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-   -   How I Fixed My Deadlift (http://www.abcbodybuilding.com/forums/showthread.php?t=95982)

arian11 09-21-2013 03:21 PM

How I Fixed My Deadlift
 
http://www.youtube.com/watch?v=Dwi0JEjDa-w

I figured I'd make a thread to see if anyone is interested. Basically, my deadlift form use to suck...real bad. Finally, one day, I decided that I was tired of it and wanted to make some changes. I've slowly improved and it is much better these days, though not perfect. This video (I know, it's long), goes through the process I took to fix it. You can see how my form slowly improved over time and got better and better at higher intensities. Maybe it'll be helpful for someone. If you got any questions, ask away. Thanks.

Kenny Croxda 09-21-2013 08:26 PM

Some Back Rounding is Okay.
 
Quote:

Originally Posted by arian11 (Post 927217)
http://www.youtube.com/watch?v=Dwi0JEjDa-w

I figured I'd make a thread to see if anyone is interested. Basically, my deadlift form use to suck...real bad. Finally, one day, I decided that I was tired of it and wanted to make some changes. I've slowly improved and it is much better these days, though not perfect. This video (I know, it's long), goes through the process I took to fix it. You can see how my form slowly improved over time and got better and better at higher intensities. Maybe it'll be helpful for someone. If you got any questions, ask away. Thanks.

When it come to heavy deadlift, the back is going to round. I have stated that for a couple of decades and posted it on multiple training sites.

A great example is...

Benedikt Magnusson 1015 Deadlift
http://www.youtube.com/watch?v=GCVZ80N-2Ns

This article by Contreras does nice job of breaking down the misconception that some back rounding is wrong and unnatural.

A Strong Case For the Rounded Back Deadlift
http://www.t-nation.com/free_online_..._back_deadlift

The Push With The Legs Misconception

This is one of those myths that won't go away.

Conventional Deadlifters

The firing sequence for a conventional deadlifter is: Back-Legs-Back.

Research by Dr. Tom McLaughlin (Phd Exercise Biomechanics/Former Powerlifter) has demonstrated that the lower back breaks the weight off the floor with conventional deadlifters. The the legs kick in.

Sumo Deadlifters

The muscle firing sequence for sumo deadlifters is: Legs-Back.

Sumo Deadlifters break the weight off the floor via leg drive.

Arian's Top Pull

As with most conventional deadlifters, you are strong off the floor and in the knee area.

You deadlift is harder at the top "finish" position.

Glutes

The finish position is all about hips and glute drive. You want to drive you hips through to the bar.

Contreras Hip/Glute Thrust movement will help.

Horizontal Back Raises will also help. Horizontal Back Raises overload the glutes in the finish position in basically the same manner as the top part of your deadlift.

Kenny Croxdale

jasonorland 09-25-2013 06:56 AM

Squat looks solid.

In my experience, squatting well for a while will automatically give you good deadlift technique. Just keep going and the minor flaws will iron themselves out.

Kenny Croxda 09-26-2013 12:28 PM

Quote:

Originally Posted by jasonorland (Post 927248)
Squat looks solid.

In my experience, squatting well for a while will automatically give you good deadlift technique. Just keep going and the minor flaws will iron themselves out.

Technique: Squats for Deadlifts

Squat and Deadlifts are two different animals.

Improving the technique in one does not transfer over to the other.

1) Each requires a different movement pattern.

2) The muscle firing sequence is different.

Development of Technique

Research by Dr. Tom McLaughlin (PhD Exercise Biomechanics/Former Powerlifter) has demonstrated that technique is developed in a movement by performing 1-2 repetitions with load of 85% of 1RM.

Research has demonstrated the muscle firing sequences is different with lower training load (let's say 60% or less), when it comes to developing the correct muscle firing sequence.

Load of 85% plus, more closely simulate competition 1 RM conditions. Thus, are more effective in developing the right muscle firing sequence.

Training Example

Let's say your max deadlift is 400 lbs.

Single Rep Technique Loads

340 lb (plus) X 1 Rep X ? Sets (400 X 85% = 340 lbs)

Set In Session

The number of sets performed are dependent on your technique with each rep.

The moment your technique falls apart, the movement must be STOPPED!

Continuing to perform reps with bad form will develop bad technique.

With that said, let me add this...

Sidebar

The majority of lifter (especially powerlifters) don't grasp the concept of how technique is developed or maintained.

They are over ambitious and end up pushing the movement to fatigue.

Once fatigue sets in it give birth to bad technique.

Fatigue

Fatigue is a vital component of increasing strength and muscle mass.

Jake Wilson has some great research about to be published on this.

However, there is NO place in pushing beyond fatigue with technique training. It is counter productive.

Quarter Squats

One strength movement that will help with the Deadlift is High Bar Quarter Squats, as well as the: Leg Press and Front Squats.

"The Devil's in the Details"

Minor flaws never iron themselves out without work.

Minor flaws are like weeds in your yard. The slowly creep in.

As with weed you have to constantly eliminate them when they creep in.

If not, you're yard end up being a weed patch.

Kenny Croxdale

rickck48 09-27-2013 07:19 PM

I tried clicking on the different titles to read more and I could not open them. It looks like some good info. RTR!

currtis22 08-04-2014 03:00 AM

DL Form
 
That was an impressive breakdown of your deadlift form, thanks for sharing that. What type of stretches/ techniques did you use to increase your mobility Arian?

rickck48 08-23-2014 03:56 AM

Hey let me know how you come out. I would to track and hear from you. Thanks.


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