Deadlift Form Check

[edro]

Here's a quick gif of my deadlift yesterday.
I'm by no means an expert at deadlift, so please critique.

335lbs @ 169lb Bodyweight - 5 reps
(gif only shows first 3 due to length limit)
http://imgur.com/xzBHtY8

Did 2 reps of 345lbs after this.

It looks like my back is curved a little too much at the base.
Thoughts?

 

[deadlyapp]

You could be a little flatter at the base of your spine, but this may force you to start with a lower position and potentially less strength. You hitch a bit at the end, which may indicate that the weight is a bit heavy for you anyways - even though you come up with it pretty easily.

There are other powerlifters here much more experienced than me though that may weigh in differently.

 

[ArchAngel777]

Accidental double post.

 

[ArchAngel777]

Back is definitely a bit too rounded, in my opinion. That said, it probably isn't dangerous so long as it remains tight. It also looks closer to a stiff legged deadlift. To clarify, your legs have virtually no bend in them the entire lift. While they are not locked out completely, they are very close. Also, note the slope of your back. It is almost parallel with the ground. This means you are really pulling the weight with your back.

My suggestions:

1) Start with your butt much lower which will allow you to get your torso more upright
2) Focus on not raising your butt immediately starting the lift. Both the knees and hip/back should really be locking out at the same pace and time.
3) Focus on a straighter back.
4) Drop weight just enough to accomplish these things.

On max attempts, it is expected form will crumble a bit. But, if these are just regular work sets, then I would definitely look to implement my suggestions.

Keep in mind, many people successfully deadlift with forms all over the place, even at high levels. But most people should look to implement the cleanest form possible. A good example of clean form would be this:

https://www.youtube.com/watch?v=t6E3GeUisrc

If I had to criticize this guy (which I would not do, since I think his form is great overall) I might suggest he is overarching his back, but difficult to know unless you were able to see an x-ray. On top of that, he has no weight, which makes overarching must easier. Put a load on and most people can't overarch.

 

[edro]

Good points, thank you.
I definitely feel it in my back much more than my legs or glutes.
I will try to lower my butt more and keep my torso more vertical as you suggest.

 

[moonbogg]

I have problems with back rounding. Mine rounds about the same as yours does. Your lift looks almost like a stiff legged dead lift. I would try dropping that ass more and then come up. It looks like you lead with your sexy ass going up first, followed by the back swinging up. Just compare your video to some of the pro buff dudes on youtube to check your form.
Props for making a video. Almost no one has the guts for this crap. Also, your back seems to be freakishly strong actually. You are swinging that weight up from a parallel back position. You just bend over and swing that damn thing right up. That's crazy.
Also, what the hell? You look like me man. Did my mom have a special mailman or something? I swear, at least in that fuzzy video you kind of look like me. I'm calling you edrogg.

 

[edro]

Thanks!
I needed a video because we do not have mirrors near our platforms, so I really had no idea how I was doing.
And in the spirit of keeping this sub forum active, I figured I would share.

Now I just need to video my golf swing...

 

[Sixguns]

Looks like to much pulling with back and no pushing with legs.

 

[SP33Demon]

You aren't packing your neck, which will lead to hyper-lordosis and eventually disc injuries (if you haven't had them already). Check out this video (turn up sound):
https://youtu.be/ME5lVpgs-Ro?t=252
This fix instantly cured all my back injuries and put a good 30lbs on my deadlift after I grooved it (usually takes 1000 reps or more to groove it, until then it feels weird). One thing when packing the neck, I start out looking at the ground in front of me and use my eyes to look higher during the lift, not my head. It will take practice but once you get it, you will notice a huge difference since there's way more stability in your lower back. This is most likely a major contributor to your back rounding (other than the weight is too heavy).

Another thing, are you pulling yourself down into the bar? I.e. loading the hammies? They should be tight as hell when you load them correctly. I will straighten my legs (as if touching my toes), grab the bar and use the weight to pull myself into the proper position which loads the hammies. Then I'll do one rocking motion where my hips go up and then drop a little and then boom the ascent phase begins. My loaded hammies/glutes/adductors are doing the lion's share of the work and my quads are activated at lockout.

One last tip. I can't see from this angle, but try and get your feet as close together as possible without your knees caving in. This will give you more inches of leverage and could also put pounds on your lift which it did for me. Although it could set you back a good 6-12 months if your knees have to re-acclimate themselves to new positioning under very heavy loads (which is what happened to me).

 

[edro]

Thank you again for the feedback.
I will try again this week, focusing on all the pointers.
(lower butt, focus more on hammys, pack neck, etc)

 

[SlitheryDee]

Overall it doesn't look too bad. I'd mirror the previous thoughts about attempting to engage your legs a bit more and straighten out your back. It helps me to try to remember that I'm basically working everything with a deadlift. I want every part of my body to have as equal a share in the effort as I can manage, or else I'm not getting everything out of it that I could.

 

[edro]

Just deadlifted again today.
Tried all the comments and it definitely felt very different.
My hamstrings were much more engaged and my back much less so.
I did 300lbs and could only do 6 reps before my legs started getting weak.
On the 7th rep, I used regressed to using my back more and the weight jumped right up.

I will definitely work on this better form, with a lower position and more hamstrings.
I know it is safer and is a better leg workout.

 

[Sixguns]

Just deadlifted again today.
Tried all the comments and it definitely felt very different.
My hamstrings were much more engaged and my back much less so.
I did 300lbs and could only do 6 reps before my legs started getting weak.
On the 7th rep, I used regressed to using my back more and the weight jumped right up.

I will definitely work on this better form, with a lower position and more hamstrings.
I know it is safer and is a better leg workout.

Once your hamstring get used more and strength goes up, your overall deadlift will skyrocket

 

[Deeko]

Yea this thread is old but my feedback...

1) Drop your hips more at the start of the lift, make it more of a leg workout than a back workout
2) Your shoulders are rotated forward, this makes it hard to keep your back tight and engaged. Think shoulders back, chest up
3) Engage your hip drive earlier, don't hitch at the top, that's asking for injuries