Deadlift vid - critique please!

[anotherbutters]

This is a 140kg/308lb x 5 deadlift PR from last week:

http://media.putfile.com/140kg-deads

I'm looking for comments in terms of what I can do to improve my form. I can see my back's definitely rounding. I also start a lot lower, with legs bent a lot more than most people seem to do, but I don't know if that's necessarily a bad thing.

Comments welcome please!

 

[TomoUK]

This is a 140kg/308lb x 5 deadlift PR from last week:

http://media.putfile.com/140kg-deads

I'm looking for comments in terms of what I can do to improve my form. I can see my back's definitely rounding. I also start a lot lower, with legs bent a lot more than most people seem to do, but I don't know if that's necessarily a bad thing.

Comments welcome please!

i think maybe your hips comes up a little too quickly causing your back to do too much of the work, try and sqeeze the weight off the floor a little more with your legs, keeping your arse down for longer (chest up), to keep your hips and shoulders going up at the same rate for longer. Im no deadlifting expert but im assuming the meachanics are the basically same as for the 1st part of the clean (i may be wrong). That looks very powerful for a pr weight tho! i was expecting you to be grinding them out!

 

[babaa]

yeah, you probably should try not to move your hips first and then the bar
if your hips move, the bar has to move, too, otherwise its like wasted movement and power
what tomouk already said, try to squeeze the weight off the floor with your legs

 

[Scotsman]

Try sqeezing your lats together right before you start your pull. This will help keep your back more upright and eliminate some of the hip pop. Overall looks pretty good though.

Cheers,
Scotsman

 

[enigma4dub]

keep those hips down. other than that, looks pretty good!

 

[mad dipz]

hips down, keep back tight (like squeezing lats), and stick your chest out a little more while arching the lower back (by this meaning sticking you butt out a little more), that way you're more upright, and use the legs to lift so it keeps pressure off the back, avoiding any injuries

 

[anotherbutters]

I haven't consciously been using my lats, and I can see that my hips rise whilst the bar's still on the floor, so I'll focus on correcting those points.

Thanks for all the comments guys, they've been very useful.

 

[Czar87]

I have trouble with raising hips first too. Is it wrong starting position or ... ?

 

[mad dipz]

I have trouble with raising hips first too. Is it wrong starting position or ... ?

perhaps, you just have to make sure the lift is all legs. You can try practicing in front of a mirror to help you out so you know when it's fixed before performing the lift again.

 

[blut wump]

For myself, I found that the best way to get my starting position was to freeze myself as the weight hit the floor on the way back down. For me, that's the ideal position to pull back up from and my first rep of a set has typically been the hardest one to get myself into position for.

I'm having trouble accessing the vid, AB. If you feel that your back is rounding, make more of an effort to lead with the head. It could just be a consequence of having raised your hips too soon, though, if that's what you did. I'll try again later to view the vid again.

 

[anotherbutters]

Ah, good tips, thanks.

Here's a direct link to the vid (right click, save as): http://uploadfile.putfile.com/getfile/11724b-1250d9c89-8c735477videoslashah01sslash5017033598.mov

 

[Protobuilder]

Looks good. and that's a PR? Damn. Very fast and solid for a PR. Coulda' get 5x5 across w/ that weight.

I'm no expert, but you might want to get tight and apply pressure to the bar right before you pull it. it looks like you grab it and then rip it, getting tight right after the bar starts a bit, if that makes sense. IOW, apply tension against hte bar, then start the lift w/ thighs and hips.

 

[blut wump]

Here's the real link:
http://uploadfile.putfile.com/getfile/11724a7848bslash2847d9ch45188video0d9--sslash5017033598.mov

 

[blut wump]

They're blocking direct download. One has to click one's way through their 20 screens of death to download the file.

 

[anotherbutters]

Looks good. and that's a PR? Damn. Very fast and solid for a PR. Coulda' get 5x5 across w/ that weight.

I'm no expert, but you might want to get tight and apply pressure to the bar right before you pull it. it looks like you grab it and then rip it, getting tight right after the bar starts a bit, if that makes sense. IOW, apply tension against hte bar, then start the lift w/ thighs and hips.

I was in a rush because it's only a still camera with a small memory card. Besides, he didn't really get the beginning.

Everyone seems to be saying the same - get tight and use the legs at the start of the pull, so the bar rises when my hips do. I know exactly what everyone means, I just wasn't focussed on it before.

So, to be clear on the use of my lats, I assume we're talking about pulling my elbows in to the sides of my body, not retracting the scapula and pulling my elbows behind my body, which would seem to be an impossible position to maintain?

 

[Scotsman]

I was in a rush because it's only a still camera with a small memory card. Besides, he didn't really get the beginning.

Everyone seems to be saying the same - get tight and use the legs at the start of the pull, so the bar rises when my hips do. I know exactly what everyone means, I just wasn't focussed on it before.

So, to be clear on the use of my lats, I assume we're talking about pulling my elbows in to the sides of my body, not retracting the scapula and pulling my elbows behind my body, which would seem to be an impossible position to maintain?

By keeping lats tight I mean that you should pull your shoulders back and down with your lats. Your arms won't move much as they're attached to the bar. This will help keep your whole back a little tighter and keep your hips down at the beginning. It's not a full contraction and will take some practice to learn, but should help you out quite a bit.

Cheers,
Scotsman

 

[anotherbutters]

Thanks a lot Scotsman. I appreciate your input a lot.