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View Full Version : 395 x 1 DL Form Check



mattburns
02-20-2009, 12:03 PM
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Any comments on form? It feels fine to me but when I watched that back it looks like my legs are out of synch a bit if you get my drift. I'm 6"3' and have very long legs so i don't know if this is a factor.

I want to make sure my form is bang on before I start pushing myself further as I don't fancy injuring my back.

Chalky Palms
02-20-2009, 12:36 PM
Looks like your locking out the legs a bit too early. It was a good SLDL though.

-JM-
02-20-2009, 12:54 PM
Looks like your locking out the legs a bit too early. It was a good SLDL though.

Agreed. I should know, I start to do it too once any significant weight is on the bar.

I think keeping the hips lower for longer will fix this. I dunno :scratch: working on it myself.

squat huge
02-20-2009, 05:25 PM
I agree with Flynn and Chalky Palms. It also looks like your knees come inward at the beginning of the lift. This is very common when maxing on squat or dead lift and can be problematic. I used to have this same movement pattern until it resulted in a torn patellar tendon. It stresses the MCL as well. There are a couple causes, the more popular diagnosis being a lack of strength or simply awareness in the gluteus medius. There are tons of exercises to remedy this, the most practical in my opinion are single leg squats. Make sure to allign your knee, hip and foot. If you can not do one just hold on to something for assistance, and progress from there. Usually someone as strong as you can fix it just by being aware of it and focussing to counter it.

RonnyB
02-20-2009, 08:29 PM
You made this rep much harder than it needed to be, the idea is to have your legs and back lock out one after thee other, you straightened your legs and basically used 90% back half way through the pull, i bet you'd be surprised how much you could actually pull with proper form.

Notorious
02-20-2009, 08:33 PM
Get your ass higher before you start the pull. You should feel a stretch in your hamstrings. And make sure that the bar is against your body throughout the pull (couldn't tell if it was touching your shins at the beginning or not).

mattburns
02-21-2009, 04:08 AM
Thanks for all the comments, I guess being able to almost SLDL 395 can only be a good thing eh... :redface:

I get what you're all saying and I knew there was something up with my legs but couldn't put my finger on it, I think I need to concentrate on pulling it right up my shins from the off and keeping my arse down a bit longer. When I watch it in slow mo at 0:12 my legs are fully straightened out but the weight is only maybe 1ft off the ground leaving my back to do all the work.

Think I'll practice my form with some lower weight and try recording it before I think about maxing out again.

RonnyB: Hopefully when I do sort my form out I'll surprise myself and hit 500 :thumbup: