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sumo deadlift
 | 
Netherlands decentyoungman 
streamable.com/5c136f r8 ? i know my head should be in line with my spine it feels like my upper back is rounding idk how to fix idk if my lower back is rounded? it always feels good and someone told me i didnt engage my lats... thought i did but guess i failed
2021-06-15 22:37
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you probably need to brace harder like you are about to be punched in the stomach and I would recommend looking up powerlifting queues for sumo
2021-06-15 22:42
8 replies
+1 brace harder and also retract the scapulaes (thingy on top of your back)
2021-06-16 01:14
6 replies
nah retracting upper back isnt necessary on deadlifts if u can keep a neutral spine
2021-06-16 01:48
5 replies
he isn't keeping a neutral spine though, not even close
2021-06-16 12:58
1 reply
ik but just said
2021-06-16 13:11
flexing the lats when starting the pull helps take slack out of the bar and makes the pull feel much easier, I highly recommend packing the lats back and down when bracing
2021-06-16 18:24
2 replies
ya ofc its best for beginners to do so but it aint necessary wrong or dangerous to deadlift with an arched upper back as it can help some pullers
2021-06-16 18:47
1 reply
yeah but a rounded upper back CAN lead to problems like lower muscle activation and rarely injury so like if you max out the rounding is ok but if its happening every time it is not optimal
2021-06-17 19:29
ohhh thanks
2021-06-16 01:40
You need a wider stance to engage hams first in the movement. You are thoracic rounding before you even lift, drop the hips with a wider stance, think about retracting your scapula and ass to the air and you'll leave yourself a neutral spine and be able to lift more. edit : when I say 'wider' i mean your hip position not your feet, they are in a good enough spot.
2021-06-15 22:44
2 replies
wdym by wider hip position? how do i widen my hips do you mean to tilt my pelvis? it does seem pretty bad now that i look at it
2021-06-15 23:06
1 reply
Yeah it's hard to coach it from here yknow? but look at your hip height and the angle of your pelvis, this is what is making you round your thoracic spine (also makes you lose power as it takes power out of the hamstrings) The lower the hips are the less 'reaching' you have to do with your arms to the bar height, so you will have to 'bend down' less.. lower hips = stronger/safer/more natural spine position. Maybe your hams are tight and you cant 'sit in' to the position as much, or glute weakness. Hope this helps edit: also Austrian guy makes a good point about even acceleration, you are kid of 'ripping' the bar, but not that much tbh just a minor thing
2021-06-15 23:39
damn bro you lettin off the lunk alarm at planet fitness bruh 😳👍 idk I’m not muscle dude looking good though
2021-06-15 22:44
2 replies
#44
DD | 
United States breasts
bro don't give away that you're fake flagging so easily
2021-06-16 00:32
1 reply
how am I giving it away
2021-06-16 01:42
#5
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Finland tuksu22
not bad imo. only thing i would change is i would take those shoes off and deadlift just with bare feet or get shoes with completely flat sole
2021-06-15 22:45
3 replies
idk might as well get a belt at that point
2021-06-15 23:09
1 reply
belt and straps are must
2021-06-15 23:25
#14
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Poland PHoVE
+1
2021-06-15 23:12
I'd smash that ass
2021-06-15 22:48
Gotta say form doesnt look TOO bad. Im not a specialist by any means, but i think you should start deadlifting in shoes that are flat and doesnt have any padding (or however the fuck u say it xd). It will give u a more upright starting position and better balance once you get used to it. (Good example would be vans, converse or just going barefeet.) Engaging your lats more is for sure something to look in to. A very good explainer on deadlift form is Tim Thebodeau. Timmytimmadome on tiktok or just Tim thebodeau on youtube. gl mens))))))))))
2021-06-15 22:48
i dunno just do normal deadlifts man. ur not sumo ffighta
2021-06-15 23:01
nice ass
2021-06-15 23:07
u wearing lifting gloves?
2021-06-15 23:10
6 replies
i have soft hands
2021-06-15 23:23
5 replies
Because you are wearing the gloves. ; - )
2021-06-15 23:46
1 reply
now you see why I wear gloves?
2021-06-16 02:40
bro cut that shit out. only wear straps for real heavy weight
2021-06-16 11:24
2 replies
no? I don't like how it feels. and they're gloves not straps
2021-06-16 11:52
1 reply
didnt say they were straps. but do you pussboy
2021-06-16 12:04
#15
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Austria Grundz
Better to perfect form on lighter weight if you feel there is an issue (Obviously). Overall form looks pretty good. You have a little bit of struggle at top of lift. Can use chains to help with acceleration at end of lift. Chains helped me improve acceleration dramatically.
2021-06-15 23:22
4 replies
really? it looks like shits rounded all over the place
2021-06-15 23:24
3 replies
No it looks good bro
2021-06-15 23:27
#24
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Austria Grundz
Use the chains in center on lighter weight. I swear it helps when you move to higher weights. The rounding will resolve through building even acceleration. The chains will gradually add resistance to the lift, allowing you to build endurance throughout the exercise. I always start super light and slow to make sure my form is perfect. I look like a pussy at first, but injuries are no joke.
2021-06-15 23:30
1 reply
ok maybe i try
2021-06-16 10:09
I could never really manage sumo, I can only pull conventional with some competence
2021-06-15 23:26
you are indeed a decent young man
2021-06-15 23:26
Link doesn‘t work
2021-06-15 23:26
#25
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Czech Republic Korenus
How much? I see 40kg on each side + lets say 20kg "the pipe" lol idk how to say it in english :D So its 100kgs +- ? Even if its more or less by 10kgs its still very impressive :)
2021-06-15 23:31
3 replies
the pipe = the bar and its 2x20 +5kg by the looks of it, so 110kg total.
2021-06-15 23:39
2 replies
#27
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Czech Republic Korenus
oh yes the bar i knew i knew it :D but still thanks mens :)))
2021-06-15 23:40
1 reply
yea 110. almost twice my bodyweight, im 62
2021-06-15 23:51
Upper back rounding is fine, but it seems that your lower back (lumbar region) is also rounding. Another thing worth pointing out is the fact that it's harder to remain stable with shoes like this. Have you tried taking them off entirely or perhaps using deadlift slippers? I myself use futsal shoes (firm, flat sole; firm, synthetic upper that keeps the foot in place). The soles of your shoes seem to be squeezing under the weight you are pulling - you are losing power this way. Have you tried using a lifting belt to help you keep your core tight? Perhaps straps would help? Sometimes bad technique stems from you wasting too much effort on keeping the barbell in your hands. How do you activate your lats? Do you "break" the barbell? I've noticed that for me it is easier to activate my lats during regular DL. EDIT #1: Also, do not exhale at the top, when you lock out the lift. Exhale at the end of the movement. EDIT #2: Are you using your diaphragm to breath in? Because it seems that you are breathing through your mouth.
2021-06-15 23:51
7 replies
In the last three reps you seem to be locking out by bending backwards instead of pushing your pelvis forward in a thrusting motion.
2021-06-15 23:55
theyre wobbling a little i guess but it doesnt really bother me, might as well indeed get a belt at that point but i wanted to get better form first i barely understand how to use core idk i just put my arms and shoulders down and squeeze my lats which holds my arms in place, kinda like they do on bench. i will try to externally rotate arms next time as a queue to activate lats yea guess im breathing through my mouth lmao
2021-06-16 00:13
5 replies
Deadlift recipe: 1. Plant your feet, barbell above the middle of your foot (usually the knot on your shoes). Your feet should be on the plane of the motion of your knees when you bend them (i.e. your knee cap should be above your foot, not to the side of it). 2. Lower yourself to grab the barbell by thrusting your pelvis back (not by bending your knees). You should start feeling tension on your hamstrings. 3. Grab the barbell without moving it. 4. Bend your knees until your shins make contact with the barbell without moving it. Maintain tension on the hamstrings. Do not move your butt when you do that. 5. Lift your chest up without retracting your scapula (keep your shoulder blades in a neutral position). Do not move your butt when you do that. 6. Activate your lats by rotating your arms out ("break" the barbell). 7. Lift the barbell slightly until it touches the plates. 8. Inhale the air through your nose, expand the diaphragm. 9. Sqeeuze your abs and start lifting the weight. 10. When at the top, squeeze your glutes by rotating your legs out the way you rotated your arms. This should create a thrusting motion of your pelvis that locks out the lift. Do not bend backwards. Do not exhale at the top. 11. Lower the weight down in a controlled motion. 12. Exhale.
2021-06-16 00:35
2 replies
thx pretty useful
2021-06-16 01:04
1 reply
Let me know whether it helped.
2021-06-16 12:25
Some good advice here. Overall they're not bad lifts man. If you pause the video at 0:08, right before you lift the first rep, your upper back is rounded before the barbell has even moved, so I'd address that. There's also some lumbar (lower) rounding as mentioned above. I would recommend you jump on YouTube and look up some cues, try juggernaut. A good cue to fix your upper back rounding is to pretend someone is about to tickle your armpits. If you engage your lats enough to protect your armpits then your upper back won't be rounded. The lower rounding is probably corrected by learning to breath and brace the core correctly. GL!
2021-06-16 00:46
1 reply
thanks :)
2021-06-16 01:04
take your shoes off, also, why you not doing conventional deadlift? you get more out of conventional.
2021-06-15 23:43
3 replies
only if you take your pants off. i dont like conventional
2021-06-16 00:12
2 replies
why dont u like conventional? its much better for developing back
2021-06-16 00:18
1 reply
the movement just feels less enjoyable. with sumo i feel like i can just worry about exerting force and nothing else i already isolate my entire back
2021-06-16 00:19
It looks ok, but try to fix that neck. It seems you start to round in the lower back when performing the actual lift. Use your abs, if it doesn’t work then you must lower the weight. No reason to go and injure yourself. Sumo deadlift is not for me, i strongly prefer the conventional deadlift.
2021-06-16 00:00
1 reply
yea looking to fix neck and pelvis orientation next time
2021-06-16 00:17
I am currently rotting in my room. Looks good probably.
2021-06-16 00:15
2 replies
come gym bro its pretty fun
2021-06-16 00:18
1 reply
Neh
2021-06-16 00:19
pfft if u dont work out shirtless cringe xd nah but fr form looks fine, other users have already commented on optimising, but for my best judgements its safe as long as u dont over do weight ofc gl with ur gym journey mens))) :D
2021-06-16 01:13
4 replies
I would if it were allowed :D pretty proud of my physique thx men :)
2021-06-16 01:17
3 replies
oh yeah some gyms dont allow, kinda unlucko i find that being shirtless is good because you can see the muscles which are strained more clearly. i dont do a lot of weights, but i know for boxing (cuz boxing gyms here r totally fine with shirtless people) it helps a lot since you can correct your form more easily you know? plus its so satisfying to develop your physique. been working on those muscles kinda of to the side of the abs, dk what theyre called, but building them up is like so satisfying cuz they look kinda cool xd
2021-06-16 01:19
2 replies
obliques, maybe I should work on them too I just disregarded them as muscles that will make my waist wider but idk maybe that's low iq
2021-06-16 02:16
1 reply
yeah im fucking lanky so i disregard my fucking legs and just want a wider fucking wait and bigger core lol
2021-06-16 02:21
Think lot of men intrested in you on hltv
2021-06-16 01:14
5 replies
not just hltv, even on grindr
2021-06-16 01:18
4 replies
So you intrested in men then
2021-06-16 01:19
3 replies
nah men
2021-06-16 01:36
2 replies
Why you on Grindr then
2021-06-16 02:02
1 reply
i wanted to experience what a girl does on tinder
2021-06-16 02:43
try to imagine the motion of moving your hips throughout the lift. Imagine two pieces of wood being connected on a hinge and the hinge moving from 90 degree angle to being completely straight. GL lifting bro
2021-06-16 01:20
1 reply
ok men ill try to focus on that. thought I was doing that but video clearly shows I'm not
2021-06-16 14:39
#57
Bruh | 
Finland ihanok
dont know, but the music sucked imo
2021-06-16 01:23
7 replies
> asks to critique form > critiques music instead i fucking love finland never change
2021-06-16 01:24
5 replies
#60
Bruh | 
Finland ihanok
im humbled))
2021-06-16 01:36
4 replies
finnish ppl r cool mens 😎 they r my fav europeans next to estonians
2021-06-16 01:38
3 replies
#67
Bruh | 
Finland ihanok
check my profile)) we are very toxic in csgo tho(
2021-06-16 01:44
2 replies
YOOOOOOO check mine again g 😳
2021-06-16 01:46
1 reply
#70
Bruh | 
Finland ihanok
yoooooooooo
2021-06-16 01:47
:DDD I was looking for the song too
2021-06-16 02:42
Hi, what is your goal? If you are training for physique, do not deadlift, just dont. Check on youtube how many professional bodybuilders dont even deadlift, and check their explanation on why. Im telling you this as a powerlifter. You risk way too much for nothing, since ive stopped powerlifting and started to work on my physique much more, i got much bigger. Instead of deadlifting put 3 or 4 more isolation exercises u will get 100 times better results. deadlift is only if u want to train for power or strongman. Do not risk your back to look cool, girls dont care, even if you lift 300kg at ur bw, trust me. Your form is not good for sure, u need to work on many things, it takes time so lower the weight if u dont stop deadlifting. gl
2021-06-16 01:43
15 replies
I isolate everything already. I deadlift for fun
2021-06-16 02:41
#86
Quake | 
World Tuub1
copying a roiding bodybuilders program as a novice is pretty foolish to say the least why would you do 1rm deadlifts as a non-competitive lifter in the first place? the exercise is great for building functional strength and to correct your posture
2021-06-16 12:35
13 replies
u calling me a novice men :( i like to think of myself as intermediate :^)
2021-06-16 12:44
12 replies
#88
Quake | 
World Tuub1
hmm youre propably right if you are dling almost 2x your bw :D hm is your bench and squat?
2021-06-16 12:46
11 replies
i bench 65 for 7 reps and squat 80kg but idk how many reps tbh, experimenting a lot with resting at the top and it greatly influences how many reps i can do i was stuck 60kg bench for a while until i simply put more weight on the bar and started improving with new weight. guess i only just discovered strength training
2021-06-16 12:53
10 replies
If you're new to strength training and seriously want to improve consider the following advice: Train the 3 big lifts 2x a week (squat, bench, deadlift). At the start of the week, you should have some sort of max effort day i.e. for bench 10 reps on the bar, 10 of 40, 7, of 50, 5 of 60, 3 of 70kg The idea here is to build up to a big weight (for you obvs) for 2-3 reps. Then drop the weight for your working sets, you need to aim for higher weight, lower reps for strength training (a strongman favourite is 5 sets x 5 reps) At the end of the week, your second day should be a day that trains explosiveness. There are various ways to do this. You should also switch up grip, if you pull sumo deadlift, pull conventional. For bench, switch to a close grip etc. To train explosiveness, 3 great ways are: for deadlifts, do pause deadlifts (hold the bar for 2 seconds just below the knee, then finish the lift) for bench, pause the bar on your chest for 2 seconds before pushing it up (also can use bands for the bar) for squats, do tempo squats, 3 second descent, 2 second hold at the bottom, 1 second on the rise up You should only be doing your warmup sets and your 5 x 5 sets (or 4x4, 6x6 whatever you prefer) on this day and you shouldn't be pushing for your big double or triple
2021-06-16 13:12
9 replies
yea I do that already basically, except for explosiveness that seems pretty interesting thanks. I also don't do working sets on compound anymore, I already isolate with 3-4 exercises. I guess you're right, I really hate conventional but should probably learn it and do it
2021-06-16 13:54
2 replies
the muscle fibers used for explosiveness aren't the same fibres used for those big slow lifts so it's important to train them! Isolation exercises are good, but they won't assist you in strength if you're doing bodybuilding style workouts (slow reps, 10x3, focusing on contraction etc). Remember muscle mass isn't the same as strength. There's a reason why bodybuilders have much bigger muscles than powerlifers but can't push half the weight
2021-06-16 13:57
1 reply
right, that's why I do both?
2021-06-16 13:59
also I do dl 1x a week because I squat on the other day, it seems a bit much to do both on the same day. how do I program that better
2021-06-16 13:47
2 replies
oh I guess you do dl on back day
2021-06-16 14:00
you don't have to do both on teh same day, can easily fit squats, bench and deadlifts in your program twice a week on different days (although I always do squats and bench on the same day)
2021-06-18 11:18
ahh nvm, by working set you meant drop back down to weight for 5-6 reps or something. now that im high i understand
2021-06-17 00:23
2 replies
hahahah, yeah man your working sets are like 5 sets of 5 reps or 4 sets of 4 reps (to build strength). When you see people building muscle their working sets are ususally 3 sets of 10-12 reps etc
2021-06-18 11:07
1 reply
I know what working sets are, I thought you meant to switch to high rep sets after done with strength sets for some reason idk I made bench form thread too btw hltv.org/forums/threads/2475849/bench-pr..
2021-06-18 12:17
why sumo deadlift if ur not sumo man?
2021-06-16 12:28
0/10 bc its sumo (not real deadlift) serious advice though, that back needs to be way more neutral, its curved the entire way through the lift if youre struggling to keep form at your bigger lifts, get a belt. A good belt is the same height the entire way around, not the shitty bodybuilding ones out there that have a wide bit at the back and the rest is skinny if you watch your movement, your legs shoot up at the start and you only start to hinge your hips at the end of the lift. this isn't a major issue but you'll be able to lift more if you try to do both at the same time (a good way to start this is to start the lift with a bigger bend in the knees so you're closer to the floor) don't wear gloves in the gym, unless they match your purse. Get straps or chalk (straps good but chalk best) Lastly, watch how sumo lifers set up. You're setup before the lift is very strange and is probably why your back is curved, most lifters i see start about 2 ft away from the bar and take two big steps into the bar to get their feet next to the plates. When you squat down after this your hands are naturally in the right position and that curve in your back thats there from when youre aligning your hands should no longer be there Overall, not a bad lift, this is just really technicalstuff, no one deadlifts perfect and i've absolutely seen way worse
2021-06-16 13:06
1 reply
thx. yea I thought my lower back was fine coz it never hurt, but now that I filmed myself it seems pretty rounded. I will wear a belt and flat shoes eventually but I wanted to get good form first. I watched a lot of tutorials guess I need to watch again Xd. it's sumo so idk why I would take steps, I just line up my legs with the bar and point toes to outer side of the plates. I used to just drop my arms and grab bar where my hands landed, but the bar was often unstable and reverse alternate grip felt like cancer, so I grabbed a bit wider and it changed everything so now I just look at the bar where to grab. thx for tips. will continue to wear gloves all the way to the gay bar
2021-06-16 13:32
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