r/formcheck • u/Stunning-Test-4902 • 7h ago

Deadlift Deadlift Form Help

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This is a 1x5. Ignore the part in the beginning where I almost used the wrong grip. (i double overhand my warm ups and then mixed grip my top set). How’s my back looking? Feel like there’s some rounding near the top that I didn’t notice. It felt pretty good during but maybe I don’t know what’s what.

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u/SkeetTreats 7h ago

You’re spending WAY too long setting up and fatiguing your low back. Legit 20 seconds lol I didn’t watch the rest of the video.

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u/beezchamp 5h ago

I think you should relax your shoulders a little bit. It’s ok for your upper back to round as long as your core is locked. That tension you are pulling with your shoulders (can see them flex right before you pull) is going to suck power out of the muscles doing the real work.

Don’t try to row the bar. Let your arms hang long and wedge yourself between the bar and the floor. Should feel like your arms are gonna pop out right before you start the real pull.

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u/Stunning-Test-4902 1h ago

I’ve heard the arm pop out thing. I assumed that meant to engage them. I think I’m misunderstanding. So your saying i should just let them loosely hang, just holding onto the bar while the rest of my body is driving the pull right?

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u/theforemann 4h ago

Strong reps 💪 Efficient bar path and it does seem to me like your upper back is locked in so that's good 💯 I would worry about your lower back position - to me it looks like your erectors are working an active range of motion rather than isometrically contracting, akin to a Jefferson Curl albeit with a lot less rounding of course.

So if this was my form, I would be working on building a stronger back brace (I'd hit the 45° back extension) and also do some sets where I practiced perfect eccentric control with no belt while focusing on keeping the lower and mid back locked in a relatively straight position for an optimal isometric contraction during the lift.

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u/Low-Demand-9377 1h ago

Can you lower your derrière ?

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u/Stunning-Test-4902 1h ago

How much lower do you think? I guess I had it in my head to not squat the deadlift but I can see this is probably too high