The link that Kane gave you contains everything you need to know to learn how to deadlift properly between the post itself and the links at the end.

All these 'cues' are just going to confuse you because you don't know which one is most important or to address first.

Looking in the mirror will mess you up. You need to learn your position through body awareness..proprioception.

If I recall way back when your deadlift position was better than it is now.

Edit*..Looked back through..i guess the deadlift problems never really got resolved.

Here's what they looked like first time I taped them..

http://i285.photobucket.com/albums/l...h_deadlift.jpg

Here's what they looked like after I got back into them, trying to remember all the cues I'd read here before, and from the Rippentoe book..

http://i285.photobucket.com/albums/l...eadlift190.jpg

And here's what they looked like after I got the cue to stay more vertical (which I took to mean taller, legs straighter):

http://i285.photobucket.com/albums/l...adlift1352.jpg

The first ones I did look kinda like the last variation, don't they?

Back to the drawing board... *sigh*


Feb 1, 09

10 min. w/u run

SPLIT SQUAT

nwx5x2
80x5x3

BENCH PRESS

115x5x2
150x5x3

CHIN UPS

10, 5, 5

FRONT AND SIDE PLANKS

50, sec, 30 sec, 30 sec

Feb 3

weight: 227

10 min w/u run.

SQUATS

95x5x2
190x5x3 (remember, adding bar weight now)

Knees aren't sore today, either.. I'm trying to concentrate on shooting my bum out first, so there's less strain on the knees, as per Ross's tip (was it Ross?)..

Seems to be doing the trick!!

PRESS

70x5x2
130x5x3

ROW

80x5x2
140x5x3

Jesus my upper back and neck is sore today!

Gotta remember to look up with my EYES, not so much my neck..

Knees are fine, though! (knock on wood)

I think there was some strain from the squats and presses on the lower back, too..

Oh well, good strong back after a few months of this, hopefully.. :)

where's the beef? need protiens

??

You mean from the diet excerpt I posted a few pages back?

For protein I mostly stick to lean ground beef, skinless chicken breast, whey protein powder, cottage cheese, tofu, and yogurt..

In the summer I BBQ alot of strip loin..

Feb 6/09

10 min w/u run.

SPLIT SQUATS

nwx5x2
90x5x3

DEADLIFTS

135x5x5
185x5x2

http://i285.photobucket.com/albums/l...MVI_9450_2.jpg



I concentrated this time on not looking at the mirror (much), and trying to pull the weight straight up and down..

Can feel that I'm pulling the weight more with my back than with my legs, though, and my arms are rising faster than my hips.. :(

Need to concentrate more on pushing my legs through the floor than getting the weight up..



BENCH PRESS

95x5x2
160x5x3

Had to get a little help with the last couple reps (I had a spotter for the 1st time)..

What should my grip distance be?

The guy spotting thought I was a bit narrow at 21" (from index finger to index finger), and suggested something more like 29"..

Thoughts?

CHIN UPS

10, 6, 5

FRONT AND SIDE PLANKS

40 sec, 20, 20


I got some flavoured waxy maize (fruit punch)..

Hallelujah!

Still tastes like liquefied chalk, but at least it's flavoured.. :)

Where is your grip in relation to the rings on the bar?

Deadlifts look better. You're getting your hips through very late.

and i don't think your shoulder blades are getting over the bar.

what happens if you just straighten out your knees a bit in your starting position...and then move your torso forward to get your scap over the bar. that's what i had to do.

ok i'm no deadlifting expert but watching that video, there is hardly any leg movement at all happening, especially during the last few reps. they almost start to look like a modified good morning type movement instead of a deadlift. your butt is barely lowering at all when you're puttng the weight back down and instead you're bending over to compensate for that. the angle of your torso when you started your first and last rep was pretty good but in between it got increasingly to the point of being almost parallel to the floor which if i'm not mistaken puts your hips at a serious disadvantage and makes your lower back take the brunt of the work to do the lift. a thing that helped me out when deadlifting was to think of the movement like a spring. when a spring gets compressed, it all gets compressed equally and when it gets released it releases equally, all coils moving at once. i would say not to increase the weight anymore until you get these form issues taken care of or you could be at risk for serious lower back injury.

i used to train at a place that had those hex plates, man i sure hated them for exercises like deads and rows! Of course the entire time i trained there i NEVER saw anyone else do deads or rows anyway, lol!

On the deadlift, or the bench?

That's not the better part, I assuming.. :)

I'll try and get a video of me doing that..

Too do that I'd have to bend my knees. wouldn't I? And I thought I wasn't supposed to bend them till the bar was past my knees.. :02:

K, I'll keep it at 135..