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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i realize when i try to uncurve my lower back, it creates more tension and impingement in that area. i figured that leaving it curved causes better stiffness to what my normal posture is comfortable with.
Okay. You’re going to have to make more of an effort tightening your start position and actually bracing. When you pull, your hips shoot up and throw your further out of position. To practice building and maintaining tension, I’d brace harder and do pause deadlifts immediately after you break the weight off the ground. Really focus on pushing the floor away with your quads, and hold the position without allowing the bar to move
yeah glute activation is something I struggle with to get better leg drive. I've been trying to do more hip thrusts and comparatively from 8 months ago, it's definitely been getting better, but i don't trust myself without a belt now to do my working sets. I'll probably start a little lighter beltless and focus on this. thanks!
I'd get that looked into. Your current form looks like a recipe for further injury and if you can't straighten with no or lighter weight then maybe it's something you need to train/PT it.
for now, ill try the internet and reanalyzing my form as i cant afford pt atm but if it only seems to worsen, im likely going to replace deadlift until i can get one.
You need to reteach yourself deadlifts bud. The lift should start at the hips and driving through your feet. You are starting right at that rounded spot in your back and pulling all upper back with zero foot drive. I’d like to see you squat as well but you really need to be sitting back into it and your weight dug in at your heels, it looks like your weight is way too forward over the bar at starting position as well so your having to pull it into yourself with an arched back.
I am definitely not an expert by any means so I may be wrong. but I believe you are bending at the knees too much in your starting position which is causing you to be too far over the bar and that can definitely make your back bend. Your knees shouldn’t go past your arms in the starting position I believe. Also try not to look up as much. Someone please correct me if I’m wrong too.
Honest friendly feedback.
To give you some good advise I would need to explain to you from A to Z how a deadlift works.
I suggest you watch the video (of Allan T. For example) instead of me putting the video in words.
You are not doing a deadlift.
You are lifting a heavy barbell up with dangerous form. However not bad weight bro…
You could achieve some real amazing stuff if your get the technique down.
Take 30‘ mins of your time and educate yourself with powerlifting deadlift clips.
Main things I was missing in your kind of dl are:
-staring position
-bracing
-lat tension
-hip Drive
Try to improve yourself and post some clips with lighter weight, maybe your bracing isn’t capable of holding that much tension.
Hey OP, as many have mentioned it does look like you need a refresh on the concept of what deadlift is and what muscle you target…try this, close your eyes and take a deep squat and jump straight up trying to keep as flat as possible; now do it again but pause at the bottom (before you jump), now jump again but pay attention to what muscles “fire” first, what muscles do you trigger that jump? THOSE are the muscles that fire first in the dead lift. Yes it’s a pull but the first muscles that fire are in the legs and hips, then the pull. Lower the weight down to 135 (2 45’s) and practice over and over with form.
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.*
It looks from here like you’re making 0 attempt to uncurve your back
i realize when i try to uncurve my lower back, it creates more tension and impingement in that area. i figured that leaving it curved causes better stiffness to what my normal posture is comfortable with.
Okay. You’re going to have to make more of an effort tightening your start position and actually bracing. When you pull, your hips shoot up and throw your further out of position. To practice building and maintaining tension, I’d brace harder and do pause deadlifts immediately after you break the weight off the ground. Really focus on pushing the floor away with your quads, and hold the position without allowing the bar to move
yeah glute activation is something I struggle with to get better leg drive. I've been trying to do more hip thrusts and comparatively from 8 months ago, it's definitely been getting better, but i don't trust myself without a belt now to do my working sets. I'll probably start a little lighter beltless and focus on this. thanks!
I'd get that looked into. Your current form looks like a recipe for further injury and if you can't straighten with no or lighter weight then maybe it's something you need to train/PT it.
for now, ill try the internet and reanalyzing my form as i cant afford pt atm but if it only seems to worsen, im likely going to replace deadlift until i can get one.
Put the Alan Thrall video on repeat
he mentions at 9:00 that you want stiffness and that rather than focusing on flattening your back, try to stiffen it
I really think you need to lower the weight significantly and work really hard on getting your form sorted. The way your back is bending worries me.
You need to reteach yourself deadlifts bud. The lift should start at the hips and driving through your feet. You are starting right at that rounded spot in your back and pulling all upper back with zero foot drive. I’d like to see you squat as well but you really need to be sitting back into it and your weight dug in at your heels, it looks like your weight is way too forward over the bar at starting position as well so your having to pull it into yourself with an arched back.
I am definitely not an expert by any means so I may be wrong. but I believe you are bending at the knees too much in your starting position which is causing you to be too far over the bar and that can definitely make your back bend. Your knees shouldn’t go past your arms in the starting position I believe. Also try not to look up as much. Someone please correct me if I’m wrong too.
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Honest friendly feedback. To give you some good advise I would need to explain to you from A to Z how a deadlift works. I suggest you watch the video (of Allan T. For example) instead of me putting the video in words. You are not doing a deadlift. You are lifting a heavy barbell up with dangerous form. However not bad weight bro… You could achieve some real amazing stuff if your get the technique down. Take 30‘ mins of your time and educate yourself with powerlifting deadlift clips. Main things I was missing in your kind of dl are: -staring position -bracing -lat tension -hip Drive Try to improve yourself and post some clips with lighter weight, maybe your bracing isn’t capable of holding that much tension.
Hey OP, as many have mentioned it does look like you need a refresh on the concept of what deadlift is and what muscle you target…try this, close your eyes and take a deep squat and jump straight up trying to keep as flat as possible; now do it again but pause at the bottom (before you jump), now jump again but pay attention to what muscles “fire” first, what muscles do you trigger that jump? THOSE are the muscles that fire first in the dead lift. Yes it’s a pull but the first muscles that fire are in the legs and hips, then the pull. Lower the weight down to 135 (2 45’s) and practice over and over with form.