First Video is successful 425x1,
Second Vid, failed 445x1, Failed at the knees
I would appreciate any commentary and criticism. I don’t think my form is that bad. Really upset I missed 445. My goal is 500. Thanks in advance for the help.
Hope the videos work.
lose the shoes (or get flat soles), get your ass down more, shoulders back and chest out
Normally use Chucks.
Been working on getting my ass lower. I lose what arch I had when I lost the weight.
Also been working Rack Deads with bar right below my knee, concentrating on keeping shoulder back and traps squeezed.
You are doing what I call a back lift. You are using your back to lift the weights when it should be your legs. You need to lower the weight and start with good form. Be doing this, your core and legs will eventually get in sync. You form is horrible:)
I wouldn’t call OP’s form horrible.
This is horrible:
I would say that he need to work on lowering his hips and gaining a slight arch in the setup. Calebsmitty, if you watch your video, right around when you get the bar over your knees you kind push you knees forward. I think it’s b/c you’re compensating for poor back position.
Your legs and back should straighten out in sync with each other, locking out at the same time. It looks like your legs are locking out way before the back forcing you to finish the top half with only your back, not good.
Yeah, to echo what other people are saying, I think the issue is your back rounding - it’s not that the rounding is so horrible or dangerous on it’s own, but it looks like it’s definitely preventing you from using your muscles in the right way to move the weight. If you watch the first video (as others have pointed out), your pull is segmented - you get the weight to your knees, and then there is this weird pause/transition until you finish the lift. I’m not surprised you failed at the knees, because that is where the weird shift is happening. Now I can’t really tell if you are using your quads to break the weight from the floor, but not engaging your hips so you are basically straightening your back to lock the bar out, OR you are doing the opposite, and using a lot of back to get the weight off the floor, then engaging your hips to lock it out. Either way, I think your back position is an issue. Work on pulling with a nice flat back, and making all of your reps fast AND (especially) smooth. You need to get rid of that weird transitional issue, or you are going to keep failing at that spot. I would suggest starting with like 225 and just pulling it for a ton of singles, focusing on a flat back and perfect form (take video to make sure you’re moving the weight smoothly, etc). Then work up from there.
I can see what you guys are pointing out. I have been working on using my quads to break the weight. Has helped my lift a bunch. I am very stiff and have had trouble getting into a good position. Thanks for the critique. Will take it into consideration.
Shoulders over bar…would keep me from floating to far over. Which would keep me back. Pull toward my body more. Leaning back. These are some cues I’ll be thinking about tonight.
your form isnt horrible. fucking internet.
- lift your chest up
- flex your glutes (in the first vid it looks like you’re barely doing it)
- look more downwards in the beginning and, if you really wanna, throw it back when you’re at the hip-portion of the lift
=> your back will automatically be straighter
whoever says “shoulders back” has obviously never lifted anything that comes even near 250-300lbs. the shoulders look perfectly fine like this
also, i wouldn’t lower the hips. your butt looks like it’s shooting up like an inch anyways but it’s hard to tell from just 1 completed rep so just lift according to the way your body is build - when your butt is shooting up it’s complete nonsense to start w/ even lower hips because the point at which the bar leaves the floor will be the same. all that’s changing is that you’re fucking up your lift when you force it
Watch how my hips and shoulders move in relation to each other compared to yours.
I hate pimping my lifting videos to show others technique because I’d never say mine is perfect but I think this should demonstrate the technique tweaks talked about above to you.
You’re opening the hip very early, therefore putting a disproportionate load on the lower back. If you strengthen hips a bit more and open them all the way through the lift vs at the beginning you’ll: 1. Pull a crap ton more weight and 2. Not have such a sore back! One tip that’s worked for me is to start the lift with the head down & eye’s up. The head rises through the lift and guides the hips so they fire throughout the lift. Hope it helps. You’re an animal… keep up the good work!
Worked on what everyone said last night. I was trying to get my shoulders lined up over the bar. And push my hips back. My back looks straight. Trying to keep everything in sync. Looks much better I think, but the previous vids were max effort.
Thanks to everyone helping out. There isn’t much knowledge down here in South Texas. I’m on my own for the most part.
looks way better mate! only thing you could do is look downwards, that’ll prevent future backrounding and when working when closer to max effort. other than that i dont think there is anything to improve with these weights.
Would you recommend staying with lighter loads and performing more reps. Just locking form down. Hold off pushing the max effort reps. My thoughts are to say work up to 365 and perform sets of 10 singles. Lots of volume with a weight I am able to keep form tight with. And work up in weight by 10 - 20 pounds.
OP, I have had a good amount of success with a strategy like what you are saying. I barely ever deadlift heavy - on monday, I do speed work, and then on thursday I pull a few heavy singles with a weight that I can keep perfect form at, bumping the weight up by 10 lbs or so once I can pull that weight for 3 or so perfect, flat back singles. Its been working very well for me, every time I have tested a max in the last year and a half or so, I have hit a 20 or 30 lb pr. Granted, I’m still not very strong haha, but still I think pulling lighter weight with perfect form and speed (while maybe doing most of your rep work with squats) can be very beneficial.
Also, I like the way the new videos look a lot better. Keep working at it, your form wasn’t bad at all to begin with, so just keep playing/tweaking it and working hard and you’re gonna make some great progress.