Fixing my Deadlifts - Hips Shooting Up
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- čas přidán 28. 12. 2013
- As you all know I'm constantly trying to get better, as part of that, one of the things I noticed I was having an issue with was my hips were shooting up way too early. Over the past few months I've been playing around with technique to try to rectify this problem. In this video I talk about something that's helped a lot.
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Damn, I used to have the same issue.
I did stiff-legged deadlifts and it fixed the problem. Probably because it teaches you to set the hips high like you mentioned in this video. Good advice man!
-Alex
Thanks for the feedback!
I was watching my training footage, and looked exactly like you did....knew I was wasting a lot of energy with the extra movement. This simple adjustment isn't so simple to figure out. Thank you! You the man!
Hope it helps!
Solid. You often get the youtube keyboard lifters saying things like "OH YOU NEED TO START LOWER BRO THATS A SLDL" but what you are doing is right, everyones starting hip height will be different.
Love me some keyboard warriors :)
I had this issue as well. Keeping the hips high from the start itself is the only true way of fixing it.
Yessir!
good video. I feel like this is overlooked and can be terrible to the low back
Yeah you know how I love to over analyze shit!
good work ! I'm in the process of rebuilding my set up as well ! stay strong brother !
Right on, always a work in process I find lol.
The gains are flowing thru you. I stumbled on to this tip by myself, and was just about to try to fix it. So thanks for the tip. Now I'm not going to try to train out a good form.
Dude, you're a natural monster. I just hit 325x5 and I rarely watch vids that show a guys lifts, but watch yours.
Thanks again.
Nice work, it's all about that personal progression.
Very nice point B. I've recently corrected this issue. Candito made a really good video about it too.
How To Prevent Hips From Shooting Up During Deadlift
Most people think you have to go as low as possible and try and squat the weight. But unless the bar is moving from the ground from this position, the hips end up shooting up and the bar is now far from the shins. This causes a choppy two-part movement that is really lower back dominant and hitching.
May the gainz be with you.
Yeah I saw that, just wish he came out with it when I had my problem!
Brandon Campbell My bad Brandon! :)
this is the form that is taught in the starting strength book. Good video Brandon.
appreciate you watching!
Great tip! Made this change myself a few months back.
Solid!
Looking great Brandon, you've put on some hella good mass between the two clips! Keep it up!
Thanks man!
Great vid man, I had the same problem for ages and only fixed it recently by doing exactly the same as you said to do in this.
Strong lifting btw, subbed
Appreciate the feedback and the sub!
I had this problem too. Good tip Brandon!
Thanks David!
Amen, thx for the tip Bro Brandon!! Keep these good vids coming
Thanks man!
Great video explained well in a short time compared to others who take 10 minutes to explain. Keep it up.
Thanks boss
I like how the climax of the background music matches with you doing the better form at 0:43 .. a touch of epicness!! Thanks for sharing too c:
Hah unplanned!
finally got some film of my deadlift and i noticed my hips shooting up too.. then i remembered this video and immediately fixed it. thanks for the tip!
awesome to hear man.
Gonna try this out. Great vid as usual b-dizzle.
Thanks Neil!
THANKS BRANDON THIS REALLY HELPED
Glad to hear!
Good tip Brandon, I also had that problem but I do think I'm much better now. I used to shoot my hips really early and it almost looked like a stiff legged deadlift. Thank you!
Yeah I still got a ton of stuff to work on!
what helped me was pulling on the bafr slightly to tighten everything up, and then performing the lift. Doing that mad a huge difference with my form
Right on!
thanks Brandon happy new year
same to you!
've been trying out this technique due to a johnny candito video and i must say it really helps!
He has some great tips as well!
Thanks again for the pointers
Sure thing!
Tks dude. Been a thought id been having as well.
appreciate it!
I'm quite tall as well (6'5) and had the same problem with hips shooting up at the beginning of the lift. Forms improving now, but for anyone else with this same problem, what I found really helped was assistance work like deficits and glute ham raises - made everything feel much more solid from the floor up.
Nice tip!
Will definitely try this, thanks for sharing
Sure thing!
I just incorporated that, huge difference. I still round though, but still working with it.
Same!
Wizards fan!! Great video as always.
Hah yeah, they're not awful this year... so far at least lol.
Exactly right bro! I am actually totally opposite. I was setting up like you are now and deadlift were killing me. I have shorter arms. Got lower to where I feel the weight on my heels instead of midfoot. I was scared my hips were gonna shoot up but everything worked just right. Gotta find what works for you!
Exactly!
Nice improvement Brandon!
Thanks Will
Thanks for sharing, when I started lifting I used to mimic the form of pro body builders which got me in trouble, with experience I knew that each body has a different proportion (thanks to Mike Rippetoe) which results in a different starting position accordingly.
Rippetoe is awesome.
I switched to the high-hips style recently, and it's been working a lot better for me. The legs can assist quite a bit without bending that much, the knees stay out of the way, and the hips don't shoot up.
awesome to hear!
yup pretty much solved it mate, although some people have hips shooting due to poor hamstring/glute firing/strength.
True that
Very helpful Brandon
appreciate you watching!
good short video and on the point
hope it helps some.
This is the same with me, i tried too much to get my low back set but ended up losing power on the bottom and eventually rounding my back! Thanks Brandon
Thanks for watching boss!
I started doing this a while back cause jonnie candito also gave this tip and it work great i can pull more and it feels more natural.
awesome!
Thanks man great advice, keep up the vids
Appreciate it!
Great vid and thanks for the tips!!
Thanks B!
Hey Brandon, those are some good gains you got right there. Do you think hips shooting up early is a height issue? My form is almost identical to yours because I always felt I should bend my knees a lot to reach the bar properly and get a good setup. Switching to an almost still legged deadlift would be better?
I don't think so, I see shorter people do it to, I think it's just more noticeable on taller people.
Damn, HUGE difference!
Thanks AT
Hey Brandon, could you make a video on squatting and deadlifting with dumbbells? About the pros and cons etc. I've almost never heard anybody talk about how effective those exersices are if you use dumbbells.
The problem is that for those movements, dumbbells wouldn't offer enough resistance to see significant strength or size gains.
Solid advice, I try imitate what you suggested here, but I always end up overpositioning myself. lol
Yah I tend to over think it too!
Hi Brandon,
Any chance you can make a guide to squatting video, I've picked up tips about setting up properly in your Squat day, but could you make a video just solely on squatting tips?
I'll try to do one.
Holy Crap. This is the same thing I been doing wrong. Thanks for the tip!
Hope it helps.
Way better, I went through a similar process. Congrats
Thanks!
I think I do the same thing. I'm always thinking about getting low because I'm focusing on my back being straight. I did see that Elliott Hulse suggested only a slight bend in the knees but I'm still having trouble. I think that I just have so many things to work on, so I need to focus on one rather than trying to fix everything during each lift.
~Khaleef
Yeah I know what you mean, that's why I just wanted to focus on one aspect this time!
I have the exact same problem.. I think Johnny candito or ben esgro suggested this too, to start with the hips higher.. I'll try to do this tomorrow.. It's back day anyway
Hope it helps!
Wow, this really sounds EXACTLY like what Jonnie Candito said, and you consequently posted it in a similar fashion.
It's a pretty basic point lol.
Looking BIG dude nice!!!!
Working on it!
Why does it matter with hip height whether its low or high? does it make a difference? Just subscribed to you a month ago, love the consistency of your videos bro.
If your hips shoot up early you'll find it's tough to get good leverage, as well as it puts a ton of stress on your lower back.
I like what you said here - it's been a good mental cue for me while deadlifting
btw..what weight class will you be lifting in?
Was 220 the last meet, but will be doing my next one at 242.
Awesome, this was exactly my problem and i did this today before watching the video. To my mind the most importnat thing is to do inhale before you start and lock your arms. Then grip it and keep your arms locked and pull your legs against the bar with your lats and then rip it up wth ur back and glutes. I did the same like you did and tried to have a squat position. But Deadlifts =/= Squat with bar in hands. Watch Brandon lilly deadlifting and mimic. Nice Lifts btw.
Thanks for the feedback man
good point..just had this issue recently too. next time I will work on squeezing my chest up, then the hips should come just low enough hopefully without shooting up. what do you think?
***** Give it a go and find out!
Always had this problem starting out. Felt I needed to tuck my hips down far that I felt my shoulders were pulled back and my back was straight enough. Kept loading my hips and they shot up too fast. Still working on mobility, too
I feel ya!
I had the same problem and the same solution man, comparing the earlier deadlift videos on my channel to the recent ones it's almost exactly like yours (with less weight lol)
all about that progression!
Thank it did help me to visualize my own mistake
Right on
Great video. As a relative newcomer to deadlifting, this all gets very confusing. Rippetoe says legs straight, 1" shins to bar, push shins to bar, belly down between thighs (w/o lowering your back) and pull. Athlean x says, lower your hips, drive with your legs and don't pull so hard with your back. I have fairly long arms and legs with a relatively short torso, so I'm still experimenting with hip height. I deadlifted last night and tried to concentrate on hips high, shins 1", roll shins, pull slack, push belly down simultaneously driving legs down, and pulling. Felt ok, but we'll see. Thank you for the video!
Yes lots of information out there these days. What I would suggest is trying to find the cues that work best for you and consider them more as a good guideline instead of gospel. Experiment a lot with the lighter weight and try to find the most advantageous position for yourself. If you can, record it and try to see what needs to be fixed.
@@BasementBrandon Will do. Yep, the experimenting with lighter weight to get the form dialed in is good advice, since everyone's body type and leverage is different. Thanks!
damn can't believe it's this simple thanks a lot man
Thanks Adam
Good tip!
That's what she said.
I do that too, ppl say you should put your hips lower but for this works way better ;)
TwisTroGaming agreed!
From the videos it didn't look like they were shooting up that much TBH. But it does look like you're leaning over quite a bit, what does your stance and grip width look like?
Lol nice video, asked you this question yesterday i belive, funny thing you made a video about it!
Hah there ya go!
I had this problem. It feels much better sticking your ass up a little bit. It's so much effort to get into the squat position. The only problem is, I now neurologically think I need to get into the squat position on a deadlift. So I need to try and get it out of me!
yeah some movement patterns are hard to break!
my friend, bout that grip, i heard it may blow your bicep, BUT ofc yours havent, which grip you recomend the most when doing deadlift? catches my attencion same with your feet position since they are a bit open. BTW since you finish with Marc Loblinders program i see your body taking a while new direction... Looking pretty lean and big friend. Keep going.
I usually only use this grip for heavy working sets, otherwise it's double overhand.
Good tip
GOod stuff bro
Thanks Kenny!
good point. It always amazes me ppl who can deadlift big weight with their hips super low but somehow their torso and i hips rise at the same time
Wish I had that problem!
they must be shorter guys :)
Szotak Andras Shorter guy checking in ;)
Hey B man, your obviously pretty strong.. Wondering how have your lifts progressed lately or compared to last year, as I know for experienced lifters, progress takes more time. Would be a vid, subbers would enjoy.
I can try to discuss this
Do you think the set up you discussed in the video worked for you since you're taller? I'm like 5'7 lol so I guess the only way to find out if this will help me as well is to give it a try...thanks for the tip!
I think it can help anyone who has this issue.
That is how I used to pull conventional: 20-degree bend of the knees (160-degree angle behind the knees).
Break out the protractor!
Ha! Just a mental cue!
In this video, you look super buff from 0:40 BC. (Not saying you didn't before, but you look like you've gained very solid muscle.) Big Ups Bro~!!
I got fat :)
Arent you suppose to use hips for deadlifts and squats? and can you do a recorded gym video of the difference between a rdl and a conventional one. i did them and i feel like they worked the same muscles except that the rdl was a little harsher on the lower back. thnx =]
You are using hips here still! There are a ton of videos that do a great job showing RDL's so I probably won't make one, but def search them out!
Do you always wear a belt?
I'm thinking about buying a belt for when I do max attempts. Is it true that belts can help you max out or lift more weight? I know for squats it did when I used a belt once. Also for for safety reasons.
But I don't want to rely on them during working sets because I want to keep my core stronger and get it stronger.
I use my belt on my heavy working sets and that's it.
Good Comparison!
Thanks!
you are looking massive bro!!!
Still just a lil guy, working on it!
I feel the same you as Brandon, but what happens sometimes is the shoulders go over too far foward the bar.
yeah, real important to get that weight on the right part of the foot.
Hey Brandon, is there a reason that you use straps on some reps and other not?
I'd use them in the past when my grip strength would wear out. However I haven't used them in a few months! Trying to bring up my grip.
I tried this but my lower back seems to round a bit. I see your does to. Is that okay? Elliot was saying you need to keep that dip in your lower back.
I'm not sure it does that much TBH, the belt makes it look that way, but I'd say it's more upper back rounding.
Good insight thanx
thanks for watching!
Thank you
sure thing
No doubt good advice
Thanks for watching!
harder to set up that low for us 6 foot + crowd, good tip, I'll try it out next deadlifting session while I'll also be rocking my new "bar don't lie" shirt from Christmas
Hope it adds at least 25lbs!
Brandon Campbell I'll let you know how it works out
Damn, you got bigger! Great advice btw.
appreciate it
Dat bickep-Forearm insertion has made some gains
all kinds!
Now I'm totally confused with the dead lift and what the target of the exercise is ? The higher your hips the as you set up the less leg involvement as you initiate the move,the lower set up the more leg push involvement to the knees and then finishing the move pulling in the glutes and lumbar back, yet your movement is strong and fluid and I assume is not negatively affecting your lower back. Push or pull or both ,with emphasis on the low back or legs depending on how you set up ???
I still heavily rely on my legs for this lift. You'll find form varies from person to person (even at the elite level). I try to find the spot where I get the best overall leverage.
I consider my set up for conventional all kinds of messed up. I had to switch to sumo in order to get my back flat. I think i'm on the lower end of average height so my reach isn't that great. So in order to grab the bar my legs and hips have to get down really low. It feels awkward.
Hmm yeah def go with what feels natural.
I think we have similar proportions as my deadlift looks almost the same. I became paranoid though because a lot of people say it's "bad form". I never have lower back pain from deadlifting like this though..
wouldn't sweat it.
Im a manlet (5'6) and my hips shoot up, would the conclusive answer be setting up too low or is that just for the taller bro's..
This can apply to anyone.
i have the same issue now, but when i set up high i feel that my lower back does all the work and i cant get leg drive or speed off the floor... any suggestions ?
Make sure you're pulling your chest through as well.
Dat's some good cleeeaaaan form right dere, reeeeaaaal cleeeaaannn.
Lol thanks Ian
Them veins be poppin in the 2nd clip, Getting big!
Fat
Im always confused by the contrasting info about the set up where on one hand i hear the best and correct way to set up is to start with your hips very low (not quite bottom of a squat low but maybe just above it) versus setting up the way Brandon does in the second clip
Everyone sets up a bit different.
Definitely. So would you say there really is no such thing as overall "perfect" form but rather very good form being adequate for a successful and safe lift?
Tedsting82 Pretty much!
I feel like my deadlifts are performed better when I drop my hips a little bit. Doing the deadlift with high hips feels really unnatural and weird for me and my lower back kills me when I use high hips. Any thoughts?
Do what you feel most powerful/comfortable with.
hey dude, im suffering from my hips shooting up early and it makes my lower back take all the weight. ive tried raising my hip stance etc. i have some form videos on my acc if you could check them out. thx
quick feedback: looks like you're squatting down to the weight and then setting up. try bending at the hip to reach down to the bar to grab it, then bend knees only as much as you have to. Also it looks like you're extremely loose in the bottom position. You seem to roll the bar into you a good amount, I'd suggest trying to get much tighter all over (chest, lats, arms, etc).
wow. i have the same exact problem
Hope this helps some
Haha love the dramatic music
Hah music makes a big difference in dem feelz!
Brandon, what is your height and weight?
6'4" 230lbs
This is a great video! i do the same haha i always thought i was doing it wrong guess not lol
Hah all about finding that sweet spot.
Brandon Campbell That's what she said...