View Full Version : Deadlift form
11-07-2006, 08:26 AM
Hi guys i wonder if you can offer any tips on my deadlift, sorry about the position its the best i had.
Arden Cogar Jr.
11-07-2006, 10:56 AM
On the first one, hips are rising too fast. Really concentrate on driving with your feet. Sit back on your heels and push your butt toward the floor. At this stage, you may want to narrow your foot stance a little bit or widen your arms a little.
Second one, the bar was too far from your body. You need to keep it as close as possible to help keep your hips down. Same observations as above.
I'll defer to the others on the clean as I'm still learning.
All the best,
11-07-2006, 12:31 PM
On the clean:
Get your head up; your eye focus needs to be higher.
Stance looks a bit wide.
Rack the bar at a lower elevation. Don't wait until it's 5 feet off the ground. Try to rack the bar at the same height as the bottom of the front squat. That's equivalent to about your belly button when standing upright.
Get those elbows up higher on the rack position. MUCH higher.
11-07-2006, 02:00 PM
1) Read the DL article posted here: http://www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf
2) Narrower stance and grip.
3) Higher hips in the setup position. (Esp in video #1; it's closer in vid #2).
11-08-2006, 09:22 AM
Point taken , ill try and sort it next time
Re the deadlift i thought my hips have to be lower in order to drive with them?, i will try the narrower stance and grip as well as read the article.
Really appreicate your help guys
11-08-2006, 09:25 AM
Do you guys have a deadlift video with correct form that i can copy?
11-08-2006, 03:41 PM
On the deadlift: Your hands are waaaaaay to wide as are your feet for a conventional pull, heels too far apart as well and crouching like that before you pull wastes energy and doesn't allow you to use tension to help the weight up.
Here's my 2 cents. You need to set your feet first (and I mean really set them, take your time, there's no rush, grind your heels into the place where you want them) then bend over and get your grip and hand placement right. When you feel ready set up with your hips high, legs as straight as you can get them, your back as vertical as you can get it without breaking form (which at this point will be slightly better than horizontal) eyes and head forward, your arms straight and rigid and your shoulders pulled back and since you're not wearing a belt your abs should be tight. This position should feel extremely uncomfortable, your body should be tight from head to toe.
Now take a deep breath and then all at the same time, without breaking that tightness sit back as if there was a very small stool behind you and drive you heels into the ground. This should cause your hips to drop very low and it will build tension in the hamstrings. It should also force your back into the proper vertical position (keep the neck up).
If you're doing it properly the tension created will naturally pull the weight back into your shins and slightly off the floor. As the bar starts to come up engage the hips more by pushing your pelvis forward. you should get this all in one fluid motion with a bit of practice.
The best advice I ever got on deadlifting was to pull yourself into form. To many guys try to put their bodies in textbook form during the set up. Its very difficult to do that and pull a significant amount of weight because you're creating very little tension. Pull yourself into form.
Charles Steven Ossenheimer
11-08-2006, 09:25 PM
i especially like the guy in the background doing cable cross-overs... :haha:
Arden Cogar Jr.
11-09-2006, 01:43 PM
Excellent advice Ro. The best form I've seen in a while is from Mikhail Koklehev. I can't spell him name, but there's a wonderful lifting segment somewhere on the net of him clean and pressing 530, deadlifting 880, and front squatting 660. It's awesome. If you could copy his technique you would be He's awesome.
All the best,
11-09-2006, 02:20 PM
Koklyaev is a freak. I think the video you're talking about is from the exhibition he gave this year. Insane. not only did he pretty much pull with his ••• on the floor but he just held onto the weight at lockout staring at the crowd like he was holding a broomstick
11-09-2006, 02:38 PM
Found the youtube link:
(safe for work I guess. He's shirtless though :nono0000: )
11-09-2006, 09:26 PM
re; deadlift form is something ive really tried to work on lately. Yesterday I did about 5 sets with pretty light weight and really focused on sitting back and pulling. I found that on a couple reps I sort of fell back onto my heels near the top of the movement (toes lifted up off the ground and had to take a small step back). Does this mean I am just leaning back way too much at the beginning of the lift or is it a problem within the lift? Or even something I should worry about?
11-10-2006, 05:39 AM
Hard to say Cameron without seeing your lift in action, but typically that's a sign you're generating a lot of force off the floor, which is a good thing. Of course it could also be a sign that you're leaning too far backwards with your upper body. keep in mind that even though you're supposed to sit back you still need to stand straight up, don't pull the weight up by leaning backwards as many people try to do. use your hips more and push your pelvis forward as you come up. On a side note: me and some friends had lunch with kirk karwoski and his former coach marty Gallagher after a seminar last month and kirk said its very hard for him to do warm up sets without tipping backwards because of how he was trained to explode off the floor. Essentially he's pulling so fast off the floor that he needs the heavier weight to act as sort of a counterbalance to keep from falling backward. Obviously kirk is in a whole different league as most of us, but it was an interesting tidbit
11-10-2006, 09:55 AM
Interesting video. However, what it shows is that Koklyaev clearly does not "pull with his ••• on the floor." By the time he's actually pulling at all, his hips are above his knees and his shoulder blades are directly above the bar (so the front of his deltoids are actually in front of it a bit). Watch for it. In fact, if you pause the video at 1:49 you get a perfect shot of it.
"Sit back" is good advice in the sense that you have to drive through the heels to in the left (and think of pushing the weight away from the floor with your legs rather than pulling it with your upper body), but one should not, imo, sit back and down so that the hips are way low. (Of course the exact angles and all will vary for different size and shape people.)
Really, this article is good: http://www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf
11-14-2006, 11:56 AM
hey aaron, here's a nice clip of Derek pomana deadlifting someone just sent me today. His form is pretty good. Watch how he pushes off with his hips. And wait for the second lift and you can see his set up. Not the best viewing angle but good enough
http://www.youtube.com/watch?v=ugJZi50KR2Q (work safe)
11-14-2006, 01:49 PM
Why the two reds on that second lift?
11-14-2006, 03:17 PM
not certain but he didn't appear to lockout on the right shoulder. if you look closely you can see its dipped slightly forward
11-14-2006, 04:38 PM
a nice youtube powerlifting video, work family safe. Lots of heavy DLs on here
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