I'm sorry, but I'm more interested in the guy working out on the elliptical in jeans and a fleece in the background.. I mean, WTF?!
Also, it looks like your shoulders are too far forward. They should be behind the bar. I think your butt should also be a little farther back and down. Otherwise, I think it looks good, but I'm no expert.
Man, I hate Hex plates. They're especially annoying with deadlifts. And what the heck is with that music!
If you really want to improve your deadlifts, read the 3 part series by Cressey on t-nation--it'll help a lot. On some of those reps, it looks like your leaning too far back on lockout.
As for the above posts, the scapula should be over the bar (according to Rippetoe).
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Shoulders forward of the bar, scapula over the bar, starting position will be a bit different for everyone but i would just suggest slowing down, being more deliberate in your setup, and review your form with your camera after your set rather than looking sideways in the mirrors to check form.
My two cents, slow down, more weight on the bar, really focus on getting your back into the best natural arch, chest up, head neutral, and squeeze the weight up close to your shins.
Good luck, i think you'll have a pretty big deadlift once you get your setup tight.
The only thing I will comment on (because it actually hurt my back watching it-no offense intended) is that you are replacing hip extension with lumbar extension. You really need to work on firing those glutes more.
Xband walks, glute bridging and single leg training is your friend. Also do some hip mobility work. I would also suggest putting the bar on a block. I don't like your starting position (you did say you were really tall. But, you already seem to have that little c curve in the back which I hate to see)
Oh and I almost forgot. Retract those shoulder blades. Lots of rowing and thoracic mobility for you as well(weak scapular retractors and or poor thoracic mobility could be another reason you get the c look).
Regarding the shoulder blades, if I retract them any more, I can't reach the bar.. UNLESS I bend my lnees more, which would have me squatting the weight up, which was my mistake before..
Der, I was totally before thinking that was just a pic and was wondering why you were asking for form input from a pic and not vid.
I'm wondering if lowering your ass a bit to start will help, so that you're not finishing off with an RDL movement.
Its like you're doing the movement in 2 steps rather than one. First you're extending your legs, then your back. Rather than just coming up and having glutes work with your quads to extend yourself all together… if that makes any sense. Is why I wonder if slightly tweaking your starting position will help that (in addition to all that other great input you've already gotten).
Der, I was totally before thinking that was just a pic and was wondering why you were asking for form input from a pic and not vid.
Me too! It wasn't until I read the comments about there being music, etc that I realized it was a vid! But, I have nothing constructive to add. I'm still ironing out my own form. Wish my video camera wasn't broken!
Seriously. I had the same thoughts as Aoife had on the deadlift form. It looks like it is being done in two distinct steps.
I was concerned about him lifting the last part of it completely with his back.
Quote:
Originally Posted by Aoife
Der, I was totally before thinking that was just a pic and was wondering why you were asking for form input from a pic and not vid.
I'm wondering if lowering your ass a bit to start will help, so that you're not finishing off with an RDL movement.
Its like you're doing the movement in 2 steps rather than one. First you're extending your legs, then your back. Rather than just coming up and having glutes work with your quads to extend yourself all together… if that makes any sense. Is why I wonder if slightly tweaking your starting position will help that (in addition to all that other great input you've already gotten).
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Regarding the shoulder blades, if I retract them any more, I can't reach the bar.. UNLESS I bend my lnees more, which would have me squatting the weight up, which was my mistake before..
Hmmm...
I looked at it again. And actually the shoulder blades don't look all that bad.
But, the first part of my post really did concern me. Power from the spine is one of the greatest predictors of injury. Spread the floor, pretend like someone is pressing directly down on your sacrum and drive with dem hips.
Oh, and one more thing, put some weight on the bar. I think part of your form problem is due to the fact the weight is so light. If you watch the video you are almost tossing the bar forward on your descent.
Ive seen MUCH worse, but there are quite a few issues that you have. My advice is to check out the deadlifting articles on t-nation.com they have a bunch of them will all the common issues.
Also, i'd recommend starting with rack pulls at below the knee and going a bit heavier.
But if I had to pick the things that really stood out to me it would be:
1) too much lumbar extension instead of hip extension
2) Do not shrug or pull the bar up.
99% of the movement in a deadlift should be below the waist. The hands are like hooks, the traps, shoulders, and upper back should ancor the shoulders into a neutral or slightly retracted position, the entire torso becomes rigid, but there shouldn't be much extesion above the waist. So all of that above the waist is really supporting isometric strength. All the movement comes from straightening the legs and extending the hips (knee extension, hip extension). Hope this helps.
Like someone above said, spread the floor, but also dont think of lifting the weight off the ground. Instead think of pushing the floor away through your heels.
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