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Conventional Deadlifts Form Check
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kwstas67
Level

Join date: Oct 2011
Posts: 16

Did some very lightweight conventional deadlifts and i would like to know how can i improve my form.Any tips ?I know i suck at this know.Not only that but deadlifting is like a cardio to me.I find it extremely difficult to do sets of 10 and i experience heavy breathing.Thats doesnt happen with squatting so much though..


Anyway here's the vid


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dreadlocks1221
Level

Join date: Jan 2012
Posts: 306

I'm a beginner myself and its a bit hard to see with the video being sideways so I might not be the best person to give advice so here it goes...

It looks to me like you start with the bar a little too far forward. The bar path should be a straight line up and always above your mid foot. It looked like you pulled the bar back a little as you were lifting it off the floor. As you being to lift, you should feel the bar touch your shins.

Also I think you need to lift your chest more. I was watching Rippetoes videos on dead lifting and he was saying to lift your chest, straighten your arms, and before you lift pull the bar back with your lats and if you don't feel it a bit in your chest then you are doing it wrong.

As I said I'm still a beginner too, so advanced lifters on here please don't rip me a new one on this post

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kwstas67
Level

Join date: Oct 2011
Posts: 16

dreadlocks1221 wrote:
I'm a beginner myself and its a bit hard to see with the video being sideways so I might not be the best person to give advice so here it goes...

It looks to me like you start with the bar a little too far forward. The bar path should be a straight line up and always above your mid foot. It looked like you pulled the bar back a little as you were lifting it off the floor. As you being to lift, you should feel the bar touch your shins.

Also I think you need to lift your chest more. I was watching Rippetoes videos on dead lifting and he was saying to lift your chest, straighten your arms, and before you lift pull the bar back with your lats and if you don't feel it a bit in your chest then you are doing it wrong.

As I said I'm still a beginner too, so advanced lifters on here please don't rip me a new one on this post

I dont really know i tried rippetoes advice and i didnt like it my form was even worse than this.

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dreadlocks1221
Level

Join date: Jan 2012
Posts: 306

kwstas67 wrote:
dreadlocks1221 wrote:
I'm a beginner myself and its a bit hard to see with the video being sideways so I might not be the best person to give advice so here it goes...

It looks to me like you start with the bar a little too far forward. The bar path should be a straight line up and always above your mid foot. It looked like you pulled the bar back a little as you were lifting it off the floor. As you being to lift, you should feel the bar touch your shins.

Also I think you need to lift your chest more. I was watching Rippetoes videos on dead lifting and he was saying to lift your chest, straighten your arms, and before you lift pull the bar back with your lats and if you don't feel it a bit in your chest then you are doing it wrong.

As I said I'm still a beginner too, so advanced lifters on here please don't rip me a new one on this post

I dont really know i tried rippetoes advice and i didnt like it my form was even worse than this.



Well as I said I'm a beginner too, so I'm sure there will be others on here with more to say, although now that I see the video upright its more obvious that your bar path isn't completely straight on every rep which is most likely due to a bad starting position.

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basily
Level

Join date: Aug 2011
Posts: 678

IMO I think you need to bring to bar closer and try to keep your back straight by lowering your your hips perhaps.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

it looks like you're just picking the weight up with your back. the primary movers should be your hams and quads, then your glutes/hips. your lower back should function more to keep your lumbar spine flat and neutral rather than using it to lift the weight.

these are the cues I use:

1) feet shoulder width apart
2) bar at midfoot, reach down and grab the bar
3) shoulder blades/scapula should be directly over the bar, putting your shoulders slightly in front
4) get big air, hips down, lower back tight, as your knees bend the bar should touch your shins, squeeze lats down and back tight like in a straight arm pullover.
5) squeeze the shit out of the bar, drive through heels, hips up before back. you should feel a lot of force being generated by your hams and quads.
6) fall backwards, keep lower back tight and lats tight to keep the bar as close to you as possible.
7) squeeze glutes after the bar passes your knees to lock out
8) lock out like a bawse
9) push your hips back and guide the bar down, or drop it with authoritah

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kakno
Level

Join date: Dec 2008
Posts: 2764

Judging form from a light set is pointless. You can get away with really poor form with light weights. This set was sloppy. Show us a real set. 5RM for 3-5 reps.

10 reps is pretty high on deads. Of course you get winded.

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