How much is on the bar there?
It looks good. The only thing wrong is it isn’t sumo
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Banned.
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Absolutely, do them on the warm up lifts.
You could also do deficit on the warm up.
I would do the paused DL as part of the warm up. 3 count pause just off the floor, during the pause check upper back is tight and head is in a natural place. Make sure you squeeze the orange here as well.
first count think lats: orange
second: upper back
third: head
Pull explosively, stand tall for 1 count thinking upperback, shouldblades back and down.
Now put the bar down ever so gently, thinking position all the way down.
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Those crossfit girls are THICC.
#Team8x8
Also, with all this talk about deadlifting, I’d like to suggest trying sumo and squat stance deads. I understand that sumo is for pussies, but for some people it’s their most advantageous position. I’ve done it all 3 ways, and squat stance is my favorite. It’s easy on my back like sumo is, but it also lets me drive as hard as I possibly can with my legs like conventional does. It’s a beautiful compromise IMO.
That being said, I know absolutely nothing about strongman. For all I know, conventional deadlifting is required. If that’s the case, then disregard everything I just said–although I’ve heard that it’s beneficial to mix different pulling styles into your training. Just some food for thought.
i use my phone lol. a new phone isn’t a priority right now so a better camera will have to wait.
how do you keep from upper back rounding? engage lats?
what kinda angles? i though the typical angle was from the side. i’ll try get some vids of closer up.
not much. 100kg
thanks mort. i’ll try warming up like that. i’ll let you know how it goes
yes!
yeah you don’t see sumo in a strongman competition. i don’t think to disregard sumo or other styles, just at this point learning conventional and getting sufficient is #1 priority before i move on to try learning sumo or something.
Just so we are clear it’s not technically a technical error (lel) to have a rounded upper back deadlift. It can at times be used as a tool to pull more weight and successful lifters from powerlifting and strongman use it. So if this is how you pull then keep on keeping on.
If you are after a flat/neutral back deadlift tho maybe try starting with a bit more extension in the upper back. Sounds like you’re implying that your back is flat at the start and you lose position but it’s more you aren’t in position in the first place. “Lats” and various other cues lock in your position but you need to get in your desired position first before you lock it in.
If you’re having issues with being aware or body position or have a stiff upper back the cat cow has worked for many lifters.
Closer up within reason whatever angle you use.
Certain camera angles are better for certain purposes. Rule of thumb if in doubt just film from all the angles. Bit hard to describe some of them with words but I’ll try.
For the deadlift I like the high side angle. So close-ish enough to see everything going on, directly from the side and with the camera at a height (head height give or take) that allows one to see how close the bar is kept to one’s body throughout the lift because the plates don’t block the view.
Low side angles can be used to judge bar path and back positioning.
Direct front angles more useful for sumo to see joint stacking and get a good gauge of bar speeds and where the sticking points occur.
Just examples tho and everything in between will be useful.
well i’m a noob lifter lol so i have no clue what the best position for me to pull is. lots of experimentation needed i guess
Yeah i need to get in proper position. upper back is stiff too i think. i’ll watch the vid when i get more data
cheers! i’ll make sure to film a bit better
Really hard to tell from your video as it is a little far off. But looking at the still shot above, it looks like your shoulders are a bit in front of the bar. It looks like you could sit back a bit which would lower the hips, bring the shoulders back and the shins more vertical. This Would also help reduce the rounding in the upper back.
Thanks man! I’ll try sitting back more and shoulders less forward.
No vids till thursday where i get some data though. Will work on deadlift form tomorrow
Todays training Deload day 1
Went to maccas to use free wifi so i could go on T-Nation. Lol
Warmup:facepulls,pulldowns,foam rolling, strict presses, floor slides
Axle push press
50×1 (was not meant to be a shit rep…) i put my hands to close together and ended up almost strict pressing it because i messed up when i realised where my hands were after leg drive
40×1,1,2,2,3,3 working on being explosive a.k.a leg drive. Saw lots of improvement and made reps alot better. Also playing around with elbow/ front rack position for push press.
Practiced barbell cleans. Ehhh
2×8 strict press
2×4 towel pullups
Pjr pullover superset fat grupz hammers 3×10
Facepulls 2×10
Easy session. Happy with leg drive progress
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I think you should try various widths to see what works best. I’ve found a more narrow grip (like my CGBP) seems to work best for me.
That’s all you can do.
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It just occurred to me that you said you have CrossFit chicks at your gym. Have them teach you how to clean.
That’ll be way better than a bunch of dudes typing stuff online. You’ll also have to be humble to learn. With any luck you’ll improve, gain confidence, and then show the ladies that you have the ability to carry yourself proudly while being humble. That’s a winning combination.
It might take awhile to accomplish all of this which is perfect. By the time you get there you might be old enough and ready for a serious relationship and you could land yourself a gym hotty.
Invest now, young Duke.
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so far I’ve found I like a wider grip than my strict press grip, but not too wide of course. if its too close it feels trash in my shoulder and elbow
that’s a good idea
lol. i should try and get taught by the hottest chick there
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BTW, updated my gym membership to superbox so all classes are free+ i can use the equipment in there which is where most of the strongman implements are. i was paying like $11 a week for my normal membership but i pay $10 per class so that equals to $20 a week so i thought i might as well pay $24 a week and be able to use whatever equipment/class is etc. also @Frank_C all the hot crossfit chicks train in the superbox
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Wise decision
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Deload day 2
Front squats
60×1, 1 70×1 60×2,2
Lmao… had my phone setup and this chick starts squatting in the rack next to me then when i started deadlifting she starts deadlifting 
Anyway One of my warmup sets: thought yall might like to see this video:wink:
https://www.instagram.com/p/BnTKVWyAyIK/?utm_source=ig_share_sheet&igshid=1whm2scn3uaup
@khangles is this better? Tips pls
@MarkKO tried those cues out. Form was still trash 
im thinking every session in my warmup do deadlift technique wirk
https://www.instagram.com/p/BnTIOfEgCoo/?utm_source=ig_share_sheet&igshid=1sulrlt3si3qg
Then goblet squats,kb swings and hanging leg raises 2×10 each
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Technique probably wasn’t trash. I’ve seen your DL, it’s OK. Just needs some work is all. Keep practising.
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Found the vid on IG. Drop your butt more, at the start get your weight on your toes.
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Okay thanks. Il try that.
Not the camera angle I was talking you dumb cunt but at least this one is a useful view even if the weight is a bit too light for a form check.
Try having someone film you directly from the side. Standing no more than 1m away from the end of the bar. Camera height head or higher. Angled downwards so we can see how well you keep the bar close or lack thereof
I’m curious tho. Since you keep saying that your DL sucks balls what specifically do you feel is an issue? This way we can target your specific perceived problems.
Basic principles of the deadlift are bar over mid foot, shoulders over the bar, vertical bar path and keeping the bar close.
You pretty much have vertical bar path so your efficient enough from that perspective but filming directly from the side can give us a better indicator. Whether or not it’s projected vertically over mid foot is best determined via high side angle.
Keeping the bar close minimises unnecessary moment arms in simple terms not making the lift unnecessarily hard at any given points. Even if your new vid isn’t the best angle to judge this we can clearly see the bar gets away from your body from mid shin up.
There are multiple ways of addressing this including various cues to keep the bar close or engage your lats to do the same. Have a google and look on YouTube for some ideas and try em out. As suggested previously pauses at various parts in the ROM are also effective in teaching good positioning e.g. keeping the bar close by slowing down the lift and emphasising the effect of technical errors. It’s handy to include these as part of warm ups or if required as actual heavy assistance. Tempo work (slow lowering) will probably be useful for you also due to increased overall work and better technique development because of speed-skill relationship or whatever it’s called.
So since your positioning is fucked in more places than not pauses off the floor, pauses below the knees and pauses above the knee will all be helpful. Handily we can incorporate all the pauses and even tempo work in the one repetition. So the prescription is Pause Deadlifts at the floor, below knees and above knees with tempo eccentric.
Seems like a lot of work to be fair so it may be worth looking to reinvent your deadlift step by step from scratch perhaps using a different set up process that works on the principles I’ve listed above. I would recommend you look at JTS’s pillars of the deadlift and PowerliftingToWins various articles/vids on deadlifting. There’s plenty of other good resources but they may throw you off, confuse you or be more effective as a small tweak to an already established efficient deadlift as I suspect some cues in the past dozen posts could.
Hip height is individual so play with it but film yourself so you can see what’s happening. Hips shooting up probably means your hips start too low if it’s not a cat back looking monstrosity of a lift which yours isn’t. Mark suggested lower hips but IMO it looks fine as is. Give it a try if you wish.
I’m the kind of person to ignore positives at just look to work on what needs so here it is: back positioning looks good at this weight. You have decent leverages for DL so with a bit of work I expect good things in future.
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