up itself is at fault.

3.) Your knees lockout before your hips. Look at this @ 0.08 seconds in the video. Clearly visible how your back is extended while your knees are almost at lockout. This is bad because it puts the entire strain of the movement away from the hips (which is where it should be at) onto your lower back. It's like you're doing a supremely heavy hyper extension.

I have to say though: your form becomes slightly better on the last rep or two. But, on the whole, no, thats not how a deadlift should be. I know you're doing a deficit deadlift but the purpose of the deficit deadlift is to improve leg drive and if your hips are so high how can you hope to achieve that?

 

[ExtraMile]

Your back being arched is not the issue. It was arched enough.

Here are the issues:

1.) Your body starts moving before the bar. Observe your hips right at the beginning for this. This is almost on every rep.

2.) Your hips are at the level of your head. Remember my earlier post about hips being above the level of your knees and below the level of your head? You don't have that. You're set-up itself is at fault.

3.) Your knees lockout before your hips. Look at this @ 0.08 seconds in the video. Clearly visible how your back is extended while your knees are almost at lockout. This is bad because it puts the entire strain of the movement away from the hips (which is where it should be at) onto your lower back. It's like you're doing a supremely heavy hyper extension.

I have to say though: your form becomes slightly better on the last rep or two. But, on the whole, no, thats not how a deadlift should be. I know you're doing a deficit deadlift but the purpose of the deficit deadlift is to improve leg drive and if your hips are so high how can you hope to achieve that?

I do deficit deadlifts to work on the bottom portion of my deadlift and to work on lower back strength. But I find it hard to get into proper position especially when I do them so low the bar is touching my ankles. That is one of the reasons I stopped doing them.

Ill get a recent video up soon and post it I think I have improved my form lately...

 

[Andalite]

I do deficit deadlifts to work on the bottom portion of my deadlift and to work on lower back strength. But I find it hard to get into proper position especially when I do them so low the bar is touching my ankles. That is one of the reasons I stopped doing them.

Ill get a recent video up soon and post it I think I have improved my form lately...

But deficit deadlifts aren't meant for that. They're meant to improve the initial ROM of the regular conventional deadlift. The initial part of your deadlift is largely leg drive. You can't work on lower back strength doing deficit deadlifts because that defeats the purpose of the lift.

 

[ExtraMile]

They're meant to improve the initial ROM of the regular conventional deadlift.

when i said i do them to work on the bottom portion this is what i meant

 

[Tblock1]

Espceially pay attention to the part about locking out your knees before your hips, I used to do that and I was MUCH weaker. Trust me if you straighten out your form you will be injury free and much stronger.

 

[ExtraMile]

Espceially pay attention to the part about locking out your knees before your hips, I used to do that and I was MUCH weaker. Trust me if you straighten out your form you will be injury free and much stronger.

I'm trying like I said I'll get some vids soon, I'll deff vid when I get to 314x5

 

[Andalite]

when i said i do them to work on the bottom portion this is what i meant

I know. You're 15 years old. I can't expect you to behave like a 100 year old man lol...

But, EM, you're not doing them for the purpose you intended for.

I know you're trying. As long as you improve it's ok.

 

[ExtraMile]

In the end I was just doing them for the purpose of a bigger deadlift as they worked great in the past but now I do RDL, rows and weighted hypers aswell they were a bit much.

I didn't mean to come across as rude earlier btw, sometimes it's hard to get the point accross when your just typing words and it's easy for people to read them in the wrong way

 

[Andalite]

In the end I was just doing them for the purpose of a bigger deadlift as they worked great in the past but now I do RDL, rows and weighted hypers aswell they were a bit much.

I didn't mean to come across as rude earlier btw, sometimes it's hard to get the point accross when your just typing words and it's easy for people to read them in the wrong way

I understand. We've all been there

 

[Andalite]

Full Body Training
Mesocycle 19 - Week 3​

Beginning Thoughts:

I just got back from Vegas like an hour ago. No wins no losses. Didn't even gamble. What I did do is see the Cirque du Soleil which is AWESOME. I saw the KA show and it was really out of this world!

This workout took place on Sunday but I was too lazy to post it at the time...​

Workout:

Front Squats:
275 lbs x 2 reps @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%

Pull-ups:
BW x 5 reps x 3 sets
My shoulders were in a great deal of pain from those ridiculous tricep extensions from the previous workout so I didn't push it here.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 single x 3 sets
HG 150 x 8 reps
I love grip training! ​

Videos:

Front Squats:
​

Overall Impression:

It was a short workout. Didn't feel like pushing it at all. My shoulder was bothering me very much at the time and both shoulders were hurting. Today I am feeling fine and I think the rest has been good. I actually felt fine after the workout itself.

Next workout is tomorrow....

Oh, movie update: I saw this movie last Friday which I forgot to mention: Brooklyn's Finest. AWESOME movie. It BLEW the Departed right out of the water. I loved it.​