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Old 07-12-2008, 04:44 AM   #1
Gavin Steel
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deadlift - constructive criticism required

Hi all, just looking to see how bad my form is on the deadlift. Its a lift that I'm not used to performing and for the purposes of the vid I used a ridiculously light bar as there is no point in heaving heavy weights if I'm not doing it right.

I did realise that I have held the bar with both hands using an over grip rather than one over, one under. Have a feeling though that this is the least of my worries.....

Constructive criticism and hints on how to improve welcomed...Thanks

http://www.youtube.com/watch?v=jQYiNeye9x8

link w/f/s I think...slight swearing in the music
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Old 07-12-2008, 06:45 AM   #2
Jamie J. Skibicki
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Re: deadlift - constructive criticism required

I think your but is alittle high. You start just a touch to high or about the right spot, but as the reps go on, your butt creeps up. Other than that they look good.
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Old 07-12-2008, 08:56 AM   #3
Gavin Steel
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Re: deadlift - constructive criticism required

Thanks for that Jamie...I have very tight hamstrings which I'm working on with regular stretching,maybe that is part of the problem...I'l keep working at it

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Old 07-12-2008, 09:13 AM   #4
Christopher G. Woods
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Re: deadlift - constructive criticism required

I don't think there's anything particularly wrong with your butt position. What I don't like is a that there is a distinct rounding of the shoulders and loss of lower back arch, not only at the bottom of each rep, but also in your initial set position. Watch these three videos on the set up with Kelly Starrett:

The Set Up, Part 1
The Set Up, Part 2
The Set Up, Part 3
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Old 07-12-2008, 10:47 AM   #5
Gavin Steel
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Re: deadlift - constructive criticism required

Thanks for the links Christopher. I may try lifting from blocks as I am not very flexible, my hamstrings as tight as ****. Will also try squeezing shoulder blades together more.

Cheers.
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Old 07-12-2008, 02:04 PM   #6
Robert Callahan
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Re: deadlift - constructive criticism required

Yikes man, if you lift heavy with that form you are asking for big time trouble! Your back is not even anywhere near close to being tight and in full extension. Before anything else is addressed you need to get that back tight and straight and keep it that way through out the lift. One good cue to acheive this is to think of someone grabbing your chest and pulling it foward. This "lifting" of your chest forces the back into extension where it needs to be to safetly and effectivly do deadlifts.

-Robert

ps double overhand grip is fine. Actually it is prefferable as it puts the head of the humerous in a safer postion in the shoulder joint. The only reason people alternate the grip is because they dont have the grip strength to hold the weight double overhand and the over under grip allows them to life what they cannot grip
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Old 07-12-2008, 03:03 PM   #7
Gavin Steel
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Re: deadlift - constructive criticism required

Robert , thanks for the advice. This is one move that I really want to get right as I cant afford to pick up a back injury through bad form.

Think I'll stick with the overhand grip, my grip strength is one thing that isn't lacking....alternate hands feels weird

Getting booked in with an affiliate for some tuition on lifting, hopefully I'll be able to iron out the problems without too much trouble.

Thanks again
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Old 07-13-2008, 11:48 AM   #8
Scott Kustes
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Re: deadlift - constructive criticism required

Alternate hand is likely what you'll have to go with once you're dl'ing more than double your bodyweight. Other than that, flatten your back out and tighten up.
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Old 07-13-2008, 01:59 PM   #9
Lol Mettam
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Re: deadlift - constructive criticism required

If you learn to use a hook grip you'll be able to keep using a double-overhand grip for longer. In the end, though, you will probably need to get used to an alternate grip as well. Although most favour one way it's a good idea to alternate your alternate grip!
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Old 07-13-2008, 03:18 PM   #10
Gavin Steel
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Re: deadlift - constructive criticism required

Cheers guys...hopefully the alternate grip won't feel weird for long...guess its just getting used to a new move...the vid clip was my first attempt at D'lift...got a session with an affiliate booked for saturday, hopefully he'll sort me out.

Thanks for all the helpful suggestions.
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