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View Full Version : How's this deadlift?


Brandon Oto
05-26-2007, 08:26 PM
I used to have trouble with deadlifting -- got okay numbers, but I'd always hurt my lower back. Pretty recently I had some kind of muscular revelation, figured out how to think of the motion, and it's improved greatly. I took a little video of one of my reps from yesterday's 1-rep deadlifts (not sure what this weight is - somewhere mid to high 200s I think. My 1RM is 325, which I missed this time). Can anyone spot any big problems? My knees wobbled a bit on this workout, which is probably why they're hurting me a little today, but I can keep an eye out for that. Just want to get a general green light.

http://degreesofclarity.com/misc/deadlift.mov

Anthony Bainbridge
05-29-2007, 06:01 AM
Maybe get a bit more arch in your lower back, try not to let your hips come up faster than your shoulders in the beginning, and it also looks like the bar isn't in contact with your thighs on the way up. But overall it looks good.

Pierre Auge
05-29-2007, 04:16 PM
Brandon,
Your upper back is relaxed.

Keep it uber tight:
- Retract your scapula
- Tighten your triceps (this will lock your elbow)
- Tighten your lat
- Tuck your triceps into your lat (ti-lat tuck)
this will cause an external rotation of the elbow and will pull the bar into you as you stand. Like Anthony said if you aren't pulling the bar into you the bar will pull you onto your toes, as you drift onto your toes the moment will shift from the hip to the lumbar spine and you will round your back just like in the video.

Check this out: (listen to the instructions)
http://www.youtube.com/watch?v=_HCNLNKzLko

Here's what you want it to look like when its heavy:

http://www.youtube.com/watch?v=_KUHCRt2QbM

Pierre Auge
05-29-2007, 04:17 PM
Brandon,
Your upper back is relaxed.

Keep it uber tight:
- Retract your scapula
- Tighten your triceps (this will lock your elbow)
- Tighten your lat
- Tuck your triceps into your lat (tri-lat tuck)
this will cause an external rotation of the elbow and will pull the bar into you as you stand. Like Anthony said if you aren't pulling the bar into you the bar will pull you onto your toes, as you drift onto your toes the moment will shift from the hip to the lumbar spine and you will round your back just like in the video.

Check this out: (listen to the instructions)
http://www.youtube.com/watch?v=_HCNLNKzLko

Here's what you want it to look like when its heavy:

http://www.youtube.com/watch?v=_KUHCRt2QbM

Brandon Oto
05-29-2007, 07:50 PM
Interesting stuff, Pierre. I'm so used to worrying about the lower back (which is where I used to hurt myself) that the upper back is totally off my radar. Actually, I don't think I've ever heard it discussed with regards to deadlifts. I'll definitely try it out next time.

Should I worry about the bar moving forward to pass my knees on the way down? It seems a little awkward but I'm not sure if it's avoidable, especially if I'm staying in skin contact the entire way.

Brandon Oto
05-29-2007, 09:44 PM
Additionally: can you clarify what it means to "tuck" the triceps into the lats? Is it equivalent to pulling your shoulders back?

Blair Robert Lowe
05-30-2007, 01:49 AM
Brandon, squeeze your tricep into your lat. This is the same critical motion as in a back lever.

You can pull your shoulders back while you do this to get them tighter since this will really open up your chest in a back lever.

Brandon, your lower back ( lumbar area ) starts almost slightly arched at the beginning of the lift, rounds slightly, and then arches barely straightening out before. This is exactly what makes your lower back sore.

Maybe start with your hips lower? I think I do, but I'm a stumpy near midget with short legs anyways.

(Message edited by blairbob on May 30, 2007)

Anthony Bainbridge
05-30-2007, 11:09 AM
Move your knees around the bar, not the bar around your knees. Try deadlifting in a door way with a broomstick against the trim. That should help you coordinate the movement.

Brandon Oto
05-31-2007, 04:04 AM
Blair,

In a back lever, my arms are facing behind me. How can I press them into my back when they're facing forward?

Blair Robert Lowe
05-31-2007, 12:45 PM
In a back lever if you do not squeeze your lat and tricep together, your arm angle will get wider and wider towards a cross.

Back lever picture, borrowed from Roger H drillsandskills.com
http://drillsandskills.com/images/display?path=leverbackf.jpg

Do you see where the lat and tricep connect? The palms of the hand can be placed facing the ground or ceiling.

Brandon Oto
05-31-2007, 03:36 PM
I see that, but when I deadlift, my arms are in front of me, not behind me. If I squeeze them together, they'll press against my pects, not my lats -- right?

Pierre Auge
06-02-2007, 08:33 AM
Brandon pull your shoulder blades together and pull the bar back with your lats. Thats all there is to it.

Larry Barnum
06-04-2007, 06:44 PM
You are doing fine. You might have your butt a little high, and it look like you are too far over the bar.

Push your heels through the ground to get started. Squeeze the crap out of the bar, take the slack out and just pull. This isn't one of those lifts that you do right or wrong. Find videos of people who actually lift weight. You can see some real ugly lifts, but the guy is pulling over 800. Forget all the lat placement or even if you round your back. Plus, eat a little something, it looks like you could use a meal or two.

Blair Robert Lowe
06-05-2007, 01:05 AM
It seems Pierre beat me to the punch as I closed the window a few days ago by accident. Just wanted to chime that I wasn't ignoring your last question due to having some difficulty on my own describing what I was trying to.