Hi guys, I'm new in weight lifting. Just started out with SL 5x5 for the second week with just empty Olympic bar without increasing the weight to get my form right first. It had been my second week but I can't get my deadlift form right (Rounded back). Just wondering if anyone here work out in the same gym and doesn't mind to guide me :v

Kepong too far.. whats your daily food intake?

gym 30%
Food/Rest 70%

I prep my own mean every weekend, currently eating at my TDEE which is around 1800 calories (25% P, 60% C, 15% F)

Rounded upper back or lower back? Those are 2 separate issues. I don't mind helping you in person but Kepong is too damn far from me, I'm in Cyberjaya. Post a video instead. I can try to critique and give tips on how to correct any common mistakes.

I think both lower and upper are also rounding?
Here's the video of yesterday deadlift


I do post my video on reddit for form checking but knowing how to do it vs doing it irl can be quite different so if there is anyone to guide irl I would be very happy :v

I bet 100 bucks you can't touch your toes on the standing hamstring stretch.

Bar is too low. You can consider putting another weight plate under your weights to bring the height of the bar higher.

Rounded shoulders. Probably to compensate for the lack of flexibility. Try rolling your shoulders back and down. Keep it your lats flexed and maintain it.

What time do you usually train? I have a pal who trains there. If your timing matches his, I could ask him for you.

Didnt raise ur chest, i had this same problem, solved it by squeezing my shoulder blade together.

Ur hip is too high at the beginning of the lift, lower it or stack some weights below the bar, bt the bar would then roll.

On the way down, u tried to put the bar down using ur upper body alone, hip should be the only part that's doing the job

Deadlift should be a push exercise, imagine trying to push the floor downwards, instead of lifting the bar upwards.

Just 2 cents, pls point out where i have mistaken

No shit, captain. Would appreciate a constructive advise instead

Noted on the suggestions. I usually train at 10pm if my friends are tagging along. If I'm alone I can go from 8pm onwards

Noted on the hips height. Will try my best to keep it lower next time...

BTW I feel more natural with sumo deadlift stance while practicing the form at home. Is it OK for me to subs it with sumo deadlift?

Go ahead with sumo, i'll say. Personally i feel more taxed in the right places doing sumo than the conventional

By the way, be very very careful doing deadlift, u dont wanna get dead from lifting, im sure u have seen a video where one breaks his spine doing deadlift

Yea I watched that but that spine picture is photoshopped and not possible to break clean this way, according to my physiology friend
I will be very careful with deadlift for sure, that's why I won't go with heavy weight before getting my form correctly

This post has been edited by RyoKenzaki: Jan 19 2017, 01:23 PM

There r alot of things that needs correction with yr form.

1. Yr lifting the barbell instead of pulling. Yr hand should act as a hook. The drive of the pull shud be initiated with yr legs.
2. Not tight throught the movement. U look very loose

Of coz there r still many others. I really think u need to read up on starting strength to know more in depth.

Very hard to find parking at that place, but you can find many hot chics there.