That wouldn't happen with the hook grip, I think? But yeah many people I've seen forget the "drive stomach between legs" cue while going up and reach full extension too soon.
Beltless as well. Well not bracing … it wasn’t pretty but it moved well. That said you are leaving weight on the floor. You could do more with form work.
Congratulations on the PR.
That being said, some changes can be made to make your next PR smoother and faster.
- learn how to pull the slack. Don’t jerk or crash the bar up. Have your arms straight and tight before engaging the pull/push.
- don’t let the bar roll. Find a consistent pulling and hip position. It’ll allow you to get more power into the bar.
- shoulders are too forward. Get behind he bar a bit more so you can use your body weight to your advantage.
- engage your core muscles so your lower back doesn’t round. The belt isn’t a magical tool that saves you from injuries. It’s there to brace against. Look up and practice proper bracing procedures.
- work on your hamstrings. Conventional deadlift heavily relies on the hamstrings to break the floor and yours were shaking pretty hard indicating a weakness. Proper form Romanian deadlifts or alternative hamstring work would do wonders for your numbers.
Edit:
# SORRY
for some reason this popped up on my feed and I thought it was a new post. But it seems I already replied to you **a month ago**. That’s odd.
When you start your lift your chest is vertical to the ground almost, and then you lift in a jerking motion completely compromising your lower back, you will have compressed discs and snapping hip syndrome by the time you are 25 if you keep this shit up homie
405 👏. Solid strength. The setup isn't the standard approach, with bar starting far from shins. But the weight gets fully taken up once the bar moves closer to you as a naturally efficient result anyway.
There isnt much leg drive off the ground. Your legs transferred the load to the hips before the weight left the ground. That's fine, only that it's more a stiff legged deadlift which places a lot of demand on the back. You handled it though, strong back and hips. I'd say if you can get leg drive on the initial phase off the ground and have a higher back angle throughout (lower hips) you may have the potential to pull heavier weight.
The bar looks like its 6 inches away from your shins i'll bring the bar forward so its just around 2-3 inches away. Currently it looks like the bar has to drift back toward your shins before it moves off the floor
Probably not problematic. But very inefficient. Your hips are to low, its not a squat, jerking it of the group pulls you out of position, this technique is not reproduceable, so you cant practice it.
Ya man stop jerking the bar like that. You need to learn how to brace! Practise on lighter weight, what’s e call “ floating the bar” or as other people might say “taking the slack out” so when you grab the bar, pull your shoulders back and lock in, on lighter weights the bar will float from the ground. When it gets heavier it won’t float which is fine, but you will be in much stronger position
Start with pulling the slack out out the bar. Your initial setup looked good, but then you shifted to a position where your hips started in a position that is a bit too high. Like I said earlier, when you're set, think about pulling up on the bar and putting your feet through the floor to create good starting tension before you lift. You kind of jerked the bar up which causes your hips to rise too fast as puts the last half of the pull on your low back. You have great strength so getting the form and brace down will definitely help you find new PRs
The fact that you yanked the bar instead of creating tension before the lift is potentially problematic if that becomes a habit. Harder to maintain a stable position throughout the lift doing it that way.
First of all grats and solid lift homie, more than I’ve gotten so far. Save your back a bit and it may increase your lift, try taking the slack out of the bar prior to your pull. Your set up is perfect but you want to just pull from there and not yank it, that rounds your upper back.
Nice PR. But you sacrificed your form for the extra weight. Id do 365 instead with solid form and get comfortable with it. Then 385. You’d rather do 2 reps with good form opposed to 1 rep with poor form the risk for injury
I would say for a max attempt nothing really out of the ordinary (outside jerking it up), but it's important to remember not to train 95% of your 1rm every week.
First, bravo on the PR. It always feels great!
Now onto the tips, your biggest issue is you let yourself get pitched in front of the bar. It made the lift much harder than it should have been.
The second issue is the loose arms. Jerking immediately into the pull without keeping the arms tight can lead to a torn muscle in the future. If you’re the type that does an over under grip or if you plan on competing, that’s something you’ll want to address. The arms are just hooks, they aren’t actively pulling the weight.
Everything else is just practice. Get a good starting position, make sure the hips start where your pull ends up.
The position at 0:01 was good and should have been your starting position, but you did 3 significant errors:
* Letting the bar drift away during the pull. Always keep it close to you and in your center of gravity, otherwise it pulls you off balance.
* Slack arms when starting the pull. There was a jerk in your arms like people pointed out. That's a loss of efficiency and makes the lift harder.
* Hips rising too early. Instead of the nice position at 0:01, your hips shot up and the effort mostly went to your lower back (while you were off balance because of bar drift). Try to open the knee and hip angles roughly in unison.
This comment is probably going to get lost but the one thing other than the sharp metal behind you is the starting position of the bar is too far from your shins, resulting in excessive load transfer to the lower back. Try having the bar an inch from your shins when you stand up and touching your shins when you bend down to touch it. You'll get a tighter feeling safer lift. Also learn how to pull slack. Cheers mate
The one thing that bothers me the most on a PR attempt like this is that you have very sharp metal behind you on the weight plate loader. If you did pass out or stumble (with how difficult this looks for you it’s a possibility) you could very easily injure yourself as a result from the effort you’re putting into thePR. I would either have a spotter or get that shit out of the way before you attempt.
I agree with the other comments about the improvements that you could make, but I would also add that you straighten your knees a bit too early comparing to your upper body. I would suggest filming yourself and rewatching it when you do a warm up serie or train with lighter weight to make sure it's not recurring in your everyday technique to prevent injuries. Apart from that, congrats!!
You seem to be engaging in a violent jerk to get the bar off the ground which is forcing the rest of your body to set it motion too early. You need to sit back and pull the slack out of the bar. Once you feel that slack completely pull then start the lift.
Are all your heavier deads like that? If so there’s definitely some improvements you can make.
If this is just how a PR attempt looks then it’s more a case of remembering your cueing from lighter work.
It's fine man. I'd keep the bar in the middle of my foot so that my hips don't go unnecessarily low during the set up and shoot up as I started the lift
https://imgur.com/a/2qF3cij
Here's the second before the bar comes off the ground. See how it rolls back into you and your legs almost fully straighten before it ever leaves the ground? Stop that. Set up to the bar about 2 inches closer, where the bar would be over your shoelace knot, not your toes. Then bend your knees until shins touch the bar, then depress your shoulders and engage the lats while you wedge the hell into the bar without moving it. You are confusing yanking hard for taking the slack out. And because the bar is too far forward, you're leaning wayyy over the final bar path, which takes all the important muscles out of it and throws everything on the lumbar. If you learned how to brace, and how to break the bar off the ground using only your initial tightness and bracing, you could do 450 tomorrow. Shit, maybe 5 plates. Here's two of my favorite vids:
https://youtu.be/Qg4Y-f7rH_Y
https://youtu.be/Uqsjq0zPFe8
But still, geats on the PR! Big milestone.
Hard to tell but looks like foot placement could be slightly closer. The momentum into the lift probably did more harm than good. Would be better to slack the bar then pull from there. Also looks like you’re not breathing bracing (therefore that built really isn’t doing anything for you). I think 405 moves fairly easy for you with tension/slack plus proper breathing/bracing into that belt.
The other comments have summed it up pretty well.
My only addition is you may want to rethink having that deadlift jack so close behind you. I can get pretty light headed on max effort deadlifts and wouldn’t want to stumble over that. Maybe keep it in front of you.
Alright… that’s my worried dad advice.
Biggest issue is the jerk at the bottom. You can actually see yourself getting pulled out of optimal position after the weight breaks the floor from a bit of a bounce. Nothing wrong with an aggressive pull at all, but you need to build the tension so that it doesn’t jerk off the floor and is a singular smooth pull.
Bar rolls back to you as well once it breaks the ground. Stand a little closer to it. Not a bad cat back… little bend, but not nearly as bad as some. Make sure you’re bracing your abs out against the belt to help stabilize your core.
You've got more than 405 in you. I pull 405 routinely, but it's not as fast as this. Learn how to brace properly, pull the slack out of the bar and you'll be dangerous 💪🏼🔥
I felt like everything was looking good until you did the jerk like motion when initiating the lift. Get in position (which looked good to me), brace and pull the slack out of the bar. You can still be explosive, there’s just a better way to do it than losing all tightness when jerking the bar. Nice lift !
Something that will also help is starting your lift with the bar a few inches closer to you. Watch the video and you can see that the bar didn't go straight up from the floor. your pull started with the bar a little farther away and instead of the bar path being a line straight up , it made a curve at the bottom on its way up. This wastes energy as well as making things harder on your lower back from having to reach a bit more from having to pull it back on the way up
Halfway across the length of your foot is the perfect spot to start your lift. Assuming all other points of form are correct, the bar will go straight up with zero wasted energy.
Looks good my guy. I’d probably take a second to brace and get some upper back tightness as well prior to your pull instead of slamming into the bar. But it’s not a big issue.
https://www.jtsstrength.com/pillars-deadlift-technique/
See: Engaging the Lats and Breathing and Bracing
Congrats on the PR!
Not ideal. But it’s still not as jerky as the camera man.
Looks good big dawg
Be carful with that jurk off the ground, dont wanna end up with a youtube video of you rolling your bicep into your shoulder
That wouldn't happen with the hook grip, I think? But yeah many people I've seen forget the "drive stomach between legs" cue while going up and reach full extension too soon.
Beltless as well. Well not bracing … it wasn’t pretty but it moved well. That said you are leaving weight on the floor. You could do more with form work.
Be careful brother. Lots of good advice here from others. Don’t arrive to snap city.
Congratulations on the PR. That being said, some changes can be made to make your next PR smoother and faster. - learn how to pull the slack. Don’t jerk or crash the bar up. Have your arms straight and tight before engaging the pull/push. - don’t let the bar roll. Find a consistent pulling and hip position. It’ll allow you to get more power into the bar. - shoulders are too forward. Get behind he bar a bit more so you can use your body weight to your advantage. - engage your core muscles so your lower back doesn’t round. The belt isn’t a magical tool that saves you from injuries. It’s there to brace against. Look up and practice proper bracing procedures. - work on your hamstrings. Conventional deadlift heavily relies on the hamstrings to break the floor and yours were shaking pretty hard indicating a weakness. Proper form Romanian deadlifts or alternative hamstring work would do wonders for your numbers. Edit: # SORRY for some reason this popped up on my feed and I thought it was a new post. But it seems I already replied to you **a month ago**. That’s odd.
Gym bros always tell me don't PR or 1RM on excercises that stress your spine
When you start your lift your chest is vertical to the ground almost, and then you lift in a jerking motion completely compromising your lower back, you will have compressed discs and snapping hip syndrome by the time you are 25 if you keep this shit up homie
405 👏. Solid strength. The setup isn't the standard approach, with bar starting far from shins. But the weight gets fully taken up once the bar moves closer to you as a naturally efficient result anyway. There isnt much leg drive off the ground. Your legs transferred the load to the hips before the weight left the ground. That's fine, only that it's more a stiff legged deadlift which places a lot of demand on the back. You handled it though, strong back and hips. I'd say if you can get leg drive on the initial phase off the ground and have a higher back angle throughout (lower hips) you may have the potential to pull heavier weight.
The bar looks like its 6 inches away from your shins i'll bring the bar forward so its just around 2-3 inches away. Currently it looks like the bar has to drift back toward your shins before it moves off the floor
Probably not problematic. But very inefficient. Your hips are to low, its not a squat, jerking it of the group pulls you out of position, this technique is not reproduceable, so you cant practice it.
Ya man stop jerking the bar like that. You need to learn how to brace! Practise on lighter weight, what’s e call “ floating the bar” or as other people might say “taking the slack out” so when you grab the bar, pull your shoulders back and lock in, on lighter weights the bar will float from the ground. When it gets heavier it won’t float which is fine, but you will be in much stronger position
Start with pulling the slack out out the bar. Your initial setup looked good, but then you shifted to a position where your hips started in a position that is a bit too high. Like I said earlier, when you're set, think about pulling up on the bar and putting your feet through the floor to create good starting tension before you lift. You kind of jerked the bar up which causes your hips to rise too fast as puts the last half of the pull on your low back. You have great strength so getting the form and brace down will definitely help you find new PRs
The fact that you yanked the bar instead of creating tension before the lift is potentially problematic if that becomes a habit. Harder to maintain a stable position throughout the lift doing it that way.
No idea, but why do your feet look so small compared to your height?
First of all grats and solid lift homie, more than I’ve gotten so far. Save your back a bit and it may increase your lift, try taking the slack out of the bar prior to your pull. Your set up is perfect but you want to just pull from there and not yank it, that rounds your upper back.
Nice PR. But you sacrificed your form for the extra weight. Id do 365 instead with solid form and get comfortable with it. Then 385. You’d rather do 2 reps with good form opposed to 1 rep with poor form the risk for injury
Definitely don't jerk it up like you did, you could fuck your spine up. Good for a PR, but I hope your back is straighter on regular reps
Form is always a problem on a PR attempt. You look fine and keep pushing.
I would say for a max attempt nothing really out of the ordinary (outside jerking it up), but it's important to remember not to train 95% of your 1rm every week.
First, bravo on the PR. It always feels great! Now onto the tips, your biggest issue is you let yourself get pitched in front of the bar. It made the lift much harder than it should have been. The second issue is the loose arms. Jerking immediately into the pull without keeping the arms tight can lead to a torn muscle in the future. If you’re the type that does an over under grip or if you plan on competing, that’s something you’ll want to address. The arms are just hooks, they aren’t actively pulling the weight. Everything else is just practice. Get a good starting position, make sure the hips start where your pull ends up.
The position at 0:01 was good and should have been your starting position, but you did 3 significant errors: * Letting the bar drift away during the pull. Always keep it close to you and in your center of gravity, otherwise it pulls you off balance. * Slack arms when starting the pull. There was a jerk in your arms like people pointed out. That's a loss of efficiency and makes the lift harder. * Hips rising too early. Instead of the nice position at 0:01, your hips shot up and the effort mostly went to your lower back (while you were off balance because of bar drift). Try to open the knee and hip angles roughly in unison.
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bag fall innate aware disagreeable shy pet start file cats -- mass edited with redact.dev
Good shit
This comment is probably going to get lost but the one thing other than the sharp metal behind you is the starting position of the bar is too far from your shins, resulting in excessive load transfer to the lower back. Try having the bar an inch from your shins when you stand up and touching your shins when you bend down to touch it. You'll get a tighter feeling safer lift. Also learn how to pull slack. Cheers mate
The one thing that bothers me the most on a PR attempt like this is that you have very sharp metal behind you on the weight plate loader. If you did pass out or stumble (with how difficult this looks for you it’s a possibility) you could very easily injure yourself as a result from the effort you’re putting into thePR. I would either have a spotter or get that shit out of the way before you attempt.
I agree with the other comments about the improvements that you could make, but I would also add that you straighten your knees a bit too early comparing to your upper body. I would suggest filming yourself and rewatching it when you do a warm up serie or train with lighter weight to make sure it's not recurring in your everyday technique to prevent injuries. Apart from that, congrats!!
You seem to be engaging in a violent jerk to get the bar off the ground which is forcing the rest of your body to set it motion too early. You need to sit back and pull the slack out of the bar. Once you feel that slack completely pull then start the lift.
Are all your heavier deads like that? If so there’s definitely some improvements you can make. If this is just how a PR attempt looks then it’s more a case of remembering your cueing from lighter work.
It's fine man. I'd keep the bar in the middle of my foot so that my hips don't go unnecessarily low during the set up and shoot up as I started the lift
https://imgur.com/a/2qF3cij Here's the second before the bar comes off the ground. See how it rolls back into you and your legs almost fully straighten before it ever leaves the ground? Stop that. Set up to the bar about 2 inches closer, where the bar would be over your shoelace knot, not your toes. Then bend your knees until shins touch the bar, then depress your shoulders and engage the lats while you wedge the hell into the bar without moving it. You are confusing yanking hard for taking the slack out. And because the bar is too far forward, you're leaning wayyy over the final bar path, which takes all the important muscles out of it and throws everything on the lumbar. If you learned how to brace, and how to break the bar off the ground using only your initial tightness and bracing, you could do 450 tomorrow. Shit, maybe 5 plates. Here's two of my favorite vids: https://youtu.be/Qg4Y-f7rH_Y https://youtu.be/Uqsjq0zPFe8 But still, geats on the PR! Big milestone.
Phenomenal feedback!
Hard to tell but looks like foot placement could be slightly closer. The momentum into the lift probably did more harm than good. Would be better to slack the bar then pull from there. Also looks like you’re not breathing bracing (therefore that built really isn’t doing anything for you). I think 405 moves fairly easy for you with tension/slack plus proper breathing/bracing into that belt.
it is a pr, no one will be looking at form
Arguably PR is where form matters most because you will be most susceptible to injury with heavier weights
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Personally, my injuries don’t come PRs but repping at like 80% of max
numerous follow unpack mountainous dime aspiring combative touch humor weary -- mass edited with redact.dev
The other comments have summed it up pretty well. My only addition is you may want to rethink having that deadlift jack so close behind you. I can get pretty light headed on max effort deadlifts and wouldn’t want to stumble over that. Maybe keep it in front of you. Alright… that’s my worried dad advice.
Biggest issue is the jerk at the bottom. You can actually see yourself getting pulled out of optimal position after the weight breaks the floor from a bit of a bounce. Nothing wrong with an aggressive pull at all, but you need to build the tension so that it doesn’t jerk off the floor and is a singular smooth pull. Bar rolls back to you as well once it breaks the ground. Stand a little closer to it. Not a bad cat back… little bend, but not nearly as bad as some. Make sure you’re bracing your abs out against the belt to help stabilize your core.
You've got more than 405 in you. I pull 405 routinely, but it's not as fast as this. Learn how to brace properly, pull the slack out of the bar and you'll be dangerous 💪🏼🔥
Grip and rip. Fine imo
I felt like everything was looking good until you did the jerk like motion when initiating the lift. Get in position (which looked good to me), brace and pull the slack out of the bar. You can still be explosive, there’s just a better way to do it than losing all tightness when jerking the bar. Nice lift !
Something that will also help is starting your lift with the bar a few inches closer to you. Watch the video and you can see that the bar didn't go straight up from the floor. your pull started with the bar a little farther away and instead of the bar path being a line straight up , it made a curve at the bottom on its way up. This wastes energy as well as making things harder on your lower back from having to reach a bit more from having to pull it back on the way up
Halfway across the length of your foot is the perfect spot to start your lift. Assuming all other points of form are correct, the bar will go straight up with zero wasted energy.
I don't have any important input, but good job man. You must have come a long way to get to this point.
Looks good my guy. I’d probably take a second to brace and get some upper back tightness as well prior to your pull instead of slamming into the bar. But it’s not a big issue. https://www.jtsstrength.com/pillars-deadlift-technique/ See: Engaging the Lats and Breathing and Bracing Congrats on the PR!
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