Deadlift technique

[Cormac]

I really want to break the 225 kg barrier in the deadlift. It's a goal iv'e had for a long time now. This is a set of 6 with 172kg. Any technical advice would be greatly appreciated. 



www.youtube.com/watch?v=EE6NCSgUm_Q


Just some background information about myself as I am new to this forum. I have been weight training for about 3 years, my best lifts are: Squat 145kg, Bench 97.5 kg, Deadlift 193kg. As regards reps recently I have hit 126 3x5 in the squat, 90 kg 3x5 in the bench and 180kg 1x5 in the deadlift. My 193kg deadlift was very simple so I think 200kg would be no problem right now.

My training right now focuses on 2 big lifts a day and 3 sessions per week.

Day 1 Bench 5,5,5+                                                day 2 Deadlift 1x 5+                                                                             day 3 Front squat 5,5,5+
         Squat 5,5,5+                                                         Seated DB shoulder press 5,5,5+                                                           overhead press 5,5,5+
         db bench 3 x 6-8                                                    Sumo deads 3x6-8                                                                               weighted chins 5x5      
         1 arm rows 3 x 8-10                                               curls 3 x 10-12                                                                                    DB Bench 2 x 6-8
         weighted planks 3 x 30 secs                                     double overhand deadlift holds 3 x5 5 sec holds at the top                          Rear delt flies 3x15
                                                                                                                                                                                            weighed planks 3 x 30 secs

[scottmitchell74]

We have the same goal! I topped out at 480 pounds at 181 but I'm still striving again for 500 (this time at 165).

To me, I like your form in that video. I have no problems with it, except I think you're jerking the weight at the bottom and that might lead to a bad habit as the weights get heavier. ? Maybe some other more astute lifters will have some advice. Good luck and welcome to the forum!

[Cormac]

Thanks for the input, definitely something i'm going to have to correct if I want to be pulling bigger numbers. I'm 180 pounds or so at 5 foot 9 currently and one of my main goals when I started was to pull a 500 pound deadlift. 500 pounds at 165 would probably be a state record here in Ireland so hope it goes well for you.

Here's another video of me pulling 396 pounds x 5 from a different angle. Probably not the best quality but just wanted to film it from the front.
www.youtube.com/watch?v=leUbFWb5IXw

Any particular weaknesses I need to bring up or accessories I should incorporate would be greatly appreciated.

Thanks lads.

[osu122975]

Leaning over too far. Shoulders should be in direct line over top of the bar. Either get your butt down more or chest up higher. Stop jerking the bar. Get tight - very very tight, then pull. There should be slight tension on the bar before you pull.

Watch your shoulder on the initial pull. See how they come forward? You lose momentum jerking the weight because your body isn't lined up. The weight will NOT move until you are lined up. That's why there's a hesitation when you pull instead of good flow from A to B.

Also drive your legs into the floor and keep the upper back tight. Work as a unit.

Good pulling tho. Once you make those corrections you'll get better. Focus on some sub max singles in the 75-85% range to work on your technique and speed off the floor. Save the multiple reps for some lower weight as a warmup.

[Cormac]

Thanks for the technical advice. I think if I focus on chest up more I will be able to keep my shoulder in line better. I find it very difficult to deadlift an appreciable amount of weight in a static movement hence the momentum at the bottom. But I have thought I probably jerk it too much in at the initial pull. I definitely have some work to do. I have been implementing sumo deadlifts as a secondary movement to help my power at bottom, and it makes me focus on driving my legs harder as well. Thanks for taking the time to give me some advice. 

[3speed]

^^^Very good advice.

You are approaching the deadlift as a pull.  That is why you are jerking the bar.  You are also starting with your shoulders rolled forward and your chest caved in - this makes your lockout much more difficult.  Most people think you pull on the bar to start the lift - WRONG ANSWER! Pulling up tends to make you lose your tightness and hunch you over. Instead, start with your chest high and your shoulders back while maintaining tension throughout your body and concentrate hard on driving your feet into the platform to start the lift. This will bring the hips, glutes, and legs into the movement. If you aren't familiar with the term "hip hinge", an internet search will help you there, but it is important to remember here that the conventional deadlift is performed as more of a hip hinge movement than a reverse squat which is an easy trap to fall into.

I really like the way you perform your deadlifts with a dead stop between reps.  That builds true strength.  However, - without going into details - there is still some leftover assistance from the preceeding rep.  That is why I totally agree with osu122975
about reps.  Most people will see better progress on deadlift from performing 10 to 15 singles with 80-85% of their 1rm than from performing multiple rep sets or pulling in higher percentage ranges.

If you will take a couple of months to back off of the weight and work on getting your form, technique and execution correct, you should be able to move well past where you currently are.

Good luck.

[Cormac]

Thanks 3speed I never even thought of deadlifting multiple singles 80-85% range. I have honestly lifted very few singles my entire lifting life but lifting 80% or so for multiple singles with proper execution can only mean good things when I attempt a pull at max capacity. You guys are gents thanks for helping me out.