Common Mistakes In The Deadlift & How To Fix Them
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- เผยแพร่เมื่อ 8 มี.ค. 2023
- Starting Strength Coach Ray Gillenwater discusses some common mistakes people make while performing the deadlift and what steps you can take to correct them.
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To the point(s) with no time consuming anatomical over analysis. Love this channel.
Incredible insight! Thanks for sharing
Good tips about flattening the back and not squatting too low. I'll come back to this video to remind me. Subscribed today.
Thanks! I moved my knees into the correct position today and it felt like a completely different exercise. Couldn't believe the difference!
Hell yes 💪🏻
It works best when your knees are down on the bed, and you're biting a pillow... With a couple caulks in your but whole.
@@common_sense2022tf dude
@@common_sense2022Sus
@@common_sense2022gross dude
I just learned more in this one short video tutorial than in the last 10 I watched. I am so grateful. Thank you.
Awesome tips. Thanks a ton. 👍❤
I’ve watched several deadlift how to/tutorial videos and this one was by far the best. Thank you 🙌🏽
Thanks for your information
Absolutely love Starting Strength!! Another great video. No nonsense - lots of applicable information. Great work
Much appreciated 🍻
awesome! I have the book as well and want to take the in person seminar in the future!
I have to come check you out in Boston. I would love to see what I need to do with my physical limitations.
Thanks Ray. Always learning
Me too, cheers 🍻
I like the idea of pushing away from the floor. I’m going to try it!
Awesome content as usual!
I actually needed this, I've been struggling with the bar getting away from my shins, and I think I might just be on my toes without realizing it because I automatically shift my weight back before each rep, but it causes flexion in my back. Will work on finding proper balance before each rep
Excellent and feel free to email me a form check as a thank you for your help in the comments section.
You're supposed to switch your weight back for each rep, when your boyfriend is pounding seamen into your but whole.
Gold. Really thanks! 💪
You're very welcome 💪🏻
Thank you !!!!!!!!!
Fantastic info
💪🏻💪🏻
Ray, great video no BS only the facts, just like your press video, thanks
You're very welcome 🍻
You just prove me i have been doing the right thing thanks for that.
Great tutorial
Thank you 👍
Superb instruction.
Much appreciated 🍻
I had a 550 DL at 23 now I struggle with 400. Of course this is like one session after a 2-year break due to an injury I think I might be because I'm using steel plates and they smash on the floor and I used to use Olympic bumper plates the 45 pound plates maybe they give me a little bit more off the ground in terms of size @@xmoogoox
Awesome standing vertical Ray! It’s twice what mine is!
Damn our lineage!
Is there a significant advantage of having your toes out? I’ve always been taught if I have the ankle mobility to always keep my toes forward. Just curious and appreciate your input!
7:21 didn’t know Bud Bundy is training at SS gym. Nice.
How many elite lifters deadlift in elevated heel shoes?
One error you should include which I was doing, don't touch and go. Do resets on each lift. Also on the eccentric (down) part of the lift I go about the same speed as going up at least for now at my current lift weight not sure if that's an error though.
Yep, otherwise it's not a "dead" lift.
The “push away” was the kick for me. The bar would drift forward and hurt my back if I tried to “pull” the bar. Great stuff.
Hopefully ur pro now but in case ur not its a push the floor away while doing an air hump
@@SolareofAstora I don’t think I’ll ever be pro. I’m consistent with my training frequency but I’m always learning.
that's funny that "incorrect" version looked more like leg press, than the "correct" one, when his knees straightened way before his hips.
Ray looking like an absolute unit
My man 💪🏻
What's the song playing at the end?
Excellent video Ray and John! Also, nice vertical Ray 😅 I've made all these mistakes deadlifting. The ones I still have to focus hard on are, not dropping my hips (maybe my knees are coming too far forward), and not allowing my elbows to bend. The elbow bending is the very hardest for me. I don't know why. I do not realize they are bending until I watch a recording of my self doing the lift. It's a constant work in progress.
In regards to shoes vs not...I think besides the heal pushing you forward, it comes down to hamstring flexibility. I'm terribly inflexible. While this has improved over time from lifting, it's much easier for me to get into proper position with no shoes. I prefer no shoes. But I do deadlift with lifting shoes from time to time.
Try "turning your elbows in" - that should help you keep your arms straight 👍
@@xmoogoox Thanks as always Ray. This certainly helped. I have never turned my elbows in...did I miss it in the SS book? Nonetheless, it really gave me a feeling of being 'locked' to the bar. Fantastic. Thanks again.
@@a_woman_who_loves_to_lift Thanks for the info! When you say deadlifting shoes though, are you referring to the normal lifting shoes with an elevated heel? Or something different? I love my Adidas Powerlifts for squatting and pressing because of the stabilization they provide and the strap. I just wish I could just remove the elevated heel for deadlifting, and they would be perfect! Maybe next product idea for SS! Lifting shoes with removal heel inserts, with locking mechanism on back. Remove for deadlift, slide and lock insert in for all other lifts!
@@mattb8135 you're very welcome
@@mattb8135 yep, your normal lifting shoes. Lift in the Adidas!
Should you squeeze the butt at the finish of a dead lift ( hit thrust)? I am always confused about the finish part of a dead lift 😢
Thanks for the video, Coach Ray. I have a question about shoes. I've watched other videos that talk about using lifting shoes for deadlifts, and it all makes sense, but how do you feel about deadlifting in Adidas wrestling shoes? I have a pair and they have a hard bottom like lifting shoes, but they are flat which seems better for deadlifting. Thoughts?
Those are fine
Barefoot is the way
You're welcome and yep, those will work fine.
@@rmmichael95 why? And why not with weightlifting shoes?
Because he watched a TH-cam strongman do it barefoot once.
My understanding is that to finish the lift, you throw your hips forward to straighten up and get the bar the last bit up.
awesome
I Definitely need a mirror after following all steps just to ensure that back and hip is in right position cuz let me tell u , you can have bad form for months then when u reach the 200 plus range that's when the injury ""which happened to me :( """" , may come . So let's all commit to having a technique day ,or just at the end of one of our weekly sessions, where we practice form for compound lifts
you can simply record yourself. Looking in the mirror while deadlifting, at any angle, is not a smart idea
@Francesco-cj3oi Yes recording yourself is a great tip. You can also glance at ur back and hip position when u first touch the bar and then look forward before lifting the weight , if u have a mirror beside you. Kindly explain why that is not a good idea
@ElendilandNarsil thanks for ur sympathy. I wish u well. I agree the video was perfect.
@@interestingvideos4046 because once you start looking forward your perception changes
@Francesco-cj3oi ok thanks for your suggestion.
I recently found out my home deadlift setup was wrong. I have been doing deficit deads for a couple years now!! My bar height to the bottom is 6.75"!! I googled reg. height and it says 8.875". This explains the ATG setup I would feel and alwaays struggled the first few inches off the floor. I;m going to change out plates and try a new PR this week.
Yea I definitely need to work on multiple issues there 😂
Kick ass on the granny deadliftin'.
Isn't it the best??
@@xmoogoox I noticed her upper back was exceptionally rounded. She an older woman so I assume she's kyphotic. Is that amount of curvature acceptable in her case? And have you seen the reduction of kyphosis in older populations with increased upper body strength?
@@kyler7917 yep this ends up being a bony impingement situation that has to be worked around. We do our best based on the member's capabilities and limitations.
After years of training, I'm still looking for the perfect program to deadlift. Is 5x5 still relevant or maybe going heavier with only 1-3 reps ?
Check out practical programming.
Warm-ups and 1x5 on current 1x5 personal record
What issues, if any, do you commonly see in the eccentric phase of the deadlift?
The hips and knees are unlocked with the wrong timing, so the bar ends up either behind or in front of mid foot and the lifter has to reset
Deadlifting is so friggin intense. I made an error once and was hurt for a week. I religiously take my setup seriously with this lift.
Everyone is telling me different s*** just pick up the weight and then when it's easy put more weight on
What are actually the advantages of lifting shoes in the deadlift?
Arch support plus metatarsals are squished together and not moving around on you under load.
Does it also load the quads more?
@@VeritasPanther a bit, yep
🤚guilty about the knees but i find that the only way to get comfy at the bottom position, if i move them back in line with elbows i round my back way too much. Would you say there is a possible mobility issue?
It's not supposed to be comfy
If it's extreme you might start on a rack pull and slowly work it down to the floor but the pulling position should not be "comfortable"
Francesco is right. Feel free to post a video to the SS forum for feedback.
Same here. I ve just tried it.
🤔one more cue, i don't feel my hamstrings doing much, it's all on glutes and core in my case. Obviously i feel the legs working but glutes are the dominant mover. Also i don't feel my lower back working or hurting at any point
Noticed a lot of people wearing lifters instead of flats, any particular reason?
Edit- I should have watched the whole video before asking
The guys wrists aren't neutral. Does that mean the weight is too heavy?
Regarding shoes for deadlift: Are you saying lifting shoes are better than regular gym shoes? Or are you saying they are better than barefoot?
I totally agree that shoes that are not lifting shoes are probably not so great for deadlifting.
I would think that training without any shoes would be fine though, particularly if you build up to it.
I'm a old woman and am not deadlifting 500 pounds, but the human foot is well adapted to basic human movements, so lifting barefoot seems to work well for me---except when it's too cold in garage.
It's kind of a joke we are leaning into at this point. It's not a big deal but if you're already in your lifting shoes you may as well pull your deadlifts in them. If you prefer flats, great. We don't allow barefoot lifting in the gym - not worth the risk.
@@xmoogoox Thanks. Yeah, I guess I can see not wanting people lifting barefoot in a public gym for various reasons.
Anecdotal, but my lifting shoes are a blessing for squats but they make deadlifts harder on account of the elevated heel (I assume that's the reason), so I just wear regular old sneakers for deadlifts.
Deadlift in bare or socked feet. Train your feet too!
I have only one mistake when doing deadlifts. My spine.
ADIDAS: All Day I Destroy A Spine
I would like to know why Starting Strength changed their deadlift form from the older books to what they teach now. Because the new version is wrong.
What changed?
Curious to know what is wrong with the SS version.
@@xmoogoox Does it matter? Eric Shuty says it's wrong, so it's wrong..duh!
If you have SI joint pain or SI joint issues: Use a wider foot stance like sumo. The regular way will get you injured 100% of the time
Incorrect
@@xmoogoox
At least it worked for me. Search for advice on deadlifting with SI joint pain. You wont find any.
I feel like it’s impossible for me to flatten my back like that
Post a form check video on the SS forum if you want some feedback
So I took my shoes off for ... nothing?? :D
Hard to find an instructor that's not so insecure that he has to dye his arms blue, trying to say something that his words and actions don't. Lack of confidence doesn't make a good teacher.
hips too high , feet too narrow
Torture isn't funny in any context shame on you
Y'all area great and all but the whole schtick about "always in contact with the legs" is just wrong. Nobody competitively lifts like that, there is no point. You just introduce extra unneeded friction and mess up the bar path. The bar should travel close to the legs, but if your cue is "always touching", that just does more harm than good.
If it's creating enough friction to slow you down, you're extending your hips prematurely.
@@xmoogoox Valid. Or you can just do what 99.99% of powerlifters and weightlifters do in their pull and not have the bar touch the legs "the entire time" because of a dogmatic attachment to some strange thing Rip wrote in a book 18 years ago.
@@radreynolds8978 you mean the same powerlifters who cover their thighs and shins in chalk and absolutely keep the bar in contact with their legs?
Since when did powerlifters become the example for strength training?
You know what a "cue" is? You know what coaching is? Or do you just run your mouth online because it takes no effort?
Is a high heel oly lifting shoe preferred for the deadlift?
We suggest it, especially for novices
@Ray Gillenwater I would assume because it makes the back angle a better lever. Like how long femured lifters tend to have more efficient deadlifts