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-   -   Deadlift form check (http://board.crossfit.com/showthread.php?t=31898)

David Gessen 05-16-2008 08:13 AM

Deadlift form check
 
15, 141lbs, 5'8


http://www.youtube.com/watch?v=9Rre6QwJevk
WFS
154lbs




I can't see any flaws but who knows :)

Derek Franks 05-16-2008 09:02 AM

Re: Deadlift form check
 
David,
Look at page 132 and 133 of SS. You're closing the hip angle and opening the knee angle before the bar leaves the floor.

David Gessen 05-16-2008 09:19 AM

Re: Deadlift form check
 
Unfortunately, I only have the 1st edition and 2nd is not available.

Robert Callahan 05-16-2008 12:52 PM

Re: Deadlift form check
 
your feet are way too wide apart. It is causing you to bend your arms when you grab the bar and then they snap straight when you start to lift, this will cause serious injury as that weight gets heavy. Also it causes you to take a wider grip than normal increasing the distance the bar moves, making it harder than it should be. Your feet should be a comfortable jump position typically just inside shoulder width, I would bring your feet in about an inch or two each. You see those two smooth parts where the bar has no knurling? that is for your legs to rub against without the knurling scrapping them, so they should be inside those for a marker.
As the other person stated you are also straightening your legs without lifting the weight off the floor effectivly putting all the stress on your back. keep your upper back/shoulder blades tight and do not let your legs move unless that wegith comes with them :)

-Robert

David Gessen 05-17-2008 01:25 AM

Re: Deadlift form check
 
Gotcha, legs narrower.

The bar is not drifting away but will it be a good idea to use my lats to pull the bar close to me, and somehow this will get the bar in the air when the knee angle starts to open?

I read yesterday the whole Deadlift part in the 1st edition and I can't find Rip mentions anything about the upper back.

The upper back should be tight(> shoulder blades pinched) even when the bar is on the floor?

Brad Thompson 05-17-2008 05:23 AM

Re: Deadlift form check
 
Hey David,

You should stabilize the whole back and marry it to your pelvis. The posts here are saying the same as I did in regards to your hip angle and its relationship to the timing with the knees.

The angle your torso/back/chest makes with the floor (not your hip) should stay fixed until the legs are extended. If you do this the weight will have to come off the floor from the instant you start to extend you legs. Practice this with no weight.

David Gessen 05-17-2008 05:57 AM

Re: Deadlift form check
 
Quote:

Originally Posted by Brad Thompson (Post 313183)
Hey David,

You should stabilize the whole back and marry it to your pelvis. The posts here are saying the same as I did in regards to your hip angle and its relationship to the timing with the knees.

The angle your torso/back/chest makes with the floor (not your hip) should stay fixed until the legs are extended. If you do this the weight will have to come off the floor from the instant you start to extend you legs. Practice this with no weight.

How is this possible?
When the legs are extended(finished deadlift) the trunk angle is opened as much as it can.

You're saying that the legs should be extended while the trunk angle stays the same as when the bar is on the floor, this is asking for injury...

Brandon Oto 05-17-2008 07:51 AM

Re: Deadlift form check
 
David, he bolded those words for a reason. Your BACK angle is the angle your BACK makes with the FLOOR. This stays the SAME until the bar passes your knees.

Watch the first rep here http://degreesofclarity.com/misc/cro...up_2-11-08.mov wfs (my deadlift isn't perfect, so just look at what I'm telling you). Look at my starting position and the shape of my back against the rear wall. Look how that line moves STRAIGHT upward and does not change its angle until the legs have almost fully extended.

Obviously, as the legs extend, the hips are also extending, but not very much. Only once the legs are fairly straight and the bar has passed the knees do the hips really straighten out. The motion is reversed on the way down.

David Gessen 05-18-2008 12:58 AM

Re: Deadlift form check
 
Now I understand what he said.
With what you said, until the bar passes the knees the shoulders should be in front of the bar while in air?

It's really weird that rip didn't mention the upper back in the deadlift part...
So shoulder blades pinched as much as I can while gripping the bar...

Richard Vanmeerbeek 05-18-2008 03:36 AM

Re: Deadlift form check
 
Quote:

Originally Posted by David Gessen (Post 313564)
It's really weird that rip didn't mention the upper back in the deadlift part...
So shoulder blades pinched as much as I can while gripping the bar...

You shouldn't pinch your shoulders, Rip talked about this on his forum.

http://************.net/forum/showth...light=deadlift (wfs)

"I don't recommend scapular retraction because I don't believe it is a useful cue. The traps and rhomboids will hold the scapulae in place correctly without a conscious effort, because the traps and rhomboids are in isometric contraction through the pull. They don't work in a shortened position, they hold the scapulae in place in normal position relative to the spine. If you consciously pull your scaps back, the heavy weight is going to pull them forward anyway, and this motion will not be as helpful to you as perfectly set, still shoulders." Mark Rippetoe

Just focus on keeping that angle until knee level, don't ever let your hips move up first !


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