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Thread: DL form check

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    DL form check

    Checking with others to see if anything needs to be tweaked. There are 2 points I notice but I'll let others judge first and point those out later. Thanks for looking.


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    Personally I would bend a little more at the knees as I feel there should be some quad co-operation with the posterior chain in a conventional deadlift. Without it you are putting alot of the strain of a heavier weight on your lower back

    Looks almost stiff legged here as your back is much more parallel to the floor
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    Could maybe get a little more quad in.

    I think I'd need to see an rpe 9-10 dead to see any real technique breakdown from you
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    Originally Posted by WolfRose7 View Post
    Could maybe get a little more quad in.

    I think I'd need to see an rpe 9-10 dead to see any real technique breakdown from you
    Here's the heaviest I've done recently. 185 x 2 on 22 July and 195 x 1 on 23 June (DL at end of vid).


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    Registered User WolfRose7's Avatar
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    Same on both, maybe can shove knees into arms a bit more and get some more quad, could maybe crank lats down a little harder...

    very little technique breakdown for near max lifts though.
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    Think you could start with hips a tad lower, which also would bring spine totally neutral. But I'm nitpicking - good overall.
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    Contrary to what other people are saying, I'm actually along the lines of thinking you shouldn't try to lower your hips or bend your knees any more than you already are. Your form looks perfect for YOUR build. You don't have your hips suddenly "shooting up" when you start the pull, which is what typically happens when people try to set up too low.

    I made the mistake a little over a year ago of trying to re-establish my deadlift form, and trying to get more leg drive by starting lower in the lift, only to cause my weight to shift around as my hips would shoot up for the first rep because I was starting too low, which also ruined any attempt I had made at pulling the slack out of myself and the bar.

    Tom Mannion is a great deadlifter and pulls pretty stiff-legged, just because that's how his proportions work out.
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    I can't really add anything. Your back position looks good - maybe you could think about retracting scapula more but I also know that may not be possible for that load.

    I'm guessing your Tmax is 197kg?
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    Originally Posted by SuffolkPunch View Post
    I can't really add anything. Your back position looks good - maybe you could think about retracting scapula more but I also know that may not be possible for that load.

    I'm guessing your Tmax is 197kg?
    200 actually, but that's a keen inference. 197 is the max weight I own in my living room gym.

    Originally Posted by KathleenRyan View Post
    Contrary to what other people are saying, I'm actually along the lines of thinking you shouldn't try to lower your hips or bend your knees any more than you already are. Your form looks perfect for YOUR build. You don't have your hips suddenly "shooting up" when you start the pull, which is what typically happens when people try to set up too low.

    I made the mistake a little over a year ago of trying to re-establish my deadlift form, and trying to get more leg drive by starting lower in the lift, only to cause my weight to shift around as my hips would shoot up for the first rep because I was starting too low, which also ruined any attempt I had made at pulling the slack out of myself and the bar.
    That's the trick: verbal cues and videos don't get at the intuitive sense of your own lift. Seems that for almost 2 years DL has been problematic, and only recently have I found a technique that works. Cocking my hips while keeping tension on the bar and tension in my back seems to put my hips in the strongest position as I start to pull the bar.

    2 important cues I always remember are: hips and back should rise simultaneously, and your hip position when the bar leaves the floor is your proper hip starting position.

    Originally Posted by air2fakie View Post
    Think you could start with hips a tad lower, which also would bring spine totally neutral. But I'm nitpicking - good overall.
    Regarding my spine, what do you see?

    Originally Posted by WolfRose7 View Post
    Same on both, maybe can shove knees into arms a bit more and get some more quad, could maybe crank lats down a little harder...

    very little technique breakdown for near max lifts though.
    Yes my lats always seem to peel apart at heavier loads.

    So the thoracic rounding isn't a problem? I guess not because it doesn't flex during the movement, but it's also rounded more than most DL-ers I see.

    Thanks all. Reps unless on spread.
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    Originally Posted by ECGordyn View Post
    Regarding my spine, what do you see?
    Mostly just the upper back rounding (seemed like your shoulders were hunched over). But if you're aware and everything is tight, then it's not an issue esp at heavier weights.
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    Not quoting, too much text xC

    Thoracic rounding isn't an issue, It appears to be optimal for you as it is.
    Obviously if it starts rounding more throughout that wouldn't be efficient, but it doesn't.

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    Originally Posted by KathleenRyan View Post
    Contrary to what other people are saying, I'm actually along the lines of thinking you shouldn't try to lower your hips or bend your knees any more than you already are. Your form looks perfect for YOUR build. You don't have your hips suddenly "shooting up" when you start the pull, which is what typically happens when people try to set up too low.

    I made the mistake a little over a year ago of trying to re-establish my deadlift form, and trying to get more leg drive by starting lower in the lift, only to cause my weight to shift around as my hips would shoot up for the first rep because I was starting too low, which also ruined any attempt I had made at pulling the slack out of myself and the bar.

    Tom Mannion is a great deadlifter and pulls pretty stiff-legged, just because that's how his proportions work out.
    I completely agree with this.

    There seems to be a consistent dogma of good form being defined by the degree of depth that the hips start at, oftentimes with angry criticism by this standard without solicitation. This might ultimately stem from lifting culture's partial parentage from sports athletics, where hip mobility and strength are both more important and enjoy greater emphasis in training regimens, such that people who started lifting with their sports career will forever hear their coaches in their minds telling them to keep their hips down, make sure they bear the brunt of every lift, etc.

    There's a guy I worked out with who would harp on this all the time, as <the> correct way to do it for all builds (for reference, he was shorter and seemed to have wider hips), and he would literally start from parallel and basically squat the bar up for 500 pound lifts. Little wonder, he blew his knee out doing this and I haven't seen him in months.

    OP, my deadlift looks exactly like yours and that posture feels the most natural for me. Also, it looks like we have similar frames, on the note of that leverage being preferred. I'm only an amateur/recreational lifter, but your form checks out great in my book.
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    Originally Posted by EliKoehn View Post
    I completely agree with this.

    There seems to be a consistent dogma of good form being defined by the degree of depth that the hips start at, oftentimes with angry criticism by this standard without solicitation. This might ultimately stem from lifting culture's partial parentage from sports athletics, where hip mobility and strength are both more important and enjoy greater emphasis in training regimens, such that people who started lifting with their sports career will forever hear their coaches in their minds telling them to keep their hips down, make sure they bear the brunt of every lift, etc.

    There's a guy I worked out with who would harp on this all the time, as <the> correct way to do it for all builds (for reference, he was shorter and seemed to have wider hips), and he would literally start from parallel and basically squat the bar up for 500 pound lifts. Little wonder, he blew his knee out doing this and I haven't seen him in months.

    OP, my deadlift looks exactly like yours and that posture feels the most natural for me. Also, it looks like we have similar frames, on the note of that leverage being preferred. I'm only an amateur/recreational lifter, but your form checks out great in my book.
    Thanks for the thoughtful response. It's true that lifters are different, and probably the textbook perfection is just a guideline for everyone to start with. Thing is, I had problems with DL for 2 years, but since the past 4 months I've felt stronger and better at the lift. Part of that is controlling the eccentric lifting at home (don't want to smash the tile under my gym mats), but the other part is just finding the ideal position for my frame.

    Did pause DL today and on the first rep I deliberately pulled normal speed to compare positioning with the paused reps. You can clearly see the first rep has higher hips than the later reps, where I sit down deeper to hold the weight during the pause. So yeah, the quads add some strength, I'll just have to experiment with using them in normal reps if it seems necessary.

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