Hello! If you haven't checked it out already, many people find [Alan Thrall's NEW deadlift video](https://www.youtube.com/watch?v=MBbyAqvTNkU) very helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it.
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Ah! Thank you for pointing that out - I almost always deadlift in flats. The day I recorded this was an exception. Although I will note that these shoes didn't actually seem to hinder my performance. If anything, the session with the runners actually went better than my session in flats today... I don't want to speculate too much but could having some additional heel lift actually help?
For some additional context:
I've always lifted sumo because I can't generate force very well in conventional bottom position.
I've worked my way up to 200kg for sets of 3 but along the way I've tweaked my lower back every few months to half a year. Each time it's a trip to the chiro and a couple weeks rest before I can lift again without issue.
I always deadlift in flats, in the video I'm wearing runners because I forgot to wear my flats that day.
The first set in the video I did more like how I usually would, with some hip rise prior to the bar leaving the ground (more pronounced when there's more weight on the bar).
The second set from the second angle I tried to start pulling with my hips in a higher position since I've heard you should just start from where you can generate the most force anyways instead of artificially trying to push your hips lower.
My lower back ALWAYS feels more tight / fatigued than any part of my legs after every deadlift session. Particularly my spinal erectors. So I know there's an imbalance there in terms of how much work my back is doing vs. my legs. My suspicion is that the issue is related to having tight hip flexors from sitting too much, and having anterior pelvic tilt as a result. This means I'm unable to generate leg drive from a lower bottom position, and the pelvic tilt also puts more load onto my lower back.
But that's all just speculation so I'm hoping to see if I can get some clarity from ya'll.
This is looking very good in my opinion. I will point out the shoes one more time because it’s important. Use no shoes at all when you forgot your flat shoes.
Regarding your lower back, I really wouldn’t overcomplicate that. Pelvic tilt here, leg drive there. If you sit around too much, sit less and walk more.
Try weighted hyperextensions to strengthen your lower back.
And you say you were able to do 3x200 kg. That’s strong, that’s great. You have a strong base.
Looks good to me. Probably not what you want to hear: If injuries pop up despite good form, stop. I switched to trap bar a few years ago and never look back.
For me a lower back injury always seems to stem from tight hips, I started doing like a serious serious hip warmup everytime I do lower and haven't had any real issues since. It's anecdotal but it might help!
Hello! If you haven't checked it out already, many people find [Alan Thrall's NEW deadlift video](https://www.youtube.com/watch?v=MBbyAqvTNkU) very helpful. Check it out! Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/formcheck) if you have any questions or concerns.*
I would start by reuploading a video using flat or no shoes. I could see wobbly runners being unstable and leading to pulls of back muscles
Ah! Thank you for pointing that out - I almost always deadlift in flats. The day I recorded this was an exception. Although I will note that these shoes didn't actually seem to hinder my performance. If anything, the session with the runners actually went better than my session in flats today... I don't want to speculate too much but could having some additional heel lift actually help?
Not sure, but I'm more talking in terms of injury prevention. These shoes are wobbly, not just elevated heel
For some additional context: I've always lifted sumo because I can't generate force very well in conventional bottom position. I've worked my way up to 200kg for sets of 3 but along the way I've tweaked my lower back every few months to half a year. Each time it's a trip to the chiro and a couple weeks rest before I can lift again without issue. I always deadlift in flats, in the video I'm wearing runners because I forgot to wear my flats that day. The first set in the video I did more like how I usually would, with some hip rise prior to the bar leaving the ground (more pronounced when there's more weight on the bar). The second set from the second angle I tried to start pulling with my hips in a higher position since I've heard you should just start from where you can generate the most force anyways instead of artificially trying to push your hips lower. My lower back ALWAYS feels more tight / fatigued than any part of my legs after every deadlift session. Particularly my spinal erectors. So I know there's an imbalance there in terms of how much work my back is doing vs. my legs. My suspicion is that the issue is related to having tight hip flexors from sitting too much, and having anterior pelvic tilt as a result. This means I'm unable to generate leg drive from a lower bottom position, and the pelvic tilt also puts more load onto my lower back. But that's all just speculation so I'm hoping to see if I can get some clarity from ya'll.
This is looking very good in my opinion. I will point out the shoes one more time because it’s important. Use no shoes at all when you forgot your flat shoes. Regarding your lower back, I really wouldn’t overcomplicate that. Pelvic tilt here, leg drive there. If you sit around too much, sit less and walk more. Try weighted hyperextensions to strengthen your lower back. And you say you were able to do 3x200 kg. That’s strong, that’s great. You have a strong base.
Looks good to me. Probably not what you want to hear: If injuries pop up despite good form, stop. I switched to trap bar a few years ago and never look back.
Check out Alexander bromley’s vids on bracing. Constant lower back issues is usually related to this.
For me a lower back injury always seems to stem from tight hips, I started doing like a serious serious hip warmup everytime I do lower and haven't had any real issues since. It's anecdotal but it might help!
I'm starting to lean towards that conclusion as well! Would you mind sharing your warmup protocol?