T Nation

Can't Deadlift with Proper Form


#1

Ive been trying for like half a year to fix my deadlift form but i just cant do it...What i noticed is that the deadlift depends alot on the leverage,if you have short legs and long arms you have a huge advantage.I keep seeing people that say that long arms are a big advantage on deadlift.

Yes its true, if only they are paired with short legs, if you have long arms and long legs they cancel each other advantage.Here is a little drawing i made in paint to show you guys how my body looks.I'm about 6'3, i have the torso of someone who is like 5'10(most guys, even women have longer/wider torso)and the legs and arms of someone who is 6'7.

My femurs are especially very long which makes it a pain in the ass at squats and deads.No matter what form/weight i use for deadlifts i end up with a form like Urbank, and if i do my max i end up exactly with Hickson snap city form.Im also weak off the floor and if i dont have my hips high i cant budge the weight off the ground.Its not about mobility, if i put my ass/hips backwards i cant get it off the floor.

Imgur
  1. is my setup.This is my strongest position, with hips very high and upper a little rounded.I can get a perfect flat back with hips back yet i wont be able to get it off the floor and if i do il stil end up in 2.

  2. after i get it off the floor, notice my lower back curves and i always end up with my body more and more vertical as i get the weight up.When it reaches knees my body is vertical and i can lockout very fast,like a rack pull.

What can i do?I've seen plenty people under 150lbs that can deadlift 4 plate with straight back and perfect form, yet i cant even deadlift 2 with that form.I keep the back very close to my body, like 2-3 inches before i pull, and it touches my shins/thighs permanently when i pull.

Ive read something on a different forum and found out that people that pull like this have weak hamstring and use the lower back to pull the weight off the floor, yet my lower back is never sore and never was sore from deadlifts (execept the first time i deadlifted)and my hamstring are very sore and shake like hell after i finish deadlifting.This seems hopeless for me, if i cant fix it il just train core and deadlift with arched back, and no i wont pull sumo...


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#2

You wrote a heck of a lot there, but your last statement kind of takes my attention away from all of that. Why, exactly, won’t you pull sumo?


#3

Is there a reason you have to deadlift? Do you compete in powerlifting or strongman? Otherwise, you might consider block/mat pulls.

Can you get a video? The MS paint thing is not very valuable, because it does not demonstrate motion or set up.


#4

[quote]T3hPwnisher wrote:
Is there a reason you have to deadlift? Do you compete in powerlifting or strongman? Otherwise, you might consider block/mat pulls.

Can you get a video? The MS paint thing is not very valuable, because it does not demonstrate motion or set up.[/quote]

Deadlift makes me stronger on every back exercise , and why am i not able to deadlift right if dyel women and teenagers can?Il get my hamstrings stronger,my hamstrings are way below my quads,i do leg eztensions with 168kg and i can barely leg curl 78kg.


#5

[quote]SonOfWolf wrote:

[quote]T3hPwnisher wrote:
Is there a reason you have to deadlift? Do you compete in powerlifting or strongman? Otherwise, you might consider block/mat pulls.

Can you get a video? The MS paint thing is not very valuable, because it does not demonstrate motion or set up.[/quote]

Deadlift makes me stronger on every back exercise , and why am i not able to deadlift right if dyel women and teenagers can?Il get my hamstrings stronger,my hamstrings are way below my quads,i do leg eztensions with 168kg and i can barely leg curl 78kg.[/quote]

Deadlifts can make you stronger on every back exercise, but so can other movements. Do you need to do them?

I don’t know what dyel means.

If you can provide a video, I can try to help you find the issue.


#6

[quote]T3hPwnisher wrote:

[quote]SonOfWolf wrote:

[quote]T3hPwnisher wrote:
Is there a reason you have to deadlift? Do you compete in powerlifting or strongman? Otherwise, you might consider block/mat pulls.

Can you get a video? The MS paint thing is not very valuable, because it does not demonstrate motion or set up.[/quote]

Deadlift makes me stronger on every back exercise , and why am i not able to deadlift right if dyel women and teenagers can?Il get my hamstrings stronger,my hamstrings are way below my quads,i do leg eztensions with 168kg and i can barely leg curl 78kg.[/quote]

Deadlifts can make you stronger on every back exercise, but so can other movements. Do you need to do them?

I don’t know what dyel means.

If you can provide
a video, I can try to help you find the issue.
[/quote]

I cant make a video,but my form is extremlly similar to that of Vince Urbank at my 80% rm and like Chris Hickson at 1 rm.


#7

[quote]SonOfWolf wrote:
I cant make a video,but my form is extremlly similar to that of Vince Urbank at my 80% rm and like Chris Hickson at 1 rm.

[/quote]

I am not really interested in your form, but more in the CAUSES of your form. You may look like these two individuals, but I imagine that the reasons for it are completely different. This is why a video is helpful.


#8

[quote]SonOfWolf wrote:
I cant make a video,but my form is extremlly similar to that of Vince Urbank at my 80% rm and like Chris Hickson at 1 rm.
[/quote]
Sounds like you should be deadlifting a shitload then.


#9

[quote]csulli wrote:

[quote]SonOfWolf wrote:
I cant make a video,but my form is extremlly similar to that of Vince Urbank at my 80% rm and like Chris Hickson at 1 rm.
[/quote]
Sounds like you should be deadlifting a shitload then.[/quote]

Weight is relative.I cant progress since i cant stop thinking about the form,its tearing my heart out knowing i cant deadlift with straight back,every time i try to hit a pr this feeling keeps popping.


#10

Discontinue pulling from the ground. Find a way to elevate the load (mats, blocks, etc.) so that it is just below the knee. Train for two or three weeks and lower it an inch (I think it is easier to stand on a 45# plate to add the range). Train at that level for a couple of weeks and repeat…


#11

[quote]BlueCollarTr8n wrote:
Discontinue pulling from the ground. Find a way to elevate the load (mats, blocks, etc.) so that it is just below the knee. Train for two or three weeks and lower it an inch (I think it is easier to stand on a 45# plate to add the range). Train at that level for a couple of weeks and repeat… [/quote]

I whole heartily endorse this idea. Been training this way for years with nothing but success.


#12

[quote]SonOfWolf wrote:

[quote]csulli wrote:

[quote]SonOfWolf wrote:
I cant make a video,but my form is extremlly similar to that of Vince Urbank at my 80% rm and like Chris Hickson at 1 rm.
[/quote]
Sounds like you should be deadlifting a shitload then.[/quote]

Weight is relative.I cant progress since i cant stop thinking about the form,its tearing my heart out knowing i cant deadlift with straight back,every time i try to hit a pr this feeling keeps popping.[/quote]

I think you answered your own question right there. You probably know that, in most people, form tends to deteriorate when approaching maximal loads. So either you avoid training maximally at all, or you work on improving your technique under max loads.

…Or you switch to sumo, which seems logical considering your build and would have been my first suggestion had I not read the last line of your original post. Since, however, this is the powerlifting sub-forum, I feel as though I should mention this again.


#13

[/quote]
I cant make a video,but my form is extremlly similar to that of Vince Urbank at my 80% rm and like Chris Hickson at 1 rm.
[/quote]

Why can’t you make a video? If you have a phone this shouldn’t be a problem.

If we cannot see a video of you pulling or even a real picture of proportions then you are never going to get the help you are looking for.


#14

Also what is your age, weight, training experience?


#15

[quote]Alpha wrote:
[/quote]
I cant make a video,but my form is extremlly similar to that of Vince Urbank at my 80% rm and like Chris Hickson at 1 rm.
[/quote]

Why can’t you make a video? If you have a phone this shouldn’t be a problem.

If we cannot see a video of you pulling or even a real picture of proportions then you are never going to get the help you are looking for.

[/quote]

I only have one picture of me , but its a rear double bi and wont help you …


#16

noted. out.


#17

Wow. So you ask for advice, but refuse to be open to the help that people offer you. Really, man, nobody can help you out without seeing exactly how your form is.

And I still don’t understand why you won’t try out sumo. You do know that this is a powerlifting forum, yes?


#18

Meh, hes just a troll.


#19

[quote]MightyMouse17 wrote:
Meh, hes just a troll.[/quote]

No, im not a troll, i tried to fix my deadlift form for over 6 months, i watched every deadlift technique guide on youtube and i still end up with the form in that pic.

edit: good news bros, i deadlifted today and managed to get good form at 85% of 1 rm for reps.


#20

Seems to me that long arms, short torso, and long legs is ideal build for the deadlift.