My deadlifts today felt particularly shit. Lower back ached quite a bit during and after. But I think it was mostly muscular so I'm not too worried. So I decided might aswell ask for advice on my form.
Apologizing for the vertical camera. First vid is of 95kg, last warmup set. And second is 110kg, working set.
I've put both links around the time I start the lift.
I notice the neck bending shit, so no need to consider that. I don't feel any, but it looks like some lower back curving on some reps. Is this within the acceptable area? How should I fix, otherwise?
Also I'd appreciate advice on lowering the bar. It felt especially awkward today for some reason. Doesn't feel like it's traveling straight.
Bonus question; is it normal to sometimes get light friction burns on your forearms when deadlifting in sweat pants? Arms make contact with legs during some ascents and some descents.
You have really long legs, so of course your form isn't going to be textbook.
The thing about any compound movement is that not everyone is built equally. In your case, it's impossible to keep your shins vertical and prevent your back from being at a low angle to the ground.
You can't do anything about that. Your pulls will never be strong unless you pull sumo or allow your back to round. Pick your poison.
Do I? As a 170cm manlet body part proportions are something I've never thought about.
Not too bad.
No need to lower your hips as much as you do before you lift.
Walk up to the bar and place the middle of your foot directly under it(should place the bar an inch or 2 away from your shins). Grab the bar and bend your knees until your shins touch the bar. Then just set your back in extension, the same way you already do, but without lowering the hips.
Just watch this, really:
When lowering the bar, just bend at the hips first, and only bend the knees once the bar has passed them
He can do anything to strengthen his posterior chain that he damn well chooses, but because of the way he is built, his deadlifts will either be weak or look like shit.
People who are good deadlifters have shitty form- they rely on their lumbar to muscle the weight up.
Pic related; Lamar Gant. Also look at Konstantin Konstantinovs, George Leeman or Pete Rubish.
Good deadlifter = shitty form (or sumo)
And I know there are exceptions to the rule, but when I say 'Good deadlifter', I'm referring to lifters whose deadlift is by far better than their squat and bench press.
ignore this >>35601915
I didn't realize you were also OP at first. You appear to have pretty long femurs and short shins. You're certainly more built for deadlift, and like I said, your form will probably break down when you work with maximal weight.
You should focus on strengthening your hamstrings and glutes to combat this.
As he says, deficit deadlifts will work. So will pulling with proper form that engages the hamstrings and glutes through the whole movement. Keep your hips low and activate the posterior chain
Yea, like other anons said, your form isn't terrible, but work on hamstrings and glutes. Also, don't know what program you're doing, but I'd recommend to try 5/3/1 Boring But Big variation for a while in which you do 5x10 deads with lighter weight after your woking sets on squat/dead day, that will help to strengthen everything you need for deadlifting and make deadlifting a bit more pleasant
Your hips rise too fast because your glutes and hamstrings aren't strong enough to pull them down.
To elaborate on your body morphology: your hips rise fast- your knees lock out before your hips- your torso is not upright enough- your shins are past 90 degrees at the start of the pull
All of those phrases address one issue, one issue which revolves around your weak hamstrings
Sup op. If you allow me to interject, the back ache might be because you hyper extend at the top and you do it explosively, putting strain on lumbar area. Try to be more gentle. No need to lean back
not him but that would be fine if it happens to load the glutes and hamstrings but the problem is that his hips strike up without rising at the hinge at the same time. He is not doing 1 motion. This indicates weaker glutes or hamstrings. One thing I would suggest that helped me was paused deadlifts
These are good for feeling the tension in your ass and hamstrings and learning to use that tension.
Not those guys but let me give some input
You dont want your hips so high that bad mobility keeps you from keeping a straight back, tight hamstrings more specifically. Otherwise it looks good, if you feel strong in that position keep doing it. As you get stronger hamstrings, ass or quads your form will change naturally. Dont stress it.
It's not that they are too high or too low. They look fine in the starting position. It's that they shoot up before the rest of your body. Candito has good videos about this and his stance is pretty horizontal
torso angle is more a matter of proportions
For hips aim them to not be too high that they prevent your back from staying straight and not too low that you lose tension in hamstrings
Its one of three things causing it.
1) Weak quads causing you to rely more on your posterior chain
2) Weak posterior chain not being able to hold back when pushing with quads, doubt this is the case though because your back doesnt round