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Old 03-04-2009, 10:35 AM   #1
Chris Walls
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Yet another deadlift check

I don't have any problem coaching and cueing my members, but when I watch myself I can see things I don't like but don't know how to cue myself.

3 weeks ago 355lbs was my 1RM deadlift, yesterday I did it for 3 reps. Pretty pumped. With all that in mind I don't think my form was all that bad, but I want to get some outside opinions as it's been a while since someone outside of my box has seen me lift.

http://vimeo.com/3471674 (wfs)
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Old 03-04-2009, 12:01 PM   #2
Jamie J. Skibicki
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Re: Yet another deadlift check

Set your back harder, it's bending. Also, your hips look a little high, lower them like 2 inches.
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Old 03-04-2009, 12:10 PM   #3
Chris Walls
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Re: Yet another deadlift check

Thanks Jamie. I will try that next time.

I was trying to stick to rips setup of bar over middle of foot, bend knees until shins touch, chest up to set back. Perhaps dropping hips a touch will allow a better back position.
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Old 03-04-2009, 12:13 PM   #4
Sean Dunston
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Re: Yet another deadlift check

Quote:
Originally Posted by Jamie J. Skibicki View Post
Set your back harder, it's bending. Also, your hips look a little high, lower them like 2 inches.
At least 2" - probably more like 4".
It appeared that your butt was only an inch or two below your shoulders at the beginning of your lifts.
You are pretty consistently getting rounding low into your back.
First lift was probably the best of the 3, but I think your lift is a bit segmented as follows: Hips, legs, hips
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Old 03-04-2009, 12:15 PM   #5
Jamie J. Skibicki
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Re: Yet another deadlift check

I agree with rips description, but I don;t think your hips are low enough. Your legs lock out before you change your back angle at all. Both hip and knee angle should open at the same time.


I take that back, what sean said. He has better eyes than I do.

Last edited by Jamie J. Skibicki : 03-04-2009 at 12:16 PM. Reason: I do not have ADD... hey look a chicken.
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Old 03-04-2009, 12:19 PM   #6
Chris Walls
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Re: Yet another deadlift check

Alright. Hips lower. It all makes sense and I see it now. I have to get that upper back locked in better. I've been so focused on my low back (didn't want to tweak it again...) that I forgot about the upper back.

Thanks all
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Old 03-04-2009, 12:54 PM   #7
Sean Dunston
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Re: Yet another deadlift check

Quote:
Originally Posted by Jamie J. Skibicki View Post
I agree with rips description, but I don;t think your hips are low enough. Your legs lock out before you change your back angle at all. Both hip and knee angle should open at the same time.

I take that back, what sean said. He has better eyes than I do.
I don't know if my eyes are better than yours - I'm just glad you saw what I saw.
*****
By the way, Chris - 3 reps at 355# is no joke.
Nail your form and you are going to have a mighty impressive 1RM dead lift!

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Old 03-04-2009, 12:56 PM   #8
Chris Walls
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Re: Yet another deadlift check

Well considering 3 weeks ago 355 was my 1RM I'm pretty excited about 4 weeks from now when I'm done this deadlift program. So far it is working pretty damn good!
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Old 03-04-2009, 08:23 PM   #9
Robert Callahan
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Re: Yet another deadlift check

You know I have had a lot of trouble with that kind of back rounding myself on deadlifts and you know what Cue has helped me a lot is "KEEP YOUR CHEST UP!" So get your chest up in step 4 of the set up, just like rip says, but then as you start to squeeze the weight off the floor try to lead with that chest up cue. This ensures that your hips do not rise faster than your shoulders and your back angle stays constant. This also should make your quads take most of the load. Let me know if that helps

-Robert
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Old 03-04-2009, 09:49 PM   #10
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Re: Yet another deadlift check

Yea, the ideal hip position varies from person to person. Based on the amount of back rounding though, I think you should be lower too.

One way to fix it is to actually practice lowering the bar, not lifting it. Start with the bar in the hang position and bring your hips back as far as you can go without bending your knees. Once you can't go any farther back, bend the knees and lower the bar to the ground. This is your ideal hip height.

Also, I'd back down on the weight until you can lift it with a straight back. Deadlifting with a rounded back can cause SERIOUS injuries. Focus on form first, then move up. The best cues for a straight back-chest up, push off the heels(curl ur toes up if you need to), shoulder blades back, and squeeze the glutes. The strength will come in no time. I dealt with the exact same problem when I started deadlifting. Here are some great articles that helped me fix the problem.

http://stronglifts.com/5-ways-to-avo...rom-deadlifts/

http://stronglifts.com/proper-hip-po...s-not-a-squat/

http://stronglifts.com/how-to-lower-...-on-deadlifts/
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