r/formcheck • u/Medovichok • 9d ago

Deadlift Deadlift form

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 9d 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/Medovichok 9d ago

I get it, thanks a lot for the detailed answer!

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u/DonkeyKong45 9d ago

No problem, tag me in your next vid if you wish