EPT@Snuggles - I'm actually just using my iPhone's camera. I got really lucky because there's a little movable rack thing in my basement and there's a metal piece that supports my phone at a nice angle for the video. I'm kind of shy but I'd rather get the movement right at this weight rather than fucking myself up as I get stronger and pull more weight.
TL Health and Fitness Initiative 2013 - Page 116
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MtlGuitarist97
United States1539 Posts
@Snuggles - I'm actually just using my iPhone's camera. I got really lucky because there's a little movable rack thing in my basement and there's a metal piece that supports my phone at a nice angle for the video. I'm kind of shy but I'd rather get the movement right at this weight rather than fucking myself up as I get stronger and pull more weight. | ||
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Snuggles
United States1865 Posts
You should feel like an erected penis before and during the lift. Jokes aside I think that the muscles that you really want to keep tight is your core and your back. That will ensure that you won't hurt your back by being loose and end up unknowingly rounding your back. Hammies and glutes will tighten naturally as you push. | ||
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MtlGuitarist97
United States1539 Posts
Hopefully this is getting better. I tried making my back angle slightly less horizontal to fit what I've seen in some of the pictures of SS, but I'm not sure if this is beneficial to the lift. It seems like my back rounds as soon as I pull the weight though... | ||
tofucake
Hyrule19241 Posts
In short: get set while standing. Squeeze your butt. Pull your belly to your spine. Breath in until you can't anymore. Now quarter squat, grab the bar. Imagine squeezing a grape or pencil between your shoulder blades. Stand up. | ||
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ragnasaur
United States804 Posts
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tofucake
Hyrule19241 Posts
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Snuggles
United States1865 Posts
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Osmoses
Sweden5302 Posts
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Ahzz
Finland780 Posts
Squat 102.5kg 3x5 OHP 45kg 6/5/5 Deadlift 151.5kg x5 Everything felt quite easy still. I expect to increase my squat to at least 110kg before signs of stalling, and deadlift to 160kg x5. | ||
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Recognizable
Netherlands1552 Posts
On September 09 2013 05:52 MtlGuitarist97 wrote: Thanks for the help so far guys, and I thought about how I was going to get a good video for form. It was actually way easier to set it up than I imagined at first xD http://www.youtube.com/watch?v=zvPW7ZDffSQ&feature=youtu.be Hopefully this is getting better. I tried making my back angle slightly less horizontal to fit what I've seen in some of the pictures of SS, but I'm not sure if this is beneficial to the lift. It seems like my back rounds as soon as I pull the weight though... Your lower back is still rounded before you start the lift sadly enough  I recommend going a bit lower on the weight. Right now your legs seems to handle it just fine, but your back is giving out. Anyway, now that we are on the topic of deadlift form. How to make sure I keep my weight on the heels? During very heavy deadlifts I tend to distribute the weight more to my toes. | ||
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tofucake
Hyrule19241 Posts
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Catch
United States616 Posts
Brace your back. Tighten it. You don't need to have it hyper-extended, but what you do need to have is a braced back. Flat is fine, as long as it's braced. Don't think of the deadlift as picking the bar up from the ground, thinking of it as bringing the hips into your bar. It'll keep it close to your shins as possible and helped me figure out my back position. I can tell you right now that you are not properly tightening your core/lower back area. Practice that  If it fails, you need to strengthen it.I have a hard time telling, but it looks like your knees are caved in a bit before you even start (form problem). Your thighs should be straight or even out a bit, which brings your entire knee into alignment. Good luck. | ||
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GoTuNk!
Chile4591 Posts
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MtlGuitarist97
United States1539 Posts
The overhead press is going ok (was able to do 65 lbs as a starting location, 75 lbs for a starting location on the squat) but the deadlift I just cannot get to work correctly. Maybe I'll take some time and re-read through starting strength to try and find a solution to this in the section where he fixes common problems. I can tell you right now that you are not properly tightening your core/lower back area. Practice that If it fails, you need to strengthen it. The issue is almost certainly not strength issues. I've done lower weights, I can do barbell rows, chin ups, dips, pull ups, whatever. I have really, really inflexible hamstrings which may contribute to this, as well as slight-moderate cervical scoliosis. I can't touch my toes even if I tried to bend over (idk if you guys saw in the video but I have to slightly bend my knees just to get my hands to the bar) and it may be contributing to the issues. Edit: Took one last video, hopefully this is better. I really feel like my flexibility is limiting me, but I guess I'll have to keep trying. It looks like this is going to be a slow process | ||
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ieatkids5
United States4628 Posts
can you take a video of you deadlifting with the barbell set on top of 2 or 3 plates? if you can deadlift with good form like this, then it's not the weight limiting you, it's your flexibility. | ||
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Catch
United States616 Posts
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tofucake
Hyrule19241 Posts
Also, you want your ears in line with your shoulders and hips. I made a diagram! You're almost there with the shoulders (pinch your shoulder blades back a bit more), but way off with your head. Try looking at the floor 10 or 15 feet in front of you ![[image loading]](http://i.imgur.com/RhX8moS.png) edit: looking closer at my magnificent diagram, it looks like you also aren't externally rotating your shoulders as much as you could be. | ||
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Snuggles
United States1865 Posts
I think your back is starting to look acceptable, but it could definitely be better. The thing about deadlifts is that if you get perfect form, your goddamn entire back is going to get a workout. And you will feel sore in the upper back if you lift heavy enough.I said erect penis earlier as a joke but it's a pretty good metaphor imo, You'll definitely get better over time. Learning the technique takes some attempts, eventually everything will click overtime through sheer experience as long as you're very conscience about your form. Even during this practice a deadlift must be a deadlift, weight must be hoisted. | ||
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FFGenerations
7088 Posts
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MtlGuitarist97
United States1539 Posts
@Tofucake, yeah I knew my head was off but I was going to try and fix one problem at a time. There also isn't 10-15 feet of space in front of me (more like 3-5 feet ahead of me) so I'm just going to have to pretend I guess. Is externally rotating my shoulders the same thing as retracting my scalpulas while pushing my chest up? Or are they separate issues? @Snuggles, I figured that my form was finally starting to look like a real deadlift, but I know that I still have quite a bit of practice for the form. @FFGenerations, as far as I know I have no issue with ankle/hip mobility, but I have TERRIBLE hamstring flexibility. I've honestly never seen someone who had a harder time stretching than I do (In the "sit and reach" where you try to touch your toes while sitting, I got a whopping 4 inches compared to the top people who got 16+ inches, and the average 11-14). There is probably other inherent imbalances because of the hamstrings so I'll try to stretch it anyway. is getting into a deep bodyweight squat a good way to stretch hips/ankles? Hamstring is pretty straightforward in terms of how to stretch it, but hips and ankles are a little less. I can also try foam rolling before I deadlift if that might help. | ||
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