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Old 04-06-2011, 07:13 PM   #1
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Default Help UnScrew my Deadlift

Hey everyone,

So I'm making great gains in the deadlift (my last gym 1RM was 455lbs), but that's despite my form sucking pretty badly. Here's my last few vids I've taken that help illustrate my problems:

455


495 (failed at knees)


Yet a few weeks prior I'd just done a 545lb rack pull from just below the knees:



I'm sure the problem is with my setup -- I'm planning on doing a DE deadlift day on Friday and experimenting with conventional, narrow sumo, and wide sumo to find what stance works best for me... but if any of you guys could throw out some suggestions as to how I could improve my technique, I'd VERY much appreciate it.

Oh... and don't feel that you need to hold back from saying my technique is a steaming pile of male cow feces. I'm a big enough man to take it
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Old 04-06-2011, 09:12 PM   #2
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Old 04-06-2011, 09:54 PM   #3
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Hi Aurik,

Let's try to get you rocking the deadlifts. First off, you are brutally strong. You just need a few minor tweaks to get you headed in the right direction.

The first thing I notice is that your shins are well back of the bar when you initiate the lift. This is messing up your leverage, and turning the lift into an unbalanced pull. Because the bar is so far forward, your hips are lifting in an attempt to balance your body. Your body is seeking to create some leverage or balance.

Try to move the feet about halfway under the bar.

From there reach down and grab the bar. Sink your hips until you feel you are in a good leverage point. Don't think about form at this point. Try and feel the leverage. Hips too low will feel like you are sitting back, and you won't feel like you have leverage, or like you are in a position of strength. Hips too high and you won't feel leverage, you will feel like you are leaning over the bar.

Forget about form. Think about leverage and being in a position of strength. Sometimes we "form lock" ourselves and turn what should be a natural movement into a clunker because we are overthinking.

With the feet under the bar, and your hips in a position of leverage, lift your head up. You currently start the deadlift looking down. (See the first video) Your body, and leverage, hinges a lot on where your head is. Before you start the lift, look straight ahead.

From here, stand up, leading with the head. The body follows the head, and the proper muscles will drive the lift. "Stand up"...don't "pull up" on the bar. Grab that bar from a position of leverage, get your head up, and stand up.

Once the bar is off the ground, put all of your mental energy into standing up, not pulling up. To finish the lift, thrust those hips forward. You are currently finishing the deadlfit by pulling the bar up like a row. Don't do this. At that position, thrust those hips forward. As I told LTL once, mentally picture ****ing the bar. (Excuse my French).

I hope this helps. You have a 600 deadlift in you very soon. Don't get frustrated. these are all minor things that can be corrected.
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Old 04-07-2011, 04:45 AM   #4
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Dynamic deadlifts and Steve's advice fixed my deadlift. FACT.

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Old 04-07-2011, 06:08 AM   #5
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Ken you are definitely in the right place to get it fixed mate, Steve, BBG, LtL and all the other big strong guys on here will have you moving mountains before you know it

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Old 04-07-2011, 08:03 AM   #6
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Steve,

Thanks for that excellent advice. I'll definitely try to put that in practice tomorrow while doing a bunch of reps in various stances so I can find what setup works best for me. Your advice, as always, is muchly appreciated!
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Old 04-07-2011, 08:09 AM   #7
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Quote:
Originally Posted by Aurik View Post
Steve,

Thanks for that excellent advice. I'll definitely try to put that in practice tomorrow while doing a bunch of reps in various stances so I can find what setup works best for me. Your advice, as always, is muchly appreciated!
Glad to help. If things get hairy and you still feel this isn't working, I can give you my phone and we can talk.
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Old 04-10-2011, 10:05 PM   #8
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Steve pretty much covered what I was going to say as well. haha
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Old 04-11-2011, 08:08 AM   #9
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Well, last Friday I went ahead and did a bunch of short deadlift sets (9 total), and based upon several threads I think I'm getting much closer to finding that "sweet spot" on setup to optimize my leverages. Thanks to Steve for his excellent insight, and also to Bodybygamma for his DL article and to Carl for his article on conventional vs sumo. Today I'm going to do some halting DL's to see if I can keep my hips from flying up when the weight on the bar gets HEAVY. In about 6 weeks I'll be trying for another 1RM. 5 plates per side being the MINIMUM goal
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Old 04-11-2011, 08:17 AM   #10
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nice work Ken... Steve is most definitely 'the man'

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