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Mike Sawley 05-30-2008 07:00 AM

Deadlift form
I watched the instructional vids and concentrated on using better form: WFS??

Of course that means less weight (255 and 205 used in the clip). Considering 205 was fairly easy and 255 do-able, how would you recommend structuring the 1-1-1-1-1-1-1 WOD?

(My lifts last month didn't feel bad but I think that the form was poor: WFS??

Thanks in advance, Mike

Jamie J. Skibicki 05-30-2008 07:53 AM

Re: Deadlift form
I noticed a few things. FIrst, in the first couple, you haven;t taken all the slack out of your body when you go to lift. WHen you are set for a deadlift, if you move the bar moves. Watch your shoulders on the first 2 and see how you raise up and then the bar comes with you, this shouldn't happen.

Also, on the 4 th one I think, you raise your hips up first and then lift. The hip angle and knee angle should open and the same time and once set should never close.

None where real bad, just some tweaks and you'll be good. Keep up the hard work.

Jason M Struck 05-30-2008 08:35 AM

Re: Deadlift form
you've certainly made big improvements in maintaining a neutral spine position. more work is needed in;

more extension throughout the spine

retraction of the scapulae

sequencing of the lift; raising the shoulder more/earlier in relation to the hips.

Mike Sawley 05-31-2008 08:40 AM

Re: Deadlift form
Ok, I understand (and appreciate) all the observations and advice, except the part about "more extension throughout the spine." Is it in other words: push chest out and up, standing to full height? Maintaining good posture (shoulders back) has always been tough for me, but I'm more than willing to work in it.

Crossfit is awesome, wish I'd started sooner.

Jamie J. Skibicki 05-31-2008 09:01 AM

Re: Deadlift form
Yeah, keep your shoulders back, I noticed it after I read Jason's post (good catch). I think you are a little loose when you start, which taking the slack out of your body first should help. It much harder to correct posture under a load then it is to set it rigidly first. That fixed it for me. If it doesn't, I would suggest Rip over at strength mill.

Jason, any suggestions, that all I have.

By the way, is that Primus I hear?

Mike Sawley 05-31-2008 10:22 AM

Re: Deadlift form
Thanks Jamie, I'll try to take the slack out by tightening everything up before lifting the weight (rather than yanking at it). It feels weaker to me, but obviously safer (like pushing against a wall slowly instead of blasting through it).

'tis Primus playing, good for keeping things moving on the metcon days too. Claypool rocks!

Found ************, lots of vids but didn't see Rip's instructional section (if that's what you meant), please advise.

Jamie J. Skibicki 05-31-2008 09:21 PM

Re: Deadlift form
There are some post about deadlift form (search on deadlifts) which should help you out if you can't get your answers fixed here.

As far as taking the slack out, you are right, it's more like push througha wall, but once the weight gets heavy, if you don't squeeze it off the ground that weight won't go anywhere. It's a long hard fought battle to pick up a heavy weight off the ground, especailly when it would rather stay where it is. If you get used to jerking it up a bit, it will go up about an inch and go back down. If you squeeze it off, you can fight that weight for awhile and get it up. Trust me, I've been there. You will be better off in the long run

Tony Stock 06-07-2008 09:16 AM

Re: Deadlift form
I followed this simple advice and added 40 lbs onto my deads in 2 weeks. w/f/s

Jason M Struck 06-12-2008 05:55 AM

Re: Deadlift form
'and that's all there is'

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