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Unread 05-31-2012, 07:11 AM   #1
 
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Deadlift technique vid

Theres nothing sweeter for a weightlifter than a video of another weightlifter to criticize, so have at it!

I already noticed my hips rise too quick for my liking. I'd like to pull 385 for the first time next week. Most of these are with 315 on them, some more, but its enough to put me in the same zone form wise.







^ That last one was my first lift this morning and boy does it look shit.
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Unread 05-31-2012, 09:23 AM   #2
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I don't really know about the hips rising too quick but it looks good - back is nice and straight Your form is similar to mine - I'd like to be able to come down almost horizontal like some people do but I simply can't keep my back straight if I bend over any further, so I bend my knees quite a lot like you.

Do you find mixed grip affects your form at all? I used overhand all the way up to 260 but couldn't get any more without mixed grip. I'm used to it now but I hate how I feel unsymmetrical..
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Unread 05-31-2012, 10:19 AM   #3
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My hips tend to rise fast too but I don't know if it's a huge issue. Same goes for the knees.

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Unread 05-31-2012, 10:43 AM   #4
 
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Originally Posted by EtherealEntity View Post
Do you find mixed grip affects your form at all? I used overhand all the way up to 260 but couldn't get any more without mixed grip. I'm used to it now but I hate how I feel unsymmetrical..
I alternate the mixed grip. I think for heavy pulls I go the way in the video.
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Unread 05-31-2012, 12:57 PM   #5
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Originally Posted by Tiger View Post
Theres nothing sweeter for a weightlifter than a video of another weightlifter to criticize, so have at it!

I already noticed my hips rise too quick for my liking. I'd like to pull 385 for the first time next week. Most of these are with 315 on them, some more, but its enough to put me in the same zone form wise.



^ That last one was my first lift this morning and boy does it look shit.
The only thing I saw had nothing to do with your form. It looks like your left leg may be longer than your right. It's most apparent in the straight-on video. I have the same issue and it drives me crazy. The one thing that helped in the past was going to the chiropractor. Apparently this is something more common than most people realize.
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Unread 05-31-2012, 04:19 PM   #6
 
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^ My IT band is having severe issues ATM and I have been prescribed to 'dry needle therapy' which is just the military's PC way of calling acupuncture.

But also the vids at an angle so it makes it look worse
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Unread 05-31-2012, 04:42 PM   #7
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As a guy who's just starting out at deadlifts, is keeping low hips advisable? I'm guessing it allows you to be slightly more vertical with your torso, so putting more of the weight onto your glutes, rather than your lower back?

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Unread 05-31-2012, 05:18 PM   #8
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^^ Starting hips lower it is harder to break the weight, but less strain on your lower back (will fatigue less quickly). Starting hips higher (flatter really, closer to straight leg deads) your lower back will fatigue faster, but breaking the weight is easier.

Neither is right or wrong, just remember push forward, don't pull back. I am more comfortable sitting hips higher. What you want to avoid is changing the angle of your back relative to the floor before the weight passes your knees. So when you start to pull, don't let your hips rise while allowing your shoulders to remain in the same place (changing your angle).

As far as one leg being longer than another, that is often a symptom of our hips being out of alignment, more often than anything significant. Having your joints out of alignment (due to bad posture, overly sedentary lifestyle, etc) is no fun and happens to a lot of us due to career choices. A tell tale is it usually carries through to the shoulders being slightly out of alignment too.

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Unread 05-31-2012, 05:47 PM   #9
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Personally I go into a ATG squat when setting up for the weight. I get a lot of power from my glutes that way. My knees almost lockout before I get movement from my hips this way too. The way you're lifting is fine though.

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Unread 06-01-2012, 07:46 PM   #10
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Quote:
Originally Posted by Tiger View Post
^ My IT band is having severe issues ATM and I have been prescribed to 'dry needle therapy' which is just the military's PC way of calling acupuncture.

But also the vids at an angle so it makes it look worse

I have the same issue. I do two specific stretches/rolls to prevent it from getting worse. The first thing I do is take a tennis ball (or lacrosse ball) and set it under one of my ass-cheeks while I cross that leg over the other one and then roll it out. You will feel it everytime. It can be painful, but that good kind of pain where you know it's helping.
The second is just a static kind of stretch which looks like this:




And of course foam rolling. My foam roller is such a piece of shit though. I need to get a new one, but have been putting it off forever.
I've also considered getting a thera cane. I think that would be a worthwhile investment.
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Unread 06-01-2012, 08:01 PM   #11
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What is IT band? It seems something lower back related?

Not bad form really, just hips rise too fast as you said.
Most days I feel better sitting down more instead of back, and keeping lower back flat instead of arched. But I do use your form some days because it works the hams more.
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Unread 06-01-2012, 09:01 PM   #12
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Quote:
Originally Posted by TRENCHLORD View Post
What is IT band? It seems something lower back related?
It's your iliotibial tract, in the side of your thighs. You'll feel pain in it from overuse. It affects your glutes hard too.
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This video and his other videos have worked wonders for me, for when I don't have a foam roller on hand.

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Unread 06-01-2012, 09:09 PM   #13
 
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Quote:
Originally Posted by Uncreative123 View Post
I have the same issue. I do two specific stretches/rolls to prevent it from getting worse. The first thing I do is take a tennis ball (or lacrosse ball) and set it under one of my ass-cheeks while I cross that leg over the other one and then roll it out. You will feel it everytime. It can be painful, but that good kind of pain where you know it's helping.
The second is just a static kind of stretch which looks like this:

http://farm4.static.flickr.com/3128/...40a9a847b2.jpg


And of course foam rolling. My foam roller is such a piece of shit though. I need to get a new one, but have been putting it off forever.
I've also considered getting a thera cane. I think that would be a worthwhile investment.
Remember you're talking to an ultra runner first and weight lifter second, third, maybe even fourth. I dont say it to brag, just that I am no stranger to IT issues. That figure four stretch works but my matrix roller is probably the go to.



Also, the Stick is helpful for some things.

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