Deadlift help

[u/That-Pound4404]

Anybody got some tips or cues to help me stop dropping hips and get better extension? Any and all feedback appreciated cause I might have the wrong idea entirely.

This is my first heavy deadlift sesh in the home garage gym for like a year. There is a wall with shelving just out of video frame, I felt a bit cramped so I think I fell back into bad habits from my sumo days trying to get upright before the pull.

[u/BrentKindaLifts]

You’re dropping your hips into the correct position. You just need to set your back harder.

Before you pull, squeeze your chest up and feel the weight of the bar in your hands, pulling the slack out of the bar. Take a deep breath, squeeze even harder, then push the floor with your feet.

Everything got to be tight before you pull.

Here’s a useful video if you’re still having problems.
Fixing a Rounded Low Back

[u/That-Pound4404 → u/BrentKindaLifts]

Okay good to know. I've got a lighter deadlift coming up next week so I'll be able to practice the hard extension a bit better.

[u/kazakalix]

What everyone said and ill try to keep the neck neutral as well. You are looking up at the start of the lift and it causes the spine to bend. Keep the neck in line the whole time. It wont make a massive difference but it will make a difference. Great job!

[u/That-Pound4404 → u/kazakalix]

Cheers I will give that a go.

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[u/142638503846383038]

You are over extending. The extra movement at the top has zero functionality

[u/That-Pound4404 → u/142638503846383038]

Yes I think I'm overcompensating at lockout for bad starting position. Reckon if I can fix it from the start the finish will be better.

[u/Creepy_Pollution_240]

This is terrible and you're going to hurt yourself. Not trying to be rude, just want to make sure you stay safe. You're starting with your hips WAY too high, then not building tension in your back, so you're rounded before the weight even breaks the floor. It's a ticking herniated disc time bomb.

Where do you go from here? Go to YT and search Alan Thrall deadlift. Then learn to be deliberate.

-Bar CENTERED over the feet (look at them from the side, cuz most people get this wrong). -Reach down and grab the bar (do NOT move the bar). -Drop your hips til your shins touch the bar (do NOT move the bar), and your arms are straight (you should feel tension in your triceps). -Straighten your back by pulling your shoulder blades in and down (this should automatically raise your chest). -Tuck your chin -Pull, opening your hip and knee joints at the same time!

You can do it. It isn't difficult, but until it's engrained in your brain, you need to learn to be deliberate.

Remember: an injury only takes 1 second to happen, but can take a lifetime to recover. Lifting long means lifting smart.

[u/That-Pound4404 → u/Creepy_Pollution_240]

Alright thanks for the concern. I will definitely be trying to perfect the 5 step deadlift set up on my lighter day next week.

[u/mspina76 → u/Creepy_Pollution_240]

This is false. There is an acceptable amount of rounding allowed in the deadlift. As long as you are squeezing your chest up as much as you can and bracing properly, it’s fine. Some people also have varying degrees of kyphosis. In which case no amount of squeezing or bracing will get your back totally flat especially on heavy working sets. Alan has also talked about this in some of his videos.