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Robshed
Level 1

Join date: May 2012
Location: Texas, USA
Posts: 2

Hey i am a new member, just getting into powerlifting and would like some advice on my form. This was my first attempt at 365. A few minutes later i pulled 405, but i don't have that on video. Just a little bit of background, 25 y/o 6'1" 180lbs. I have been doing 5/3/1 for about 6 months now. Any advice would be appreciated

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Ty-fi
Level 0

Join date: Mar 2012
Location:
Posts: 11

Five ideas...

1. Looks like you are rounding your back a bit, not keeping a small firm arch.
2. You are leaning back a fair bit during lockout, your shoulders are shooting back in a jerky motion. Try to shoot your hips and clench your butt instead.
3. Can't say for sure, but you might have a bit of bend in your elbows when you start the lift. Flex your triceps and make sure your elbows are fully locked at the start of the lift. You don't want the extra strain on your elbows.
4. Some writers on T-Nation (I'm thinking Eric Cressey) advocate a neutral c-spine (neck) during the deadlift. You are extending yours, looking up. Some coaches (Pavel) teach like this, but I think there is a better argument for staying neutral.
5. You are staying in control during the entire lowering phase. You might find it more comfortable to let the bar drop once it gets past your knees. You can do this while holding on to the bar, the idea is to stop controlling the movement and drop down with the bar.

If anybody else agrees or disagrees with any of this, please let me know!

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 4623

Get round plates, those suck for pulling.

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Robshed
Level 1

Join date: May 2012
Location: Texas, USA
Posts: 2

Ty-fi wrote:
Five ideas...

1. Looks like you are rounding your back a bit, not keeping a small firm arch.
2. You are leaning back a fair bit during lockout, your shoulders are shooting back in a jerky motion. Try to shoot your hips and clench your butt instead.
3. Can't say for sure, but you might have a bit of bend in your elbows when you start the lift. Flex your triceps and make sure your elbows are fully locked at the start of the lift. You don't want the extra strain on your elbows.
4. Some writers on T-Nation (I'm thinking Eric Cressey) advocate a neutral c-spine (neck) during the deadlift. You are extending yours, looking up. Some coaches (Pavel) teach like this, but I think there is a better argument for staying neutral.
5. You are staying in control during the entire lowering phase. You might find it more comfortable to let the bar drop once it gets past your knees. You can do this while holding on to the bar, the idea is to stop controlling the movement and drop down with the bar.

If anybody else agrees or disagrees with any of this, please let me know!


Thanks for your thoughts. I think i am going to work in some good mornings and SLDL into my next training cycle to bring up my back and glute strength some more. Thanks for pointing out the loose elbows, never noticed that until now. Also going to try out lifting with a neutral spine. Thanks again.

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novaeer
Level 1

Join date: Jun 2007
Location: Virginia, USA
Posts: 1758

jjackkrash wrote:
Get round plates, those suck for pulling.


x a million. I curse Iron Grip's existence when I see those idiotic stop sign plates. Seriously, who thought it would be a good idea to design plates that way. Oh, I forgot, people that don't deadlift.

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