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Help with deadlift technique
Posted on 10/27/20 at 6:44 am
Posted on 10/27/20 at 6:44 am
So I think I’m what’s considered an intermediate lifter when it comes to deadlift. I’m about 175 and deadlift max is right around 375, nothing impressive, but I feel like I’m making solid progress.
The issue I’m starting to find is that when I get real heavy on the weight, it almost seems like I have to go forward and start moving over my toes at the bottom of my pull. At lower weights it feels like everything is tied together well and acting in unison, and it feels like I’m scraping the bar across my shins the whole way up. When I get heavy, though, I def feel the bar coming away from my shins in the beginning, and then I start to feel it connecting as it gets to around the knee.
Any idea what this is indicative of as far as where the weak link is for me muscle-wise and any recommendations on the type of auxiliary work I could do to improve this weakness? Appreciate the help!
The issue I’m starting to find is that when I get real heavy on the weight, it almost seems like I have to go forward and start moving over my toes at the bottom of my pull. At lower weights it feels like everything is tied together well and acting in unison, and it feels like I’m scraping the bar across my shins the whole way up. When I get heavy, though, I def feel the bar coming away from my shins in the beginning, and then I start to feel it connecting as it gets to around the knee.
Any idea what this is indicative of as far as where the weak link is for me muscle-wise and any recommendations on the type of auxiliary work I could do to improve this weakness? Appreciate the help!
5
Posted on 10/27/20 at 7:05 am to NolaLovingClemsonFan
Sounds like your issue is coming off the floor so deficit deads are good for that. Other thing that helps me off the floor is thinking about keeping the pressure in the ball, toe, and heel (like a triangle) as equal as possible. I say this because it sounds like you’re leaning forward a bit at the beginning which implies some forward weight distribution.
Again, not sure if this will help you, but those are some of the things that helped me when I was having similar issues.
Again, not sure if this will help you, but those are some of the things that helped me when I was having similar issues.
Posted on 10/27/20 at 7:53 am to NolaLovingClemsonFan
As mentioned deficit deals will help off the floor.
For technique what always helped me was sitting back and almost pulling laterally against the bar. When doing that, you will auto hip hinge up, but it helps you concentrate on keeping the weight over the center of the foot at all times.
Try it next time, where you sit back pulling laterally letting the bar keep you from falling back. Then start the pull.
For technique what always helped me was sitting back and almost pulling laterally against the bar. When doing that, you will auto hip hinge up, but it helps you concentrate on keeping the weight over the center of the foot at all times.
Try it next time, where you sit back pulling laterally letting the bar keep you from falling back. Then start the pull.
Posted on 10/27/20 at 8:17 am to lsu777
quote:
Try it next time, where you sit back pulling laterally letting the bar keep you from falling back. Then start the pull.
Thor is this king of this imo. He come straight out of rolling the bar back into the lift. OP, look up some videos of Thor Bjornson deadlifting to see an example of what 7’s is talking about.
Posted on 10/27/20 at 8:46 am to NolaLovingClemsonFan
Brian Shaw had a good video on this when he was dead lifting with Ben Smith.
Search Brian Shaw & Ben Smith on youtube. Part 2 around the 2 min mark.
LINK
Link attached
Search Brian Shaw & Ben Smith on youtube. Part 2 around the 2 min mark.
LINK
Link attached
This post was edited on 10/27/20 at 11:09 am
Posted on 10/27/20 at 11:30 am to LSUAlum2001
Thanks fellas! Will def checkout what y’all posted and try to tweak my pull accordingly.
So it sounds like it’s not necessarily a strength issue, more just form? Is there a reason, though, that it seems like I’m stronger going forward on my toes? Should I not be doing that because it’s not safe long term or because it’s not as efficient?
So it sounds like it’s not necessarily a strength issue, more just form? Is there a reason, though, that it seems like I’m stronger going forward on my toes? Should I not be doing that because it’s not safe long term or because it’s not as efficient?
Posted on 10/27/20 at 6:34 pm to NolaLovingClemsonFan
quote:
Should I not be doing that because it’s not safe long term or because it’s not as efficient?
You will want to lift the bar in a straight, vertical line because it is safest and most efficient.
It's easy to accidentally have the bar too far away from your shins. The bar should be over mid-foot which is about an inch from your shin for most people.
If the bar is too far forward the weight will be over your toes and it will put unnecessary torque on your lower back.
I have strong calves so it's hard to resist the urge to use my toes on squats, deadlifts, and leg press but ideally you want the weight to be evenly distributed throughout the whole sole of your foot. The cue that helped me the most was "imagine you are pushing the ground away from you". This helps me push with my entire foot until the bar is around my knees, then it transitions to hip thrust to bring it up to lockout.
Posted on 10/27/20 at 7:05 pm to LSUAlum2001
quote:
Brian Shaw
Seems like the nicest guy ever.
Posted on 10/27/20 at 8:24 pm to Hu_Flung_Pu
quote:
Seems like the nicest guy ever.
Na, my man crush Brian alshure has that title.
Posted on 10/27/20 at 9:39 pm to lsu777
yeah but he's a ginger, so it's a fake nice. He's out for the souls.
I kid I kid. It's not fake. He's just nice to his victims.
I kid I kid. It's not fake. He's just nice to his victims.
Posted on 10/27/20 at 10:58 pm to lsu777
quote:
For technique what always helped me was sitting back and almost pulling laterally against the bar.
This was my first thought. Also cues me up to drive down through the ground instead of raising my hips a bit early.
Posted on 10/27/20 at 11:03 pm to dbeck
You’re going to blow your back at a higher weights keeping the bar over your toes. The force applied on the spine there would be ridiculous.
Posted on 10/28/20 at 7:27 am to NolaLovingClemsonFan
quote:
So it sounds like it’s not necessarily a strength issue, more just form? Is there a reason, though, that it seems like I’m stronger going forward on my toes? Should I not be doing that because it’s not safe long term or because it’s not as efficient?
So like George said, you are putting a ton of stress on your spine.
To out it in engineering terms, the weight is causing a large moment force on your spine.
Think about it, if I have a weight in my hand, can I hold more weight closer to my body or when I hold it straight out? Closer to the body because its less moment on the joint. If you press bar above your head, the further in front of your face you go, the less weight you can lift and harder it is on your shoulders.
In the end, its weight x distance from the pivot point. Thats why you need to keep it over the centerline of your foot.
Posted on 10/31/20 at 9:06 am to NolaLovingClemsonFan
I’m pretty sure every inch that bar is away from your shins it equals a 20% more load on your back.
Posted on 11/1/20 at 11:13 am to NolaLovingClemsonFan
Start working in trap bar deadlifts
They are great for correcting form
They are great for correcting form
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