Scarlett's 270lb Deadlift!!

[Scarlett]

Okay, so.. I'm kind of paranoid about my form. :ohnoes:

I know that little half-shrug at the end wasn't ideal and wouldn't cut it in a meet, but (to convince myself it's legit) I have it on good authority that this dead works for a gym lift.. <3

WHICH MEANS - MEGA-PR TODAY!!

...right guys?
:ohnoes:


YouTube - Lily's 270lb Deadlift (http://youtube.com/watch?v=krMEKdRyUJI)

[Beverly McD.]

:hi5:Congratulations on staying with it and pulling it off!

[claire]

Congrats :) Awesome job! :super:

[A L]

Watch that 'jerk' off the floor... it was the scariest part. Get your booty lower. The way down looked better, but


CONGRATS ON THE PR

[Ulter]

Nice work Scarlett. Congrats on the PR!

[C. Smith]

Get your booty lower.


+1

Congrats! :clap:

[Scarlett]

Watch that 'jerk' off the floor... it was the scariest part. Get your booty lower.


Man, yeah.. watching myself from the outside definitely serves a purpose. I can totally see what I need to work on. Thanks.

..it's quite a lot of booty to "get low" though, btw. ;)

[dubdubs]

congrats...that is awesome :wiggle:

[Iron God]

Good Lift and you did it the hard way. ;)

Try using the same form as when you lowered it on the way up.

You actually used more posterior chain lowering it than lifting it up..

[A L]

Man, yeah.. watching myself from the outside definitely serves a purpose. I can totally see what I need to work on. Thanks.

..it's quite a lot of booty to "get low" though, btw.

Just back that thang up.... drop it likes it hot.... dip it low, bring it up slow...

:roflmao:

[Halfway]

congrats on the PR but yanking at a max stiff-leg with a rounded back is indeed scary.. have you tried box squats ? they should help you use more leg

[Scarlett]

congrats on the PR but yanking at a max stiff-leg with a rounded back is indeed scary.. have you tried box squats ? they should help you use more leg


It actually wasn't stiff-legged (or it shouldn't have looked that way), and I didn't think my back was rounded badly, not in the wrong way in any case.. I think the yank looks more violent than it actually was. lol

But yeah, box squats - definitely look into those.

[Lumberjack5.0]

Nice job. You and Bunzo are gonna be duking it out for strongest fit chick on AF :D

[MR. BMJ]

Awesome job Scarlett!!!

I agree with the others, get the booty down and use the posterior more, and also watch the yank/rounded back.

These videos are great for learning purposes...i'm seeing their relevance more and more every day, especially for those without personal guidance on the spot. There is some top name guys in this thread to learn from, the best imo:)

BMJ
:bmj:

[Scarlett]

Nice job. You and Bunzo are gonna be duking it out for strongest fit chick on AF :D


HAHA.
You're cute.
I'm miles away from anything substantial..


But you're right - PR's are NOT pretty. *wrinkles nose*

[Blut Wump]

There's a rule which says that PRs don't have to be pretty. Congrats.

Can I suggest tensing your lats as an aide to pulling; that curve in your back was a bit scary. Butt down, head up. One thing I found that used to help me was to make note of where your body is when you lower a rep. That's often the best place to start the next rep from. Notice that your start and end positions were very different.

That was a gutsy, gritty pull to be proud of.

[booey]

Awesome!

[sassy69]

Congrats on the PR! ... Generally I find my form is a lot better and there's less wiggling around if I lock in my upper body tightly before I start the pull so it is literally all on my lower body to do the work. Avoids the rounded back and all that.

[ANIBOLISM]

Somebody is smiling down going "thats my girl".

Congrats Scarlett thats some serious weight your pulling. Your pretty much out pulling half of the guys at Golds. Just be careful not to hurt yourself, you only get one good young back.

[A L]

BW is correct - The P in PR has never stood for Pretty.

Congrats!

[Scarlett]

Somebody is smiling down going "thats my girl".

Congrats Scarlett thats some serious weight your pulling. Your pretty much out pulling half of the guys at Golds. Just be careful not to hurt yourself, you only get one good young back.



Haha.. more likely than not, he'd be like - GET YOUR FORM TIGHT.

Man, I can't wait to be back at the South Lakeland Gold's.. I did this lift at the best one in Tallahassee and this gym definitely doesn't match up to what Zach's done with his. In fact, no Gold's I've been to in FLORIDA is as nice as the South Lakeland Gold's.

Plus I miss all the regulars.

Plus-plus, just before I did this lift, some random counter-girl tried to tell me not to do powerlifting.
I was like.. I could break you in half.

[BRINO]

Great job Scarlett, watch that form and listen to AL. But damn, most guys i know cant do that.

[Big Sky Guy]

All about effort and heart! :D

Get that upper back tighter and you have more in you!

[sassy69]

Haha.. more likely than not, he'd be like - GET YOUR FORM TIGHT.

Man, I can't wait to be back at the South Lakeland Gold's.. I did this lift at the best one in Tallahassee and this gym definitely doesn't match up to what Zach's done with his. In fact, no Gold's I've been to in FLORIDA is as nice as the South Lakeland Gold's.

Plus I miss all the regulars.

Plus-plus, just before I did this lift, some random counter-girl tried to tell me not to do powerlifting.
I was like.. I could break you in half.

:werd:

[GFH]

Great job Scarlett! Make a point to arch your lower back and drive your head into your traps... it will make keeping form a lot easier. Avoid deadlifting (and squatting for that matter) in front of a mirror. Your natural reaction is to make eye contact with yourself and that will keep your head down. A PR doesn't have to be pretty, but that jerk at the beginning with your back rounded is an injury waiting to happen. The little hitch at the end could be avoided by squeezing your glutes hard at the top and driving your hips through the bar (hump the bar).

Regardless, great friggin job. I wish there were more 20 year old ladies deadlifting in South Florida!

[Cynical Simian]

Congrats! That's some really impressive weight for a...



...nyone. :p

(I agree with the others about your hip/back position, but hey, it's a max lift, and you'll probably find that your pulling is even more efficient once you make those adjustments.)

[kook]

Congrats on the PR, Sort that out a bit and I have no doubts we see 315!:deadlift:

[get456]

im rather sure I'm in love with you.... :)

[Hidngod]

Awesome! Amazing! Fantastic! I'm out of superlatives!
Anyways, yeah, that was more than some male lifters I know can DL. Mind you some of them don't even believe in Squatting or DLing. Bad for the back dontcha know.

[T-Cake]

Lil, you are AMAZING!!! :bowdown: I'm so effin' proud! You could kick my ass, that's for sure! :)

I think all the form advice here is awesome, and like you said, you can see from the vid what needs correcting. I will highlight the "re-enact the 'down' form" on the lift up part comment that was said earlier. It was great and makes a lot of sense. Your back was arched a bit much, but the lower ass (and NO, it's not a lot! :lol:) trick will fix that up pretty easily, I would think.

WAY TO GO!!! :cheer:

[IliekFude]

good for you!
the backs always gonna round some in a PR attempt.
all ya can do is keep hammerin yr ab and oblique work (with weight) and posterior chain movements (rev hypers, hypers, ghr's etc) and make a concious effort to maintain some sort of flat back or arch if you can for every rep.
everyone has different form tho, even the pros. if it works and yr not slipping discs, i wouldnt stress it as much as some are saying you should..

[NWMUSCLE]

Good Job!
Damn you are strong, next time I get stuck in the snow, I am calling on you!

[motoxer125]

Congrats on the new PR!!!

I think I here 300 calling! :deadlift:


It's good seeing girls actually lift weights. Most do hours and hours of cardio and wonder why they still can't see their muscles or abs. But not here a AF, just looking at the AF personal records thread shows we got some tough women.

Our girls are stronger then your girls!! :sticking tongue out:
:elephant::bear::coolred:

[Scarlett]

good for you!
the backs always gonna round some in a PR attempt.
all ya can do is keep hammerin yr ab and oblique work (with weight) and posterior chain movements (rev hypers, hypers, ghr's etc) and make a concious effort to maintain some sort of flat back or arch if you can for every rep.
everyone has different form tho, even the pros. if it works and yr not slipping discs, i wouldnt stress it as much as some are saying you should..


YES!
This is exactly what I've had on my mind during this whole thing. Thank you for putting it into words. Though I may have rounded my back, kept my hips too high, not tight enough up top - whatever... not once did I feel like I was going to hurt myself, everything was really controlled.



Also, I love your avi.. whatever anyone else says, it's awesome and scary, don't change it. lol.

[mlong]

Your form looked better when you lowered the weight then when you started from the beginning. It looked like you were using two overhand grips is that correct? Most people gain more power (even with straps) when using one over and one under.

I think what you need to do is post a clip of you doing less weight, 135 and 225. Then let us see your form and evaluate it on a weight that you should be doing reps with. You definetely need to start with your ass lower to the ground.

[mlong]

good for you!
the backs always gonna round some in a PR attempt.
all ya can do is keep hammerin yr ab and oblique work (with weight) and posterior chain movements (rev hypers, hypers, ghr's etc) and make a concious effort to maintain some sort of flat back or arch if you can for every rep.
everyone has different form tho, even the pros. if it works and yr not slipping discs, i wouldnt stress it as much as some are saying you should..

Really bad advice in my opinion. The thing is, it only takes one time on one movement to slip a disc in your back. Look at all the pro's, they may have different form, but it isn't that different.

Sorry Scarlett you need to improve your form, you may never hurt yourself but you have a higher chance with your current form. Plus if you improved your form, you may and probably will increase your weight on doing deadlifts.

[Scarlett]

Really bad advice in my opinion. The thing is, it only takes one time on one movement to slip a disc in your back. Look at all the pro's, they may have different form, but it isn't that different.

Sorry Scarlett you need to improve your form, you may never hurt yourself but you have a higher chance with your current form. Plus if you improved your form, you may and probably will increase your weight on doing deadlifts.



Uh, I'm not making any excuses.. don't worry, I KNOW I need to work on my form. I have years to pull off mistakes like these and to correct them, I'm but a baby still.

And yes, my form is spot-on with lower weights. This was just an ugly PR.

[GFH]

If you look at the three biggest powerlifting pulls of all time (1003, 971, 942) they were all done with pretty much the complete opposite of textbook form. As you advance in the sport and the movement you can make changes that better suit you, but at a beginner-intermediate level you should try to stick as closely to textbook as possible.

[Auzzie]

Well done nice lift,
Always a great feeling hitting a new PR.

[Mrs Croft]

Holly strong chick batman :woot:

What impressed me was that due to the form.. you were using more your back and arms..not even using the legs half as much as you could..and you still lifted the dam thing :ohnoes:

now THAT is impressive :bowdown::bowdown::bowdown:

[bigsix]

Congrats! :)

[IliekFude]

Really bad advice in my opinion. The thing is, it only takes one time on one movement to slip a disc in your back. Look at all the pro's, they may have different form, but it isn't that different.

Sorry Scarlett you need to improve your form, you may never hurt yourself but you have a higher chance with your current form. Plus if you improved your form, you may and probably will increase your weight on doing deadlifts.
and thats why its yr opinion.
do you realize there is no concrete "proper" form as far as rounding vs non-rounding of the back according to the medical world? you will find 50% say round is fine and 50% say its not.
also, if you look at professional powerlifters and strongmen you will se so many different forms that you will forget more than you will remember.
also, if ya read my post i told her to keep her back flat or arched if possible during every set she can. but its a fact, guy, during a PR yr gona lose some of it.

Also, If yr gona lift heavy weights (ie strength train) thinking to yr self "oh god it only takes one time to pop this or tweak that or poop myself etc" then your probably in the wrong sport.

[Scarlett]

Haha, I would just like to throw out there that the bad quality is kind of a shame.. I was definitely representing with my AF shirt. :heart:

[FiletMignon16oz]

Impressive!! I have not consulted the medical community or participated in any experiments, but I know from personal experience for sure--watch that back and stick the butt out.


Look up, as high as you can, exaggerate it if you have to, and body always follows the head! That's what has worked for me, but again, I am not close to deadlifting that sort of weight!

[Halfway]

and thats why its yr opinion.
do you realize there is no concrete "proper" form as far as rounding vs non-rounding of the back according to the medical world? you will find 50% say round is fine and 50% say its not.
also, if you look at professional powerlifters and strongmen you will se so many different forms that you will forget more than you will remember.
also, if ya read my post i told her to keep her back flat or arched if possible during every set she can. but its a fact, guy, during a PR yr gona lose some of it
Also, If yr gona lift heavy weights (ie strength train) thinking to yr self "oh god it only takes one time to pop this or tweak that or poop myself etc" then your probably in the wrong sport..


It's dangerous to rationalize loose form as 'its a PR' or 'pro strongmen use loose form' - they do, but they also have been doing this for years and have 40"+ waists with steel cable errectors.

I popped my back a few years ago with a humble 315 warmup because I didn't stay tight.. the repercussions of the damage haunts me to this day and get worse each year as my kinetic chain crumbles (I can't do full range conventional pulls anymore, which were my strongest lift or free squats).

Sumo pulling might be a good idea to force the ass down

[Blut Wump]

I'd agree with that. It's not unexpected that PRs can be ugly since form is likely to break down as your weakest parts start to fail and hand off the load they were supposed to be handling to stronger parts that can accommodate a shade more load.

There's a world of difference, though, between having form break down and simply lifting with bad form.

I got sloppy on the descent of a pull two or three years ago and ended up going 18 months between PR attempts. Just last year I felt as though I'd torn my lower abs due to failing to tense them adequately during a heavy pull; another three months down the tubes. These days, if I get any unpleasant twinge, I abort the workout, and go ice up.

The point being that if you don't practice good form then an injury will happen. As you become more experienced then your good form might differ from someone else's but everyone needs to learn to lift any lift to their own best mechanical advantage and with support chains firing on all cyclinders.

[Sue Me]

Thats Awesome! (Can't watch the video, @ work) Great PR!

[IliekFude]

I popped my back a few years ago with a humble 315 warmup because I didn't stay tight.. the repercussions of the damage haunts me to this day and get worse each year as my kinetic chain crumbles (I can't do full range conventional pulls anymore, which were my strongest lift or free squats).

Sumo pulling might be a good idea to force the ass down

did you read my post guy? i said treat yr warmups as maxes and use the best form you can as long as you can. you just agree'd with me.

now, as far as this statement:

It's dangerous to rationalize loose form as 'its a PR' or 'pro strongmen use loose form' - they do, but they also have been doing this for years and have 40"+ waists with steel cable errectors.
yr way off bud. its all relative. that 270lbs max to her is actually LESS IMPACTIVE on her body then the relative max of a pro.
why you ask? because a pro has trained his muscles and body to fire much more efficiently and to recruit much more fibers into a movement than she has. therefore, the potential for injury to a pro is MUCH higher than it is for her. shes probably using about 50-60% of her muscular potential because her cns and nervous pathways that fire the muscles simply arent developed enough to do any more, YET.

[IliekFude]

I got sloppy on the descent of a pull two or three years ago and ended up going 18 months between PR attempts. Just last year I felt as though I'd torn my lower abs due to failing to tense them adequately during a heavy pull; another three months down the tubes. These days, if I get any unpleasant twinge, I abort the workout, and go ice up.

Thats why i drop the fucking thing. Ill be damned if im gona bother lowering 605+ slowly and controlled and hope it doesnt either:
A- fuck my back up
or
B- burn me out for my next pull

If you wana work eccentric portions of pulls do some SLDL's dont bother getting artsy fartsy putting a MAX effort deadlift down. Thats just f'n crazy.
And if yr gym doesnt like you droppin yr deads then find a new one.

[Blut Wump]

Thats why i drop the fucking thing. Ill be damned if im gona bother lowering 605+ slowly and controlled and hope it doesnt either:
A- fuck my back up
or
B- burn me out for my next pull

If you wana work eccentric portions of pulls do some SLDL's dont bother getting artsy fartsy putting a MAX effort deadlift down. Thats just f'n crazy.
And if yr gym doesnt like you droppin yr deads then find a new one.You're not alone in dropping the weight but I'd really rather do a controlled drop than just let go while I'm under strain. I work out at home so there's no gym owner to tell me off. I'd just rather not simply dump the bar. Agreed, though, that a slow and managed descent is not recommended. Don't forget that if you're in a meet that a dropped bar will get you a fail.

My injury was just poor form as I used to have a tendency to lean forwards before breaking at the hips lowering the bar. I was into new territory and my lats took more strain than they could cope with.

[sassy69]

There is something crazy about doing a first time PR to even see if you can really get the thing off the floor,... sometimes I think there you lose a little of your form just getting your mind around the fact that the weight is moving!

[IliekFude]

You're not alone in dropping the weight but I'd really rather do a controlled drop than just let go while I'm under strain. I work out at home so there's no gym owner to tell me off. I'd just rather not simply dump the bar. Agreed, though, that a slow and managed descent is not recommended. Don't forget that if you're in a meet that a dropped bar will get you a fail.

My injury was just poor form as I used to have a tendency to lean forwards before breaking at the hips lowering the bar. I was into new territory and my lats took more strain than they could cope with.

blut, im sorry man i was in a shitty mood over the drama in here. i hope i didnt come across as an ass to you.
i respect you and your advice is spot on and HUGELY valued around here.
we're boys as far as im concerned and again, no disrespect.

to scarlett, im sorry i had any part in hijacking your thread. i thought we were talking about form and technique and i honestly dont know how it degraded the way it did.
bottom line, great job and props to you for going against the grain and lifting balls to the wall, i see big things in the future comming from you. good luck and keep bangin.

sassy, i hear ya!

halfway, i hope nothing was interpreted as me disrespecting your accomplishments or status as an achieved lifter. before it was deleted, i commended you on your massive 705 (i believe?) pull at what i see to be between 220 and 242 bodyweight? thats a fucking milestone i dont care who you are and i have NOTHING but HUGE respect for ANYONE stronger than me (thats a long list lol) and i hope you didnt confuse my technique/form discussion as disrespect towards your accomplishments as AL seemed to.

take care guys. go hug yr girls/wives/guys whatever.
thats what im out to do.
god i hate confrontation especially unneccessary and when i dont understand where it came from.
peace!

[Ulter]

There is no confrontation. Nothing to see here folks... move along..

[Scarlett]

There is no confrontation. Nothing to see here folks... move along..

:lol:

[sassy69]

There is no confrontation. Nothing to see here folks... move along..

http://i32.tinypic.com/eai902.jpg

[mike]

nice job, scarlett.