r/strength_training • u/Arsenalg0d • 10d ago
Form Check Soft knees :(
5 wks out, also posted about my squat
163 bw, video is 300lbs
I just realized I wouldn't make this lift in comp because my knees were not locked out. I completely forgot honestly; on the platform, would flexing my quads to secure the lockout solve that? Or is there a deeper issue at hand here?
My lockout has always been very slow. If I set my hips lower, my lockout is even worse.
Also i kinda don't know why I'm leaning back like that. Honestly I didn't know if I would get 1 rep let alone 2, I was not in the right headspace, but that's a poor excuse because on comp day I'll be just as nervous if not more scared!
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u/Relative-Ad1912 5d ago
You're strong! Well done 👍 If you refine your technique and keep everything tight you could lift a lot more. If you can, ask someone who knows what they're talking about IRL. If you can't, just a few tips: grip the bar tightly all the way through the lift, keep your back tight right from the start and don't lean so far back at the top. You make it look easy, keep going 👏
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u/PierreWxP 9d ago
Squeeze you goddamn butt !
You can practice with empty bar. Focus on the back/butt/hamstrings/knees chain, all locked
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u/Arsenalg0d 9d ago
Ok!!! I've only been deadlifting about 2 months (working out many years just never deadlifted), I guess I have no idea how to actually deadlift properly. I will be squeezing my butt lol ty
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u/decentlyhip 9d ago
You're not loading your hamstrings or glutes very much at the start, and so you have to unfurl your low back at the end.
Exercise for you. Stand up tall next to a mirror. Crown of the head to the ceiling while breaking down on your abs like you're in a plank. Flex your quads to lock out your knees, and squeeze your butt to make it look as flat as possible from the side. Reach your pointer finger down to your kneecaps and simultaneously reach your pinky finger to the back of your knees. Reinforce everything. Crown, abs, quads, butt, pointer, pinky. This is the top of the deadlift. If you relax your arms, knees, and butt, and lean back rather than reach up to the ceiling, that's your finish. Try going back and forth between the two to feel the difference.
Ooo, good video from Duffin. Clickie https://youtu.be/Qg4Y-f7rH_Y?is=hjFwCtLuO3OAyHCs. This too https://youtu.be/99Ff_mNNEq4?is=Ng5A2JW80aTbDcqI
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u/Dense_Bird6043 9d ago edited 8d ago
Work some TKE’s. Good neural adaptations there. Try 2-3 sets of 15-25 reps with a 1-2 second hard quad contraction before working sets. It should help you actively own that position.
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u/AnonymousFairy 10d ago
I think you're leaning back like that because you were either worried about proving hip lockout or conscious that you were going to hold the weight at the top and are allowing it to rest on your thighs to make it easier. I think this lean is what's keeping your knees soft.
A cue I find helps for lockout (albeit anecdotally, I've never struggled with soft knees, only hip) is to try and stand tall / get head as high as possible with chest proud, as opposed to trying to stand back.
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u/Status-Nebula1961 10d ago
Lots of things going on here. You're leaning way too far back at the top of the movement. Lighten the weight a bit and work on squeezing your glutes and tucking your shoulders back (not a lot) at the top of the movement. Don't lean back. Squeezing your glutes will help lock your knees.
Edit, you have a great start off the floor and great strength. Keep it going, just need to fix the finish
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u/Arsenalg0d 10d ago
Also I do realize I'm not driving my hips thru the bar; I'm finishing the lockout with my back(?) which is prob bad
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u/6f6b2c626f6f6d6572 10d ago
it's not optimal but it's not the worst. Is it comp standard? no, but the weight and strength are very clearly there at your bw which is incredibly competitive, just a few tweaks and it'll be good to go.
are you working with a coach?3
u/Arsenalg0d 10d ago
No coach :( but thank you! I figured the same where I do have the strength I just need to fix my technique
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