Yeah, I think the bar was getting pushed forward by my shins that’s why the bar came a little forward. Either that or the bar wasn’t directly over mid foot. Will definitely work on that
Took my time running cues in my head and making sure I started with a flat low back, which is the issue I’ve been trying to fix. Initiating the pull brings out the lumbar flexion. I think it’s minimal but still there. For the 105, I used hook grip so it really takes a while. I’ll try to get better at setting it faster too.
Yeah, saw his video and I’m really jealous lol. Thanks for the comments man!
A lot of it is practice. After all, these are skills and muscle memory.
I suspect the flexion occurs because you’re not hinging and loading the weight onto the lower body.
Most people, provided that they don’t have really long legs relative to their body or some other interesting body proportions, should be able to hinge down and grab the bar.
Provided that you did hinge correctly, your lower back should be straight. Now… just reverse the hinge with the barbell in your hand.
That’s the basic deadlift.
That’s really it. The only thing I’d encourage you to add onto the hip hinge is to pull the bar to your body and slowly drop your hips down as you roll it. This should have the effect of loading the weight onto your lower body and make you feel really, really tight. Initiate the rep the moment the bar touches your shin and try to keep it as close to your shin as possible. Wear long, thick socks or some sort of shin protection if you don’t want bloody shins.
From there you start playing around with things to make it personal to your body.
Chris_Ottawa doesn’t roll the bar, but he still drops his hip down.
Virtually every strong deadlifter I know will do some from of dropping their hips and loading the weight onto their lower body.
Compare your 60kg pull vs your 102kg pull. Again, could be video angles, but the 60k looks much better. Try that while you drop your hip and it should feel really light.
Yes-that is exactly what I mean. However, it should be personalized. The point is to load your lower body with the weight so that you can push down and keep minimal strength on your lower back.
It looks to me like you need to try to keep your body more behind the bar and get more glute involvement. It seems like you are mostly pushing with your legs like you are trying to squat the weight up so your legs straighten and you end up with your torso over the bar, which is not a strong position. You need to pull and push at the same time, if that makes sense. This video might help:
Wow that was a nice video Chris! Thanks!
Getting my body behind the bar… hmm… so more like a sit back and get that teeter totter effect they always talk about? I guess that was also what was meant in your kabuki strength video of pushing the hamstrings backwards?
Squat 87.5 x 5, 100 x 3, 110 x 4 (PR), 90 x 5
Hey 1.5x body weight! Really wanted 5 reps but oh well. Nutrition hasn’t been that good this previous week.
Bench 47.5 x 5, 55 x 3, 60 x 6 (PR), FSL 3 x 5
Pull ups 3 x 3
Dead hang all reps! With sustained eccentrics on the last reps
Was thinking of doing paused or tempo squats in FSL 3 x 5. I noticed that when doing FSL squats after a topset, my squat is all over the place in terms of balance. I feel a tendency to drop forwards at the hole. That’s part of the reason I’ve been avoiding FSL for squats aside from time constraints. Was thinking of doing paused or tempo to practice staying braced even if fatigued. Is this a bad idea?
Seems like a good plan to me. I’ve always found them to be fairly effective, probably the most effective tool I currently have to increase my squat. Unfortunately, they are extremely tedious and unsexy, so I tend to forget them and do something bright and shiny instead.
A few minutes after typing that, I was thinking about it and I realized kinda regret even considering them after a grueling topset. Lol. Then again, I’ll never know until I actually do try them out
Deadlift 90 x 5, 100 x 3, 110 x 6 (PR), FSL 90 x 5 paused x 1
Really focused on pushing with my legs and simultaneously pulling. Topset didn’t look as ugly as I expected. However, I had the brightest (or dumbest) idea of doing 1 set of FSL weight paused. Low back rounding is still definitely there and I got frustrated when I saw it and decided to pull a set of sumo.
Sumo 100 x 6
Didn’t even do warm up sets. These felt light considering low back was already fatigued and all. It’s tempting to switch to the dark side but the thought of me just giving up like that and not trying to fix my conventional doesn’t sit well with me.
OHP 37.5 x 5, 42.5 x 3, 47.5 missed attempt, second missed attempt, and then one grindy one
Missed the first attempt. Second attempt I put the bar too close to me so it got stuck at my chin. Third rep, it raised half-way, paused, and I grinded it out to lock out. I wasn’t gonna go home with a failed set and no rep at all. Guess it’s time for a deload though.
Side lateral raise 7.5kg x 3 x 10
Face Pulls 22.5kg x 10 x 4
Sadly, I accidentally deleted the video of my topset. Quite disappointed with this session really.
