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Deadlift form check
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michael_xyz
Level

Join date: Dec 2011
Posts: 246


(excuse the scream at the end, I was happy :P). First meet and that was PR of 212.5kg (~470lbs).

I think off the bat my issues are that I yank the bar off the ground which is likely to be the reason my hips shoot up and I stiff-leg it too much. However, when I do try pull the slack out and have more "picture perfect" form the speed is just terrible. I know a PR will always be a bit ugly but this happens at 85%+ weights, say, so definitely something that occurs a lot in training too.

Anyone have any thoughts on some of the issues there? Including what I think is the main one (yanking). I'm gonna start trying to really focus on taking the slack out and using legs a little more. It's weird because my squat is relatively strong compared to deadlift and I'd assume I would try to use more legs but I keep shooting hips up and stiff-legging a lot of my deadlifts.

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black_angus1
Level

Join date: May 2009
Posts: 836

What kind of meet was this?

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 631

Hey man, nice pull 470 is great and 500 is right around the corner, and once you deadlift 500 you're officially strong for the rest of your life.

I'd say you're spot on with your assesment, though it's very difficult to tell what's going on with the angle you gave.

What I'd highly highly recommend for you is pulls to the knee with 80%... it's exactly as it sounds, you just pull it to your knee. It will teach you how to grind the bar off the floor with your legs. do 5 sets of 3 with 80% on your deadlift days, add 10lbs a week, and do that for a week, follow it up with rack pulls or block pullls at 90% and you'll ntice a big difference in form.

And that's how it should be done, grind it off the floor in perfect position, accelerate it past your knees, then hump like crazy to finish it.

You have your back up as well, and a little rounding is fine, I pull with a static rounded back as my torso is very long and this helps me. Right now you're rounding too much, it was sheer adrenaline that got that to lockout.

Try that stuff out, it will help.

straight on till 500

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cparker
Level 1

Join date: Nov 2008
Posts: 240

Larry10 wrote:
Hey man, nice pull 470 is great and 500 is right around the corner, and once you deadlift 500 you're officially strong for the rest of your life.

I'd say you're spot on with your assesment, though it's very difficult to tell what's going on with the angle you gave.

What I'd highly highly recommend for you is pulls to the knee with 80%... it's exactly as it sounds, you just pull it to your knee. It will teach you how to grind the bar off the floor with your legs. do 5 sets of 3 with 80% on your deadlift days, add 10lbs a week, and do that for a week, follow it up with rack pulls or block pullls at 90% and you'll ntice a big difference in form.

And that's how it should be done, grind it off the floor in perfect position, accelerate it past your knees, then hump like crazy to finish it.

You have your back up as well, and a little rounding is fine, I pull with a static rounded back as my torso is very long and this helps me. Right now you're rounding too much, it was sheer adrenaline that got that to lockout.

Try that stuff out, it will help.

straight on till 500



You've been dishing out a lot of solid advice lately that Im starting to incorporate and I appreciate that. One thing i would add is getting a better setup. Getting into a tight position by pulling the slack out of the bar, onto your heels. To the point youd fall backwards if you let go of the bar.

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Mathew Bertrand
Contributor

Join date: Feb 2005
Posts: 631

cparker wrote:
Larry10 wrote:
Hey man, nice pull 470 is great and 500 is right around the corner, and once you deadlift 500 you're officially strong for the rest of your life.

I'd say you're spot on with your assesment, though it's very difficult to tell what's going on with the angle you gave.

What I'd highly highly recommend for you is pulls to the knee with 80%... it's exactly as it sounds, you just pull it to your knee. It will teach you how to grind the bar off the floor with your legs. do 5 sets of 3 with 80% on your deadlift days, add 10lbs a week, and do that for a week, follow it up with rack pulls or block pullls at 90% and you'll ntice a big difference in form.

And that's how it should be done, grind it off the floor in perfect position, accelerate it past your knees, then hump like crazy to finish it.

You have your back up as well, and a little rounding is fine, I pull with a static rounded back as my torso is very long and this helps me. Right now you're rounding too much, it was sheer adrenaline that got that to lockout.

Try that stuff out, it will help.

straight on till 500



You've been dishing out a lot of solid advice lately that Im starting to incorporate and I appreciate that. One thing i would add is getting a better setup. Getting into a tight position by pulling the slack out of the bar, onto your heels. To the point youd fall backwards if you let go of the bar.


solid advice man, and thanks for the positive feedback, good to know i'm on the right track

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