Hips Shooting Up in the Deadlift

Training Q&A [Moderated]
1

Hi everyone. I have a question regarding my deadlift. I’m clearly posterior chain dominant (my squat sucks, can’t even squat 315, deadlift around 465) and on my Deadlift my hips tend to shoot up and I do kind of like a “Stiff Leg Deadlift”, which means that I’m not taking advantage of that inicial “push” off the floor with my quads.
When I try to push the ground on purpose to keep my hips from excessively shooting up, my rep speed is a lot slower. An RPE 7 or 8 looks like a 9 or a 10. If I let my hips shoot up, the rep speed is a lot better.

The issue is, when I go into highier loads, such as testing a 1RM, since my torso is almost parallel with the floor, my low back tends to round under this loads, so I don’t believe is the most effective way to Deadlift although is what my body gravitate towards.

Should I try to keep my hips “down” (I’m not saying squat the bar up) longer even if right now seems less efficient for my body? Or just do what feels more natural and let the hips start up higher and perform a “Stiff leg” deadlift? Thanks

2

Sounds like you need a form check.

Make sure you’re setting up like this: https://www.youtube.com/watch?v=wYREQkVtvEc

And not making these errors: https://www.youtube.com/watch?v=NYN3UGCYisk

3

I don’t know where you are or what your financial situation is but…if you can see a coach in person or online it makes a huge difference.
Pulling with good form was really hard for me. I thought it was my lifelong crappy posture but it was form.

(I’m sorry about my messy garage and bad angles we are moving and everything is in there with me.)

This is me a month ago

This is me after ONE SESSION with a coach, maybe 30 minutes spent on my pull.

It doesn’t even look like the same person…anyway get a coach if you can or join the group coaching coming up.

1 Like
4

Do your shins lose contact with the bar when your hips shoot up?