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  1. #1
    Registered User DanJ64's Avatar
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    Deadlift and bar path

    When deadlifting, I know it's recommended to keep the bar path straight and to drag the bar up your legs. However, once I get to my knees, I find my legs are nowhere near straight enough to drag the bar up my thighs. If I were to do this, then the bar would be traveling back instead of straight. I have included two pics, comparing myself and a youtuber, as you can his legs are much more straight than mine. Is this an issue with my form or just anatomy?



    vimeo.com/386281688
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  2. #2
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    Originally Posted by DanJ64 View Post
    When deadlifting, I know it's recommended to keep the bar path straight and to drag the bar up your legs. However, once I get to my knees, I find my legs are nowhere near straight enough to drag the bar up my thighs. If I were to do this, then the bar would be traveling back instead of straight. I have included two pics, comparing myself and a youtuber, as you can his legs are much more straight than mine. Is this an issue with my form or just anatomy?



    vimeo.com/386281688
    Looks like you started with the bar too far forward and instead of dropping your hips, which would keep your shins mostly vertical, you bent at the knee instead. That would your knees well over the bar at the bottom.
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  3. #3
    Registered User air2fakie's Avatar
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    Think of it more as dragging it up your shins/thighs as close as possible as necessary to maintain a vertical bar path. The idea is many ppl place the bar too far out in front at the start and/or let the bar drift away while they pull it up.

    Your path up looks fine IMO, going down you might even be moving it too close to your body to try to drag it down your thighs.

    And you're not fully engaging your lats/back at the top of the movement.
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  4. #4
    Registered User Garage Rat's Avatar
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    Once the bar passes the knees you need to think of strongly pushing the hips forward and feet through the floor until your standing tall not leaning back.
    You will be pulling the bar back ever so slightly as you push hips forward.
    If you do it right the bar will stay in contact with the quads.
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  5. #5
    Registered User DanJ64's Avatar
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    Originally Posted by air2fakie View Post
    Think of it more as dragging it up your shins/thighs as close as possible as necessary to maintain a vertical bar path. The idea is many ppl place the bar too far out in front at the start and/or let the bar drift away while they pull it up.

    Your path up looks fine IMO, going down you might even be moving it too close to your body to try to drag it down your thighs.

    And you're not fully engaging your lats/back at the top of the movement.
    Thanks. Could you please help elaborate on engaging my lats/back at the top of the movement? I try to squeeze my armpits and pull the slack out of the bar before the pull but I guess I'm losing tightness on the way up?
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    Registered User spicytunamaki's Avatar
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    I think you are 100% correct and the bar path should be straight. It also reduces the chance of injury. The best thing would probably be to use a hex bar.
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  7. #7
    Registered User air2fakie's Avatar
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    Originally Posted by DanJ64 View Post
    Thanks. Could you please help elaborate on engaging my lats/back at the top of the movement? I try to squeeze my armpits and pull the slack out of the bar before the pull but I guess I'm losing tightness on the way up?
    You look like you're stopping short and not keeping tension at the top of the pull. As you pull up past your knees, squeeze your glutes (butt cheeks) tight, push your hips forward slightly and keep tension in your lats/back. Like a tiny hip thrust, not the huge ones you see some ppl do sometimes.

    Also, hard to see from the angle, but if you play with your hip position at the start (maybe down and back slightly) and do the tiny hip thrust, the bar may naturally be closer to your thighs as you lift straight up.
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