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  #1  
Old 09-02-2009
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Johan Johan is offline
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Default Pulling 495, failing at 517,5. Atrocious form

I'm glad I have started to make videos out of my workouts. I had no idea how bad form I use in most exercises. Deadlift is one exercise that feels "natural" to me. So I always assumed I have pretty decent form. It feels like I keep my back straight etc. But when watching this video I realize I have a lot of work to do on my deadlift. I hunch my lower back, I don't drop my hip low enough(I almost stiff leg the mutherfucker) and so on. Nark I need your eye again to tell me where I go wrong, because I can see it on the video. But I cant feel it when doing the deads.

Strange thing is that I never get any pain from doing deads, I would expect my spine to hate me for lifting like this.

I also did some light squats to try and work on my squat form. But I am still leading with my knees, not involving my hip enough and going to shallow, even with just 220 ibs. Of course I was pretty toast after the deads, but anyway. This is bugging the shit out of me

http://www.youtube.com/watch?v=ZoRKLm6jjEs
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Old 09-02-2009
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Gr8 idea... i have been milling over the idea.... but i workout in such a large gym, it would make a big scene...
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Old 09-02-2009
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My plan of action to correct this is to go lighter for a while. I wont pull conventional deads, I will give weightlifting style deads a try with hips starting very low, like in the video below.

http://www.youtube.com/watch?v=DhwsCCtsaDk

I will also do more work with rack pulls along with shrugs to strengthen my upper back and more work with deads standing on a box to work more on the starting strength. Both will be done with a bit higher reps. 6-8 instead of my usual 1-3.

I will do a SHITLOAD of hip mobility work. Stretches, mobility drills and so on. I'l also take my hamstrings through stretching hell.

Any further suggestions any of you guys have I'l gladly take!
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Old 09-02-2009
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Quote:
Originally Posted by NightTrain View Post
Gr8 idea... i have been milling over the idea.... but i workout in such a large gym, it would make a big scene...
People look at me like I'm a weirdo or a cocky son of a bitch when I video my workouts. But I am used to stares from all the strange westside powerlifting exercises I throw into my routines. It is a bit annoying though.
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Old 09-02-2009
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Gatdamn man.

You're strong... But hell, it's like you got strong doing all the wrong things.

Firstly, you start with the bar too far away from your body.

It should make contact with your shins at the start.

Roll it in before you try to pull it.

You start the movement with a rounded back.

How you're able to do this without pulling stuff out of place, I don't know.

On the way down, nothing happens from your hip to your ankle.

You just drop the weight.

No need bend... No postural change.

You just drop it.

You're pulling with your lower back only..
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Old 09-02-2009
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^^ Hopefully it means I can add a solid 30kg to my max when I get decent form

I'm just at loss right now on how to begin fixing it, since I wasn't even aware of how poor it was. When I pull it feels like my back is straight all the way through even though its bent all the way through. Super weird!
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Old 09-02-2009
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now im scared to video mine on monday....
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Old 09-02-2009
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Start by rolling the bar closer..and keeping it in contact with your shins.

That should put you in a better place.
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Old 09-03-2009
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I'm gonna start with that next time!
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Old 09-25-2009
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495? johan I remember you pulling much more previous, no?

I've been working on my technique as well....I do sumo style with my hands spread too far apart and changing things up :)

glad to see you bro!
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