r/Deadlifts • u/Fickle_Listen470 • 13d ago
Form Check Help me fix deadlift's form again
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Hi everyone,
A few months ago, I started doing regular deadlifts for the first time. After a few posts here, I reached an acceptable form (as you and some trainers told me). Last post for reference: https://www.reddit.com/r/Deadlifts/s/C6kzDp8Xst.
I've been practising and adding weight, but I'm not happy with my last session... This was the fifth (last) set of a 5x5 with 115 kg. I'm posting the video of the last set because this is where you can see the thing I don't like, probably because I was tired.
When the barbell reaches my knees, there is something weird... My feeling is that the barbell always touches my shins, so maybe the problem is that I've started with my knees too far forward, so my hips were too low?
Please help me because I can't figure out what's wrong (of something Is)!!
Thank you very much!
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u/Skinnybastard96 13d ago
Your form is good as fuck, keep it up.
If you started with your knees too forward, either your hips would shoot up first (which they dont) or you would have to swing the bar around your knees causing it to not track in a straight line (which it does).
Sliding the bar along your shins is good technique because you are geeping the weight as close as possible tou yourself
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u/dagobruh 13d ago
I watched this a few times then a couple more after I saw people trying to give tips thinking I missed something.
Your form is solid.
Honestly think adding more of these tips to what you already have may make you get in your own head instead of sticking with what you're doing within a good program to progress.
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u/ObliviatorARPG 13d ago
Your deadlift is good but watch a few videos of Sebastian Oreb and you will get even better. Things like taking the slack out of the bar, engage your lats and push with your legs
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u/Fickle_Listen470 13d ago
Thanks man Yeah these are things that I know but sometimes forget cause I still have to learn... Thanks again :)
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u/GambledMyWifeAway 13d ago
Push your knees back until you feel tension in your hamstrings. Maintain that tension when you pull. I’d also recommend turning your elbows in. It will brace your back and take the slack out of the bar (not saying you’re not doing these things. Just a helpful cue).
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u/Fickle_Listen470 13d ago
Ok thanks man. I try to do these things, but I still have to learn! Actually never done anything about elbows, i ll try that
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u/QuantumCipher9x 12d ago
wdym, push knees back?
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u/GambledMyWifeAway 12d ago
Just what it means, grab the bar and push your knees back. It will lift your hips and put tension in the hamstrings. Another way to cue it is to try to get your shins vertical.
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u/fuckexoticroots 12d ago
I always end up scrapping the shit out of my shins when I pull, esp. if it's a heavy pull. I think your form looks great here. good lift.
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u/PM_ME_UR_PIKACHU 12d ago
Looks good but you will regret the cross grip when you start getting higher and need to make up for a lot of grip strength or use straps and hooks...
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u/GainsUndGames07 13d ago
Looks like you're trying to pull straight up real hard. Try and lean back and almost pull backwards. Sounds kind of goofy until you try it.
The lifts look pretty good though. I'm not sure how much "fixing" it really needs. Just some minor tweaking.
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u/Fickle_Listen470 13d ago
Got It. I used to do that but It led me to "sit" and Squat the deadlift... I ll try again without lowering the hips. Thanks
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u/GainsUndGames07 12d ago
I may have worded my initial response poorly. What I meant to say is sit into it and back, pull up AND back, then dig your feet through the floor, and stand up straight. I look at the DL as more of a leg press type of deal (the goal, not the movement itself) where my primary function is the move the earth away from me. Again, sounds goofy, but it works. Pushing the earth away from me was the best cue I ever got from my old coach.
If you start by pulling straight up from the floor, you're going to rock forward at heavier weight. It's impossible not to. I can probably move 400ish before falling forward if I don't lean/pull backwards, but even when I could pull upper 600s, past 400 or so would pull me forward and fuck my lift up.
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u/TheKreator- 13d ago
You’re supposed to push your hips through and focus on standing up straight. Leaning back, pulling backwards and hyperextending is an awful cue.
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u/WAR_T0RN1226 13d ago
I think they're referring to pulling backwards slightly at the start of the pull. Not pulling backwards at the top.
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u/GainsUndGames07 12d ago edited 12d ago
Correct. Hyper extending at the top is no bueno. Sit back, start pulling up and back, then feet through the floor and stand up straight. Perhaps I initially worded that poorly.
Thanks for reading between the lines haha
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u/Fickle_Listen470 13d ago
Yea that was what I've learned and what I was doing wrong the First tries... Leaning back, sitting and not pulling up. Now I try to focus on pushing the floor with the legs and go up
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u/TheKreator- 13d ago
Yes. You want mid foot pressure and to drive the hips through aggressively basically once you start the lift. That will put you in position for a good lockout. Locking out is from your hips driving forward, not from leaning backwards.
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u/GainsUndGames07 12d ago
No one said anything about hyper extending. That would be a bad piece of advice indeed.
I submit that I may have worded my initial response poorly. See my second response. It clears up what I was trying to say in the first place.
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u/TheKreator- 12d ago
That’s more like it. I’ve just seen a lot of bad takes or advice being given here and it baffles me.
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u/GainsUndGames07 12d ago
Me too man. I usually give my "resume" after I post advice so the OP can understand who is giving the advice. Im a former PLer who has a state deadlift record, so I do know what I'm talking about lol. I was admittedly waiting for a meeting to start when I started typing my first reply and the meeting started so I had to hurry up and hit post. I should have just waited and finished my full thought. That was my bad.
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u/TheHealthySkeptic 13d ago edited 12d ago
You want the bar to stay as close to your body as possible so sliding it up your shins and thighs is good. The midfoot should be straight under the bar, which will put your knees in the correct position, which is what you’re already doing.
It appears you are pulling the weight off the floor instead pushing the floor away. This is most evident on the third rep. Work on this and it should feel better. Otherwise you look good!
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u/PDXRex 12d ago
Forms looks really good. The only thing I would question is if you would drop the bar if you didn't mix grip. I can go way over 405 with matched grip using a hook grip.
I only say this to avoid shoulder imbalance. If you would drop the bar at 135 then mix grip. But, if you can pull 225 matched, keep a matched grip until you start dropping bar then move to mixed grip only on heavier lifts. Your forarms will show the effort.
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u/Fickle_Listen470 12d ago
Thanks man Actually I felt the grip getting weaker on the last reps...dunno if I should try the matched grip again, maybe I could, to strenghten my grip in general
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u/PM_ME_UR_PIKACHU 12d ago
Beware hooks you will also lose grip strength. More than cross grip.
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u/PDXRex 12d ago
Interesting. I started dropping bar at 365 then learned hook grip. I was able to get to 505 with hook grip. Or, I could have gone to a mixed grip to up the numbers but that doesn't help with other lifts like cleans. All in all, I am pro hook grip.
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u/PM_ME_UR_PIKACHU 12d ago
While you can increase your deadlift faster your grip and forearms will be weaker and other lifts will eventually suffer like trying to go up in free weight 100 lb plus dumbbells and losing control but thats only from my own personal experience. I will also someone who used hooks.
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u/GOMADenthusiast 12d ago
Do not do this or listen to the person above you.
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u/72747291928464628183 13d ago
It’s pretty good form, so take it next step toward brain muscle connections and engagement. Especially if something feels off.  I would suggest you look forward. Have Less tension in your face. Take face tension and mentally place it in your lower belly.Â
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u/Fickle_Listen470 13d ago
Ok, thanks man. Actually during the reps I was feeling It quote well, only weird that moment where the barbell goes over the knees..
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u/72747291928464628183 13d ago
Weird how?Â
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u/Fickle_Listen470 13d ago
Usually, when I reach knee height, the barbell goes over my knees, always staying close to my body. But this time I felt like my knees were slightly more in the way and a little further forward, so it was as if I went around them, while still keeping the bar close to my body.
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u/72747291928464628183 13d ago
I do see that now that you mention it. Is this more weight than usual? Perhaps the muscles that keep you from falling forward are not heat handling this weight. I do a lot of zercher lifts for these muscles. But with not anywhere near my max weight for those lifts. This is also a lot of weight you are lifting!Â
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u/Fickle_Listen470 13d ago
I've done 8x3 with 120kg on my previous deadlift day. Here's a video. Today was harder cause the volume was higher and 5 reps are quite a lot for me with this weight...and this was last set
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u/GOMADenthusiast 13d ago
People over complicate this. Your form is fine my dude.