T Nation

Hips Too High?

Are my hips too high in this shit? Im the worst conventional deadlifter ever i cannot get my hips any lower than this. Ive done ankle hip hamstring tspine all kinds of mobility. Im retarded when it comes to this lift but i can hoist a decent amount of weight up. I hate deadlifting so help me lol i want to love it again.

Try wide stance box squats blow parallel and good mornings. Its impossible to do low box squats without dropping the hips and it will build hip mobility too. Your upper back looks like it may need some work too so good mornings should help you there.

It looks fine dude. You’re stressing out over deads too much.

[quote]T3hPwnisher wrote:
It looks fine dude. You’re stressing out over deads too much.[/quote]

I think he might have overdosed on his ADD meds.

Seriously, it seems you post one DL thread a day on here.

[quote]infinite_shore wrote:

[quote]T3hPwnisher wrote:
It looks fine dude. You’re stressing out over deads too much.[/quote]

I think he might have overdosed on his ADD meds.

Seriously, it seems you post one DL thread a day on here. [/quote]

Hahaha

I’m with Pwnisher. From what I know of your lifting, you are a pretty strong guy… stop freaking out about form haha. Obviously you want to lift with good technique, be safe, stay injury free… but there comes a time when you just need to lift. Be confident, be honest with yourself if there are serious technical problems, and aside from that just keep putting weight on the bar and get stronger.

While Pwnisher is here, what do you think of these? First rep was hook grip, then I added straps (thanks for the idea of pulling with straps in training btw, deadlift is climbing like crazy right now)

[quote]MaazerSmiit wrote:
While Pwnisher is here, what do you think of these? First rep was hook grip, then I added straps (thanks for the idea of pulling with straps in training btw, deadlift is climbing like crazy right now)

Those honestly looked pretty brutal. It looks like you’re trying to employ rolling the bar to your shins, but you aren’t getting the benefit of getting the weight to your heels because you pause and re-adjust before you actually start the pull. It looks like your weight is on your toes, and your shoulder is well in front of the bar, which I find not beneficial in terms of keeping the bar close and recruiting your legs into the lift. I would say to focus on the “falling backward” feeling of the movement and really drilling the hip hinge. KB swings would help.

Im not trying to be a pain in the ass here guys i just want to have a long healthy lifting career. Ive seen people spreading their legs apart during the deadlift. What exactly does this do? More hip torque? I tried doing that with a broom stick and it seems i can get into a better starting position anyway… im gonna try it to see how it feels. I wont post a vid though lol

[quote]T3hPwnisher wrote:
Those honestly looked pretty brutal. It looks like you’re trying to employ rolling the bar to your shins, but you aren’t getting the benefit of getting the weight to your heels because you pause and re-adjust before you actually start the pull. It looks like your weight is on your toes, and your shoulder is well in front of the bar, which I find not beneficial in terms of keeping the bar close and recruiting your legs into the lift. I would say to focus on the “falling backward” feeling of the movement and really drilling the hip hinge. KB swings would help.[/quote]

Thanks. The bar rolling thing wasn’t an attempt to use that technique, I think it was more a side effect of me taking a while between reps. I do try to get a small roll towards myself before the bar breaks the floor, but that doesn’t really show here.
You’re definitely right about weight shifting onto my toes, although when I feel this happening mid rep I tend to notice it and correct it - better to stop it from happening at the start of the rep though. Can’t do swings at uni, but have a 88lber at home, so can use that over the holidays.

Couple more questions if you have time.

1)Would RDLs and good mornings would be a good way to practice hinging as well?

2)Does it get ugly after the bar passes the knee? I feel like I verge on hitching it.

3)Just did some work with a broomstick, when trying to get shoulders behind the bar at the start of the movement, I found two options, drop the hips down a bit more, or push them back further. Which is preferable if you think I could recruit my legs a bit more?

4)Assistance work once I’ve sorted the form issues out: - leg press to bring up drive off the floor

  • First set last (I’m on 531) from a small deficit (if I have form issues to fix I might drop these and work on getting a prettier standard pull first)
  • Glute work on squat day (I don’t know if it shows in my pull, but when I squat it’s the hip drive and knees caving that are my biggest weakness)
  • Generic back and grip work (do some chins and facepulls most lifting days anyway)
    Hate to ask this, but does my assistance plan look ok? I don’t want to overthink it and I’m coming dangerously close.

Dash you are a strong dude. Not that I know better or less probably less, I would stick to lighter stuff on your conventional and do sumo as your heavy deadlifting method. It looks way more natural because the way in which you pull conventional may be stronger but doesn;t look great for your upper back. If you work a construction job your boots may be fucking with your hamstrings I have heard of people getting messed up legs from wearing construction boots I can’t remember specific muscle groups. I would stick to what feels better for yourself. And it may be wearing boots all day can fuck with your legs and flexibility in them, just an angle, don’t worry so much man your strong just stick to what feels right. Don’t overthink your training unless you aren’t progressing.

Hips height is highly individual. I don’t think your hips are too high. You could do an experiment tho. Squat down a bit more and film yourself. If your hips shoot up you are too low. I’m of the opinion the body will find its ‘current’ optimum starting position. This position will change over time as muscle imbalances are lessened. Your job of course is to continue finding and working on these things. For example, if you squat down 2 more inches and you pop up to where you would have otherwise been I’d say you were correct to begin with for the time being.

I did notice a few things you did in the video & I also struggle with that could improved on. #1- Ease up on the pre pull “huffing and puffing” Its wasting energy and you could be hyperventilating yourself. You need a big belly full of air to pull big. Those little nervous ‘sips’ aren’t getting you full. #2 and most important- getting the back tighter / chest up from the start. I picked up this gem and it’s helped me. I have a similar starting position as you btw. This is EFS’ Brian Carroll and back expert Dr. Stuart McGill. This piece is on “gathering the back” for squats / dead lifts. This is one of several in a series that has tons of great takeaway info and technique tips.

While these tips should help all who watch, I think you are obviously dedicated to excellence and kicking ass, but are flirting with majoring in the minors dude. You are doing fine.

[quote]MaazerSmiit wrote:
Thanks. The bar rolling thing wasn’t an attempt to use that technique, I think it was more a side effect of me taking a while between reps. I do try to get a small roll towards myself before the bar breaks the floor, but that doesn’t really show here.
You’re definitely right about weight shifting onto my toes, although when I feel this happening mid rep I tend to notice it and correct it - better to stop it from happening at the start of the rep though. Can’t do swings at uni, but have a 88lber at home, so can use that over the holidays.

Couple more questions if you have time.

1)Would RDLs and good mornings would be a good way to practice hinging as well?

2)Does it get ugly after the bar passes the knee? I feel like I verge on hitching it.

3)Just did some work with a broomstick, when trying to get shoulders behind the bar at the start of the movement, I found two options, drop the hips down a bit more, or push them back further. Which is preferable if you think I could recruit my legs a bit more?

4)Assistance work once I’ve sorted the form issues out: - leg press to bring up drive off the floor

  • First set last (I’m on 531) from a small deficit (if I have form issues to fix I might drop these and work on getting a prettier standard pull first)
  • Glute work on squat day (I don’t know if it shows in my pull, but when I squat it’s the hip drive and knees caving that are my biggest weakness)
  • Generic back and grip work (do some chins and facepulls most lifting days anyway)
    Hate to ask this, but does my assistance plan look ok? I don’t want to overthink it and I’m coming dangerously close.[/quote]
  1. The swings aren’t there to develop muscle, just groove the motor pattern. It’s not anything you need to go heavy on. I use a 45lb KB. You could probably do a DB swing just fine to accomplish the same end goals. I can’t speak to GMs or RDLs on that, because I’ve never used them for that purpose (and truth be told haven’t performed either movement in over 6 years).

  2. I would focus more on fixing the set-up before worrying about the mid rep. When you change the set-up, the entire thing is going to change.

  3. I would focus more on rolling back onto your heels to get your shoulders behind the bar, rather than focusing on hip/glute stuff. The entire point of getting your shoulders there is to get the weight moving backwards.

  4. The only assistance work I can vouch for is glute ham raises, reverse hypers, and safety squat bar squats. Those have been great for my deads.

Thanks, I have 24kg kb, so I can use that as well.

Thanks, I have a 24kg bell as well, so I can use that.

Jlabs im a little iffy on sumo right now i did some damage to my legs with them i couldnt squat last week. If i can squat this week without any pain im gonna program heavy sumos after squats. I dont want to ditch conventional though i actually like them better.

Im not that strong lol id say average for now.

545 conventional
475x3 sumo
Squat 515
Bench 345 hit or miss for now ive never been a great bencher ( long arms)

That’s above average you have great promise in powerlifting doggy. Yeah switching up stances will make certain muscle groups work more than others, just keep given’r. You should be fine at least your trying different shit and seeing how it works for you.