How I Fixed My Deadlift
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.
Some Back Rounding is Okay.
A great example is...
Benedikt Magnusson 1015 Deadlift
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
The Push With The Legs Misconception
This is one of those myths that won't go away.
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.
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.
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.
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.
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.
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...
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 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.
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.
I tried clicking on the different titles to read more and I could not open them. It looks like some good info. RTR!
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?
Hey let me know how you come out. I would to track and hear from you. Thanks.
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