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HELP ME! MY DEADLIFT FORM IS GARBAGE!

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cricket_fire
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2005/08/03 20:45:29 (permalink)
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HELP ME! MY DEADLIFT FORM IS GARBAGE!

I just pulled 365 yesterday, and videotaped it. Turns out, my form is complete GARBAGE! I stiffleg it, and round my back. There is also a semi-hitch, but I'm not worried about that, because that isn't part of my normal form (not saying I'm gonna keep doing it, but I know how to fix that part).

It's not like I just round back and SLDL on heavy sets. My friend told me at the end that I was doing the same thing on warmups, and sets working up to 365 (135, 225, 275, 315).

So, I basically have no idea how to arch my back and not SLDL it.

For arched back, is it flexibility (I'm unflexibile everywhere else, that'd make sense lol)? If so, how can I increase my flexibility in my back? What are some stretches? How long to hold for, ect?

For SLDL it, I can only think of a couple things. Would it be a quad weakness, low back/ab weakness, or mabey not sitting down enough at the start of the deadlift? I'm not really sure.

Please help! I deffinatley am gonna be tyaking some time off hearvy lifting to make sure form is spot on on everything else, fixing DL form, increasing flexibility, ect. With your help, hopefully this wont take 100 years.



Anyways, here is the video.
http://www.putfile.com/media.php?n=365-Deadlift

However, I was wondering if on the off chance, it is a build thing. Because the guy in this video is pulling >900, with a terribly rounded back. Probably not, but might aswell bring up every option.
http://sp.lv/files/Kostja.wmv

Save me! Save my back!

Thanks.
#1

14 Replies Related Threads

    DonVito
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/03 22:08:32 (permalink)
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    It doesnt work mate...

    "Oh!! Thats your Boyfriend, i thought you were tallking your little brother for a walk.."
    #2
    jonnymills
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/03 22:38:58 (permalink)
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    Couple of things:

    1, take off your shoes/boots. It will put at least 20lbs on your max.

    2, it was a near max attempt. sometimes form does deteriorate on maxes/near maxes, just try not to let it happen too often, and certainly don't let it happen on submaximal sets
    #3
    SpongeBob
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/03 22:47:25 (permalink)
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    saw it! quite a bend i guess! just try to pull lower down n push hips thru.

    Well done btw, i personally hold at lock out a good 5-6secs just to stress grip + clean lift

    sb
    #4
    tbowman
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/03 23:00:48 (permalink)
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    It tough to tell somehow to deadlift, but if you can remember to drop you hips and raise you head right before starting your pull it should start you off in proper form.
    **If I had a place I would post some videos of what I believe to be good form
    from some fellow lifters that might help..
    #5
    me_myself_and_i!
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/03 23:08:56 (permalink)
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    dude if u sort ur form out u will soon nail 400!!! but still.......congrats bro on a huuuuuuuge lift

     


    #6
    cricket_fire
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 00:01:18 (permalink)
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    Thanks guys!

    John:
    -Will taking off my shoes really help that much? That'd be awsome haha!
    -As I said in the original post, it is on warmups too

    Spongebob:
    Thanks for the advice! I think I'll try that holding it at the end of the set thing, sounds like a good idea!

    TBowMan:
    That's what I was thinking about the drop the hips at the start, thanks man! And you can host videos at putfile.com

    me_myself_and_i:
    THanks alot man! The goal was 405 before the start of september, but I think I'm gonna have to hold off on that until end of Sept.
    #7
    scruffy
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 00:29:32 (permalink)
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    btw the position that belt looks in does not look like it is doing anything to help you ..

    good lifting

    #8
    tokar
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 13:18:08 (permalink)
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    It isn't quite as bad as you suggest- the slight rounding of the back, for instance, I wouldn't worry about too much as long as it's not hurting. It isn't anything drastic.

    Your main problem is that you don't get your hips down- or, to be more precise, that you don't keep your hips down. If you watch the video, you'll see that your hips move at least six inches before the bar goes anywhere- it's a common mistake. Your initial position is not too bad, except that you should be keeping the bar a bit closer in- that bar seems to be a goog inch or so away from your body from the start all the way through the lift- this will contribute to you having to stiff leg it as well. Get low down, keep the bar close and drive through the floor with your feet (I'm sure you've heard this before, but it is what you need to concentrate on), making sure that as soon as you move, the bar is going with you.
    #9
    cricket_fire
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 17:00:21 (permalink)
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    Scruffy:
    Where should the belt be?

    Tokar:
    Thanks man.

    THat's what I was thinking about the rounding, because I used to round ALOT and I had a slight pain in my tailbone. Now though, there's nothing.


    THanks for the help everyone.
    #10
    bigmac
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 20:18:17 (permalink)
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    tokar is right about driving through the floor. unfortunately for some reason the video wont load.

    your back may not be as bad as you think, i feel once the weights start getting heavy the mens health perfect magazine form is hard to maintain and i feel sometimes over focus on total perfect form can sometimes be detrimental to a good lift. if you watch the video of sven doing 370 for 3 his back is nowhere near flat yet it does not seem to cause him any grief. if you watch british strongman bill pittuck pull he is virtually a stiff leg deadlifter yet he has no problems and is very strong in the lift. i feel that if you keep tight throughtout and keep driving you will bring the bar up better.

    how about some pulls from blocks might force you to get down to the bar more
    post edited by bigmac - 2005/08/04 20:20:23
    #11
    sillynarbie
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 20:52:38 (permalink)
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    I find the best way to sort out the rounding of the back business is just to think about pushing your legs for the first part of the movement. Forget about your back, just push directly down with the legs and the rest of it sort of comes with that. You might find you can't lift it this way, so lower the weight.
    #12
    tbowman
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 20:53:24 (permalink)
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    OK - I placed some dead videos from team members. Some conventional
    and Sumo

    http://www.putfile.com/media.php?n=tim480
    http://www.putfile.com/media.php?n=mark530
    http://www.putfile.com/media.php?n=gary430
    http://www.putfile.com/media.php?n=dennis655
    http://www.putfile.com/media.php?n=dennis590
    First time using Putfile...let me know if not working, I copied the URL direct from website
    #13
    tbowman
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/04 20:58:25 (permalink)
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    crap -Try these

    <a href='http://www.putfile.com/media.php?n=dennis590'>Click here to watch 'dennis590'</a>

    <a href='http://www.putfile.com/media.php?n=dennis655'>Click here to watch 'dennis655'</a>

    <a href='http://www.putfile.com/media.php?n=tim480'>Click here to watch 'tim480'</a>

    <a href='http://www.putfile.com/media.php?n=mark530'>Click here to watch 'mark530'</a>
    <a href='http://www.putfile.com/media.php?n=gary430'>Click here to watch 'gary430'</a>
    #14
    waylander
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    RE: HELP ME! MY DEADLIFT FORM IS GARBAGE! 2005/08/05 13:50:18 (permalink)
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    You start low, but before you start pulling you lift your bum which gets you out of position, try and lift it with the same form you lowered it.

    But I have seen much worce form than that, so do not worry to much, also get you belt as low as you can get it
    #15
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