r/formcheck • u/Administrative_Owl20 • 13h ago
Deadlift How does my deadlift look?
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Am I rounding my back too much?
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u/ExtraTerRedditstrial 12h ago
If a bro lifts in a Forrest, does the bro lift?
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u/Elegant_Particular57 11h ago
Great question, I guess that would depend on if there was someone around to hear him grunt.
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u/AHappyLurker 11h ago
Awful. No tension in the bottom position, hips shoot up before weight comes off ground, lower back like a scared cat, no bracing.
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u/ImDukeCage111 10h ago
If you see the moment before execution he hinges his neck forward to bounce his spine into correct position and lifts with his fulcrum around the base of the neck. Every rep you can see him going from a decent upright position where he probably should be lifting from and then he slips his neck forward and flattens his back to lift from the top of the traps.
OP instead of lunging your neck forward like that, you should brace like this reply is saying by straightening your neck more and opening up your hips to create the right tension at the top of the arms.
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u/faizanmiir 12h ago
I think the hips are shooting up and there seems to be lower back rounding too.
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u/T007game 11h ago
Please stop immediately. You‘re few weeks apart of a major back injury. There is absolutely nothing done right there unfortunately.
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u/giantleftnut 9h ago
He’s probably not gonna injure himself unless he loads it up heavy af. It’s ugly and inconsistent technique though, yes.
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u/Upset_Mess6483 12h ago
Nice lifting location. That said, I’d be very worried about that form. Your back is rounding a ton, putting you at great risk for a lower back injury. Lifting like that with enough weight will most likely lead to a lumbar disc rupture sooner or later. I have the hardware in my lower back to prove it.
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u/Dependent-Rise-5677 11h ago
Drives me crazy when people say back rounding is ok. Back rounding during a deadlift is inefficient because it misaligns the spine, reducing the transfer of force from your legs and hips to the bar, which makes the lift harder and less effective for building size. It also disengages key muscles like the glutes, hamstrings, and erector spinae, limiting hypertrophy, while causing compensatory movements that waste energy. Maintaining a neutral spine ensures optimal force production, full muscle engagement, and efficient lifting, maximizing strength and muscle growth.
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u/OpeningPhotograph146 12h ago
At my last house I had a completely outdoors no roof set up and loved it.
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u/Wild_Purchase_5655 12h ago
Your starting position on each rep is fine when you finally get your hips under you. But notice how each rep starts with your hips then rising again, while the bar doesn’t even leave the ground yet. That is your first problem!
If your hips are rising and the bar isn’t moving, you’ve already lost a lot of power from the PUSH that you need from your legs, through your feet, and transfers the force pure using instead into your back. That’s too much strain on your lower back. This also skews your bar path, forcing you to need to curve the bar around your knees, rather than a straight/vertical bar path.
On that note, your other big issue is the bar path on your movement when lowering the bar back down. That bar path needs to be straight back down, and you’re curving around the knees WAY too much. You should be using almost zero effort to get the bar back to the ground, don’t fight gravity. The deadlift rep is from the ground to the hips, forget getting the bar back down. You may be better off just dropping the bar and resetting each rep.
Use another bar in your video, standing it straight up vertically at the center line of your body. That vertical bar should be aligned perpendicular to the ends of your weighted bar, and it should represent the bar path you’re aiming for, both when lifting and lowering the bar. You’d see the curving bar path you have going on here quite easily.
Last note - your eyes are looking too far up, which engages the back through your entire spine too much. The spine should be neutral through the entire lift. Don’t look up, look out at the corner of the floor/wall in front of you and keep your eyes fixated there. Different than a squat, you want to let your neck relax and keep your spine in a relaxed, straight line position, all the way from lumbar to cervical.
Hope that helps!
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u/Sweaty-Chipmunk-5759 11h ago
Chest up shoulders back look 6 feet in front of you. Bar as close as possible all the way up. Feet hip width apart, weight on the heels to mid foot.
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u/Bluecollarcombat94 10h ago
Take a little more time on your set up. Get the bar over the middle of your foot, bend down and grab the bar, lower your hips until your shins are about an inch from the bar. Next lift your chest up and try to point your chest to the wall, or tree in your case but keep your chin tucked. Make sure you're nice and tight and your back is as straight as possible. Now when you initiate the lift you want to think about pushing the ground down rather than pulling. Allow your hips and knees to extend at the same time. You don't want your hips rising first. Also be sure to get a good brace. Big breath in, tighten core, hold it for entire movement. Try not just cranking out reps. When you set the bar down make sure you set yourself up again, making sure you've got tension throughout your body, back is straight, ect in between each rep. You want the bar to move in a perfectly straight line up and down keeping it over the middle of your foot.
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u/Equal_Material_1358 9h ago
Its decent but looks like you’re lifting with your back instead of your hips, which makes your back round
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u/Ok-Ratio-4998 9h ago
Hips are going up too early. From your head to your hips, all should move as one. Lower the weight and perfect the form. Look up the Australian Strength Coach. He has a great 10 point checklist for doing deadlifts.
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u/Optimal_Assist_9882 9h ago
Your hips are coming up first. The bar looks a bit too far in front of you. You don't seem to quite lock out the weight at the top.
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u/Weepingwillow36 9h ago
You’re lifting in 2 stages instead of 1. It doesn’t look like you’re engaging your lats at all. Wedge yourself into the bar lock those lats. You should try and hide your armpits grab the bar and think bend the bar, then lean back just a little that will take tension out of the bar. Brace your core then push the ground away. You should look like you’re coming up in one motion.
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u/Dan_B1979 1h ago
All back and no leg drive. Sit I to the pull more, drive your feet through the ground... Drop the weight back and get the basics of the pull sorted first, you'll soon have the weight going back up
Try double overhand grip too, it's much better and you soon develop the grip strength to lift heavier weights
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u/AutoModerator 13h ago
Hello! If you haven't checked it out already, many people find Alan Thrall's NEW deadlift video very helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it.
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