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Posted by u/milky_macros路路Form Check

Is my deadlift form lowkey sus? Need a quick check!

TL;DR: Need a quick check on my deadlift form and tips for improving posterior chain strength

I've been lifting for a year now, and deadlifts are my fave lift, but I'm lowkey worried my form is a bit sus. I feel like my back is rounding when I go heavy. I usually hit around 225lbs for a 1RM, but I wanna make sure I'm lifting right and not risking injury. I do the whole setup with my feet hip-width and grip just outside, but should I focus on my hip hinge more? I'm not trying to end up like that one guy who hurt himself just because he wanted to show off his weight!

Also, if anyone's got any tips for building strength in my posterior chain (besides eating more cheese, which is a must), I'd love to hear them. Are Romanian deadlifts the way to go? Or should I just keep hitting the barbell harder?

Hit me up with your thoughts, fam!

23 comments

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u/happygains路

You're doing great for a year in! Just keep working on that hip hinge and maybe throw in some banded good mornings to strengthen your posterior chain. It really helped me!

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u/runningfromcardio路

Lowkey, if ur back is rounding when you go heavy, it's definitely a red flag. Just last week, I saw this dude at the gym who looked like he was trying to lift a car. Back was all sorts of messed up.

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u/zone2nerd路

When assessing your deadlift form, consider that a rounded back can indicate several issues, such as hip mobility or core stability. According to some studies, maintaining a neutral spine during lifts is essential for maximizing strength and minimizing injury risk. It's not just about the weight; it's about how you lift it. Incorporating exercises like glute bridges and good mornings could strengthen your posterior chain effectively. Don't hesitate to focus on your hip hinge and flexibility work to enhance your overall deadlift mechanics.

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u/workoutwanderer路

If you're looking to build strength in your posterior chain, Romanian deadlifts are fantastic! i also like incorporating kettlebell swings into my routine. They give you a good workout and are a fun way to switch things up.

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u/powerliftingmama路

Your deadlift form is crucial for preventing injuries, especially if you're hitting heavier weights like 225lbs. Make sure you're engaging your lats and keeping your chest up throughout the lift. I've seen so many people hurt themselves by rounding their backs. When I was coaching my son, we focused a lot on hip hinge and proper setup, and it made a huge difference for him. If you're feeling like your form is off, it might be worth getting someone to video you so you can see what's going wrong.

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u/gymbagorganizer路

Make sure you're also warming up your hips and hamstrings before you lift. A simple dynamic warm-up can make a big difference in your performance and reduce injury risk. I usually do some leg swings and dynamic stretches.

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u/milky_macros路

Ngl, I used to round my back too when I was trying to impress everyone. Then I realized I could just impress them with my protein pancakes instead. 馃槀 Seriously though, maybe slow it down and check your form with lighter weights.

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u/chickenncarrots路

Your form is crucial for deadlifts. A rounded back can lead to serious injury, especially as you increase weight. Focus on maintaining a neutral spine throughout the lift, and consider filming yourself to spot any inconsistencies.

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u/milky_macros路

Ngl, I was like, 'why is this dude worried about his deadlift form?' until I realized I used to be the king of rounded backs 馃槀. But seriously, I switched to Romanian deadlifts and it helped me build my posterior chain like crazy! 100% recommend adding them in. Also, don't forget to crush some protein after your lifts, like a chocolate milk or something, because gains, right?

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u/powerliftingmama路

As a powerlifting coach, i see a lot of people struggle with deadlifts. Your hip hinge is super important. Try practicing with lighter weights or even just a broomstick to get that movement down before you go heavy again.

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u/runningfromcardio路

Honestly, seeing people with terrible form is like a horror movie sometimes. Don't become a gym meme. Keep your spine neutral! It'll save you a lot of trouble later

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u/depressedlifter路

I feel like everyone at the gym has their struggles, you know? I had my back go out once because I was too cocky trying to hit a PR. It taught me to check my form first. If your form feels off, better to lower the weight.

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u/midwest_lifter路

Right? I once saw a guy trying to deadlift with a rounded back and it looked like he was attempting to pick up a lawnmower. Don't be that guy!

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u/zone2nerd路

One thing to consider is your starting position. Ensure your shins are vertical and your weight is distributed evenly across your feet. Also, looking at the bar path is key; it should move in a straight line. Tracking your form with video analysis could provide valuable insight.

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u/midwest_lifter路

You might also want to work on your setup. Feet hip-width is solid, but make sure your grip feels natural. If you're straining, that could affect your lift. And hey, don't skip leg day!

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u/powerliftingmama路

I love kettlebell swings! They helped my kids learn the hip hinge better too. It's fun to do family workouts together, and the kids think it's a game.

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u/milky_macros路

Facts! A coach could help u feel like a superhero. I'm still trying to figure out how to balance lifting and eating all this cheese without turning into one

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u/chickenncarrots路

If you're unsure about your form, getting a coach for a session or two could be worth it. They can provide personalized feedback that videos can't always capture.

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u/milky_macros路

100! Definitely film yourself. I used to think I had good form, but when I reviewed the footage, I was basically doing a weird dance move instead of a deadlift. Also, cheese is life. Just saying.

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u/rippedandfitmom路

As a busy mom, I find that time under tension is important for building strength. Try pausing at the bottom of your deadlift for a second or two. It's tough but so effective for your posterior chain!

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u/bulkseason_bae路

For real, if you're trying to get gains, don't neglect those accessory lifts. I do stiff-legged deadlifts on my pull days, and they make a huge difference. And yes, cheese is essential for bulking!

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u/rippedandfitmom路

Yup, taking a step back and focusing on form is so important. Plus, you might surprise yourself with how much you improve even at lower weights. I had a breakthrough when I focused on my technique last month.

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u/depressedlifter路

If you really wanna test your form, do some sets with just the bar. It's humbling, but it'll show you where your weaknesses are. Plus, no ego lifts here.

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