Do Axle Deadlift Form

[Scott Styles]

This morning I set a PR of sorts, a BW DO Axle Deadlift (213 @ 212 BW). I was able to get video of the PR, as well as of a failed attempt afterwards. I would appreciate any criticism or feedback anyone has on my form. I don't practice deadlifts, I'm sure my form sucks, and I'd like ideas regarding how to improve it. Here's the video:

http://www.gripfaq.com/videos/20070428BWAxleDeadDO.wmv

Tips or tricks on getting more weight out of the grip part of the lift would be great as well. I lost 218 due to my grip.

[honk]

From isn't that bad, but you could use your legs more.

Be shure to pull sumo when doing axle deads, I think it's the only way to go.

Edit:

A vid directly form the side would help to criticize your form.

Edited April 28, 2007 by honk

[lifesnotfair]

Nice video! I'm no expert but it seemed fine to me

[makey98]

I used to be decent at deadlift before my back problems, but have never done anything with an axle so take whatever I say with a grain of salt.

It was kind of hard to tell, but it didn't look like the bar touched your legs. You want to make sure that you drag the bar up your shins and over your knees and up your thighs. For me wearing shorts makes less friction than pants. If if doesn't stay tight to your body it forces you to bend over more and use more back and less hips/legs.

I would do some high rep, low weight reps with pause and reset at bottom work on your form and get used to the feeling of dragging the bar up your body using your hips and popping out your hips at the top. Or you might try some light (135) power cleans to work on the bottom half of the movement. When you know that you have to fly up with the weight I find that it helps you keep the bar close to your legs and then pop it off your hips. I bet you could do a lot more!! Good luck.

[stainlesssteel]

makey said it, it looks like you let the bar float away from your legs, keep it tight to your body, also when you start the pull always think about getting your shoulders behind the bar to start it, and you should be in the perfect place for a good pull.

[Crotchulla]

Three things

1. Keep it closer to you, although I have never let it slide up my body, it's always a couple inches away.

2. Don't shrug the bar up, when you lock out just roll your shoulders back, don't actually lift them.

3. Don't start from a dead stop, watch some top DLers, when they lift they usually drop down a couple times and then pop up.

Those are just my suggestions, I'm not a pro, but at 170 I DL over 400 from a 3" box, so I know alittle bit

[Scott Styles]

This is good stuff guys, thanks. I'm hoping to re-test on either Wednesday or Saturday next week, I'll try to apply what you are telling me. Hopefully I can get the wife to video me again, maybe from the side.

[sideburns]

This is good stuff guys, thanks. I'm hoping to re-test on either Wednesday or Saturday next week, I'll try to apply what you are telling me. Hopefully I can get the wife to video me again, maybe from the side.

I noticed on the second attempt, you kinda hunched a bit...

Just remember to keep it straight. Maybe practice just sliding it up your legs with half the weight for a while...till you get it perfect.

[knyaz]

nice lift dude Ive always wanted to buy an Axle Bar, good to see that your representing Chicago! ! !

[smitty]

Scott,

Not too bad bro, just drop those hips a little more on the start...

[EricMilfeld]

Congrats on the PR, Scott!

The other guys have given you good advice for safe deadlifting, but if your back is in sound shape, and it's maximum weight you're after on the thick bar, lifting it without contacting your legs is the way to go. To do a full lockout contacting your thighs for the last inch or so of movement will be necessary. Yes, this will put more strain on your lower back, but with a straight back someone who's in shape should be able to do it.

The friction created by leg contact will decrease the amount of weight you can lift when grip is the limiting factor.

[The Mac]

Eric is right, with a thick bar you probably don't want to be dragging it up your legs.

[Matt Brouse]

Like said, no dragging if possible. Esp if you have smaller hands.

Think about you thumbs; experiment with turning them inward toward your palms and sort of hooking into the bar...not big time but flexed a little at the DIP, maybe not THE way to go but something to think about. Also, think about your grip width, wider generally means easier bend in elbows (grip is stronger) but narrower means better wrap on the bar but you look comfortable there.

[Scott Styles]

I appreciate the advice. Today I've got that soreness deep in my forearms that only seems to come with thick bar work.

[AP]

You need a platform, looks like you lost the 218 because you didn't want to drop it

You've got a bit of arm bend in the first one when you start to shrug at about 10 - 11 seconds in. Bending the arms can actually help you get more weight (in some cases) with the thick bar, but is a no-no for regular bar deadlifting.

[tja]

Your form doesn't look bad at all to me. Back is nice flat. But it's quite close to a stiff-legged deadlift - you're not using your legs a lot. Also, keep hands straight. The 213 lbs was so easy that I think you should get 218 with no problems!