Deadlift

I was just watching a video that I had recorded last time when I was deadlifting and I noticed that in the starting position, the bar is almost in front of my foot, rather than in the middle. So I'm sure if I fixed this, I could probably deadlift alot more.

How do I actually get it to go in the middle of the foot? I've read the Starting strength book, but a bit confused about that part.

I put my shins against the bar and pull up my legs. It should tear the hide right of your shins.

Just make sure the bar seems like it's dividing your foot in half, he explained it pretty good. I watched his video once and had the deadlift form down from there, no one on here will be able to explain it like his youtube videos, so my advice is to go to youtube and watch his video closely. As Perry said, drag the bar up your shin.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I did watch his videos, but it's kinda hard to see. I might ask the trainer at the gym, but they're really crap...

I'll have a look again at the video anyways. I reckon I could deadlift a lot more or at least improve the weight pulled if i fix this error.

I wouldn't ask a trainer at a gym, most of them would try to get you to do them in a smith machine or tell you to eliminate them period. Deadlifts are an exercise that cannot be replaced.

Anyway, just put the bar over the center of your foot and pull the bar up your shin, that's all there is to it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Summed it up pretty nicely, just place it in the middle and pull it right up your legs.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well, it's fairly close to my shins, but once you bend down, the bar ends up about mid way of my foot..

I asked the trainer today, and he said when I go down in the concentric movement, I lean too much? Aren't you suppose to bend from your hips to get the bar to the knee, then bend from the knees? Maybe I should post a video next week, and let you guys critique it.

Most of the trainers the gym I see at the gym are teaching ppl to quater/half squat. Hmmm, what the hell are they doing?

http://www.youtube.com/watch?v=PglVGQYlYWo

1074lb for bench I found......how arched is he? lol...looks like his ass is off the bench, but can't tell...

http://www.youtube.com/...nOCM&feature=related

1080lb bench...

Wrong thread, vdk

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Oh crap...didn't realise, lol

To comment on the video- That guy is walking around like a mummy, who would want that? Who wipes his arse? I mean seriously, look how his flexibility has suffered, he has what appears to be the worse case of rounded shoulders I've ever seen.

Anyway- It looked like he only had to push the bar up about 18 inches off his chest in order to complete the concentric contraction, I wouldn't want that, but that's just me I suppose. I could only imagine seeing him preform a movement in the sagital plane.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I liked this for a bunch of handy form tips. Taken from http://www.joeskopec.com/ 
 
sumo set up.......... approach the bar...........take one foot or the other....your choice as to which is most comfortable and depending on whether you are a wide sumo or a narrow sumo..............the shin goes up to the bar.....toes tilted out 45 degrees or even more in some cases...........shins vertical...knees slightly bent........hands down inside the legs with the forearms touching the inside of the thigh if possible..........as you push your knees out (like the squat)......you bend over slightly....arms straight....and grasp the bar half on and half off the knurling..........arms should be straight vertically from the shoulders to the bar..this will determine exactly where the hands are to be placed.........for a very big lifter with wider shoulders this may be all the way on the knurling......but for most; half off and half on will insure the best and shortest pull...........THE ARMS ARE STRAIGHT........AND THE BAR LIES IN THE FINGERS, LIKE IT IS HOLDING A HOOK......THUMB OVERLAPPING ONE OR TWO OF THE FIRST TWO FINGERS.......the bar should "not" be squeezed......it should just lay in the fingers/hand..only the thumb should be flexed....or squeezed......not the hands...not the forearm.......if this is done incorrectly most likely the bar on a very hard pull will slip out of the hands.........also if the hands are rotated as you grip the bar..it will most likely slip out as the weight pulls down and pulls the rotated hands back to a straight up and down position......one does not have to have a strong grip to hold onto large amounts of weight.......i have a very poor grip and grip strength and have never lost a deadlift......i.e 716 at 165lbs......... as you are leaning over the bar knees pushed out.....you dip the hips slightly to start your pull......short and sweet.........the hips will pull in towards the bar......the head will follow from down to out as you start the pull.....you will pull the slack first out from the plate/bar...then the bend in the bar slack will come next............the bar will pull into the fingers even more as this slack is pulled out and as all the different areas of slack are pulled out you will explode.......up.......with a very short in line stroke............the back will not be arched but have a slight curve in it/or perhaps even straight.........you should take a short half breath right as you go down to the bar..........too much breath expands the chest and rib cagemore than it need be........raises the shoulders and lengthens the distance the bar travels...as well as forces the shoulders back while at the bottom......right before the pull......... a variation of the slow sumo pull is the drop and grab and explode method......everything is still the same as far as the hands.........but it is done very quickly........many times, when done to quickly or out of control, one grabs the bar wrong and/or the hips rise to fast...giving way to a stiff legged deadlift...... conventional stance......... walk to the bar.....feet about shoulder width.......the shins should be 2-4 inches from it........some minute experimentation will find the exact spot you need to be........as you lean over to the bar...grab it the same way as you did in the sumo except outside the legs a few inches on the knurling........touching the calves....small breath and dip the hips and pull........one variation of this used, nowdays is to dip...roll the bar a few inches out in front of you and then reverse and pull it back in;...as it gets to the shins start the pull upward......some momentum can be obtained from this and the bar can be started in closer to the center of gravity...but if not done exactly right a moving bar can be a problem..... form...style....and technique......is more important than the routine.......we know this to be true in every sport and so it is in powerlifitng.........we need to concentrate more on it...and spend hours on it...consistently........every week........throughout your whole career.............a baseball player takes thousands of swings.....a week........so a lifter should do many...many reps with little or no weight to perfect his form....style and technique.......
rdc
 
Vid:
http://www.joeskopec.com/705.mpg
 
 

lame how they always play terrible growly music in the background like it makes them all badass

V,
    You're the Clipart Photoshop GOD!

 

A bit of Dimitri Shostakovich symphony no. 7 would be very fitting.