Yes a front view would help as well. From the side it looks like your stance is pretty wide for a conventional deadlift and you seem to be pointing your feet out quite a bit. If all this is as it seems, it leads you to “squatting the weight up” instead of pulling.
[[quote=“Furius, post:21, topic:221478”]
front view would help
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Yup, your stance is too wide. It also makes your knees collapse slightly inwards as you lift. Look up the videos people have linked or mentioned. The setup for this lift is very well explained in all of them.
Stance is too wide - try to either put your feet below your shoulders or pull sumo - not somewhere in between. Also, it looks like you’re initiating the pull from your knees and not your hips. Try to get your back flat by first pulling the tension out of the bar, then initiate the pull from the hips, keeping your back flat. Look at the first picture in this article by Rippetoe, there are 3 starting positions that all work depending on body type. I’d say for you, the 105 degree angle would be best. Read this article, look at the pictures carefully, and improve your technique with the empty bar and gradually add weight. And when I mean gradually, I’m talking about within one workout. Spend the entire hour with the empty bar, a couple of 10 pound plates and just work up to whatever your 5/3/1 sets are for the day, focusing on your technique. I’m no expert, so I’ll defer to the article below for some sound advice. Perhaps it’s information overload since all you need to do is properly pick up a barbell off the floor, but some can’t seem to understand this - so Rippetoe has laid it all out for you.
https://www.t-nation.com/training/deconstructing-the-deadlift
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thats my whole porblem… seeing i cant get my lower back flat
yes, you can get your lower back flat - you’re just starting the lift incorrectly. before you start the pull, raise your ass up as high as you can while pulling the tension out of the bar - make your back flat like a table - bar should be touching your shins in this position. Now, before straitening your knees, extend your hips like you’re trying to hump the air in front of you (like standing doggy style). let your knees come along for the ride - the hip extension should keep your back flat while you stand tall. If your back rounds, the weight is too heavy and you need more lumbar strength. The back extension on a roman chair or the 45 degree hyperextension bench is your friend. Use them wisely.
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so i dont have tight hips…?
how do i do that… so im holding the bar and without picking it up i move hip higher?
yes. Bar touching shins, don’t lift the bar, just keep it tight from shoulder to grip, moving hips higher will give you a flat back. Initiate the pull from that position. Post a video when you’ve tried it. Hopefully a real coach will chime in, because I’m anything but. I can give you some tips from what I see, but I don’t want to pretend to be an expert which is why I linked Rippetoe’s article above.
I agree to do hyperextensions as a decent alternative if you really just can’t do deads anymore
no. Use hyperextensions to improve lower back strength so that you can deadlift properly.
Also, just watched your side view video again. You’re not staying tight in your upper back as well, you’re internally rotating your shoulders as you come down and at the start of the lift. This is causing you to pull your shoulders back at lockout which isn’t helping you keep your lower back tight. Try to pull your shoulders back a bit at the start of the pull; I’m not saying to do this like a chinup or a bench press - perhaps the queue I’m suggesting is “chest up” - but don’t mistake that for having to have your chest facing the wall. See the section in Rippetoe’s article about Ridged Back.
OH lordy where to begin, I’m not a coach, but you are not even ready to begin the pull. stance to wide toes pointed to far out, loose the straps, pull your self into the bar that will take slack out, as mentioned above read Mark Rippetoe’s article and another good one is JL Holdsworth’s Friday technique on elite fts on the deadlift that one taught me alot
In 5/3/1 Second Edition there is section on “The Deadlift.” Read it. I also need to make a comment on what I suggested before about ass high before the pull to flatten the back - this isn’t to say how you pull, just how I think you can learn to get the roundness out of your back. When you begin the pull, chest up, butt down - but keep the back flat. As the weights get really heavy, you may round a little anyway, just always keep trying to flatten it out.
if i quit deads i would do block deadlift or rack pull
idk guys is this lift worth all that? im thnking block deads better
all i want is more muscle on me… i never compete any way
just would like to see you do the lift correctly without getting hurt, learn the lift, eat right the size will come ,remember it is a marathon not a race, patience will prevail
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@gsalyer thank u for trying to help im gratufl to u… i just been in the gym for 1 year now… all i made was lost some fat… gained littile muscle… and strnjth i gained some… but not as much as i wanted…and the magazine workouts rly made me think 5 3 1 isnt enough volume and
my brain really stopped woking lol sometimes i want only pure size then i rmember i only bench 90 kilo for 5 then i want strnjth then i rmember i got fat on me still and i lose it LD
Maybe you should rethink your whole program. A 5/3/1 might not be a good thing for you right know. What i would recommend is a Mark Rippetoes Starting Strength or a 5x5 (stronglifts) to begin, focusing on the form and quality of reps, rather going for weight PRs. If you want or need to do 5/3/1, then i just say go to the 5s Progression Template, and maybe go to a Full Body Full Boring Routine (from the 5/3/1 book).
If your goal is Hypertrophy only, then check out the page, there is plenty of content here.
But keep in mind that sometimes less is more, don’t go with those extreme volumized programs you find on Flex magazines, their done by Pros
lets say i want both and no no fukll full body wokrouts… 5 3 1 is okay for me i been lifting for a year
Size will follow strength and vice versa. The thing with 5/3/1 is that you absolutely need to know how to execute the movements properly which clearly is not the case with your deadlift. As long as you don’t know how to perform the lift with good form, you can’t get anything out of 5/3/1 and will most likely wreck yourself.
so what u suggest…?