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Old 11-21-2009, 10:45 AM   #1
Scott Shapiro
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Deadlift 1RM 335 form check

In doing the 7 sets of single dead lifts yesterday, I think my form is pretty solid but wanted to get some feedback. I weighed in at 160 and this is my 1 rep max of 335.

I tried to start with higher hips to really elongate my hamstrings before the lift, pushing my knees back so that my hips and shoulders would rise at the same rate and then using my glutes to finish the lift after the bar passes my knees.

Any comments/suggestions?

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

Thanks!
Scott
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Old 11-21-2009, 11:33 AM   #2
Greg Privitera
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Re: Deadlift 1RM 335 form check

I think that looks pretty darn good. You could do a better job at finishing the lift, pushing the hips through/shoulders back. Little bit shy at the lockout.

Also I'd also hope you're on an eating program.

Good work.
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Old 11-22-2009, 10:15 PM   #3
Scott Shapiro
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Re: Deadlift 1RM 335 form check

Greg, thanks for the feedback! I'll work on the finishing touches a bit more.

As for eating, I'm pretty zone/paleo and I eat what seems like a lot. I'm always full and subbing a lot of fat for carb blocks. I'm at 12.5% bf trying to get sub 10. Until then I'll probably keep away from starches.
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Old 11-22-2009, 10:37 PM   #4
Patrick Griffin
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Re: Deadlift 1RM 335 form check

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Originally Posted by Scott Shapiro View Post
Greg, thanks for the feedback! I'll work on the finishing touches a bit more.

As for eating, I'm pretty zone/paleo and I eat what seems like a lot. I'm always full and subbing a lot of fat for carb blocks. I'm at 12.5% bf trying to get sub 10. Until then I'll probably keep away from starches.
I agree that the form looked good. But I think most people who recommend a diet plan based on your appearance would probably steer you towards GOMAD rather than a fat loss plan.
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Old 11-23-2009, 07:59 AM   #5
Shane Skowron
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Re: Deadlift 1RM 335 form check

Why does he need to get bigger? Was that one of his goals?
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Old 11-23-2009, 02:44 PM   #6
Frank Riley
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Re: Deadlift 1RM 335 form check

Looks to me like your shoulders are too far forward when in your starting position. When you start the pull, the bar moves forward a couple inches to correct for the shoulders forward position. The bar should move straight up.
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Old 11-23-2009, 02:50 PM   #7
Joe Bernard
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Re: Deadlift 1RM 335 form check

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Originally Posted by Frank Riley View Post
Looks to me like your shoulders are too far forward when in your starting position. When you start the pull, the bar moves forward a couple inches to correct for the shoulders forward position. The bar should move straight up.
Your shoulders should be in front of the bar, it's the scapula that you want to be in line with it. It didn't look like the bar moved forward to me.
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Old 11-23-2009, 05:01 PM   #8
Jared Ashley
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Re: Deadlift 1RM 335 form check

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Originally Posted by Shane Skowron View Post
Why does he need to get bigger? Was that one of his goals?
Have to agree. The guy looks pretty muscular and is pulling in excess of 2x BW. IF he wants to add another 100 lbs to his dead, yeah he's going to have to get bigger, but not everyone wants that.

To the OP: nice lift! I think you were solid. I disagree with the statement above that your shoulders shouldn't be slightly ahead of the bar, but there are big-name coaches on both sides of that debate. And I didn't see the bar move.

Yours is the best form I've seen on a max-effort deadlift on this site. Not exaggerating.
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Old 11-24-2009, 07:40 AM   #9
Frank Riley
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Re: Deadlift 1RM 335 form check

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Originally Posted by Joe Bernard View Post
Your shoulders should be in front of the bar, it's the scapula that you want to be in line with it. It didn't look like the bar moved forward to me.
I know that. The bar starts off below his scapula. Slow-mo it frame by frame and you'll see the first motion on his pull is the bar moving forward about 2 inches and his shoulders move back. This then puts the bar in line with his scapula. When you play it regular speed it looks like a "wobble" in his lift and is stealing some of the efficiency away.
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Old 11-27-2009, 01:58 PM   #10
Scott Shapiro
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Re: Deadlift 1RM 335 form check

Regarding the bar position, you guys are right. And it's easier to go frame by frame in the original video source than in youtube.

I am lining up with my shoulders and even my scapula a bit too far forward. So I do correct a few inches when starting the lift to get the bar directly under my scapula.

I had to watch it a few times before noticing the bar placement.

And it helped to get these comments, so thanks!!!!

Hope everyone had a good thanksgiving.
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