A couple of days ago I started lurking around the ruggedmag forums, and today I noticed you posted videoclips of yourself preforming various lifts.
(http://www.ruggedmag.com/forums/inde...howtopic=10709)
Since I don't have an account there and don't know the members enough to know who's advice is credible, and who's isn't, I'm posting this here.
I was interested in the deadlift form in particular: According to most of the articles I've read about deadlift form what you're doing there is just about the most horrible way possible to preform a deadlift :/
Surely I'm missing something here, since obviously most of the people on rugged think it's ok and you're far more experienced than me, but the way I see it your back gets rounded at the beginning pretty bad. I used to do them like that at first too, and higher weight was actually easier to handle, but then I read a couple of pieces about form where it said to keep your butt down, raise with your upperbody at the same angle to the floor until bar gets to knee level(at the beginning upperbody should be at about 45 degrees to floor), and then lock out with the back. The way you're doing it, all the lift is preformed by the back and hamstrings.
The problem is that to flatten out that little curl I need to go much lower with my ass(torso 45 degrees to the floor), and from that point it's a completely different lift because now the glutes and quads are doing much more work, hamstrings are barely involved and the back works mainly on the second part of the lift and thus with about 50% shorter ROM (only going from 45 degrees to 0 as opposed to your technique where your torso rotates almost 90 degrees).
Anyone care to enlighten me? [img]smile.gif[/img]
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Weight: 155lbs
Age: 18
Height: 5'9
Bodyfat: ~12%
Max squat: ?
Max deadlift: 225x5
Max bench: 115x5
I have to go to work but Ill just touch on some points breifly:
Yes his back is round and he needs to keep his butt down and chest up.
Yes he stiff legs, but this is not a bad thing per se. Its not the way I would pull, but in olympic lifting I cant afford to pull that way.
In short, there's nothing wrong with a straight leg pull if it's your strongest pull. Many of the good conventional pullers in PL "straight leg" their deadlifts (EC is an example). To paraphrase Heavythrower: if you are a good conventional puller, that would indicate a stronger low back than hips, so to "straight-leg" a pull is the best way for these people to pull. They would not do so well if they used more hips and legs.
If you are seting prs with a more "straight leg " form, that means that is the best form for you. Now if Rev can pull more with his glutes and hips, thats an entirely different issue.
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Cool gq, that makes things somewhat more clear to me, however, no matter what kind of deadlift, it's always made very clear that the back should stay STRAIGHT. So of someone wants to pull a deadlift like that he HAS to curl his back a little bit, and as I mentioned in my first post to get rid of that little curl you have to go all the way down with your ass. Isn't curling the back like that just asking for injury?
__________________
Weight: 155lbs
Age: 18
Height: 5'9
Bodyfat: ~12%
Max squat: ?
Max deadlift: 225x5
Max bench: 115x5
I'll be the first to say that I have shitty deadlift form which is what I figured out through watching my clip, up until yesturday no one had ever critiqued my form including myself so I really had no idea what I looked like or else I would have worked on form earlier. I need to keep my ass down and my chest up which is what I'll be working on.
Another interesting point though, I'm closing in on 405lbs deadlift with that shitty form around 170lbs body weight which is a massive increase in strength from when I started seriously training for strength in late january...so form is definately a big issue, training smart is incredibly important and I'm working to correct my form currently. In the same token, there is a lot to be said about training your heart out and moving all the weight you can. Some of the strongest guys have the worst form ever, that isn't an excuse to lift with shitty form it's just something to realize.
Try not to think soley on form when you lift because you'll lose focus on lifting as hard as you possibly can (this is a problem I'm experiencing with my bench press), but try not to only think about lifting as hard as you possibly can and not have form down 100% which is what I have done on most of my lifts until this point. How is someone supposed to correct their form when they don't know what is wrong with it, this is why I posted video clips of myself. Don't take those video clips as examples of perfect form, that would be a massive mistake. So, you've found my mistakes which is good so maybe you can learn from them like I am. What I've learned 1) Train your form into the ground with a billion submaximal reps until it is completely flawless and natural under all weightages including maximal attempts, 2) Lift as hard as you possibly can and then lift harder.
Here is a quote from a strong dude at Rugged I like a lot, "Here's a Tom saying, " reasons don't matter, what happens matters." Here ends your daily Zen moment. ~ Tom". There is a lot to be learned from that.
Originally posted by Simon.: Cool gq, that makes things somewhat more clear to me, however, no matter what kind of deadlift, it's always made very clear that the back should stay STRAIGHT. So of someone wants to pull a deadlift like that he HAS to curl his back a little bit, and as I mentioned in my first post to get rid of that little curl you have to go all the way down with your ass. Isn't curling the back like that just asking for injury?
You'll find some competitive powerlifters maximal attempts have slite roundage of the back because the weight is truely their ultimate max or a little heavier and it may be their weaker area. So don't get confused if you watch competition videos and see this as that isn't routinely displayed in their technique usually. Under submaximal weightages you are correct that common practice is to maintain natural curvature of the spine throughout the lift...infact that is the case for almost all exercises except a few prescribed curved back variations.
Originally posted by Simon.: Cool gq, that makes things somewhat more clear to me, however, no matter what kind of deadlift, it's always made very clear that the back should stay STRAIGHT. So of someone wants to pull a deadlift like that he HAS to curl his back a little bit, and as I mentioned in my first post to get rid of that little curl you have to go all the way down with your ass. Isn't curling the back like that just asking for injury?
You should keep it straight, but if you have a really large gut or youre going for a brand new PR, then that isnt likely to happen. Rev doesnt fall into either of these categories so he should aim for a natural arch. And even when he goes for a new max attempt, he should strive to keep that arch even though the weight is going to make him round.
For more on back rounding, read this thread and pay close attention to it, esp to what Sturat and rossbow have to say.
I haven't hit that yet, my last max was 365 and I'm confident I could nail 385 without a massive struggle because 365 wasn't too bad of a grinder although it wasn't a walk in the park either. If I correct my technique I should be much more efficient in my pulls, so 405 is right around the corner for me but I have not pulled it yet.
You will be, don't stop pushing for bigger weights and work the hell out of technique. Nail your posterior chain relentlessly. Tell yourself right now you will deadlift 405lbs in the near future and make it reality, simple as that. Hell, in late january my deadlift max was 315lbs...so in 6 months time I will have put 80lbs on my deadlift if I hit 405 in july...but talk is cheap and I have not pulled 405 yet so I can talk more about pulling 405 after I pull 405 but not now. [img]smile.gif[/img] I'm not happy with 405 and I haven't even hit it yet, there are guys 115lbs out there deadlifting into the 500's. It kind of puts things into perspective. I don't mean to degrade anyone's goals I am just speaking personally on my thoughts on my own goals and where I am personally at. You can do whatever you put your mind to Jimbo.
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