The 4 Most Common Deadlift Errors (& How To Fix Them)
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Date: 2019-11-06
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Comments and reviews: 10
Diche Bach
Videos like this are great, except: how is a lifter supposed to know if they are doing it right or not? Even if my climbing gym where I lift had mirrors, I don't see how that would help on the deadlift much, given that the form has a lot to do with anatomical positions which are only visible in the sagittal plane. Your use of the recommendation to do things like 1: 19 stretch hamstrings, 1: 27 slightly popping your butt out like a bikini pose, 2: 03 include some moderate weight stretch-based exercises like Romanian deadlifts are all great examples of objective things the lifter can do which do not depend on assessment of actual back rounding. But at the end of the day, knowing for certain whether one's back is or is not rounded seems to be the real trick, and you cannot do that (it seems) without video of yourself, or else an expert viewing you. Someone needs to invent a garment or harness type of contraction that measures the degree of flexion in the lumbar spine and somehow signals to the user when it is outside of safe thresholds. The other option is that trainers develop more exquisite language for describing what a proper form deadlift feels like.
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Videos like this are great, except: how is a lifter supposed to know if they are doing it right or not? Even if my climbing gym where I lift had mirrors, I don't see how that would help on the deadlift much, given that the form has a lot to do with anatomical positions which are only visible in the sagittal plane. Your use of the recommendation to do things like 1: 19 stretch hamstrings, 1: 27 slightly popping your butt out like a bikini pose, 2: 03 include some moderate weight stretch-based exercises like Romanian deadlifts are all great examples of objective things the lifter can do which do not depend on assessment of actual back rounding. But at the end of the day, knowing for certain whether one's back is or is not rounded seems to be the real trick, and you cannot do that (it seems) without video of yourself, or else an expert viewing you. Someone needs to invent a garment or harness type of contraction that measures the degree of flexion in the lumbar spine and somehow signals to the user when it is outside of safe thresholds. The other option is that trainers develop more exquisite language for describing what a proper form deadlift feels like.
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Charlie Chilla
Hi Jeff love your science based videos. I have lifted for 47 years and went from 6 feet 5 at 130 Lbs to 260lbs. Please review your alternate dead lift grip as it really does put your bicep in danger of a distal bicep separation, I first separated my right bicep doing reverse grip bent over rows at around 430 lb. Then a few years later on alternate grip dead lifts on the left arm. Two tendon transplant surgeries later and some really huge Z shaped scars on my arms and 20, 000 later my biceps are reattached. Horrible feeling and you initially cannot curl 5 lb when you detach it. Just check out all the bicep detachment videos on line they all occur on the outward facing palm grip side. Hope you don't get offended. I often see guys in gyms doing it and I do not tell them as who wants to listen to a 61 year old.
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Hi Jeff love your science based videos. I have lifted for 47 years and went from 6 feet 5 at 130 Lbs to 260lbs. Please review your alternate dead lift grip as it really does put your bicep in danger of a distal bicep separation, I first separated my right bicep doing reverse grip bent over rows at around 430 lb. Then a few years later on alternate grip dead lifts on the left arm. Two tendon transplant surgeries later and some really huge Z shaped scars on my arms and 20, 000 later my biceps are reattached. Horrible feeling and you initially cannot curl 5 lb when you detach it. Just check out all the bicep detachment videos on line they all occur on the outward facing palm grip side. Hope you don't get offended. I often see guys in gyms doing it and I do not tell them as who wants to listen to a 61 year old.
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IoniaFlux
Lower back rounding that occurs at the bottom of the movement (where there is more knee flexion) is most often not caused by a hamstring issue. Instead limited hip mobility by the position and shape of the femur within the hip as well as biomechanical difference such as shorter arms, longer tibia, longer torso etc. can make you unable to lift the weight from the floor (standard 7. 5 inch) without some lumbar flexion. Unfortunately both of these problems are not able to be overcome, since changes within the soft tissue isn't going to solve these problem. The only solution would be to use either risers (rackpull) or a different type of deadlift.
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Lower back rounding that occurs at the bottom of the movement (where there is more knee flexion) is most often not caused by a hamstring issue. Instead limited hip mobility by the position and shape of the femur within the hip as well as biomechanical difference such as shorter arms, longer tibia, longer torso etc. can make you unable to lift the weight from the floor (standard 7. 5 inch) without some lumbar flexion. Unfortunately both of these problems are not able to be overcome, since changes within the soft tissue isn't going to solve these problem. The only solution would be to use either risers (rackpull) or a different type of deadlift.
reply
Jason Eddie
Hey Jeff, how are you? I've been working out for 2 years and I like to read scientific literature in my free time and watch YouTube videos to educate myself more. But it seems no one can answer my question. I'd like to ask about the difference between flexibility, hypertrophy, strength and endurance and whether one is achievable with poor dieting. Before working out, I was able to get my side and front split and I didn't even know how to eat properly, so how could that be? Thanks in advance bro, keep it up.
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Hey Jeff, how are you? I've been working out for 2 years and I like to read scientific literature in my free time and watch YouTube videos to educate myself more. But it seems no one can answer my question. I'd like to ask about the difference between flexibility, hypertrophy, strength and endurance and whether one is achievable with poor dieting. Before working out, I was able to get my side and front split and I didn't even know how to eat properly, so how could that be? Thanks in advance bro, keep it up.
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Bernhard Faerber
Hi Jeff, as a PT student it would be quite interessenting for me - as well as for other maybe - what your strategy for finding relevant studies looks like. Do you pay for full texts? Do you visit universities and use their PCs for full article access? It's not that I don't find any good studies when researching myself, I'm just curious of your ways of conducting research. BTW, I thoroughly enjoy every one of your Videos You put up amazing content. Greetings from Germany
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Hi Jeff, as a PT student it would be quite interessenting for me - as well as for other maybe - what your strategy for finding relevant studies looks like. Do you pay for full texts? Do you visit universities and use their PCs for full article access? It's not that I don't find any good studies when researching myself, I'm just curious of your ways of conducting research. BTW, I thoroughly enjoy every one of your Videos You put up amazing content. Greetings from Germany
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Alex Wallace - Performance and Fat Loss
Hey Jeff, great video. I notice one of the things that happened with me was that my upper back started rounding and then my lower back followed. I didnt have the muscular control to maintain thoracic rounding without the low back following. Pendlay rows helped me out with this. I created a video like this about the top 3 deadlift mistakes I see. We had one common mistake but a few different mistakes that we see. Anyway, Im a huge fan, great vid.
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Hey Jeff, great video. I notice one of the things that happened with me was that my upper back started rounding and then my lower back followed. I didnt have the muscular control to maintain thoracic rounding without the low back following. Pendlay rows helped me out with this. I created a video like this about the top 3 deadlift mistakes I see. We had one common mistake but a few different mistakes that we see. Anyway, Im a huge fan, great vid.
reply
arefin ahmed
Can someone plz help me. I'm 5'11 just coming of a bulk from being 143lbs to 153lbs. I gained approximately 2% of body fat. I'm sitting at 12-13% of body fat rn. I'm debating weather to go into a mini cut for 2 weeks or stick to my bulk. My estimated bmr was 3000 at the beginning of my bull and now its probably 3300. I was eating 3800. I have no idea what to do now. Should I keep bulking or do a mini cut. Macros for bulking were 55% carbs 25% protein 25%fats. Plzzzzz help
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Can someone plz help me. I'm 5'11 just coming of a bulk from being 143lbs to 153lbs. I gained approximately 2% of body fat. I'm sitting at 12-13% of body fat rn. I'm debating weather to go into a mini cut for 2 weeks or stick to my bulk. My estimated bmr was 3000 at the beginning of my bull and now its probably 3300. I was eating 3800. I have no idea what to do now. Should I keep bulking or do a mini cut. Macros for bulking were 55% carbs 25% protein 25%fats. Plzzzzz help
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Gerald Esterman
6: 08 Bro Jeff poses for the camera saying, Dude I'm so jacked I can take a heavy Deadlift into a shrug and still have energy to give the camera some love. King Kong ain't got ht on me, indeed (reference to a previous video there. A joke clip from a movie. I'm aware that casual swearing is crass) Great video as always Jeff. Bought one of your programs to show support and look forward to trying it out when I'm finished my current block of training.
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6: 08 Bro Jeff poses for the camera saying, Dude I'm so jacked I can take a heavy Deadlift into a shrug and still have energy to give the camera some love. King Kong ain't got ht on me, indeed (reference to a previous video there. A joke clip from a movie. I'm aware that casual swearing is crass) Great video as always Jeff. Bought one of your programs to show support and look forward to trying it out when I'm finished my current block of training.
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Russ Anderson
Lately, ive started getting a strange new pain when deadlifting. It happens shortly after the bar clears my knees i think. It sort of starts on the outside of my knee and runs a bit down along the side of my leg. The best i can describe it as is a hot pain. Thing is after it shoots down its fine, i dont get any more pain. I used to notice is during GHR's but this is a first for deadlifting. Any ideas or suggestions on what might be causing it?
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Lately, ive started getting a strange new pain when deadlifting. It happens shortly after the bar clears my knees i think. It sort of starts on the outside of my knee and runs a bit down along the side of my leg. The best i can describe it as is a hot pain. Thing is after it shoots down its fine, i dont get any more pain. I used to notice is during GHR's but this is a first for deadlifting. Any ideas or suggestions on what might be causing it?
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100Hasake
Can you do a video about how to track progress in lifts/strength/enudurance? I literally track every single weight and rep I do but there's so much variation depending on the day/mood/diet on that day that I can never tell if I'm progressing or not. Should I used the calculated 1 rep Max or average weight lifted trendlines that the app I use gives me? At this point I feel like it maY just be that I can't progress at all
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Can you do a video about how to track progress in lifts/strength/enudurance? I literally track every single weight and rep I do but there's so much variation depending on the day/mood/diet on that day that I can never tell if I'm progressing or not. Should I used the calculated 1 rep Max or average weight lifted trendlines that the app I use gives me? At this point I feel like it maY just be that I can't progress at all
reply
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