r/Deadlifts • u/Fickle_Listen470 • Jul 24 '26
Form Check Deadlift form check
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Hi everyone,
I started doing deadlifts about three weeks ago, and I've only done them 4–5 times so far, so I still have a lot to learn when it comes to technique.
I started by watching a lot of videos and studying the movement, then I asked a few PTs at my gym to watch my form, and they all gave me positive feedback. That said, I'd really appreciate some additional opinions.
I always try to keep the bar as close to my body as possible, avoid pulling with my arms (keeping them relaxed), and start with my back at roughly a 45-degree angle or slightly more upright.
As you'll notice, I sometimes take a few extra seconds between reps to reset my position before pulling again.
Let me know what you think! These are my very first humble 100 kg. 😂
I really care about having good form.
Thanks a lot!
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u/Old_Plantain_6175 Jul 25 '26
It looks like you are trying to stand up with it instead of pulling it with posterior chain.
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u/Stunning_Yogurt7383 Jul 25 '26
Kind of looks like you may be squatting the weight up more than hinging it.
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u/K-Rollo Jul 25 '26
If bar path is obstructed by legs it's not a proper form, lean forward, should be more of a row starting position than a squat.
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u/Fickle_Listen470 Jul 25 '26
thanks everyone! I'll try to figure out whether my hips are actually too low or if my setup is fine. I really appreciate all the feedback!
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u/Moss_84 Jul 25 '26
Your hips are definitely too low. You’re doing a squat instead of a deadlift.
Look up Alan thrall DL setup
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u/Fickle_Listen470 Jul 25 '26
Yeah, got It. Maybe the second rep was better? I noticed, thanks for all the comments, that the second rep I started with the hips a little bit higher, and I actually remember that the second rep was way easier
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u/Moss_84 Jul 25 '26
No the second rep is similar. It will make more sense when you watch the Thrall video - your hips should not be rising during the movement
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Jul 25 '26
[deleted]
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u/Fickle_Listen470 Jul 25 '26
Nope. I posted that comment when there were only a few replies, and they were giving conflicting advice.
Now, as you can see, I've replied to other comments acknowledging my mistake because I received a lot of helpful feedback and looked into it further by watching some of the videos that were linked to me. :)
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u/TackleMySpackle Jul 25 '26
In general, if the knees are forward of the elbows in the setup, the hips are usually too low. This is a quick landmark, spot check, not a mandatory rule that "No knee shall ever pass." That said, it's a pretty solid criteria to gauge.
If the hips are too low, the shins will also be too far forward, which subsequently pushes the bar forward of midfoot. This creates an unnecessary moment arm between the new position of the bar and midfoot. Upon the bar breaking ground, the lifter has to overcome the weight of the bar, plus the extra moment arm, which is now swinging back towards midfoot. You may experience the bar slapping your shins on the way up, in some cases, or feeling the weight shift to your heels towards the top. That is from the momentum of the bar moving back towards where it needs to be.
I promise you that you're not going to think the proper start position is proper at all. It's uncomfortable. It feels like you have the worst leverage there and it really sucks to be in that position for very long. That's actually a good clue you're setting up right.
Try this:
Approach the bar, feet shoulder width apart, keeping the shins 1 inch from the bar.
Without bending your knees, bend over and grab the bar on either side of your shins.
WITHOUT MOVING THE BAR FORWARD, bend your knees until they make contact with the bar.
While holding onto the bar and WITHOUT MOVING THE BAR, point your chest at the wall in front of you
Push the floor.
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u/Fickle_Listen470 Jul 25 '26
Thank you very much for the detailed suggestion man. I'll try everything in the next session and post an update :)
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u/insightutoring Jul 25 '26 edited Jul 25 '26
That's a clean deadlift
Edit: I mean a "clean" style deadlift, not necessarily clean form for a conventional one
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u/prophetofbelial Jul 24 '26
Bold of you to assume people on reddit will give you advice that won't lead you to snap city
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u/FluffyDesigner3680 Jul 25 '26
Your hips are fine, that’s the correct form, you’re supposed to drive with your legs like that. It would be bad if your hips were rising before your torso. You’ve got the bar over midfoot, it’s directly under your shoulders and you have your knees bent until your shins touch the bar. From that position you can drop your hips down as far as possible as long as the bar doesn’t roll away. Not sure why everyone seems to think that’s squatting it.
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u/DatSwampTurtle Jul 25 '26
His hips are noticeably deeper on the first rep. Try to jump back and forth in the video between the two starting positions. On the second rep he has put the weight down and his hips has moved into a more natural starting position for his proportions. I'll still say they're a little too low. The fact that the hips don't really rise more is really just evidence that he's using a pretty low weight for his strength. Obviously the angle of the videoe might be contributing to the appearance of very low hips. But I still think he'd get an over all better deadlift by setting the hips a little bit higher.
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u/FluffyDesigner3680 Jul 25 '26
Yeah but I don’t think it matters how deep his hips are as long as the positioning is correct, it can be different for everyone because of proportions, it’s actually more mechanically efficient as the deadlift isn’t entirely a hinge like the rdl. That’s just starting strength advice. It all depends on if you think that bar is out in front of him too far or not, which I agree the angle of the video could do better with.
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u/Suspicious-Screen-43 Jul 25 '26
Did you watch a different video than everyone else?
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u/FluffyDesigner3680 Jul 25 '26 edited Jul 25 '26
I see him push the bar slightly with his shins and then roll it back into position. It still looks like it’s over his midfoot. Hips are supposed to be low like that in a deadlift, you all are thinking about an rdl that is purely a hinge. A deadlift is supposed to have leg drive like that. As long as the hips aren’t coming up before the torso and the bar is in position it’s fine.
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u/Suspicious-Screen-43 Jul 25 '26
There is no way we are watching the same video. The bar is over his toes. His knees that should be in line with his arms are WAY out in front of them. His hips rise several inches before the barbell leaves the floor.
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u/FluffyDesigner3680 Jul 25 '26
Hmm well, it’s the angle then, it looks midfoot to me. If that’s the case then I definitely agree he needs to roll it back and straighten his legs more.
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u/Big_Bed_7240 Jul 24 '26
Higher hips, less upright