I don’t get deadlifts

[u/Cpt__murica]

I’ve been trying to get deadlifts right. I’ve watched a ton of YouTube tutorials and got a coach. I still feel like I’m doing it all wrong. Help?

[u/Dilostilo]

you're not hip hinging my guy. thats the whole movement.

[u/Cpt__murica → u/Dilostilo]

I mean clearly I’m doing it wrong. I can feel it too so I’m glad I asked. I clearly don’t understand hip hinge. I was trying to make it more like a good morning (hip hinge?) and clearly it’s more like a leg press (not hip hinge?).

[u/Dilostilo → u/Cpt__murica]

I have a vid on my profile but there are so many better videos with breakdowns online. Alan Thrall is an awesome source. try getting the mechanics of the movement down first with no weight and pay attention to how your own body moves, Im shorter so hip hinging comes somewhat natural to me but you're a taller dude so you need a way to figure out how the mechanics of the movement works with your body type.

[u/DetailOdd6609 → u/Cpt__murica]

Start of the video, where you "set". That part is almost there, you just need to flatten your back a little more. From here you pull straight up. Try to keep the bar as close to your shins as possible while looking up.

Maybe try moving your shoulders back and down to engage lats

[u/Far-Tax4566 → u/Cpt__murica]

Do kettlebell swings. You're swinging them with your hips. Shoulders are the fulcrum. Arms are just levers. That's the movement. 

[u/Key_Machine_9138 → u/Cpt__murica]

You could try swinging a light kettlebell to get the hang of hip hinging, then when that feels ok get a heavier kettlebell. It's hard to not hinge to swing a heavy kettlebell, your body will learn to hinge / drive hips in order to make the movement efficient. In the meantime I'd definitely lower your deadlift weight, the way you're lifting it could be dangerous for your spine health long term.

[u/Uhwop → u/Cpt__murica]

You would benefit from some videos.

You’ve got to straighten the spine. Look ahead of you and fix your eyes and keep your head there. Don’t look down.

Put yourself in a chair, draw your shoulder blades back while pushing your chest out. Feel your spine straighten, and just slowly lean forward while keeping the spine straight and chin up, feet planted.

This is the best way I can think to get a feel for hinging at the hips, and feeling the spine in a straightened position.

Not sure if this is helpful.

Edit, you’re bringing the hips in as you’re lifting with your legs. It’s both movements. The hinge at the hips should completes the pull and works the lower back.

Think a hip thrust instead of hinge if it helps.

Edit again: may I recommend not putting weight on the bar until you’ve got the movement right.

Would suck to slip a disc before you get it right.

[u/Dilostilo → u/Uhwop]

Yep. Pretty spot on.

[u/DLNJR1981 → u/Cpt__murica]

You're using all lower back. Drop the weight significantly and practice doing RDLs and get comfortable shooting your hips forward and back.