So I've been running candito's linear program for quite some time now and as the weeks got heavier I felt my form start to break down more and more while deadlifting. A deadlift variation where it’s okay rounding the back is the Zercher Deadlift (click to learn more). 2. The trap bar deadlift consists of three phases: preparatory, upward movement, anddownward movement. I did the usual 1x5 deadlift set and I thought I felt my lower back round so I got someone to record another set of 3. Before you ponder how many reps of deadlifts should I do, you should understand the advantage of warm up sets. Here’s a detailed breakdown of exactly what to do for a classic deadlift (often called a stiff-leg or Romanian deadlift) using a barbell. Lower the weight if deadlift form becomes too rounded to the point of risking injury. The video below is a long needed PR. Stiff is locked out, RDL is soft bend in the knee. And I am here to help you never mistake them again. The deadlift is one of the most effective exercises for overall body development. Deadlift Form Critique – detailed exercise technique breakdown… In this blog we’re going to break down Proper Deadlift Form & show you how to correct some common deadlifting technique mistakes. However, 9 times out of 10, people’s hip height at the start of a deadlift is perfectly fine. Feet too wide: As mentioned above, many beginners don’t allow enough room for the knees to travel without collapsing inward. The hex bar puts less stress on the lumbar spine and requires less technical proficiency than barbell deadlifts. In the Big 3 Routine, a fixed set-rep pattern is used. Deadlift Form Breakdown, Please Help Hi everyone, I'm kinda new to the forums, been on the program for 8 weeks now. ALSO – a stiff leg deadlift is not the same as RDL! If I want to do truly high rep / l This rep absolutely killed by CNS and the next day I woke up with extremely sore lumbars/erectors. Hip height at the start of the deadlift riles up the internet form police more than any deadlift issue except for spinal flexion. See the next section for an instructional GIF of the move. Rack Deadlift – all variations that can be done with a standard barbell can be done on the rack machine as well, helps with training and form Stiff leg Deadlift – the knees stay almost stationary compared to a traditional deadlift, great option to focus on your legs, especially hamstrings as well as the lower back. Active stabilization means that the core musculature is what is holding the position of the lower back. Deadlift form breakdown? This is basic geometry. The video: Easy Deadlift vs Romanian Deadlift Form Breakdown. But the fact is they’re not. Learn to hinge well, progress to the rack pull, and earn your way to the full-range move. Too much back rounding: Focus on keeping the chest upright while sticking the butt out. Although the standard deadlift with an Olympic barbell is the most common way to do deadlifts, hex bar deadlifts are becoming an increasingly popular way to perform one of the most hardcore weight-lifting exercises. Common Deadlift Form Problems. Another way to look at this is as long as we are actively stabilizing the spine and not passively stabilizing, we should be fine. If you practice and warm up with an empty barbell, you will perfect the pull and form used during deadlifts. Preparatory Phase: Stand inside the trap bar and grasp the handles centered on the grips (if a dual-handled trap bar is used, you will grasp the … Romanian deadlift and Conventional deadlift are often used, and/or referred to as the same movement. The grip is double overhand. These can be done with light dumbbells, or more commonly, an empty barbell.