T Nation

Deadlift Form Check

Hey, could y’all check my form? Was the rounded back on the 2nd rep dangerous? Any advice?

Also, I nearly passed out after for some reason. That’s never happened before. I fell flat on my ass and was dizzy for a few seconds. Not sure why

  1. Get rid of the fucking straps.
  2. Stop bouncing the fucking weight.

Now that that’s out of the way.

Rounding your back isn’t that big of a deal, in my opinion. When you start working at 90%+ intensity, it’s bound to happen. The best deadlifters in the world don’t have a perfectly flat back. It’s not a realistic expectation. Your back WILL round.

That being said:
Arching your back hard, leading with your chest, and having a full belly of air to create intra-abdominal pressure is really important. You should be doing everything you can to get as tight as possible, and you should be actively trying to not let your back fold under the pressure. As long as you’re doing that, you’re (most likely) not going to herniate a disc, especially pulling three plates.

Did I mention that you need to stop bouncing the fucking weight? Touch and go deadlifts have their place, but that place is not when you can’t pull four plates.

One other thing I noticed: the bar seems way to far away from your legs when you start, and it caused you to do a 1-2 back extension on your second rep. Get some soccer socks or wear sweat pants if it hurts your legs, but you need to drag that shit up your legs.

As for the feeling like you’re going to pass out thing: get used to it.

I’m certainly no pro, but here’s some thoughts:

  1. Agree with Obsidian, bar position should start as close to your leg as possible, not out front of your toes.

  2. Slow down and control the overall movement, eccentric and concentric. The lift ain’t over 'til the weight returns to the floor. Respect the lift by bringing it down like you care; the less noise the better. And it’s okay to take a few more breaths in between lifts to control your heart rate. If your goal is to race Richard Simmons on the set I think you’re def a contender ;-). Watching you perform this lift like a cracked-out organ grinder’s monkey makes me wanna pass out. Save conditioning work for post-strength training.

  3. Proper tempo & deliberate breathing might help ya avoid passing out. Deep breath before the pull and hold til you’re up. Exhale and the bottom. Looks like you had no deliberate breathing technique so the five or six mini breaths at the top of the last lift prolly had something to do with ur near blackout. Fewer deeper breaths control heart rate better than rapid shallow one’s. And a full breath at start helps create a stronger core & therefore better energy transfer.

  4. I prefer to start the pull with my head down & slowly raise it through the pull. Helps me encourage more hip activation through the pull, therefore not forcing the lower back to carry the majority of the weight. My goal is to equally tax the posterior chain & hips. If my back is more sore than any other muscle it’s prolly cuz I’m opening them too early and forcing the lower back to take a disproportionate load to finish the lift.

  5. Def lose the straps! Ever try an alternating grip? It would be a terrible limitation if your forearm & grip strength were a limiting factor. And straps are a shitty crutch. Throw some farmers carries into your routine.

  6. Stance: Feet are not symmetrically placed. Left foot is angled out more than right. If not careful this will lead to imbalanced musculature and a pissed off chiropractor.

Good job on maintaining a flat back! This lift can take a very long time to get down…

thanks fellas. both of these were very helpful. I’m pulling 335x5 later today, and I’ll take a video. I’m gonna deweight it after each rep and use an over-under grip.

Alright, I deadlifted 152 kg x 5 today. I initially tried it without straps…Long story short, I’m a fucking pussy and I need to build grip strength. I used straps today because I just wanted to lift this shit. I’ll start working on grip.

I deweighted fully after each rep this time. I tried to keep the bar close to my shins, but on the last rep I let it get in front of me. Thoughts? (besides that I’m a bitch for using straps)

LOL@short guy in black shirt in background–I think you have an admirer.

[quote]smallmike wrote:
LOL@short guy in black shirt in background–I think you have an admirer.[/quote]
That queer was curling in the squat rack the whole time with his 8 other lifting partners

Hey man I am probably going to come off as a bit of a dick as I usually do when it come to this but I am not meaning to and I apologize before hand.

  1. Your form is horribke looking man from the set up to the final pull. You have got to fix this as its going to get worse and eventually hurt you or atleast keep you from pulling kind of respectable wieght.

  2. I understand you just wanted to use straps to look macho but your form is absolutely horrible because of it. You need to go back to 265lbs or so and start over ans learn to deadlift without the straps. Until you can keep form atleast reasonable for y9our reps dont increase.

  3. Your shoulders are WAY to dang far in front of the bar before you pull and this causing your hips to raise and turns your deadlift into a RDL ( horrible form RDL ).

  4. Your not pushing through the ground with your heels your completely on your toes which is causing your knees to actually cross over the bar this is not optimal. Bring your feet in slightly your feet are to wide and its causing your knees to bend in torwards each other its not good on squat and its not good here.

Good Luck.

[quote]Reed wrote:
Hey man I am probably going to come off as a bit of a dick as I usually do when it come to this but I am not meaning to and I apologize before hand.

  1. Your form is horribke looking man from the set up to the final pull. You have got to fix this as its going to get worse and eventually hurt you or atleast keep you from pulling kind of respectable wieght.

  2. I understand you just wanted to use straps to look macho but your form is absolutely horrible because of it. You need to go back to 265lbs or so and start over ans learn to deadlift without the straps. Until you can keep form atleast reasonable for y9our reps dont increase.

  3. Your shoulders are WAY to dang far in front of the bar before you pull and this causing your hips to raise and turns your deadlift into a RDL ( horrible form RDL ).

  4. Your not pushing through the ground with your heels your completely on your toes which is causing your knees to actually cross over the bar this is not optimal. Bring your feet in slightly your feet are to wide and its causing your knees to bend in torwards each other its not good on squat and its not good here.

Good Luck.[/quote]
How can I keep my shoulders back? I feel like I need to sit back more with my ass down and chest up. Would this help the shoulders?

That as well as getting your weight back on your heels will all help get your shoulders behind the bar.