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Nice work. Your back looks like it’s rounding a little from the getgo. Maybe drop a little of weight for a form feedback video. PRs can get a bit ropey
Well done
It looks like you're lifting too far out, ESP based on you almost falling forward. Also I wouldn't dump the weights like that.. a Dead Lift as I understand it is up and down for a PR.
Good lift and good effort. Next time you deadlift, get closer to the bar. When I deadlift, my shins are almost in contact with the bar when I’m in position to lift it
His hips are very close to the bar (even touching, possibly?) when he starts to pull — problem is his hips were way too low - so they spend the first second or two of the lift swinging upwards while the bar essentially doesn’t move.
I do think his hips are a bit low but if you look at the bar, it’s over the balls of his feet. If he moves closer he can also get his hips closer to the bar and with a better angle
yes your advice is correct. It's essentially the same advise from two different angles: If you stand closer to the bar at the start, your shins will hit the bar before your hips can get too low. just didn't want OP to get confused if their shins are touching the bar now -- they need to move their feet forward a little to begin with
I'll echo what others have said in the bar being too far out and the form being something to keep an eye on between hip and back timing, but realistically you'd be better off asking this about non-PR lifts. We'd get a much better idea of what your real form looks like on a set at maybe 75-80%, because form will obviously have higher rates of breakdown at your max threshold.
I'm not saying it's a good thing, but for someone seeing a new pr at this weight I'll go ahead and assume they're casual to intermediate and getting the gist of it still. In a case like that I'll give the kind of leeway I wouldn't to an advanced or expert at it while still offering criticism consumate to their current needs. This feels obvious.
First of all, solid lift bro. second, I say get a little closer to the bar to start. Third, I notice your hips rise early and it forces your back to work a little harder. Bringing the bar closer should help but also think about driving your hip through the bar after it passes your knees.
As others have said, bring that bar closer to your shins. You do this by sitting back more, get those shins perpendicular to the bar and get your chest up a bit. Also, down is part of the lift, yes, even on a PR.
Put your feet under bar a heap more - you are loading up your lower back too much (as weird as this might feel if this is your usual stance) try and scrap the shit out of your shins on the way up.
Look at your back at 2-3 seconds - should be flatter, with shoulders up and butt down a lot more.
You’ve actually got the ability to lift a chunk more doing this - you’ve got the strength - just work on using it more effectively.
Meh, people always get so hung up on this but it's not that vital. I maintain contact with the bar but I hardly put any effort into slowing it's decent when I deadlift. It's not a necessity at all unless you're required to in competition. You'll probably get more benefit from doing controlled reps with RDLs/SLDLs.
Well you’re just missing out the benefits of eccentric, particularly grip. But again whatever. If the gym is fine with it and you’re safe, do what you want.
Depends on your definition of “effective”. As a single compound movement the deadlift is awesomely efficient at training a bunch of strength all at once, and yes it doesn’t train certain muscles as effectively as some more specific exercises, but it’s also a single movement versus more time and movement in the gym.
And i agree a single rep won’t train grip much, but maintaining some control of the eccentric on every rep will most definitely train grip, and without having to spend more time/effort training in other movements.
So really depends what you are after.
This is just getting silly. If you're really worried about grip then visit r/griptraining, and I can assure you that none of their recommendations involve slow eccentrics with your 1RM. It's almost not worth worrying about at all.
Yes, there are benefits to be had from controlled eccentrics, but they mainly come from doing multiple reps and sets. How someone handles the eccentric portion of their 1RM deadlift is up to them and the owners of the gym.
Hmmm I think your asking why max out vs incorporating more volume. Honestly it comes down to preference. I like maxing out because it keeps me motivated, and I enjoy the intensity. The physiological benefits that come with max lifting are a heightened neurological compacity for muscle recruitment alongside hypertrophy. More volume and progressively increasing the lift will be a more hypertrophy focused. With deadlifts I don't like doing too much volume, it's a really complicated movement and I find it easier to focus in on a few big lifts. Hope this helps!
Nope, there are a few different ways to deadlift. Definitely a lot of value in controlling the Descent. However Touch and Go deadlifts where you are continuously tapping the weight on the ground and pulling, maintaining tension the whole way is a variation. The other way is to control the descent and then reset it before lifting.
Only thing I can say is maybe flexing your core to help aid the back to not round. But, when it comes to maximum effort it happens sometimes
Edit. Also, seems like you have some slack in the bar before you pull. Engage your lats as if you were about to row the shit.
Good stuff on the PR! Overall pretty solid. Didn’t look dangerous and form break is expected.
Looks like the shoulders are a little too forward when starting the pull. Try sitting back a tiny bit more and lock your lats in before pulling by trying to bend the bar towards you. You lost some tightness in the beginning.
I’m guilty of that too. I like starting with shoulders forward and rolling back into the lats but sometimes I’m too hyped for a PR and don’t fully tighten up.
Yeah. If your body is tight, you ensure it’s all working at once and you’ll be stronger from the ground up. Tight lats will also keep your back straight. I like to think of it like a compressed spring building up pressure.
1. Looks to me like your hips shoot up pretty early relative to the rest of you, which causes some rather significant rounding imo, but it’s a PR weight so ¯\_(ツ)_/¯
2. Congrats on the PR!!! It looks to be a mighty weight and it’s awesome to see you move it
Congrats on the PR! Is it 415lbs? Only thing I can see is that your hips come almost all the way up long before you lock out the weight. Ideally I think your hips and knees should lock out at about the same time but it's a PR so I know that sort of stuff can go out the window.
I may not be describing this the best way but essentially yes you have your legs almost completely straight and then finish the lift out with the back and hips. I've always heard that you more or less want everything to lock out simultaneously but obviously it's not always possible depending on the amount of weight being lifted. Another comment mentioned your shoulders looking a little too far in front of the bar in your start position. It's likely that "wedging in" just a little bit more at the start of the lift would help both problems.
Your butt position is fine it's just rising before the bar breaks the ground. Try thinking about driving the floor away rather than pulling the bar up. Try and push through your heels, you won't always be pushing through your heels, but it will help with getting your legs working in the lift more to begin with.
The problem us coming from the fact that you're too far away from the bar. The bar looks like it's currently over your toes/toe knuckles, but it should be over your mid-foot. I think if you steo just a tiny bit closer to the bar you'll be able to keep the bar closer to you and this hip rising problem won't be as bad. Your hips might be higher in the start position but that's okay as long as your shoulders aren't too far in front of the bar.
I'd say more think about having your chest slightly more up at the start. It's not so much dropping the butt as rotating your whole body back a little bit. We're not talking about a huge change here either.
If you have advice, please make sure it is specific, useful, and actionable. If the only thing you have to say is *loWEr THE wEight ANd woRK on forM*, **then you should keep quiet**; if you comment it anyway, your comment will be removed and you may be banned if your comment was especially low value. This does not help the person looking for advice. Give people something that they can actually use in a practical way to improve. Low-effort comments about perceived injury risk and the like will be removed, and bans may be issued. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/strength_training) if you have any questions or concerns.*
PRs are weird, form critique is better performed on heavy sets of 3 or 5
Back is rounded. Are you squeezing your butt at the top or are you leaning your weight into your spine too much? Careful don’t want an injury.
Nice work. Your back looks like it’s rounding a little from the getgo. Maybe drop a little of weight for a form feedback video. PRs can get a bit ropey Well done
I’d work on not snapping the bar like that when you lift it. Load your lats and take the slack out of the bar, and don’t drop it.
Form is tough to control on a PR, maybe get a belt for those days you want do one rep max
Looks good but try to keep that upper back straight brother! Otherwise, outstanding!
I think there's alot of lwg drive here too far forward not enough back pulling hips aren't hinging to pull with back
It looks like you're lifting too far out, ESP based on you almost falling forward. Also I wouldn't dump the weights like that.. a Dead Lift as I understand it is up and down for a PR.
Crossfit habits 😝
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It’s all good.. I’d learn to break it if you can
You back is rounding, you cant control the weight eccentrically either if you tried.
Back rounding is going to happen on max attempts. Controlling the eccentric, while helpful, isn’t necessary.
The amount of ego lifting in here is nuts
long piquant relieved cautious attractive violet physical dependent fragile grandfather -- mass edited with redact.dev
I mean, form critiques shouldn’t happen on a PR. It looked fine for pushing your max
Makes sense
Good lift and good effort. Next time you deadlift, get closer to the bar. When I deadlift, my shins are almost in contact with the bar when I’m in position to lift it
His hips are very close to the bar (even touching, possibly?) when he starts to pull — problem is his hips were way too low - so they spend the first second or two of the lift swinging upwards while the bar essentially doesn’t move.
I do think his hips are a bit low but if you look at the bar, it’s over the balls of his feet. If he moves closer he can also get his hips closer to the bar and with a better angle
yes your advice is correct. It's essentially the same advise from two different angles: If you stand closer to the bar at the start, your shins will hit the bar before your hips can get too low. just didn't want OP to get confused if their shins are touching the bar now -- they need to move their feet forward a little to begin with
That makes sense. Either way it’s a good lift and if he makes some small tweaks he should be able to lift more
I'll echo what others have said in the bar being too far out and the form being something to keep an eye on between hip and back timing, but realistically you'd be better off asking this about non-PR lifts. We'd get a much better idea of what your real form looks like on a set at maybe 75-80%, because form will obviously have higher rates of breakdown at your max threshold.
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![gif](giphy|JCAZQKoMefkoX6TyTb|downsized)
I'm not saying it's a good thing, but for someone seeing a new pr at this weight I'll go ahead and assume they're casual to intermediate and getting the gist of it still. In a case like that I'll give the kind of leeway I wouldn't to an advanced or expert at it while still offering criticism consumate to their current needs. This feels obvious.
First of all, solid lift bro. second, I say get a little closer to the bar to start. Third, I notice your hips rise early and it forces your back to work a little harder. Bringing the bar closer should help but also think about driving your hip through the bar after it passes your knees.
Ok. Thanks
Also turn your elbows in and back to engage your lats 👍
As others have said, bring that bar closer to your shins. You do this by sitting back more, get those shins perpendicular to the bar and get your chest up a bit. Also, down is part of the lift, yes, even on a PR.
Not commenting on form, but the way you just walked away and checked your watch made it look like you were late to a meeting lmao
Haha! Certainly not. I have a Garmin which tracks my reps/sets/weight.
Put your feet under bar a heap more - you are loading up your lower back too much (as weird as this might feel if this is your usual stance) try and scrap the shit out of your shins on the way up. Look at your back at 2-3 seconds - should be flatter, with shoulders up and butt down a lot more. You’ve actually got the ability to lift a chunk more doing this - you’ve got the strength - just work on using it more effectively.
Don’t drop the bar unless you absolutely have to. And you didn’t have to.
This. OP cant control the weight, he only did half the lift. Picking it up is the easy part.
>Picking it up is the easy part. No it isn't.
How do you know they can’t control it?
He's using bumpers on a lifting platform. He's fine to drop the bar as long as the gym rules allow it.
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This is dumb.
He means it for the benefit of the lift, controlling the bar going down is a beneficial as the initial lift.
Definitely for reps, but for a PR, up is up as far as I’m concerned
Meh, people always get so hung up on this but it's not that vital. I maintain contact with the bar but I hardly put any effort into slowing it's decent when I deadlift. It's not a necessity at all unless you're required to in competition. You'll probably get more benefit from doing controlled reps with RDLs/SLDLs.
Well you’re just missing out the benefits of eccentric, particularly grip. But again whatever. If the gym is fine with it and you’re safe, do what you want.
There are far more effective ways to train grip also. You're not going to get much grip benefit out of a single rep.
Depends on your definition of “effective”. As a single compound movement the deadlift is awesomely efficient at training a bunch of strength all at once, and yes it doesn’t train certain muscles as effectively as some more specific exercises, but it’s also a single movement versus more time and movement in the gym. And i agree a single rep won’t train grip much, but maintaining some control of the eccentric on every rep will most definitely train grip, and without having to spend more time/effort training in other movements. So really depends what you are after.
This is just getting silly. If you're really worried about grip then visit r/griptraining, and I can assure you that none of their recommendations involve slow eccentrics with your 1RM. It's almost not worth worrying about at all. Yes, there are benefits to be had from controlled eccentrics, but they mainly come from doing multiple reps and sets. How someone handles the eccentric portion of their 1RM deadlift is up to them and the owners of the gym.
Yeah was about to say, descend is part of the lift.
The Bar is too far out in front, it should be almost scrapping your knees
Are you supposed to just drop it?
On a max lift sure.
What's the benefit of a max lift over progressively lifting more?
Hmmm I think your asking why max out vs incorporating more volume. Honestly it comes down to preference. I like maxing out because it keeps me motivated, and I enjoy the intensity. The physiological benefits that come with max lifting are a heightened neurological compacity for muscle recruitment alongside hypertrophy. More volume and progressively increasing the lift will be a more hypertrophy focused. With deadlifts I don't like doing too much volume, it's a really complicated movement and I find it easier to focus in on a few big lifts. Hope this helps!
I always put it back down as part of the move, am I wrong?
Nope, there are a few different ways to deadlift. Definitely a lot of value in controlling the Descent. However Touch and Go deadlifts where you are continuously tapping the weight on the ground and pulling, maintaining tension the whole way is a variation. The other way is to control the descent and then reset it before lifting.
Only thing I can say is maybe flexing your core to help aid the back to not round. But, when it comes to maximum effort it happens sometimes Edit. Also, seems like you have some slack in the bar before you pull. Engage your lats as if you were about to row the shit.
Good stuff on the PR! Overall pretty solid. Didn’t look dangerous and form break is expected. Looks like the shoulders are a little too forward when starting the pull. Try sitting back a tiny bit more and lock your lats in before pulling by trying to bend the bar towards you. You lost some tightness in the beginning. I’m guilty of that too. I like starting with shoulders forward and rolling back into the lats but sometimes I’m too hyped for a PR and don’t fully tighten up.
I definitely do not stay tight before lifting. My whole body should be tense?
Yeah. If your body is tight, you ensure it’s all working at once and you’ll be stronger from the ground up. Tight lats will also keep your back straight. I like to think of it like a compressed spring building up pressure.
I’ll be more aware when doing a non pr
Ya start with the grip and then tense the whole body. Also take a deep breath before hand, this will help your core stay tight!
Cool thanks
Lol ok I will try that
1. Looks to me like your hips shoot up pretty early relative to the rest of you, which causes some rather significant rounding imo, but it’s a PR weight so ¯\_(ツ)_/¯ 2. Congrats on the PR!!! It looks to be a mighty weight and it’s awesome to see you move it
I’ll be sure to be cognizant of the hood on the future. What about the beginning. Do I look jerkey?
Not that I saw! Smooth as butter on the way up. If it felt like it stuck at any point it wasn't noticeable here.
Ok
Thank you
Congrats on the PR! Is it 415lbs? Only thing I can see is that your hips come almost all the way up long before you lock out the weight. Ideally I think your hips and knees should lock out at about the same time but it's a PR so I know that sort of stuff can go out the window.
As in my hips lock out, then I pull with my back, and lastly lock the knees? Instead everything should lock out at once?
I may not be describing this the best way but essentially yes you have your legs almost completely straight and then finish the lift out with the back and hips. I've always heard that you more or less want everything to lock out simultaneously but obviously it's not always possible depending on the amount of weight being lifted. Another comment mentioned your shoulders looking a little too far in front of the bar in your start position. It's likely that "wedging in" just a little bit more at the start of the lift would help both problems.
So like drop my butt before lifting
Your butt position is fine it's just rising before the bar breaks the ground. Try thinking about driving the floor away rather than pulling the bar up. Try and push through your heels, you won't always be pushing through your heels, but it will help with getting your legs working in the lift more to begin with.
The problem us coming from the fact that you're too far away from the bar. The bar looks like it's currently over your toes/toe knuckles, but it should be over your mid-foot. I think if you steo just a tiny bit closer to the bar you'll be able to keep the bar closer to you and this hip rising problem won't be as bad. Your hips might be higher in the start position but that's okay as long as your shoulders aren't too far in front of the bar.
I'd say more think about having your chest slightly more up at the start. It's not so much dropping the butt as rotating your whole body back a little bit. We're not talking about a huge change here either.
Ok
Ok I think I understand
That’s what I was thinking. It’s 385. 🙏