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Started By
Message
re: Help fix my deadlift
Posted on 6/9/25 at 4:51 pm to Bleed P&G
Posted on 6/9/25 at 4:51 pm to Bleed P&G
I read most of these comments, but if I repeat something someone already said, please disregard it.
You're trying to stripper up your dead lift. What I mean by that is part of your first movement is locking out your knees so you stick your glutes out like a stripper. Your knees shouldn't lock out, even at the top, I've seen a ton of dudes pass the hell out because of locking out their knees.
A couple of tips and cues that will help.
You need to engage your glutes more. Your hip hinge should be moving this weight, not so much of your back, which is what you are doing. Picture a chain attached to your sternum and you are trying to pick up the bar from that chain.
Pretend you are standing on a towel. What you want to do is try to rip that "towel" in half by driving your feet apart. This will help engage the glutes as well. This is often called "spreading the floor".
You should keep a neutral spinal alignment the entire lift. Do not pick your head up. I used to tell people to find 2 points. One 5 ft on the ground in front of your bar, and another directly in front of you on the wall. Learn to transition your eyes to those spots without flexing/extending your spine (cervical, thoracic, or lumbar).
Learn valsalva maneuver and how to properly brace your core.
When you get more advanced and start moving heavier weights you should learn to pre-tension/pre-stretch your hamstrings right before you pull. This will add a little more force to your pull.
Deadlifting is extremely functional and is a great exercise. But, if done improperly it can really hurt a person. I never let my athletes do repetitive dead lifting on a barbell. I always kept them at 5 reps or less. The nature of the lift is one that taxes your body enough that form will break down over time. If you really want to do repetitive effort dead lifting, use a trap bar like someone else suggested. It is much easier to keep your form.
Hope some of this helps.
You're trying to stripper up your dead lift. What I mean by that is part of your first movement is locking out your knees so you stick your glutes out like a stripper. Your knees shouldn't lock out, even at the top, I've seen a ton of dudes pass the hell out because of locking out their knees.
A couple of tips and cues that will help.
You need to engage your glutes more. Your hip hinge should be moving this weight, not so much of your back, which is what you are doing. Picture a chain attached to your sternum and you are trying to pick up the bar from that chain.
Pretend you are standing on a towel. What you want to do is try to rip that "towel" in half by driving your feet apart. This will help engage the glutes as well. This is often called "spreading the floor".
You should keep a neutral spinal alignment the entire lift. Do not pick your head up. I used to tell people to find 2 points. One 5 ft on the ground in front of your bar, and another directly in front of you on the wall. Learn to transition your eyes to those spots without flexing/extending your spine (cervical, thoracic, or lumbar).
Learn valsalva maneuver and how to properly brace your core.
When you get more advanced and start moving heavier weights you should learn to pre-tension/pre-stretch your hamstrings right before you pull. This will add a little more force to your pull.
Deadlifting is extremely functional and is a great exercise. But, if done improperly it can really hurt a person. I never let my athletes do repetitive dead lifting on a barbell. I always kept them at 5 reps or less. The nature of the lift is one that taxes your body enough that form will break down over time. If you really want to do repetitive effort dead lifting, use a trap bar like someone else suggested. It is much easier to keep your form.
Hope some of this helps.
0
Posted on 6/9/25 at 6:45 pm to Bleed P&G
quote:
What size kettlebell and how many set/reps? How many times per week? I don't have a kettlebell, so I would need to get one.
They're just recommending KB swings to help you learn how to hip hinge. Sets reps and sessions per week doesn't matter. Youre just learning how to move. Just think of it as practice. Don't bother buying a KB either. Just use a DB or a plate
Posted on 6/9/25 at 10:37 pm to Bleed P&G
Rotate your elbows in and lock in those lats
Posted on 7/3/25 at 7:12 am to Bleed P&G
checking in are you improving your technique?
Posted on 7/3/25 at 7:42 am to lsucoonass
quote:
The moment the bar passes your knee clinch your arse cheeks and pressing your hips forward.
my coach used to tell me to imagine that I'm violently fricking the sh*t out of the bar.
Posted on 7/3/25 at 12:35 pm to aldawg2323
quote:
checking in are you improving your technique?
My technique is much better. The tips and cues in this thread really helped. I learned that I wasn't bracing properly, so that was leading to the back problems. I haven't had any back pain in the past couple of weeks after getting that fixed.
I've also fixed the balancing problem. The one issue that I still have is locking out my knees. Trying to work on that.
Posted on 7/3/25 at 9:23 pm to burgeman
quote:
Alan Thrall'
DO
NOT
MOVE
THE
BARBELL!!!!
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