You set yourself alright then just lifted your arse and pulled with your back. Chiropractor is thataways
Random health and exercise thoughts - Page 3645
If you manage to get in such bad position, I wonder if you know what a good position feels like. It is crucial that you can feel the difference. No special cues will help if you don't feel when a bad position is bad. Not trying to be harsh, just realistic.
Can you get someone to correct your form IRL? If not, lower weight with as much as it takes to make the form perfect. Pick a weight that you could have done 4-6 perfect reps with, but do 2-3 reps. Many sets, say 3-6, not counting warmups. More warm up sets with smaller jumps in between. Makes for more practice. Also start deadlifting 3 times per week. If you increase to 3x per week (which will make wonders for your technique if you do it right) you should have one lighter session.
Regarding the actual technique, it looks like you only pull with your back. The bottom portion of the deadlift is quads. You drive the bar off the floor with your legs. The back only keeps everything straight and in the correct bar path. Once the bar passes the knees the back is more involved and hips come forward.
Anyway, the easiest way to think avout deadlifts is imo to just stand up straight with the bar. Post a new video after some weeks. Hard to point any specific faults right now as everything is off.
I've been dialing down the deads with only 2 plates getting that perfect form down.
Right shoulder has had a rotator cuff tear, labrum, and capsuloraphy. Two different surgeries.
In conclusion, the right side of my body is fucked.
Can you see any faults? Surely you can see something?
I think you should study lifters with good technique so you can analyze yourself. Thats gonna benefit you a lot long term.
Anyway, some pointers:
You can see that your feet are forced out violently about halfway down. In the starting position, that is before the first rep, your feet are quite turned out. On the way down, they are being forced to point even further out. This is a result of 1) your sitting straight down style, and 2) lacking ankle mobility. It also looks like you have little control of the weight on the way down.
To fix the technique, I would first get a proper pair of shoes. Since you seem to lack ankle mobility, you should get olympic weighlifting shoes if you intend to squat with the same upright style. If you want to get flat shoes, you will have to change your style to sit further back so you arches won't collapse and getting the feet forced to turn out like in the video. I bet from the front, your knees are not tracking over your toes. My guess is that the knees point forward while the toes point out. Squatting like that with collapsed arches can lead to knee problems. Even if you would not get knee problems, its not a good position for getting power.
On the upside, you maintain your posture and back angle very good. You torso looks very rigid and you don't overly arch your back or get into flexion.
TLDR; Its better than your deadlift. Get shoes. If you want an upright style, get heeled olympic shoes. If you do not want to buy olympic shoes, you should change your styel a bit so you sit further back with some more forward lean of the torso. Work on your ankle mobility in both scenarios.
Lease signing tomorrow.
Be in NYC Thursday. Hopefully can get in the gym then haahaha then on that 7day/wk lifting game, gonna cut so hard, 2x/day cardio with RFL, IF and shit ton of caffeine