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Old 06-14-2009, 10:57 PM   #1
Scott Shapiro
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Join Date: May 2009
Location: Los Angeles  CA
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Question Deadlift form check 5x235#

Did 5x235# deadlift (link to video) after 3 sets of squats.

I think I'm setting up with my arms too diagonal. I've heard Rip' talk a ton about not having vertical arms so I think I was overcompensating.

And I think I'm lifting my back too soon, but my hamstrings aren't too flexible so it's hard to keep my back angle constant for very long after I start the pull.

I also notice that after the set, once I release the tension from my back, my thoracic spine aches for 30 seconds and then goes away. Feels fine the rest of the day, but I assume that once I fix a few things I won't feel anything funny anymore.

Any comments / suggestions would be greatly appreciated!!!

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Old 06-15-2009, 07:19 AM   #2
Michael Pilhofer
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Re: Deadlift form check 5x235#

Hey Scott,

A couple of quick things. First off, things look pretty good overall.
  • Get that chin down. Think like you have a neck brace on the next time you lift.
  • Squeeze the bar off the ground. I am hearing a "CLICK" just before you lift. If you are truly getting that chest up, you should be taking tension on the bar a little and "sqeeeeezing" that bar off the ground more.
  • Don't feel you have to "ARCH" back at the top. Just stand up. Push the hips forward and stand.
  • Do you have to use the alternating grip...if not, don't until absolutely necessary.
  • At the end....your freaky way to put the bar back on the stands...yea...lets not do that again. If you are done with the work set, put the bar DOWN, unload it there. Don't walk around with bar weighted.

Good luck and good lifting!

Michael Pilhofer
CrossFit MSP
/ Minneapolis, MN
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Old 06-15-2009, 11:29 AM   #3
Robert Callahan
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Location: Zzyzx  CA
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Re: Deadlift form check 5x235#

My two comments would be:

1) Squeeze your chest up more before you lift in an effort to tighten the lower back more and build tension on the bar.

2) Switch to double overhand grip. No reason that 235 should be so heavy to require flipped grip.

Your basic geometry in your set up looks about right though. Nice work figuring all these lifts out on your own, you look a lot better than most the self taught people I have seen
"I swear by my life and by my love of it that I will never live for the sake of another man, nor ask another man to live for mine"
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