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Hi, thanks for sharing! I agree with /u/DairyBandit. Have a look at the bar path on this gif (http://recordit.co/DdwR3kmCTz). You can see that the bar path starts way out in front. You can fix this by setting up on the right position (bar over mid foot). If you check the gif I point out some other things that might help you:
1) Your gaze is looking forward and a bit up at the start. You want to keep your neck in a much more neutral position.
2) Your back doesn't look set when you start. I'd suggest dropping your hips a little bit lower so that you can feel your whole back tight and aligned.
3) On your way down your par path curves around your knees. That's because you bend your knees a tad early and they get in the way before you have cleared them with the bar.

Hope this helps!

You're gonna want to narrow the stance to shoulder width and work on narrowing the grip.

Also get some lifting shoes. Hard sole like these.

Drop those J-hooks down one notch in the rack, thatll help. Also take the narrowest grip with you can stand. That will create the most shelf.

You're pronating a lot so I'd get some lifting shoes.

But it is? Basic body mechanics - it’s indisputable.

Pull-up Fault

I would recommend everyone purchasing a book called Becoming a Supple Leopard. It has everything needed for any time of form question without any bro-science.

Amazon

Hi mate, sorry for blagging you haha - how does this look?

https://www.amazon.co.uk/Element-26-Self-Locking-Weightlifting-Crossfit/dp/B07BMD5V5T/ref=mp_s_a_1_2_sspa?c=ts&keywords=Weight+Lifting+Belts&qid=1661098451&s=fitness&sr=1-2-spons&ts_id=671764011&psc=1&spLa=ZW5jcnlwdGVkU...

Hi guys, was wondering if you could check my form for deadlifts. Before Christmas I posted and I got some pretty good feedback (I was actually doing Romanian deadlifts) -

-I've made sure I now start from the bar on the ground -Push out my glutes and lock out my knees at the top

Was hoping for any feedback - on current form I wouldn't hurt my self in the long run would I?

Heres the video, hope you guys can help:

http://tinypic.com/r/20afcpw/8

Amazon

A $150 will easily last you 10 years but for $30 I would take the risk on this 1.

You'll love one of these...Smartphone tripod stand

It's hard to tell but your low back may be a little rounded which may be the source. However there's nothing specifically wrong I can see with your set up besides maybe moving a little closer to the bar, but that won't solve the issue.

It may be that you're limited by hamstring mobility, causing posterior pelvic tilt when you get into position. I'd recommend working in some RDLs to build up your mobility. Go as low as you can with an exaggerated arched back, and gradually get lower. Here's a good guide: https://www.youtube.com/watch?v=XowKMitOVNc

Here's a link to a rotated version of your video :) http://deturl.com/rotate.asp?deg=-90&v=7nhGk23XzVc

Back looks good. Hip position looks good. Set up closer to the bar: position your shins an inch away from the bar before you bend down. That will ensure the bar is over your midfoot. Try to keep a neutral neck. Fix your gaze on a point ~6 ft in front of you.

Here's a rotated version: http://deturl.com/rotate.asp?deg=-90&v=TsAwQxPJUpI

Great form! I might suggest that your lower back is rounding a bit. You can see a bit of a hook at the top of your bar path (see gif http://recordit.co/RgdTgvQlhx) which I'm guessing comes up because you're extending your back at the top. Maybe without the back rounding it wouldn't be there.
Apart from that, some of the better form I've seen on here for sure!

Hi there, thanks for sharing the lift! I think it's really good. I did a bar path analysis of it and found some things that I think you might want to see http://recordit.co/vvZqZtAtEk
Here's where I think you could improve:
You can see that C shape (backwards C on this) in the bar path. I mouse over it but it looks like you're starting the lift with the bar way out in front of your shins. This is why you kind of swing too far back then your hips push the bar forward at the top. Then it's rinse and repeat after the first rep.
The best thing I think you could do to improve your technique is keep the bar over your mid foot. The cue is to kind of graze your shins on the way up (just don't beat them up too much!). That should help you put much more of the energy into a clean vertical left.

Hope that helps!

Hey, thanks for sharing and nice to see you are getting feedback nice and early. I was curious after reading the comment of @UncreativeTeam and decided to get the parpath. It actually doesn't look too bad. There is indeed a tendency to drift forward with the bar but it's more throughout the whole range rather than just at the bottom. Hope it adds some value to see it. Here it is http://recordit.co/EHt7rtfOdN

Hey there, very nice work a start! @tonetone__ has already provided a lot of value so hopefully this gif of your bar path also adds something http://recordit.co/ZtuwvBLa5t
The only one other thing I'd point it is your slight tendency to bring the bar backwards with your hips on the way down. You can see this where the bar path forms a bit of a hook as you start your descent.

Hope that helps!

Hi there, thanks for sharing the lift. I hope this video analysis with a bar trace helps http://recordit.co/JewUZ0m2kK

There are two main things that I see here
1) You can see the bar trace curve forward towards the bottom of the lift. Pretty much consistent throughout. This is not a typical pattern and I think it comes about because you're parking the bar too far away from your shins. Try bring the bar back closer to your shins. And as a cue, have it pretty much brush your shins on the way up (don't do this too much though as you'll bruise and graze your shins and it's not necessary - just have it nice and close). With this correction you should be able to lift more, as you'll be channeling more of the energy into lifting the weight vertically.

2) This may actually help with (1): I think you need o look forward more, as now you are looking down at the bar throughout the lift. Try looking forward pretty much the whole time (at the bottom you can lower your gaze a bit so as not to strain your neck)

Hope that helps. Keep at it!

WL Analysis

It's super useful and intuitive. I'd recommend the premium version as its only £5 and has alot more controls, like slow-mo, and the big vertical start position and current bar position lines. The tracking colours on the bar path are showing power which is like a velocity depiction showing direction and speed. Really useful for showing if you're double dipping.

As noted, bit tricky to get the whole picture from this angle. I'd personally want to see the leg positioning and an angle from a bit further back to get a better idea. From what I can see though, form looks good!

Considering the poorly designed rack, you're actually doing a good job of keeping your shoulders from completely getting out of position during the unrack. Working out a solution for this, would still be my top priority.

If you have access to some firm 1/2inch to 1inch pads or mats, you can shove these under the feet of the bench. Something like this. Your gym might have these, or worst-case scenario, bring some with you. This'll rise the bench up accordingly and put you in a better position to unrack.

You can also try setting a yoga mat on the bench itself, although it'll help to a lesser extent.

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Get some lifting shoes. Running shoes have soft spongy soles that squish unevenly under your feet while you lift. It's like standing on a mattress and lifting. Lifting shoes have hard soles that dont compress at all and provide arch support.

You can get something like this for sale for like $50 most of the time if you shoo around a little.

You gotta find a shirt so the knurling has something to grab on to once the weight gets heavy.

You also gotta find some lifting shoes like these. Those were just on sale for like $50 so they can be gotten on the cheap. Your feet are pronating which is pulling your knees in further than they should be, shoes with support will help fix this.

Your back over arches and then you get some butt wink. I'd turn your toes out further and try to push your hips back behind you more instead of pushing the knees forward. This will cause your torso to lean over more at the bottom of the squat but this is actually what we want in this case and the higher toe angle should resolve the buttwink.

It's hard to squat wrong on a smith machine like that. If you want to do barbells then go for it, itll be better for you anyways.

Most people need to turn their toes out between 15-30° to squat properly. My favorite squat instructional video.

As far as ankles go, you will want to invest in some weightlifting shoes. Flats, like the ones you're wearing, are fine but theyve got no support so most of the arch of the foot isnt making meaningful contact with the ground which is why your ankles do funny things while your squatting. Weightlifting shoes support the arch so the whole bottom of the foot is in contact with the ground. That help stabilize ankles.

Here is a shoe thatll do the job.

This is 3 plates.

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I meant to get 4 reps today because I got 4 reps at 310lbs (almost 5). But today the 2nd rep didn't go up and I was literally half way through the 2nd rep and somehow I couldn't get it up. Unfortunately while I was editing the video, the 2nd rep didn't show.

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I also wanna know whether or not my depth is good.

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Maybe I didn't get 2 reps or 3 reps maybe because of the new shoes I got? I got Merrells Vapor Gloves 3 for squats and deadlifts. Before I had this. **First time ever wearing them and they do feel better, but I felt like my bar path changed a little with these shoes.**

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Maybe it's a bad day. I got 11 hours of sleep, but I am also not bulking. Well some days I am, some days I am cutting, so I guess on average I'm on maintenance lol.

Thanks for the critique. And those are Adidas Powerlift shoes. Amazon link. I bought them for 130 not sure what's up with the pricing on Amazon

I always keep something like this in my gym bag: https://www.amazon.com/dp/B01IDL3Z3Q/ref=cm_sw_r_cp_apa_Cx6rAbHXPZCJQ

You may very well be hyper extending your lumbar. Feel free to tag me if you get a chance to post a better video. For what it's worth, I wouldn't think it was out of bounds to have someone ask me to take video of them at the gym and tell me how they want it shot. If you do, just prepare for some terrible advice from the videographer.

It's not okay at all. Although his back is straight (with such a low weight, it's ought to be), the setup is all fucked up and you know it, I just haven't figured out yet why you didn't point it out and corrected it.

Also, if you want a good, decent form check, I recommend you do a heavy set of five, not a light double. Nothing really sticks out from a light double except your very wrong setup.

I'm going to address the most obvious issue that nobody yet told you:

Foot Positioning

• You start your deadlift a mile away from the bar, grab it and get it close to you, while having your hips too low, making your deadlift look like a half squat.

Your shins should be approximately 1inch away from the bar (yes, that close), in order to make your midfoot directly below the bar.

Your feet should also be hip width for a conventional deadlift, and your hands, namely your thumbs, should be just outside your legs.

This video sums it all up, and is a darn good guide as to how to deadlift properly, even though it's only 4 minutes long. If you are interested in knowing more about this stuff, I recommend you read the Starting Strength 3rd edition, by Mark Rippetoe.

I hope this helps, and that you learn from this and become better at deadlifting!

Cheers!

If you're hyperextending you aren't engaging your abs hard enough. I would think about preparing to get punched in the stomache. While you're squeezing your abs make sure your sternum is visible (i.e. chest up) in the mirror (if you don't you will flex your spine).

You might want to consider a light-duty belt like this to help you que your abs to engage.

Agreed with /u/Rhinocalypse on deloading and leaning the basics (both squatters in the video). There's no depth and a number of other issues.

I found Untamed Strength: "How To" SQUAT - High bar/Low bar helpful. And Starting Strength is a great book to begin power lifting. The first chapter has over 50 pages dedicated to the squat, which goes to show how much there is to learn / how important it is to get it right to avoid injury.