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 Post subject: Comment my deadlift form
PostPosted: Sun Feb 17, 2013 6:08 pm 
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Since nobody can correct me and I learned to deadlift from youtube, could you guys help me make my deadlift better? So far i didnt use any weights, just this wooden bar trying to make good form. Here is the video, it's a standard deadlift.


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PostPosted: Sun Feb 17, 2013 10:21 pm 
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Bend those knees.
Since you're into youtube, look for Rippetoe.
http://www.youtube.com/watch?v=Syt7A23YnpA

Other things:
reverse grip,
barefoot or weight lifting shoes
push the floor away (instead of lifting the weight up)


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PostPosted: Mon Feb 18, 2013 1:35 am 
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Well, it's more of a Romanian Deadlift. Drop your nuts towards the bar so to speak.

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PostPosted: Mon Feb 18, 2013 4:40 am 
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which youtube video are you trying to emulate?

I think you are closer to mastering the hoola hoop than you are deadlift form.
At least you are working towards a passable hip hinge.

otherwise, yeah, what the clowns above me said.


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PostPosted: Mon Feb 18, 2013 8:15 am 
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That definitely was RDL, here is another video, the bar is right at height of middle of my shins.


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PostPosted: Mon Feb 18, 2013 10:45 am 
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Much better. I think from that angle and heigth all seems to be good to go. Get heavier.

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PostPosted: Mon Feb 18, 2013 1:43 pm 
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Thanks Dub :) I'll stay on this just a little bit because I want to master this form to avoid injuries.


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PostPosted: Mon Feb 18, 2013 2:23 pm 
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The problem with staying in super ligth weigths for too long is that your form won't stand heavy resistance. Aka, if you train form with ligth only, heavy will most likely wreck your form. Don't get me wrong, it's great to practice form, and you should do it a lot without much of resistance. But consider this approach:
Do lots of warm-up sets with light weigth, but go heavier. Not too heavy, no grinders, but something like 5 reps on a weigth you could do for 7-10 reps with proper form. Film your form for the heavier ones also. This way you can clearly follow your technique, and avoid the injuries better.

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PostPosted: Mon Feb 18, 2013 2:44 pm 
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dub's advice is good. imo it's impossible to estimate if your form will be good with a heavy weight, cause then your body could react to the heavy weight and you could maybe round your back or so.

just work up to a challenging weight and post more vids.

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PostPosted: Mon Feb 18, 2013 3:43 pm 
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Then I'll post a new video in a couple of days because I'm resting today and tomorrow, thanks guys for advice.


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PostPosted: Thu Feb 21, 2013 4:50 pm 
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One of the issues with a super light weight is that you can't learn to bend into the bar. With a heavy bar you can start bending into the bar while pushing your chest up, pressing into the floor and building tension in your hamstrings, glutes and thoracic extensors. With a light weight you're just picking something up, and missing some of the critical components to actually priming yourself to do the movement. Now I'm not suggesting you try to reach down and pull your bodyweight from the floor without a warm up, but unless the bar weighs enough you'll never learn the difference between picking a weight up and driving a weight away from the floor.

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PostPosted: Fri Feb 22, 2013 3:26 pm 
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Here is with much more weight its about 75% from my own weight. I didnt feel any burn in hamstring or glutes, only my lower back was kinda tight , no hurting just keeping me straight.


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PostPosted: Sat Feb 23, 2013 6:47 am 
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tostig wrote:
push the floor away (instead of lifting the weight up)


Research Dr Tom McLaughlin (PhD Exercise Biomechanics)

Research by McLaughlin has demonstrated that in a conventional deadlift, the lower back initially breaks the weight off the floor.

Push The Floor Away

Pushing the floor away is misinformation with the conventioal deadlift.

Pushing the floor away has been used to as a means of having lifters drive the weight off the floor with their legs.

While the legs do contribute, it is the lower back and hamstrings that are the "driving force" in breaking the weight off the floor with a conventional deadlift.

Sumo Deadlifts

In the Sumo Deadlift, "Push the floor away" is correct. The legs are the "driving force" in breaking the weight off the floor.

Kenny Croxdale

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PostPosted: Sat Feb 23, 2013 6:59 am 
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led7x wrote:
Here is with much more weight its about 75% from my own weight. I didnt feel any burn in hamstring or glutes, only my lower back was kinda tight , no hurting just keeping me straight.


High Hip Position

In the deadlift you want to initiate it with a high hip position, a quater squat position. The provides with a better biochanical position. That because you can quater squat more than you can half squat.

You half squatting your deadlift. Some of that has to do with using lighter, smaller plates that don't allow you to sit up higher.

Foward Lean

You shoulders will be more forward over the bar rather than where you now have them, more inline with the bar.

Also, a foward lean is going to place more of the work load on the hamstrings and a little more on the glutes.

Pull Back

You are too upright/veritical with your pull.

To pull more weight up, you are going to need to pull the weight back on top of you and drag it up, so to speak.

Kenny Croxdale

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Thanks TimD.


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PostPosted: Sat Feb 23, 2013 4:33 pm 
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Thanks for comment Kenny, I can now see everything you've written. I'm also aware that my previous form with lighter weights was much better.


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