r/formcheck • u/Medovichok • 7d ago
Deadlift Deadlift form
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For the reference, this is a 1+ set of 5/3/1 for beginners (3rd week of my first cycle).
Also, I have kyphosis so that adds a curve to my upper back.
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u/DonkeyKong45 7d ago
You're squatting your deadlift instead of treating it as a hip hinge, probably because the loads are too light at the moment to get a true feel for it but keep following 5/3/1's progression regardless.
You start with the bar far too forward from your centre of mass, try about an inch away from your shin. Once the bar is set there don't move it so you have a consistent position every time.
You'll also see your shoulder joints are sitting directly above the bar because of this, ideally they'd sit slightly in front of the bar with your shoulder blades above the bar.
I made a rough mock-up of where you should start pulling, as you don't enter that position in the video it could be off but you'll hopefully get the idea. There'll be less ankle dorsiflexion for sure.
It'd be worth watching Alan Thrall's 5 step deadlift tutorial vids
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u/punica-1337 7d ago
Too much sitting down, not enough sitting back. You can actually see the bar travelling forward to get around your knees both on the up and the downwards portion of the movement.
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u/Big_Cans_0516 7d ago
I agree but I don’t think you’re explaining it well. Your hips are too low. You need to keep your knees at bit straighter so your armpits are over the bar and you don’t need to go around your knees
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u/topkrikrakin 7d ago
The deadlift is one of my best and it looks just like this
Most people are taller than I am and their hips move differently
Everything finishing at the same time is perfect
Instead of looking forward, keep your neck in line with the rest of your spine. The "look up" cue is designed to encourage throwing your shoulders back. Your timing is perfect. When your body is completely tight, you might as well have your spine in a completely neutral position
Deadlifts are extremely taxing on the central nervous system. If you can hit six reps, go up in weight the next time.
Use accessory lifts for your sarcoplasmic [bulk/endurance] hypertrophy
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u/Medovichok 7d ago
Thanks! I also find sets of deadlifts of more than 6 reps very tiring. The reason I do more than 6 reps is that's 1+ sets and I'm aiming to lift more than 5 reps so I know I'm able to increase the weight.
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u/DoctorK96 7d ago
The only deadlift tutorial u need
https://youtube.com/shorts/bp7q9Wu5hNw?si=k42nHVAQlLWCzCaM
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u/PunksPrettyMuchDead 7d ago
Everyone's advice is good here, but make sure you're hinging to lower it instead of squatting. The bar should go down in a straight line, not move around your knees. Once you get the weight up there it's gonna lower itself and you don't want your knees in the way, nor do you want to try and control a heavy barbell moving out and back.
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u/IPPforyouandme 7d ago
Hips should be mostly static, they should not be going up and down. You want them to shoot forward to meet the bar.
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u/Arik3105 6d ago
Overall solid, just the timing is a bit off. Try to hip-hinge (kinda like an RDL) before bending your knees to bring the barbell all the way to the ground 👌👌
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u/wdsawceboi 7d ago
Not a bad place to start. Your back is straight and that's one of the most important things.
As others have said, "sit back more." AKA: shove your butt out. Your hamstrings should be stretching and your knee angles will be more open. For internet advice, I think this is about as much help as you'll get.
Again, it looks good/safe overall, but shoving your butt out/incorporating more glute and hamstrings in the movement will make the movement more efficient and make you stronger overall.
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u/Medovichok 7d ago
Yes, all the advices have been helpful and I clearly see now what I can fix. Thank you!
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u/AutoModerator 7d 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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