Hi, I’m a 275 pound USAPL lifter who is relatively new to formal powerlifting competitions. I have had some problems with getting red-lighted in the deadlift for not locking out completely. Here are a few videos, please critique/criticize/comment. The gym is my training partner Tom’s basement; he has a fantastic setup.
Here is a 600 pound deadlift, done after my speed sets. This is about 90% of my best competition deadlift.
Nice deadlift; whatever your doing is helping you deadlift 600 lbs so its fine.
You did go kind of fast and your not full locked out though-knees slightly bent, you kind of let it set on your legs. I guess just try to shrug shoulders back little more and really stand completely straight so you don’t get red lighted.
Your deadlift looked fine to me seems your judges kind of strict.
Wow 600lbs! That’s alot of weight man! I’m not trying to be a dick or anything, but even with the belt, I would try to squat more instead of bending. When I deadlift, I get bruises on my knees from the bar hitting them on the eccentric and concentric contractions. It is supposed to be more of a squatting movement. But I’m really not trying to offend you, I just don’t want you to have back problems when you get older. Just be really careful.
^^I always thought a deadlift was supposed to be a pull and a squat was a squat???
Look at Bolton, Benni, Konsti et al, how many times have people seen them pull and thought “woaah, I wonder what they’d do if they bent their legs more”. The problem with bending your legs too much is that it’ll push your shins out forward which in turn gets the bar away from you so once you break the floor and straighten your legs you’re fighting against a weight that’s too far away from you COG.
Tunamonkey, for a 90% pull your speed is ridiculous. That’s some really strong deadlifting. I assume you train with a westside template??
It was freaking easy! Just remember to hold the weight at the top for a few seconds. Do this every other time you deadlift during training sessions to get it in your head.
Also, try to pull your shoulders back during the lock-out when competing, I don’t think it’s very healthy to the shoulder joints but it shows the judges you have control of the weight and will guarantee 3 white lights if you do that.
You made that look easy. Rather then take advice from people that are not power lifters on here I’d suggest trying to find a power lifting coach. Easier said then done but you’re pulling the kind of weight where you can be competitive at a high level.
Well, if you were some 130lb kid deadlifting 200lbs, I would say use a little less back slightly more legs.
But you deadlift 660, so Im gonna say your form looks just fine. Back dosent round, weight goes up fast, so its good form.
TunaMonkey, very nice pull you’ve got there.
Anyway, it seems to be like perhaps you haven’t been pulling your shoulders back enough at the top of the lift. I believe that the IPF and USAPL are pretty strict about having the shoulders back at the top.
It seems that you do a chin tuck at lockout, as many guys do, but you’re not getting your shoulders back. I think that if you worked on that, your knees would be straighter as well.
Depending on if this mimics your meet form, it looks like you may bring the bar down too fast at the end. Make sure you’re waiting for your down signal and hold the bar in your hands till it hits the floor.
The best thing you can do it ask the judges why you got redlighted right after the lift, assuming that USAPL allows that.
-Matt
You’ve already gotten some good (and bad) advice but I wanted to add that in the IPF rulebook (USAPL uses the IPF rulebook right?) two causes for disqualification in the deadlift are: 1) Failure to stand erect with the shoulders back; and 2) Failure to lock the knees straight at the completion of the lift.
In the video you posted I think you could be disqualified for both of those. I can’t tell you how to lock out 600+ pounds because I’ve never done it, but remember to squeeze your glutes at the top, that’s why you do all those pull-throughs. And maybe stretch your hip flexors.
Thanks for the input. Regarding pulling the shoulders back, I recently had a training session with John Pender, a powerlifter in Clayton, who told me not to pull my shoulders back, as keeping them forward keeps the bar lower and is perfectly fine with the judges.
Looking at my deadlifts, I was surprised by how high my hips were and how much back it appeared I was using. As one person noted, however, most of the heavier guys who pull big weights in a conventional deadlift employ this method.
I am mainly concerned with locking out my knees, which for some reason is a bit uncomfortable for me; my training partner mentioned that I would lock them out for a second then my knees would bend a bit. What do you guys think (are they fully locked out?) Here’s one of my speed sets from the same day, the weight is 425:
[quote]smokey13 wrote:
You’ve already gotten some good (and bad) advice but I wanted to add that in the IPF rulebook (USAPL uses the IPF rulebook right?) two causes for disqualification in the deadlift are: 1) Failure to stand erect with the shoulders back; and 2) Failure to lock the knees straight at the completion of the lift. In the video you posted I think you could be disqualified for both of those. I can’t tell you how to lock out 600+ pounds because I’ve never done it, but remember to squeeze your glutes at the top, that’s why you do all those pull-throughs. And maybe stretch your hip flexors.
[/quote]
I think this is a case of discrepancies between powerlifting federations; the guy who told me to keep my shoulders forward lifts in the APF. Indeed, Smokey, you are correct, USAPL requires shoulders to be back at the completion of the deadlift
[quote]Hanley wrote:
^^I always thought a deadlift was supposed to be a pull and a squat was a squat???
Look at Bolton, Benni, Konsti et al, how many times have people seen them pull and thought “woaah, I wonder what they’d do if they bent their legs more”. The problem with bending your legs too much is that it’ll push your shins out forward which in turn gets the bar away from you so once you break the floor and straighten your legs you’re fighting against a weight that’s too far away from you COG.
Tunamonkey, for a 90% pull your speed is ridiculous. That’s some really strong deadlifting. I assume you train with a westside template??[/quote]
Yes, I started using a Westside template right after my first competition last March. I am still learning how to use the single ply gear for squat and bench and do all my deadlifting raw.
Your hips are almost on the same plane as your shoulders when you start the lift. Try to keep your chest up at the start. Otherwise, very strong lift.
[quote]TunaMonkey wrote:
Thanks for the input. Regarding pulling the shoulders back, I recently had a training session with John Pender, a powerlifter in Clayton, who told me not to pull my shoulders back, as keeping them forward keeps the bar lower and is perfectly fine with the judges.
Looking at my deadlifts, I was surprised by how high my hips were and how much back it appeared I was using. As one person noted, however, most of the heavier guys who pull big weights in a conventional deadlift employ this method.
I am mainly concerned with locking out my knees, which for some reason is a bit uncomfortable for me; my training partner mentioned that I would lock them out for a second then my knees would bend a bit. What do you guys think (are they fully locked out?) Here’s one of my speed sets from the same day, the weight is 425:
[/quote]It seems to vary from judge to judge. Here in Sweden I’ve witnessed a few deadlifts getting red-lighted because of the lifters not having pulled their shoulders back. Personally I find it ridiculous and I think it should be enough to just lift it up and stand erect. Obviously I am not the only one with that opinion.
I can’t critique your technique since you lift so big. It obviously works for you. My own max is around 530 lbs so I have a lot of work to get to where you are. Keep up the good work!
edit
Missed one thing you pointed out yourself. You seem to lock-out your knees early, pull up up the weight, and then start to flex your knees a bit so you lose the lock-out. I don’t know how to fix that problem since I’ve never had it myself, but at least you’re aware of it. Try using light weights such as 425 lbs and practice on not extending your knees to early alternatively not losing your lock-out.
my 2 cents based on the vid is you are not flexing your glutes and hams at the end of the lift, rather as soon as you got to the top of each rep you let the load shift to your lower back instead of pushing out your pelvis and tightning those glutes. that is why you are hunched over on each rep, which is made too look even worse by having your head down and shoulders forward. i’ve done over 30 usapl meets and unfortunately avoiding red lights in the usapl is often as much about illusion as it is everything else.
[quote]robo1 wrote:
my 2 cents based on the vid is you are not flexing your glutes and hams at the end of the lift, rather as soon as you got to the top of each rep you let the load shift to your lower back instead of pushing out your pelvis and tightning those glutes. that is why you are hunched over on each rep, which is made too look even worse by having your head down and shoulders forward. i’ve done over 30 usapl meets and unfortunately avoiding red lights in the usapl is often as much about illusion as it is everything else.
[/quote]
Agree with this post. Snap your hips to the bar and squeeze your ass.
[quote]jmb9286 wrote:
Wow 600lbs! That’s alot of weight man! I’m not trying to be a dick or anything, but even with the belt, I would try to squat more instead of bending. When I deadlift, I get bruises on my knees from the bar hitting them on the eccentric and concentric contractions. It is supposed to be more of a squatting movement. But I’m really not trying to offend you, I just don’t want you to have back problems when you get older. Just be really careful.[/quote]
You’re a moron.
just an observation,and i must point out i’m not a powerlifter, i noticed you look down at all times. when i was taught these i was told to focus on the ceiling,which will pull your body straighter at the top and help to lock out the knees. but then, i’ve never lifted anywhere near that heavy.
Take longer pauses at the end of your pull. You’ll know if your legs are locked or not. Right now your getting to the top then descending too quick. A strict judge will nail you everytime for not waiting for the down signal.
Never, Never, Never shrug at the top of your pull…waste of time that can only lead to injury.
Good luck reaching your goals.
Wow. I absolutely cannot believe so many newbs thought they should be giving you advice. I am sure you already know enough about deadlifting to disregard a lot of what you have read.
It seems to me like your biggest problem is glute activation. This is why you are not locking your knees, and is likely why you are getting red lighted.
The strength is obvioulsy there, so your solution may be as simple as a mental cue. Just really concentrate on squeezing those glutes at the end of the lift, and pushing outwards on your feet.
Stand up right now and do a couple of fake slow-motion deadlifts. Do one like you typically would, then do another while pushing outwards and contracting those glutes. Feel the difference?
You may find that some rack pulls, while concetrating on using your glutes, will help you develop the motor control that you are lacking.
I would also suggest reading the Get Your Butt in Gear articles.
http://www.T-Nation.com/readArticle.do?id=495189
http://www.T-Nation.com/readArticle.do?id=497495
I would be willing to bet you also lack glute activation on your squat. Get this taken care of and both of your lifts will probably shoot up.
EDIT: One more thing, it does look like you have a tendency to look down during the lift. Lead with your head, at the very least make sure that you are looking straight forwards.
Whenever I am having trouble with my deadlift, I like to go back and read some of Eric Cressey’s deadlifting articles. Here you go, have fun:
Deadlift Diagnosis
http://www.T-Nation.com/readArticle.do?id=586815
Mastering the Deadlift Part I
http://www.T-Nation.com/readArticle.do?id=1582703
Mastering the Deadlift Part II
http://www.T-Nation.com/readArticle.do?id=1588392
Mastering the Deadlift Part III
http://www.T-Nation.com/readArticle.do?id=1607555