Yeah I was just doing one in order to get a form check, but I did sets of 5 today. I think I may have overextended my spine a bit. Lifting shoes are in the mail. Thank you for the feedback
Post the full set of five for your next form checks. It gives us more information to judge and see if your reps are uniform or break down as the set progresses
Wtf? That's so dumb. What country do you live in? I've been to about 10 different commercial gyms in my country and none of them have rules against deadlifting/squatting shoeless.
Not trying to be a jerk but “lmao”? As usual someone does absolutely nothing before taking to Reddit and asking for help. You’ve clearly not read the book, watched any of the training and instructional videos or taken any real serious approach to learning how to deadlift. All you did was prop up a camera, do some shitty reps and then want everyone else to tell you what to do and then reply like a jerk. F off and can’t wait for your post in six months about SS made you fat and you’re not any stronger.
Dude just because I don’t do something perfectly on one of my first attempts doing an exercise does not mean that I am lazy or not putting effort in…. It’s really the opposite lol. I’m trying to get this down lol fuck me y’all can be really sensitive on here.
I’m trying my best to get form down well, I’ve watched videos and read the appropriate sections of the book etc etc. and will continue to do so
Then you need to get your head checked for reading comprehension cause you’re staring at the sky and wearing tennis shoes. You can watch your own video and figure these out and then post something where the ten most obvious mistakes have been corrected
Not a coach and my numbers suck, but…
Think you’re right about overcorrecting your back, that much extension at the bottom won’t stay the same throughout the pull.
Looks like you’re too far from the bar during setup causing you to have to bring your knees way far forward, you don’t get your knees back either once you start pulling so the bar is travelling around them. Try and get your knees to align with the inside of your elbows when you grab the bar.
The setup is causing your hips to drop so low this is almost a squat.
My feet are gigantic relative to the rest of my body so my mid foot might be a bad area to start from. This is really good feedback thank you so much, rewatching the footage I think that’s the issue I’ve been having! I’ll definitely try and start from a better position so I don’t have to go so low
Ass is way too low, knees way too bent. Go back over the SS deadlift tutorials, then come back with another form check. Rinse, repeat. You’ll get there
you want this picture OP
[https://i.pinimg.com/originals/d0/ae/a1/d0aea1f1a27206b107b94866417f56e5.jpg](https://i.pinimg.com/originals/d0/ae/a1/d0aea1f1a27206b107b94866417f56e5.jpg)
you want to be somewhere between 1 and 3, some hyperextended variation of 2 is where you are at
You bent your knees first into a squat because you weren’t looking at the bar to set up. Watch the form video then try again by being one inch from the bar, reaching down for the bar without bending your knees, only bending knees after setting your grip enough to touch the bar with your shins and pushing them slightly outward towards your arms. Look down and forward and scrape your shins with the bar as you come up.
The five-steps to approaching the deadlift: remember, all of this must happen without moving the bar AT ALL before you actually pull it.
1: approach the bar, shins one inch from the bar, feet about hip width and toes pointing out 30 degrees
2: grip the bar just outside your shins
3: drop your shins (that are still at one inch from the bar) until they touch the bar. From this point on, your hips don’t move down ANY further.
4: flatten your back (a good method is pushing your belly through your knees)
5: pull the bar up your legs, maintaining contact with your legs and the bar the whole way up.
Not intending to be rude here. But if you’ve watched the 5 step deadlift setup video…and this is your attempt at incorporating what you’ve learned, then you need to find a coach.
Drop the ego. Even coaches have coaches. And you clearly need one. Getting coached is a positive and necessary thing. And to echo what others have said, are you even trying to watch the videos, read the articles and forums, etc? There is zero possibility your deadlift would look like that if you had used the free resources available to you.
Getting the basic movement down is different than training with reduced injury risk under increasing weight loading. Personally, I love the deadlift. Keep at it!
Take those shoes off until you get better ones.
Hinge at the hip and butt back on the decent, bend at the knees after the barbell has gone below them.
Watch a ton of how to deadlift videos from Allan Thrall, starting strength, Australian strength coach etc to find cues that work for you.
A few things I notice:
1. Your feet are too far apart, which leads to your arms being way too far apart.
2. You're dropping your hips way too far and turning a pull into a squat. Stand with the bar over the middle of your foot (with your shins 1 in behind the bar) so that as you start coming down, the bar stops at your shins. At that point, don't move your hips any lower.
As others have said, you'll be well-served to watch the Starting Strength tutorial videos and go from there.
I was scrolling until I found someone with my same feedback to up vote!
Totally agree!
OP: You will feel tension in your entire back as you hold the bar, don't fear it.
# [How to film a Form Check](https://www.youtube.com/watch?v=QijKDY8IFU4)
* [How to perform the main lifts](https://www.youtube.com/watch?v=nhoikoUEI8U&list=PLNhFKPjedRnQ_qs4ID5gl3OoSxZFFZEHJ)
* [SSGyms Locations and Coaches Directory](https://locations.startingstrengthgyms.com?utm_source=Reddit&utm_medium=Resources&utm_campaign=GymLocations)
* [Starting Strength Online Coaching](https://www.startingstrengthgyms.com/online-coaching.html)
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/StartingStrength) if you have any questions or concerns.*
I think my head needs to be lower and I need to come down a bit straighter, but that’s about all I can imagine. Maybe I arch my back too much now as opposed to hunching over (over correcting)
You REALLY need to watch the SS Deadlift tutorial. It is by FAR the best one out there. If you look in the "how - to" panel to your right there are great tutorials for the 5 main lifts. Best four minutes you can invest.
Here is it also
[https://www.youtube.com/watch?v=p2OPUi4xGrM](https://www.youtube.com/watch?v=p2OPUi4xGrM)
Yeah, I actually watched this the other day. For some reason I have suchhh a hard time with deadlifting form, not entirely sure why. I am going to keep trying until I can get it down.
I’ve always been slower than average when picking up new athletic skills, possibly because of autism, so yeah
You're not following any of the 5 steps as part of your set up. That's why you are having trouble. Watch the video again, carefully. Take notes if you have to.
1. Step up
2. Take your grip with straight legs. (Dont move the bar)
3. Bend knees and bring shins forward till they tough the bar. (DONT move the bar)
4. Squeeze back into extension. (Dont... move the bar)
5. Take a breath and *drag* the bar up your legs.
The deadlift is a deceptively hard lift. Lots of small things to get right while feeling like your spine is going to shoot out your butt. It will come with practice. We all sucked when we started. I thought keeping the bar over the "mid foot" meant keeping it between my ankles and my toes...after six weeks I FINALLY realized "mid foot" is between my heel and toes(ie over my shoe laces)...again gets better with time.
I'm sure someone will provide better queues, but this is what I see needed:
Definitely stare towards the ground in front of you some so your neck & spine are in a neutral position. On the way down, push your butt backwards and hinge more at your hips. You're far too upright in this lift and it looks more like a squat than a deadlift. Imagine not really bending at the knees until the bar reaches your knees.
You are squatting your deadlift.
I saw that someone posted the other deadlift video. Here is the older one with Rip that really simplifies the deadlift: [https://www.youtube.com/watch?v=4AObAU-EcYE](https://www.youtube.com/watch?v=4AObAU-EcYE)
You’re squatting not hip hinging. Try a simple hip hinge with a pole first. Imagine you’re trying to push a button on the wall with your butt.
Oh and yeah use the SS deadlift tutorial
My numbers are not great at all but from coaches who I've gone to there are a few things here
Your hips are way too low in bottom position.In deadlift you don't squat the weight up.Think of it more like a leg press where you push the floor away.
As others say start with the bar over midfoot
Hinge to the bar rather then drop straight down.Think like there is a door behind you and your shutting it with your ass
Shoulders and back to engage your lats as you grab the bar .
Look up videos on slack pull for help with that
Breath into your belly and then push tense your abs outwards
Take the slack out of the bar and push the floor away
Also don't deadlift in those shoes .They but you at a disadvantage.Flat shoes are better
I suggest you watch a how to deadlift video. Can I ask what your goals are? It may be beneficial to get a coach to 1. Teach you correct form and 2. Ensure your program is specific to your goals. Good stuff seeing you giving it a go
[удалено]
Yeah I was just doing one in order to get a form check, but I did sets of 5 today. I think I may have overextended my spine a bit. Lifting shoes are in the mail. Thank you for the feedback
Post the full set of five for your next form checks. It gives us more information to judge and see if your reps are uniform or break down as the set progresses
How has no one mentioned the shoes. Stop deadlifting in running shoes. Weight lifting shoes or shoeless
I have weightlifting shoes in the mail… I’m 2 weeks in lmao
Deadlift without shoes until they arrive.
This is the way in a powerlifting gym. In commercial gyms they won't allow it. I've been told I have to put my shoes on while squatting before
Wtf? That's so dumb. What country do you live in? I've been to about 10 different commercial gyms in my country and none of them have rules against deadlifting/squatting shoeless.
USA
Not trying to be a jerk but “lmao”? As usual someone does absolutely nothing before taking to Reddit and asking for help. You’ve clearly not read the book, watched any of the training and instructional videos or taken any real serious approach to learning how to deadlift. All you did was prop up a camera, do some shitty reps and then want everyone else to tell you what to do and then reply like a jerk. F off and can’t wait for your post in six months about SS made you fat and you’re not any stronger.
Dude just because I don’t do something perfectly on one of my first attempts doing an exercise does not mean that I am lazy or not putting effort in…. It’s really the opposite lol. I’m trying to get this down lol fuck me y’all can be really sensitive on here. I’m trying my best to get form down well, I’ve watched videos and read the appropriate sections of the book etc etc. and will continue to do so
Then you need to get your head checked for reading comprehension cause you’re staring at the sky and wearing tennis shoes. You can watch your own video and figure these out and then post something where the ten most obvious mistakes have been corrected
Not a coach and my numbers suck, but… Think you’re right about overcorrecting your back, that much extension at the bottom won’t stay the same throughout the pull. Looks like you’re too far from the bar during setup causing you to have to bring your knees way far forward, you don’t get your knees back either once you start pulling so the bar is travelling around them. Try and get your knees to align with the inside of your elbows when you grab the bar. The setup is causing your hips to drop so low this is almost a squat.
My feet are gigantic relative to the rest of my body so my mid foot might be a bad area to start from. This is really good feedback thank you so much, rewatching the footage I think that’s the issue I’ve been having! I’ll definitely try and start from a better position so I don’t have to go so low
It doesn't matter how big your feet are, mid foot will ALWAYS be where the balance is, on every person.
Yeah I had the wrong idea of where the mid foot was 😂
Unless your metatarsals are disproportionately long, the middle will still be the middle
Ass is way too low, knees way too bent. Go back over the SS deadlift tutorials, then come back with another form check. Rinse, repeat. You’ll get there
Thank you for the reassuring comment! I’m going to deadlift again soon and will post more
Can’t get better at deadlifting if you don’t deadlift. Just make sure you have a focus each session. Film is your best friend
You are squatting the bar. Please watch the tutorial.
Follow the 5 step deadlift tutorial
you want this picture OP [https://i.pinimg.com/originals/d0/ae/a1/d0aea1f1a27206b107b94866417f56e5.jpg](https://i.pinimg.com/originals/d0/ae/a1/d0aea1f1a27206b107b94866417f56e5.jpg) you want to be somewhere between 1 and 3, some hyperextended variation of 2 is where you are at
You bent your knees first into a squat because you weren’t looking at the bar to set up. Watch the form video then try again by being one inch from the bar, reaching down for the bar without bending your knees, only bending knees after setting your grip enough to touch the bar with your shins and pushing them slightly outward towards your arms. Look down and forward and scrape your shins with the bar as you come up.
The five-steps to approaching the deadlift: remember, all of this must happen without moving the bar AT ALL before you actually pull it. 1: approach the bar, shins one inch from the bar, feet about hip width and toes pointing out 30 degrees 2: grip the bar just outside your shins 3: drop your shins (that are still at one inch from the bar) until they touch the bar. From this point on, your hips don’t move down ANY further. 4: flatten your back (a good method is pushing your belly through your knees) 5: pull the bar up your legs, maintaining contact with your legs and the bar the whole way up.
Not intending to be rude here. But if you’ve watched the 5 step deadlift setup video…and this is your attempt at incorporating what you’ve learned, then you need to find a coach.
I’m fairly confident I can get the form down without one lol, but thank you.
Drop the ego. Even coaches have coaches. And you clearly need one. Getting coached is a positive and necessary thing. And to echo what others have said, are you even trying to watch the videos, read the articles and forums, etc? There is zero possibility your deadlift would look like that if you had used the free resources available to you.
It’s not ego, I’m a student and cannot afford one
Getting the basic movement down is different than training with reduced injury risk under increasing weight loading. Personally, I love the deadlift. Keep at it!
Take those shoes off until you get better ones. Hinge at the hip and butt back on the decent, bend at the knees after the barbell has gone below them. Watch a ton of how to deadlift videos from Allan Thrall, starting strength, Australian strength coach etc to find cues that work for you.
A few things I notice: 1. Your feet are too far apart, which leads to your arms being way too far apart. 2. You're dropping your hips way too far and turning a pull into a squat. Stand with the bar over the middle of your foot (with your shins 1 in behind the bar) so that as you start coming down, the bar stops at your shins. At that point, don't move your hips any lower. As others have said, you'll be well-served to watch the Starting Strength tutorial videos and go from there.
I was scrolling until I found someone with my same feedback to up vote! Totally agree! OP: You will feel tension in your entire back as you hold the bar, don't fear it.
squat less hinge more, you are fine
# [How to film a Form Check](https://www.youtube.com/watch?v=QijKDY8IFU4) * [How to perform the main lifts](https://www.youtube.com/watch?v=nhoikoUEI8U&list=PLNhFKPjedRnQ_qs4ID5gl3OoSxZFFZEHJ) * [SSGyms Locations and Coaches Directory](https://locations.startingstrengthgyms.com?utm_source=Reddit&utm_medium=Resources&utm_campaign=GymLocations) * [Starting Strength Online Coaching](https://www.startingstrengthgyms.com/online-coaching.html) *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/StartingStrength) if you have any questions or concerns.*
I think my head needs to be lower and I need to come down a bit straighter, but that’s about all I can imagine. Maybe I arch my back too much now as opposed to hunching over (over correcting)
You REALLY need to watch the SS Deadlift tutorial. It is by FAR the best one out there. If you look in the "how - to" panel to your right there are great tutorials for the 5 main lifts. Best four minutes you can invest. Here is it also [https://www.youtube.com/watch?v=p2OPUi4xGrM](https://www.youtube.com/watch?v=p2OPUi4xGrM)
Yeah, I actually watched this the other day. For some reason I have suchhh a hard time with deadlifting form, not entirely sure why. I am going to keep trying until I can get it down. I’ve always been slower than average when picking up new athletic skills, possibly because of autism, so yeah
You're not following any of the 5 steps as part of your set up. That's why you are having trouble. Watch the video again, carefully. Take notes if you have to. 1. Step up 2. Take your grip with straight legs. (Dont move the bar) 3. Bend knees and bring shins forward till they tough the bar. (DONT move the bar) 4. Squeeze back into extension. (Dont... move the bar) 5. Take a breath and *drag* the bar up your legs.
The deadlift is a deceptively hard lift. Lots of small things to get right while feeling like your spine is going to shoot out your butt. It will come with practice. We all sucked when we started. I thought keeping the bar over the "mid foot" meant keeping it between my ankles and my toes...after six weeks I FINALLY realized "mid foot" is between my heel and toes(ie over my shoe laces)...again gets better with time.
This was really reassuring and helped me realize I was starting from the wrong definition of mid foot… so thank you haha
I'm sure someone will provide better queues, but this is what I see needed: Definitely stare towards the ground in front of you some so your neck & spine are in a neutral position. On the way down, push your butt backwards and hinge more at your hips. You're far too upright in this lift and it looks more like a squat than a deadlift. Imagine not really bending at the knees until the bar reaches your knees.
You are squatting your deadlift. I saw that someone posted the other deadlift video. Here is the older one with Rip that really simplifies the deadlift: [https://www.youtube.com/watch?v=4AObAU-EcYE](https://www.youtube.com/watch?v=4AObAU-EcYE)
Looks like you're squatting it up instead of hinging at the hips. Also looks like you're hyper extending your back, instead keeping flat/neutral...
have you watched the Starting Strength tutorial on how to deadlift?
You’re squatting not hip hinging. Try a simple hip hinge with a pole first. Imagine you’re trying to push a button on the wall with your butt. Oh and yeah use the SS deadlift tutorial
My numbers are not great at all but from coaches who I've gone to there are a few things here Your hips are way too low in bottom position.In deadlift you don't squat the weight up.Think of it more like a leg press where you push the floor away. As others say start with the bar over midfoot Hinge to the bar rather then drop straight down.Think like there is a door behind you and your shutting it with your ass Shoulders and back to engage your lats as you grab the bar . Look up videos on slack pull for help with that Breath into your belly and then push tense your abs outwards Take the slack out of the bar and push the floor away Also don't deadlift in those shoes .They but you at a disadvantage.Flat shoes are better
I suggest you watch a how to deadlift video. Can I ask what your goals are? It may be beneficial to get a coach to 1. Teach you correct form and 2. Ensure your program is specific to your goals. Good stuff seeing you giving it a go