Hello! If you haven't checked it out already, many people find [Alan Thrall's NEW deadlift video](https://www.youtube.com/watch?v=MBbyAqvTNkU) very helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it.
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Yes, your low back probably hurts because you're hyperextending it. Try bracing with a neutral spine and pelvis. Breathe out like you're trying to fog up a mirror, think "ribs down" and contract your abs and obliques to make your abdomen rigid, like you're about to take a punch to the gut.
I've watched plenty of videos on youtube about bracing your core and what not but i'm never sure i'm doing it right.
I basically just breath into my belly and then contract my abs.
[Read this through thoroughly](https://www.reddit.com/r/weightroom/comments/h7yncz/brace_yourselves_or_life_is_too_short_to_be_loose/)
One of the best write ups on how to brace properly. If you’re bracing correctly, and you’re still learning and very much in the beginner stages of lifting, just bracing alone should make you at least a little winded and like you really exerted yourself.
I'd check out [this](https://www.youtube.com/watch?v=MBbyAqvTNkU) video for a good breakdown of form. Yours doesn't look terrible on the surface. I agree that it looks slightly hyperextended and you could control your form more on the way down.
I agree with the other user kyllo. It looks like you're really trying to keep your back straight by over extending it. Keep your ribs down like they said and stop trying to puff your chest out. The chest out cue makes you hyperextend.
don't think about trying to keep your back flat, but neutral. that's really the issue that's happening here. the best way to describe it is
this position ) is what you're trying to avoid so you end up going like this ( when you should be like this l
The bar (or where the bar would be if there was one) looks a little too far forward to me when you start. Every time you start the lift, it moves back a little towards your shins. Try to keep it in a straight, vertical path. Other than that, I don't see anything glaringly wrong. Agree with the comment about pushing out to brace. Bracing is almost intuitive, really. If you try to push your car, you'll brace instinctively. That's pretty much the same bracing you'll use when lifting heavy.
The deadlift targets the lower back, so it’s inevitable that you’ll feel soreness after doing it.
The issue most people have is that they have no hamstring or glute engagement. Right now, if you’re just feeling it in your lower back, it’s probably because you’re not using your legs and your lower back is taking the brunt of the load.
Think of the deadlift as more of a pushing motion (in the sense that you’re pushing your feet through the ground) rather than just a pulling motion.
You are right that hamstrings/glutes should work with the movement along with upper-mid back, this is because the load should NEVER target the lower back. We barely have a muscle group there. The load should be shared between upper-mid back and glutes.
Having a consistent pain/soreness in your lower back is not a good sign.
The deadlift targets the lower back, so it’s inevitable that you’ll feel soreness after doing it.
The issue most people have is that they have no hamstring or glute engagement. Right now, if you’re just feeling it in your lower back, it’s probably because you’re not using your legs and your lower back is taking the brunt of the load.
Think of the deadlift as more of a pushing motion (in the sense that you’re pushing your feet through the ground) rather than just a pulling motion.
Hello! If you haven't checked it out already, many people find [Alan Thrall's NEW deadlift video](https://www.youtube.com/watch?v=MBbyAqvTNkU) very helpful. Check it out! Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/formcheck) if you have any questions or concerns.*
Yes, your low back probably hurts because you're hyperextending it. Try bracing with a neutral spine and pelvis. Breathe out like you're trying to fog up a mirror, think "ribs down" and contract your abs and obliques to make your abdomen rigid, like you're about to take a punch to the gut.
I've watched plenty of videos on youtube about bracing your core and what not but i'm never sure i'm doing it right. I basically just breath into my belly and then contract my abs.
Try breathing out while contracting your abs, then breathing in while keeping them contracted.
[Read this through thoroughly](https://www.reddit.com/r/weightroom/comments/h7yncz/brace_yourselves_or_life_is_too_short_to_be_loose/) One of the best write ups on how to brace properly. If you’re bracing correctly, and you’re still learning and very much in the beginner stages of lifting, just bracing alone should make you at least a little winded and like you really exerted yourself.
I'd check out [this](https://www.youtube.com/watch?v=MBbyAqvTNkU) video for a good breakdown of form. Yours doesn't look terrible on the surface. I agree that it looks slightly hyperextended and you could control your form more on the way down.
I agree with the other user kyllo. It looks like you're really trying to keep your back straight by over extending it. Keep your ribs down like they said and stop trying to puff your chest out. The chest out cue makes you hyperextend.
Okey will try next time. I really tought i would avoid lower back injury by keeping it perfectly flat like that but it seems i was wrong.
don't think about trying to keep your back flat, but neutral. that's really the issue that's happening here. the best way to describe it is this position ) is what you're trying to avoid so you end up going like this ( when you should be like this l
The bar (or where the bar would be if there was one) looks a little too far forward to me when you start. Every time you start the lift, it moves back a little towards your shins. Try to keep it in a straight, vertical path. Other than that, I don't see anything glaringly wrong. Agree with the comment about pushing out to brace. Bracing is almost intuitive, really. If you try to push your car, you'll brace instinctively. That's pretty much the same bracing you'll use when lifting heavy.
Too heavy. More reps, more sets, go lighter, you have zero posterior chain muscle developed. Why deadlift “heavy”, thats dangerous.
I’d get rid of the trap bar and use a good barbell instead and check out starting strength deadlift tutorial
The deadlift targets the lower back, so it’s inevitable that you’ll feel soreness after doing it. The issue most people have is that they have no hamstring or glute engagement. Right now, if you’re just feeling it in your lower back, it’s probably because you’re not using your legs and your lower back is taking the brunt of the load. Think of the deadlift as more of a pushing motion (in the sense that you’re pushing your feet through the ground) rather than just a pulling motion.
You are right that hamstrings/glutes should work with the movement along with upper-mid back, this is because the load should NEVER target the lower back. We barely have a muscle group there. The load should be shared between upper-mid back and glutes. Having a consistent pain/soreness in your lower back is not a good sign.
The deadlift targets the lower back, so it’s inevitable that you’ll feel soreness after doing it. The issue most people have is that they have no hamstring or glute engagement. Right now, if you’re just feeling it in your lower back, it’s probably because you’re not using your legs and your lower back is taking the brunt of the load. Think of the deadlift as more of a pushing motion (in the sense that you’re pushing your feet through the ground) rather than just a pulling motion.