[video]1131[/video]
Thanks for the help Court. So here it is. FINALLY
your form looked pretty darn good to me on the up phase…something about the going down part looks ‘off,’ though…like your leaning too forward with your back as your butt comes down?
Other than that, 155 looked pretty easy for you!
It looks like you’re staying tight and your back isn’t rounding. Make sure as you go up in weight that you video on occassion just to make sure you are maintaining form. This is a super super super light weight for you.
To further what mom-in-md said, you’re not going down the same way you’re going up. You’re sort of stiff-leg-deadlifting it until it gets to your knees and then bending your knees. Try going down the same way (kind of ‘squat’-like) and it will look and feel more smooth.
It’s not an issue now, but if you keep lowering the weight like that, as the weight increases, you may end up rounding your back during the top portion and hurting yourself.
Thanks mom_in_MD and Court for your feedback. I will definitely go up in weight now that I know that I’m not doing anything terribly wrong.
About the going down part… I had read Eric Cressey’s Deadlifting articles and he said something about not bending your knees until the bar passes them. But I realize, as a new deadlifter, I am susceptible to huge misinterpretations. I will go back to the squatting it down method.
I’m definitely going to keep filming every so often from now on. It has been really helpful.
Here are my wednesday and thursday’s lifting.
Wednesday:
A1. Incline Bench: (5x1)x5x95
A2. Pull ups (palms out): (5x1)x5
B1. flat db bench: 3x6x40lb dbs
B2. Head supported bent over row: 3x6x40lb dbs
C1. Cable back hand: 3x12x20
C2. Zottman curl: 3x10x15lb dbs
Thursday: Circuit, 15 to 20 reps per lift with minimal stopping between lifts. 3 times through with 2 minute break in between.
Stiff leg db deadliftx20lb dbs
Reverse lunges 30xbodyweight
Push ups 20xbodyweight
bent over rows 20lb dbs
X band walk: 20 per leg
bicep curl: 12.5 lb dbs
skull crushers: 15 lb bar
side bridge for time: 30 sec per side.
Today’s workout.
Broad jumps: 5x5
Slightly elevated Deadlifts: 4x5x185
DB Reverse lunges: 3x6 (per leg)x40lb dbs
Pallof press: 3x10x30lbs
So I totally increased my deadlift since I feel more confident in my form now. It was fun to lift all that weight! Maybe by the end of the Max strength program I will be able to do 200 for a one rep max. That would be pretty cool.
I found that the only thing that made this weight hard is my grip. By the 3rd rep my hands wanted to slip. I am sure this will change over time.
[quote]sbmart2 wrote:
I found that the only thing that made this weight hard is my grip. By the 3rd rep my hands wanted to slip. I am sure this will change over time. [/quote]
A mixed grip (one over, one under) and some chalk will fix that. If you’re concerned about imbalances, change which hand is over and which is under each set.
[quote]sbmart2 wrote:
[video]1131[/video]
Thanks for the help Court. So here it is. FINALLY[/quote]
Hi,
I know nothing about deadlifts but I play tennis and spend looking on the videos hours and hours working out my strokes.
Sooo looking at your deadlift form and comparing it to this: Romanian Deadlift form tutorial RDL - YouTube I’ve came to a conclusion.
Where is the bar at the starting position? Is it in the middle of your foot?
If you look at the shoulders in the starting position, the guy on the vid has got his shoulders over his tip toes or at least level. His knees are in the middle of his feet.
Push from your heals not toes.
Basically his HIPS are higher then yours.
To correct your form ( the video is not the best angle, I advise you to wear whiter clothes next time and maybe film it directly from a side) bent over without lowering your hips, chest up,grab the bar and pull.
Let me know if any of this makes any sense and please do make another video with any corrections. Your mistake is in the starting position so it should be corrected without any trouble.
Cheers.
PS: Have you got Mark’s Starting Strength? He explains is real good.
[quote]JuicyLucy wrote:
Hi,
I know nothing about deadlifts but I play tennis and spend looking on the videos hours and hours working out my strokes.
Sooo looking at your deadlift form and comparing it to this: Romanian Deadlift form tutorial RDL - YouTube I’ve came to a conclusion.
Where is the bar at the starting position? Is it in the middle of your foot?
If you look at the shoulders in the staring position, the guy on the vid has got his shoulders over his tip toes or at least level. The angle of his lower back is nearly parallel to the ground. His knees are level with his ankles.
Basically his HIPS are higher then yours.
To correct your form ( the video is not the best angle, I advise you to wear whiter clothes next time and maybe film it directly from a side) bring your knees level with your ankles which is going to move your hips higher and you will be able to get rid of the bump you’ve got on the way up. Otherwise it looks like you’re very strong and using your arms a lot and abusing your lower back.
Let me know if any of this makes any sense and please do make another video with any corrections. Your mistake is in the starting position so it should be corrected without any trouble.
Cheers.
[/quote]
Hey Juicy,
The guy in the video is doing a romanian deadlift, or a “stiff-leg” deadlift. If you check this video out, they demonstrate both, with the type that sbmart is doing being shown first: - YouTube
When I watched your video again, the previous poster made me look for something. What I’ve recently been coached on (from some awesome PL lifters) is to set up in a position where your shins are perpendicular to the floor and your knees are not over the bar. What happens when they are is that the bar has to travel a further distance to lock out as it’s sort of doing a “C” shape movement to get around your knees.
I’m not sure if that makes sense…
What these guys had Ouro and myself do is set our feet, then lower until our knees started to track forward. At that point we would just lower our bum to get close enough to the floor to grab the bar. The mechanics are slightly different for everyone as we are all built differently. For example, Ouro starts with her butt much higher in the air and uses more back because she has such long stork legs. My legs aren’t much shorter than hers but I must not have as long shins or something because for whatever reason I set up with my butt further down.
I’ll try to get the guys to video at least one of my and Ouro’s attempts from the side next Saturday and ‘hopefully’ our form will show what I mean.
What you’re doing now isn’t ‘wrong’ or ‘bad’, but if you are able to get into this position, it will be much stronger and easier as the bar has to travel a shorter distance and you will be in what is naturally your strong pulling position.
[quote]Court wrote:
JuicyLucy wrote:
Hi,
I know nothing about deadlifts but I play tennis and spend looking on the videos hours and hours working out my strokes.
Sooo looking at your deadlift form and comparing it to this: Romanian Deadlift form tutorial RDL - YouTube I’ve came to a conclusion.
Where is the bar at the starting position? Is it in the middle of your foot?
If you look at the shoulders in the staring position, the guy on the vid has got his shoulders over his tip toes or at least level. The angle of his lower back is nearly parallel to the ground. His knees are level with his ankles.
Basically his HIPS are higher then yours.
To correct your form ( the video is not the best angle, I advise you to wear whiter clothes next time and maybe film it directly from a side) bring your knees level with your ankles which is going to move your hips higher and you will be able to get rid of the bump you’ve got on the way up. Otherwise it looks like you’re very strong and using your arms a lot and abusing your lower back.
Let me know if any of this makes any sense and please do make another video with any corrections. Your mistake is in the starting position so it should be corrected without any trouble.
Cheers.
Hey Juicy,
The guy in the video is doing a romanian deadlift, or a “stiff-leg” deadlift. If you check this video out, they demonstrate both, with the type that sbmart is doing being shown first: - YouTube [/quote]
Yeah, you’re right on that. I said I no nothing about it 
She needs to bend over WITHOUT lowering her hips, lower her SHINS to the bar and push off of her heals, driving up.
Better?!?
[quote]JuicyLucy wrote:
Yeah, you’re right on that. I said I no nothing about it
She needs to bend over WITHOUT lowering her hips, lower her SHINS to the bar and push off of her heals, driving up.
Better?!?
[/quote]
Definitely better
Like I said in my above post the mechanics are different for everyone. She certainly has to drive through her heels when she lifts, however how low her hips go depends on how she’s built. If you saw a video of one of my recent deadlift attempts, you’d probably think my hips were too low, but that’s just how I’m built and how I’m strongest.
sbmart, you’ll have to play around with it a little to find what position feels best/strongest for you, but rest easy in that your back is staying nice and arched and that’s the most important.
PS - I expect more than 200 from you at come Moving Day. I think you could easily pull 225 if you are able to do that many reps at 185. If there’s anything I’ve learned in the last month, it’s don’t sell yourself short.
[quote]Court wrote:
When I watched your video again, the previous poster made me look for something. What I’ve recently been coached on (from some awesome PL lifters) is to set up in a position where your shins are perpendicular to the floor and your knees are not over the bar. What happens when they are is that the bar has to travel a further distance to lock out as it’s sort of doing a “C” shape movement to get around your knees.
I’m not sure if that makes sense…
What these guys had Ouro and myself do is set our feet, then lower until our knees started to track forward. At that point we would just lower our bum to get close enough to the floor to grab the bar. The mechanics are slightly different for everyone as we are all built differently. For example, Ouro starts with her butt much higher in the air and uses more back because she has such long stork legs. My legs aren’t much shorter than hers but I must not have as long shins or something because for whatever reason I set up with my butt further down.
I’ll try to get the guys to video at least one of my and Ouro’s attempts from the side next Saturday and ‘hopefully’ our form will show what I mean.
What you’re doing now isn’t ‘wrong’ or ‘bad’, but if you are able to get into this position, it will be much stronger and easier as the bar has to travel a shorter distance and you will be in what is naturally your strong pulling position.[/quote]
Court,
This has been the most helpful piece of information I’ve gotten. Pulling the bar around my knees has always been the most frustrating thing about deadlifts for me. But I didn’t think it would be appropriate to have my ass that high in the air. But doing it this way will solve the issue that Jucy brought up about driving through the heels. I know I’m supposed to drive through my heels but my setting up the way I had been was pulling me forward.
I think if I can get this angle correct I will definitely be well on my way to 225. No actually I will take your approach…I WILL PULL NO LESS THAN 225 on moving day.
I am excited to see your and Ouroboro’s videos next Saturday. Actually It would be great to see videos of all three lifts.
Thanks for all of your advice and I wish you and Ouroboro lots of good luck on Saturday.
[quote]JuicyLucy wrote:
Court wrote:
JuicyLucy wrote:
Hi,
I know nothing about deadlifts but I play tennis and spend looking on the videos hours and hours working out my strokes.
Sooo looking at your deadlift form and comparing it to this: Romanian Deadlift form tutorial RDL - YouTube I’ve came to a conclusion.
Where is the bar at the starting position? Is it in the middle of your foot?
If you look at the shoulders in the staring position, the guy on the vid has got his shoulders over his tip toes or at least level. The angle of his lower back is nearly parallel to the ground. His knees are level with his ankles.
Basically his HIPS are higher then yours.
To correct your form ( the video is not the best angle, I advise you to wear whiter clothes next time and maybe film it directly from a side) bring your knees level with your ankles which is going to move your hips higher and you will be able to get rid of the bump you’ve got on the way up. Otherwise it looks like you’re very strong and using your arms a lot and abusing your lower back.
Let me know if any of this makes any sense and please do make another video with any corrections. Your mistake is in the starting position so it should be corrected without any trouble.
Cheers.
Hey Juicy,
The guy in the video is doing a romanian deadlift, or a “stiff-leg” deadlift. If you check this video out, they demonstrate both, with the type that sbmart is doing being shown first: - YouTube
Yeah, you’re right on that. I said I no nothing about it
She needs to bend over WITHOUT lowering her hips, lower her SHINS to the bar and push off of her heals, driving up.
Better?!?
[/quote]
Juicy,
Thanks for taking the time to really look at my video carefully and letting me know what you think. I am definitely going to do another video with the suggestions that court gave. When I do this one I will try to line it up better and wear better clothing. This is my first time doing a video so it is a lot of trial and error. LOTS of error in the trials. The first video I did, I came home and realized that I had filmed it sideways, so the video I posted, believe it or not was a vast improvement.
[quote]sbmart2 wrote:
Court,
This has been the most helpful piece of information I’ve gotten. Pulling the bar around my knees has always been the most frustrating thing about deadlifts for me. But I didn’t think it would be appropriate to have my ass that high in the air. But doing it this way will solve the issue that Jucy brought up about driving through the heels. I know I’m supposed to drive through my heels but my setting up the way I had been was pulling me forward.
I think if I can get this angle correct I will definitely be well on my way to 225. No actually I will take your approach…I WILL PULL NO LESS THAN 225 on moving day.
I am excited to see your and Ouroboro’s videos next Saturday. Actually It would be great to see videos of all three lifts.
Thanks for all of your advice and I wish you and Ouroboro lots of good luck on Saturday.[/quote]
Atta girl! What week are you in? I know you redid part of it after the holidays… Bartl is doing his Moving Day here Saturday after our meet. Once you’re closer to your moving day I’ll tell you what you’re lifting
We’ll video everything. Every lift, every attempt for myself, Ouro and Diana. That’s what Sayjin and Bartl are for 
I’ll just see if I can get one of the DL vids to be from the side so you can see the difference in our set ups.
Lift heavy for us this week since we’ll be sitting on our asses doing nothing. I’ll likely blog more than usual cuz I’ll be bored as hell haha.
Just don’t take mine DL as gospel, I’m a dip and lift that shit kinda girl when it gets heavy.
[quote]Court wrote:
Atta girl! What week are you in? I know you redid part of it after the holidays… Bartl is doing his Moving Day here Saturday after our meet. Once you’re closer to your moving day I’ll tell you what you’re lifting
We’ll video everything. Every lift, every attempt for myself, Ouro and Diana. That’s what Sayjin and Bartl are for I’ll just see if I can get one of the DL vids to be from the side so you can see the difference in our set ups.
Lift heavy for us this week since we’ll be sitting on our asses doing nothing. I’ll likely blog more than usual cuz I’ll be bored as hell haha.[/quote]
I’m just starting week 7 today. This is where I had to stop last time. I am curious to know Bartl’s packing and moving numbers. I’m sure getting to do his moving day in front of all of you will add a few pounds to all of his numbers. What is he planning on doing after this? I know it is early but I am already starting to plan another strength program. Because I don’t have a group of people to lift with, doing a pre laid out program is a nice way to stay on track and monitor progression. I don’t know that anything can beat max strength though.
So I’m definitely going to be looking to you to set my moving day lifts. I don’t want to sell myself short or start too light and wear myself out before I reach numbers that are actually difficult.
I can’t imagine how hard it is to sit around this week with all of that pent up anxiousness before the meet. Do you do all lot of mobility work this week or is that even off limits?
SUNDAY workout:
Speed bench 45% of max: 10x3x65
Bench heavy: 2x3x135 (this was my packing day max and it went up REALLY easy!!!)
B1. db Neutral grip chest supported rows: 3x5x45lb dbs
B2. Close grip bench: 3x5x105
C1. Inverted rows: 3x10
C2. Scapular push-ups: 3x15
10 minutes of HIIT training on bike: 30 on 60 off
[quote]dianab wrote:
Just don’t take mine DL as gospel, I’m a dip and lift that shit kinda girl when it gets heavy.[/quote]
I will definitely keep this in mind!!!
Good luck at the meet.
[quote]sbmart2 wrote:
I’m just starting week 7 today. This is where I had to stop last time. I am curious to know Bartl’s packing and moving numbers. I’m sure getting to do his moving day in front of all of you will add a few pounds to all of his numbers. What is he planning on doing after this? I know it is early but I am already starting to plan another strength program. Because I don’t have a group of people to lift with, doing a pre laid out program is a nice way to stay on track and monitor progression. I don’t know that anything can beat max strength though.
So I’m definitely going to be looking to you to set my moving day lifts. I don’t want to sell myself short or start too light and wear myself out before I reach numbers that are actually difficult.
I can’t imagine how hard it is to sit around this week with all of that pent up anxiousness before the meet. Do you do all lot of mobility work this week or is that even off limits?
[/quote]
My week is consisting of some light biking and mobility to stay loose and not to be a total blob. I’m travelling Tues/Wed for work so it’s not quite as bad.
After Max Strength, Bartl is moving into Warp Speed Fat Loss (By Alwyn Cosgrove and I believe Mike Robertson). He has a triathalon upcoming at the beginning of May so wants to shed as much fat as he can before full on training begins for that. He’s trying to tell me I’m doing it with him but I feel we will end up fighting about this over the weekend lol. I want to try Sheiko personally…
Moving day for you will be all about your warm ups. I’ll have a better idea after this weekend about what different people do for warm ups for max attempts. With another 9 weeks left you’re deadlifting higher than 225. Send some video of your box squats and bench stuff and I’ll judge the same
[quote]sbmart2 wrote:
So I’m definitely going to be looking to you to set my moving day lifts. I don’t want to sell myself short or start too light and wear myself out before I reach numbers that are actually difficult.
[/quote]
I think I’m going to check out this program you are doing after I’m done(whenever that is, LOL!)It sounds fun!
You’re a beast!!(in a good way of course)
I know what you mean about warm up sets, at least thats what I think you’re talking about…That happened today for me on the bench…I did too many working sets, and was tired by the time I got a hair to do a max set…I don’t even know how I got it up…I think my eyes were closed too, LOL!!