Back in the gym after half a year, never got deadlift form correct and would really appreciate any advice!
Thank you.
Thank you.
Beginner (again) deadlift form check please! :)
- Thread starter knsokamd
- Start date
-
- Tags
- female fitness form check
@knsokamd Try this 5 Step Deadlift Setup video.
doctinsley
New member
hmlarson001
New member
@knsokamd it might just be the angle, but you could prob drop your butt a few inches and brace your core more, and engage your lats literally pulling the bar into your legs/shins. The second rep it looks like you move the bar out of the way of your knees. As you start to go heavier you will want to focus on keeping external rotation of the knees (like in a squat kinda, but less extreme...) and keeping that bar path as straight as possible while getting your knees out of the way. If your knees don't get out of the way its because you are TOO squaty, not deadlifty enough.
When I was learning deadlifts it was almost easier to learn the cues/feeling by doing top down deadlifts- I would set up in a rack just below arm length, grab the bar, get your whole body cued, and slide that bar DOWN the legs then back up, going just a few inches before the floor if flexibility permits. Haha I still do this because it feels good. If you are having a hard time understanding the lat-activation part I would suggest doing the top down dead (kinda like RDL, but bending your knees I guess) with a snatch (wide) grip. It cues your lats to engage way more, and its a great back burner too.
edit- here is a link that explains the reasoning for the reverse DL-
When I was learning deadlifts it was almost easier to learn the cues/feeling by doing top down deadlifts- I would set up in a rack just below arm length, grab the bar, get your whole body cued, and slide that bar DOWN the legs then back up, going just a few inches before the floor if flexibility permits. Haha I still do this because it feels good. If you are having a hard time understanding the lat-activation part I would suggest doing the top down dead (kinda like RDL, but bending your knees I guess) with a snatch (wide) grip. It cues your lats to engage way more, and its a great back burner too.
edit- here is a link that explains the reasoning for the reverse DL-
@hmlarson001 Ah ok thank you so much! I’ve seen a video about someone explaining to “tuck” under the bar and I didn’t really understand but I think I get the gist from your comment. Really appreciate it! I’ll have a go at the reverse deadlifts today when I go in the evening too. Thank you!
@knsokamd It looks to me like your hips are too high and are rising too early. Your hips should be lower and your whole torso should be more upright (not parallel to the floor). I would also try spending more time on your set up, and really wedge yourself into the bar more to get your hips lower. And brace yourself and pull the slack out of the bar before actually lifting.
@knsokamd Hi there! Personal Trainer here.
It looks like you could improve on your setup and intention. Also, I do wonder, is there a reason you keep dropping/letting go of the barbell between each rep?
Before you start take the time to settle in the right position. You seem to start with hips a little too high so your back takes the brunt of the load and your hips rise too soon. Tweak your setup by sitting your hips down (so your knees will indeed move forward over the bar a little). Then pull the bar towards your shins to get tight in that position before the lift off.
Once you're ready to lift - stand tall WHILE keeping the bar close to you. Do this by lightly grazing the bar against the skin of your shins/thighs. This will help you kick your abs into gear.
***It would help to place some blocks under the plates because the bar is indeed too close to the ground.***
It looks like you could improve on your setup and intention. Also, I do wonder, is there a reason you keep dropping/letting go of the barbell between each rep?Before you start take the time to settle in the right position. You seem to start with hips a little too high so your back takes the brunt of the load and your hips rise too soon. Tweak your setup by sitting your hips down (so your knees will indeed move forward over the bar a little). Then pull the bar towards your shins to get tight in that position before the lift off.
Once you're ready to lift - stand tall WHILE keeping the bar close to you. Do this by lightly grazing the bar against the skin of your shins/thighs. This will help you kick your abs into gear.
***It would help to place some blocks under the plates because the bar is indeed too close to the ground.***
@petesteyn I drop the barbell because the video’s I’ve seen have told me to “reset” position after each rep! I’m not sure how usual that is or if it’s just an influencer thing?
I think someone else mentioned to use proper bumper plates - I just found out my gym has a dedicated squat/deadlift cage with the wider plates so hopefully those will be at the right height!
Thank you so much for the tips, I really appreciate them!
I think someone else mentioned to use proper bumper plates - I just found out my gym has a dedicated squat/deadlift cage with the wider plates so hopefully those will be at the right height!
Thank you so much for the tips, I really appreciate them!
@knsokamd Yep it's just an influencer thing. Resets are exhausting and the opposite of helpful in my coaching experience. It tires you out much quicker and its harder to get the hang of the motion if you have to constantly let go of the bar. Try just tapping the ground and maintaining the slight tension throughout the set. I hope these tips make sense. I'm a visual learner so if you need photos or videos of what I'm talking about, just let me know!
gankutsuou
New member
@jblanco Thank you so much! This is super super helpful. I feel a little back strain when I go all the way down - should I elevate the plates or do you think it’s a form issue? And to fix booty wink what would the cue be? I’m new to really being active or using my body at all and I think the cues like “push the floor away from you” really help me understand how I should be moving. Will it come from bracing my core better perhaps? x
@knsokamd No problem, you’re doing great! Deadlifts are one of the hardest lifts technique-wise because there are SO MANY THINGS to keep in mind. Focus on one thing per set so you don’t get overwhelmed. You don’t need to elevate the bar but could afford to bend your knees just a tad more so you don’t have to bend over as much. Just don’t bend them all the way to 90°. Also if you brace and pull your shoulders back the whole time your lower back shouldn’t strain as much.
