Been awhile since I've tried to DL, want to get back to it with proper form... thoughts?

Got 3 deadlift form check vids.

One is my own. Set3 5x115kg.
I posted my first form check vid last week and tried to incorporate the advice by focussing on the center of my feet. I'm not sure but I think it was worse than before. I think I see some rounding in my back? And I'm still looking in the mirror in stead of keeping my head straight. I thought I wasn't doing that, lol.



The other two are for a friend
First form check ever, 2nd set 5x85kg



3rd set 5x95kg



Thank you.

Form checks for power cleans please. This weight is very light for me which I think actually hinders form in some ways like I find it easier to get into a good rack position with heavier weight.



^^ 2nd vid is taking ages to process but will show up soon

Syndr0m: I'm not an expert so can't give too detailed advice. They look ok but your first rep is better than the rest. It looks like you're not resetting your back inbetween reps.

Your buddy looks ok too, but he's doing the same thing as you where you crane your neck upwards and he's not deloading between reps.

youre basically just picking it straight up off the floor into a rack position which you obv couldnt do with 80+kgs probably, so i can see why you think light weight hinders form, have you tried going heavier, what happens?

you need to slow down the first pull alot, and be more patient above you knees. keep your ass locked down in the start position and have your hips and shoulders rise together until you get above the knee, then explode. in other words think about setting up and then maintaining a big chest and keeping the back angle you've set at the start until you pass your knees, having your chest rise simultaneously with your hips upwards. then open your hips and explode the bar up

what i would do first is start with an empty or light bar, in your normal clean grip standing straight up, then drop it to just above the knee, and do 100s of reps where all you do is go from just above the knee to standing straight up, then just above knee to standing up straight up with a shrug, then hang to standing straight up, shrug, and rock forward on your toes while extending your hips thru.

you can also work from floor and concentrate on making contact(even exaggerate it) with the bar with open hips, in the vids your hips do not touch the bar at all and remain far too closed. also keep the bar closer to you on the way up. sorry for the massive wall of text, could post some vids with heavier weight too. your rack position looks good.

^^ Thanks for the tips. I'm only doing 30kg atm cos of a problem I've had with my wrist that's completely stopped me from doing PCs. I strapped it up and worked with this low weight to test it out. It was fine, but I'm not keen on ramping the weight up too quickly. I'll try those exercises you suggest and post some more vids in a few weeks when I've had a bit of practice.

IIRC, you should be catching it with your shoulders, not your hands, and your fingers should should be touching the bar but not really grasping it.

Anybody have advice on mine a few posts up?

It's a pretty solid DL, which is probably why nobody has commented. Can't really see anything wrong with it, but you might want to look up some DL tips or cues to help you focus when working out. Sometimes when I DL I'll focus on "Heels through the floor", other times "Lift with your chest." Seems to help make the reps easier. FTR, Lift with your chest is basically me reminding myself to keep my upper back from rounding by basically standing up and focusing on chest up.

Nevermind, wrong thread.

Weight is super light for you , so it's not bringing out bad form.

Can't quite tell from the camera angle but I don't think you're close enough to the bar. Bar should be over middle of your foot ( about an inch or two in front of your shins) and usually when you drop into position the shins will make contact with the bar and roll it forward a little.

I think this would get your knees a bit more forward too. That will bring your hips down a little. I would watch your hip rise. Seems like they are popping up early.

Back looks perfect.

When you work up to some more weight, post another video imo/

@Shoot. Looks pretty solid, though obviously light. The bar path travels slightly back towards you during the lift, which indicates some minor setup issues. Closer to the bar?

When returning the bar to the ground, it should be the reverse of pulling it up. Returning the bar, hips break first, then the knees break once the bar is past the knees so you dont have to move the bar around them.

Try to keep a neutral neck alignment, rather than watch yourself in the mirror.

posted a video last week. here's one from yesterday (205x1).



thoughts plz

high again, although probably close

camera needs to be at knee height, this angle will make the squat look higher than it is

Thanks all, will give it a shot w. more weight!

syndrom - your DLs look pretty good. +1 to resetting your back, getting tight again in between reps. Also, it seems you are very "gingerly" finishing. You really want to finish off a DL pull by squeezing your glutes and locking it out with authority.

Beata - looks good to me (looks a bit light for 1rm though) but yeah, you may not be going to parallel, very hard to tell from that angle.

shoot - seems pretty good too, although when you lower the bar it seems (to me at least) that your back isn't quite as tight. The weight looks super light for you so I dno, that's probably part of it. Keeping my back tight on the descent is always a struggle for me since I just wanna get ready for the next rep, but it is a good idea to keep it in mind imo.

Thanks for the comment! Not rly sure what u mean by gingerly finishing though

Squat and PC/Hang Clean form checks please.

Squats: I've noticed on these vids that my knees seem a bit unstable at the bottom of the squat and they come in as I get to parallel then go out again once I push up. I tried an air squat while looking in the mirror and they did the same so it seems like a flexibility problem. Is this an issue? You can see it especially on the 4th and 5th reps in the vid.

Cleans: Still just trying to learn the form for these. Worked on thrusting the bar up with my hips which I was told to do last time I posted vids. The weight was a bit higher than last time so it felt easier to do the correct motion. Re. the music on this vid, I think the gym owner was having an ipod malfunction day!

PokerRon, it looks to me like you are just pulling it with your arms first and getting your hips into it 2nd.

Try the drill where you just stand with a bar (unloaded) in the hang position and just jump in the air without racking the bar. Keep your arms straight. You should kind of feel the bar jolt up into your hands.

Actually, if you frame-by-frame it through the 10s mark, you can see your arms clearly pull before you jump.

Squats look good from that angle imo.

Putting your thumbs on top of the bar helps holding your wrists in a straight line with the forearms and keeps all the weight on your back. An incorrect grip intercepts some of the weight, loading wrists and elbows.

Also taking your grip a little bit more narrow helps a lot with upper back tightness and better bar support potential.

I'm just quoting from the SS book here btw.

Thanks guys.

Re. the squats, what do you think about my knees coming in on the last couple of reps (20s into the vid for the most pronounced instance). I noticed on my first set I filmed that I was doing that on every rep, but managed to keep it in check somewhat on the 2nd set although it seemed to make the lift harder.

I'm not experienced enough to give you an answer on that. It looks ok in my eyes if you're consiously pushing out your knees during the movement. Maybe someone else can give you a better answer.

This isn't really a form since I know it's terrible, but anyone with oly lifting experience have any tips for improving flexibility for the snatch? I definitely have some real issues, the video is just me squatting while tugging lightly on a band above my head as a standin for the bar, but obviously I'm not anywhere close to vertical enough, something that will only be worse with actual weight.