I’ve finally decided to try and find direct help, instead of looking through other peoples problems and their feedback regarding form and plateaus.
Here’s the back story: I’ve been deadlifting for awhile, I have hit a PR of 465 multiple months ago with sloppy form (your typical rounded back, no leg drive, etc.) The problem is, I was deadlifting wrong - I have very over developed erector spinae, which gives an illusion of a rounded lower back. I have pulled/tweaked something in my back a couple times, so I decided to do a form check (at this time I thought my form was perfect, I assume this is where I started transitioning into a more experienced level of lifting), after recording and watching videos of my deadlift. I told myself, I need to correct my form if I want to stay healthy and lift for an extended period of time. So I tooked to forums, youtube, etc. and decided to try sumo because I couldn’t drop my hips enough for conventional and I thought I just wasn’t built correctly. I tried sumo, it felt very unnatural and my drive off the floor seemed very weak and slow (I do understand sumo is supposed to be “slow” off the floor) however I stuck with it for a couple months, It doesn’t really seem anymore natural to me, however, I think I have gained some strength lifting sumo. I recently watched a video and got some good cues for conventional, so I tried again today and I recorded my lifts and I found weight I could previously do felt kind of heavy. However, I noticed at 315 (a previously sub maximal weight) my hips shot up at the beginning of the lift. I dropped down to 225 to see if they shot up, and I think they did a little but not nearly as much.
So my question is, are my hips shooting up a result of weakness in a certain muscle, poor starting position (ex. hips maybe too low now), etc. I’d love to hear everyone’s opinion.
It’s very frustrating, I feel like I’ve fallen so far out of a groove that I’m just running in circles/making no progress, struggling with “submax” weight. And I keep telling myself, changing my form is like starting fresh, so I need to build strength/nervous system back up, etc. However it’s tough to stay on the right track.
I’ve uploaded a few videos, first being 405x5 with very poor form before I decided to make a change. Sumo with 135, form doesn’t change at 315, I just don’t have a video. 225 with new conventional form, and conventional 315, with double overhand, and mixed grip.