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Old 03-17-2009, 01:20 PM   #1
Antun Karlovac
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Form check on deadlifts

Hey all,

I'm doing the CFSB program, and in my 4th week. I figured that this would be a good time to video my deadlifts and make sure that I'm on track here. Never done the digital coaching thing before, but I found it both reassuring and correcting.

This was from yesterday's 3 * 5 deadlifts. My previous 5RM was 285, and I managed on hitting 290 yesterday, although that last set was corrupted when I downloaded off the camera.

Here's the video: http://www.vimeo.com/3708433 (w/f/s).

Tried to put chapters in the video, but Vimeo doesn't seem to recognize them. So here are the times:
  1. 0:00 Warmup 135 * 5
  2. 0:17 Warmup 185 * 5
  3. 0:36 Warmup 205 * 5
  4. 0:56 Warmup 225 * 3
  5. 1:11 Warmup 245 * 1
  6. 1:21 Work set 1: 275 * 5
  7. 1:49 Work set 2: 285 * 5

Some questions I have, but please let me know anything else I'm doing right/wrong:
  • I'm starting with my shins close to the bar, but still getting them scraped. I'm following advice (not sure where from, maybe SS) to keep the bar close to my legs. Am I doing that right?
  • Head looking too high?
  • I can definitely see that in the heavier sets my *** rises a bit faster than my back. I know a perfect deadlift shouldn't do that, but is it normal for some dipping to occur?
  • Am I going down in the correct manner?

Any help is much appreciated!

-Antun
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Old 03-17-2009, 01:30 PM   #2
Robert Callahan
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Re: Form check on deadlifts

Your butt is raising because you are setting your hips WAY too low. This is also why you are scrapping up your legs. When you stand up you want to keep the bar close, but you should be able to have the bar come up in a straight line just barely grazing your legs, not digging in.

Pick your hips up and move your shoulders over the bar more.

Lumbar extension looks good.

STOP bouncing the weight. You should set it down and reset between each rep, not just touch the ground and go to the next.

Strong lifts
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Old 03-17-2009, 01:31 PM   #3
Jamie J. Skibicki
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Re: Form check on deadlifts

Head is to high, imagine holding a tennis ball with your chin.

Bar is to far away from the shins (watch the bar path, the bar come back towards you)

Down is too slow and you are moving your knees to far forward. Notice the bar path around the knees and that the bar is below or infront of the shoulders. THe bar should be under the scapula and just behind the shoulders (going up it's in the correct spot.

Deadlifts start from a dead stop. They are not bounced, touch and go, etc. THe bar and weights should be completely still before you lift it.

Your hips are leading a bit, but lets see what happens when you fix the above stuff first.
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Old 03-17-2009, 01:34 PM   #4
Jose M. Perez
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Re: Form check on deadlifts

The primary reason that you are scraping your shins is because your rear end is rising faster than your shoulders. Also, when you start the lift, your shoulders need to be slightly more forward. Read Rippetoe's analysis of on the deadlift at http://www.crossfit.com/journal/2006...alysis_of.html (wfs) Finally, you need to let the weight come to a complete rest at the end of each repetition. You are almost bouncing the weight. If you can lift 290, you should be able to lift more once you have fixed the first problem. When the shoulders rise slower than the hips, the back ends up doing some of the work that the legs should do. Next time you deadlift, focus on driving your feet through the ground.
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Old 03-17-2009, 02:08 PM   #5
David Gray
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Re: Form check on deadlifts

Is it me, or is Antun not locking out any of the lifts? He's obviously strong enough to, he's just not doing it.
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Old 03-17-2009, 02:15 PM   #6
Jamie J. Skibicki
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Re: Form check on deadlifts

David,

I believe you may be right, I didn't notice before. On the the lighter weights he's certianlly not locking out, on the heavier ones, it's questionable.
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Old 03-17-2009, 02:16 PM   #7
Antun Karlovac
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Re: Form check on deadlifts

Hi David,

Thanks - that's actually something I noticed only after watching the videos. There are a few times that I did lock out and pause at the top, but not that many. I actually found it easier once I did this. I guess that's one benefit of videoing myself right there!

-Antun

Quote:
Originally Posted by David Gray View Post
Is it me, or is Antun not locking out any of the lifts? He's obviously strong enough to, he's just not doing it.
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Old 03-17-2009, 03:45 PM   #8
Antun Karlovac
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Re: Form check on deadlifts

Hey all,

Many thanks for all the excellent feedback. As I understand it, the things I need to work on are (in rough order of importance):
  • Start with hips higher.
  • Bring my shoulders more over the bar in the starting position.
  • Chin lower.
  • Don't bounce on reps.
  • Fully lock-out.
  • Resist forward movement of knees on descent.
  • Lower faster.

Take care,

Antun
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Old 03-17-2009, 04:00 PM   #9
Scott Allen Hanson
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Re: Form check on deadlifts

Quote:
Originally Posted by Antun Karlovac View Post
Hey all,

Many thanks for all the excellent feedback. As I understand it, the things I need to work on are (in rough order of importance):
  • Start with hips higher.
  • Bring my shoulders more over the bar in the starting position.
  • Chin lower.
  • Don't bounce on reps.
  • Fully lock-out.
  • Resist forward movement of knees on descent.
  • Lower faster.

Take care,

Antun
Antun, on descent, think about bending at the hips first, rather than thinking not letting the knees move forward. Your knees are going to bend, just delay it as much as possible until the bar gets down to about knee level.
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Old 03-17-2009, 04:54 PM   #10
Gabriel desGarennes
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Re: Form check on deadlifts

God i wish the rip setup was a sticky at the top of these forums
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