So I worked for a 425 single after some prior heavy sets. Its obvious that my hips come up way to fast and i basically just did a stiff leg deadlift. I also noticed I didn’t do a good job of taking the slack out the bar.
But my question is, what can I do to prevent my hips from rising so fast. I only seem to have this problem when I do heavier weight
This is a problem I have as well. I have some ideas about it, but if some experienced lifters disagree with what I say, listen to them because I’m no expert.
I think that the hips rising to fast problem is usually due to your back being stronger than your legs. When the weight gets really close to your max, you shoot your hips and use your back to get the weight up. IF it’s only really happening at the heaviest of weights (like when you are going for a new PR), I honestly don’t think there is too much to worry about. Form breakdown on max attempts it normal, and as long as you don’t feel in danger of injuring yourself, It’s normal for the reps to be a little shitty. My advice would be to just get stronger. Fight to keep nice form, without letting your hips rise fast, on all your “building” sets, and build up more strength. If you get a lot stronger, then you will probably be able to pull 425 eventually with perfect form, but maybe 495 you start to shoot your hips a little. It’s an ebb and flow.
Again, I’m sure there are exercises and cues you can use to help fix your problem, and I am sure there are people better equipped to help you than I, but I just wouldn’t over-think it too much because form breakdown on the heaviest of heavy attempts is normal. As long as you’re not injuring yourself, and your form is good throughout most of your rep work, I don’t think it’s much to worry about.
The hips should be sort-of high on the DL, but if you’re really straightening your legs out, then locking out with your back, my first thought will always go to upper back weakness. The rationale being that with a strong-enough upper back, you should be able to maintain the torso angle require to push your hips through to lock-out. It depends on when it happens though and how it looks when you’re lifting.
I can think of two reasons the hips pop up. The first probably doesn’t apply, but if you pull yourself down too far, you don’t have the leverage to get heavy weight up, so the hips will raise until the leverage is sufficient. That doesn’t look to be the case here. The second reason is the most common and it’s either because your back isn’t strong enough to hold the desired starting position, or you’re just not working to stay tight enough. Usually the latter.
It’s why the 2nd rep of a touch-and-go set usually looks better than the first set. When you descend under control, you have the right amount of tightness in your back to start the next rep. You need to get as tight as you can before getting the bar off the floor if you want to keep the hips down.
On the way up it looked like your back was almost parallel with the floor but you already
know that; what I did notice that may be helpful is that your legs were shaky halfway through
and that it looked like you were intially trying to yank the bar up rather than use your arms
like hooks.
I don’t really know but I would think like what was said before that
“your back being stronger than your legs”.
Maybe try a slightly wider stance for more stability? More knowledgeable people will give you
better advice. Good luck.
At what weight does your hip begin to shoot up? You could try staying at or below that weight and practice having your shoulders and hips ascend at the same rate for the initial part of the lift. It’ll probably take over a month to get used to but your back will thank you. Make sure you record all of your deadlifts so you can analyze them.
Also, do you squeeze your lats while pulling? That helps to keep the weight close to your body. It might help you out since it looks like the bar is moving away from your body since your hip shoots up.
i dont work with weight this heavy, i was just testing to see where i was at. To be honest i kinda threw all the fundamentals out the window because i was just concerned with getting the lift so i just muscled it up
I reviewed the video at home (videos don’t work at work) … it’s an interesting quirk. Not what I’m familiar with. Your hips are shooting literally straight up. I think your set up has your hips too low to begin with, but there’s no reason for you to straighten up as much as you do (I’d just raise the hips by an inch or so).
However, the general consensus is: “your back isn’t strong enough to maintain your set position”… so get to the heavy rows, kroc rows, reverse hypers, GHRs, etc. The whole posterior chain should be worked on.
How tall are you?
Well, I guess to keep it concise, the one pointer I can give based on my experience is to avoid looking up when you deadlift. I’m assuming that potentially has something to do with it, so look down/where the wall meets the floor.
Pull back
Drive through your heels
Push your chest upwards
Get tension in your hamstrings before the lift
I am not against any of the other back work, but the best exercise to strengthen your deadlift, is the deadlift.
Work on those things and you should be good.
[quote]strongmanvinny wrote:
How tall are you? [/quote]
I’m 6’0
[quote]yashar624 wrote:
[quote]strongmanvinny wrote:
How tall are you? [/quote]
I’m 6’0[/quote]
Would just try to keep a neutral spine, almost looking down. I’m positive that will help, but how much of an impact it will have is probably not the right question to go about asking from this :/.
Get stronger.
i like the way Mark Ripptoe teaches it, not really sure if that works for your 1rm. since i watched this video, my deadlift has become much faster and more efficient and i move the least distance. more than likely if you keep your chest puffed out the whole time, your hips won’t rise as much, your upper body is not tight enough, at least that was my problem.
thanks for all the feed back. I’m going to record myself lifting much lighter weight this week and see how it goes.