Definitely missing out on potential gains if you write up a program without considering how you fail or at least how you would fail at maximum loads. Every opportunity should be taken to work on your weaknesses whether technical or simply not being strong enough which I guess applies to us all to some degree.
Doesn’t look half bad. What’s good is that you are pulling the slack out of the bar and your body as a system and generating plenty of tension (tho more tension at the start is always better).
First of all I’m gonna need you to STFU at least during the movement lel. Before the lift hype, celebration at the the top with the DL locked out and post lift screaming is all good. During the lift itself it doesn’t do anything for you, probably takes away actually, and is a poor habit to get into.
Overall I’m gonna say work on consistency of technique. Take your time setting up and repeat the same set up every time. Over time work towards diluting and simplifying it down until cuing is as simple as possible and most of the movement is automatic.
Not gonna go into detail on these but some things we could look at:
- Upper Back Tightness/Lat Engagement + keeping the bar close to your body
- Bar Placement/Starting Position/Balance
- Tendency towards ramping/hitching
Solution is pretty simple tho. Tempo and/or pause work will teach you the most efficient position and will magnify the effect of poor positioning. Bar getting foward/away from you? You’ll feel it. Centre of gravity/balance off during the lift? You’ll fall over. Rounded back? It’ll feel terrible.
Great learning tool and very much a Sheiko style assistance movement in that it addresses technical weaknesses by exposing them. Also good for use during warm ups as you work towards the days working weight so you don’t even have to change/add much of anything to your program.
My prescription is 3ct pause 1mm off the floor, 5ct eccentric tempo deadlifts. Form > Weight.