Any tips on my deadlift form? Thanks!

I suck at embedding: https://youtu.be/u92bsQ7aa0Q

I just got back into doing deadlifts again after a long break. This is my 7th/last practice set yesterday with 185 which is light enough for me that I am not getting fatigued on any sets but heavy enough that I can feel it and even break a sweat.

My obvious issues have been back rounding and hips dropping too low, but I could use some more critical eyes on it at this point.

1) I'd try deadlifting in Chucks, or something with a flat sole that's a bit less compressible than the crosstrainers it looks like you're wearing.

2) Your hips are dropping too low because you're hinging at the low back and not the hips.

3) Your low back isn't getting set/flat, and though I can see you trying to pull your lats back/down, it doesn't really look like your upper back is either.

I suspect if you actually start hinging correctly, your hips will be higher and the movement will feel better; it might be worth it to pull of blocks for a while until you get the feeling for what the movement is supposed to feel like, then gradually decrease the block height until you're pulling off of the floor.

Thanks!

They are the Reebok Ros Workout TR Training Shoe--the model before they branded them CrossFit. I bought them specifically for leg days because they actually do have a relatively flat hard sole. I used to do DLs in socks before I got them but these feel pretty solid.

When you say start hinging correctly to you mean initiate the set-up by hinging rather than rounding the back to grab the bar, or once I learn to hinge correctly? Also, is there a better angle to record from to see these issues?

We don't have blocks, but I have a rack at my gym so I might have to piss off some squatters and do rack pulls next time. I don't know how many adjustments I will get out of the rails though.

Re: "hinging correctly", yes to both. Breaking at the hips as opposed to the low back is the correct way to get down to the bar, so doing that is going to naturally put you in a more advantageous position. A hopefully useful refresher of the Starting Strength Five Step Deadlift Set-up:

There's nothing in there specifically about hip hinge, but as someone that has struggled with the kinesthetic awareness to perform the movement for quite a while, I find that initiating step 2 with a hip hinge helps me get/remain in the correct position (I typically cue this by jamming the edge of my hands into my hip crease to initiate hinging and pushing my hips back, which should be apparent on any of my DL videos). Your lower back probably won't be flat at this point, but at least you'll have hinged at the appropriate point and it should be easier to flatten it out appropriately.

I used to take videos from the side, but I find that the 45 degree angle lets you see the back angle relatively well while also showing any issues with knee cave or rebend that would normally be blocked by the plates.

Another option that has worked well for me is to get fakeb's cell phone number and then pester him to watch your videos in real time.

That's a great tip. Just trying that cue right now I can feel a difference. Since I first started I (try to) use the rippletoe 5 step setup but I recall the version I found originally explicitly saying not to worry about rounding your back in step 2-3 because step 4 would address it or something that has been a pretty big challenge so I look forward to trying out what worked for you.

Thank's again.

All you need to do is not drop your hips. Just focus on squeezing your chest up super hard and arching your low back. Pointing your toes out 10-15 degrees would probably help too

Thanks! Yeah, I am not sure why this is so difficult for me to get. After watching Monte's vids and seeing how he cues himself to hinge I tried it (not in front of the bar yet) and it seems to make a big difference in my ability to get my chest out when in position. Pulling my shoulders back after I have bent down and have allowed my back to round just doesn't set them right, even with no weight. I am looking forward to trying it when there is actual weight in my hands. I'll try messing with my foot/toe placement a bit as well.

First conventional deadlifts in a while following a fairly recent back tweak.

Looks totally fine, weight looks too easy for you. You aren't locking out at the top on the early reps.

+1, RPE was approximately -6.

Re: lockout, I think that's just compensation for not wanting to finish the rep with lumbar extension due to his back tweak history. He could be standing a bit taller, but it's w/e.

Not a fan of your descent. I think you're bending your knees too early on the way down, so you're kind of tentatively "feeling" for when the bar clears your protruding knees. If you've got a sensitive back, that seems like a stress you could just do without. After clearing your knees you just drop it anyway--so it's not like you're trying to get anything out of a controlled eccentric. Drop it from the top while keeping your legs straight, and wait to bend your knees until after the bar clears them.

Or, you know, peacock and just cold let the bar go. Yeah it's a dick move, but it's easier on your back than what you're doing now.

Thanks, this is the sort of advice I was looking for. Ive always had trouble putting the bar down and I think my back tweak could have been caused by this.

Keep in mind that the second to last time I did deadlifts I hurt my back pulling 60 off the floor. My back is pretty sore today from this set. I guess I feel that some caution is warranted.

Hows this Front squat look? It's 105kgx5. Any advice on how to stop the little forward kick out of the hole would be especially appreciated.

To me it looks like your descent is too fast leading to bouncing mechanically out of the hole which is causing that forward kick. Try going down on a two count in general and stopping/reversing more deliberately--maybe a little more shallow than you're getting here. Pause squats at lower weight are good practice. No shame in resetting to a weight where this doesn't happen and building up again while emphasizing not letting it creep in.

Thx big man, I'm definitely descending too fast on back squats, never really gave it any thought on front squats. I think that's why even reps at 50% are wonky at the moment.

Still trying to learn to front squat

Looks solid to me. Yo ucould try gripping the bar with only 2-3 open fingers instead of a full grip like that, as it may help you keep your elbows up and in during the later reps. Disregard if you plan to proceed to oly lifting.

Hey all,

Looking for some deadlift form advice. Sorry for the poor quality/angles, best I could do. This is 165lb, moderately strenuous but not really testing myself. Had to take some time off due to some knee issues so just starting to DL/Squat again regularly.






Thanks!

You're just not getting tight enough. It's something that is learned with practice more than taught. It's such a light weight for you that you could proceed with your form for a while and hopefully tightness clicks for you by the time the weight gets heavier. Squeeze your chest up, think about up up up, without dropping your hips and kicking the bar forward. Doing all of this should cause the bar to clink against the collars, and the collars to clink against the plates.

Squeeze your armpits and initiate the movement with your legs once everything is super tight. Knees should be touching your arms with shoulders just in front of the bar as you break the bar off the floor.

Best angle to film the deadlift is from direct side or a little in front at about hip height. You are not setting your back. At the bottom squeeze your chest up hard while arching your low back. This is the hardest part of the deadlift and it should be uncomfortable. Also looks like you are setting up with the bar forward of midfoot as well as kicking it forward in between reps by dropping your hips. Set up with your shins one inch from the bar(which puts it over the midfoot) and return it over midfoot in between reps. What were the knee issues?

Thanks for the feedback guys.

Definitely not squeezing my chest up. Afraid of arching my back I guess but SSC also recommended it below, so obviously gotta look into that

Worked on squeezing my armpits but I wonder if my stance or grip was too wide. Couldn't get it that tight.

Some form of patellar tendonitis. I had taken a few weeks off of lifting and didn't de-load my squat enough, and something went wrong. Anytime I pushed down (walking up stairs, getting out of a chair) I would get pain. Thought it was gonna be something that I rested for a few weeks and would be fine... but after two months I decided to go to PT.

Focused a lot on strengthening the glutes, proper hinging at the hips, outward tibial rotation. Turns out my feet are super overpronated, so working on that as well. I've been squatting without pain, though I can tell that if I lapse on form it'll hit me again.

If you are able to, I think a trip to see one of our Seattle area SSC's would help immensely with your training going forward:

https://startingstrength.org/site/coaches

Unless you're Brian Shaw, the stance should be pretty narrow, and probably narrower than you like. Grip is as narrow as possible without impeding your knee travel. Most people who haven't read up on this stuff will naturally take a too-wide stance and grip.

Help me get non terrible at squats!