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    • Christopher Hill
      Participant
      Post count: 15

      Hey Murph,

      I’m so frustrated. I was doing RPE 10 3×3 deadlifts at 315lbs but my hips rise first every single lift. I can’t comprehend the long arms cue and I’m just getting so frustrated every time. I didn’t really understand the whole start slow and then accelerate idea too and I just don’t know what to do

    • Murph
      Keymaster
      Post count: 918

      Your hips are not rising first.
      You are actually doing an ok job of making the arms long/taking the slack out.

      The issue is that you are rounding your lower back as you start.
      This could be for a few reasons.

      Rushing your set up-you are
      The weight is too heavy
      Improper bracing
      Letting your brace go
      Weak spinal erectors
      Something else

      That set was also above an RPE 10. Watch the last rep, you ramp and hitch it to lock out. That is just too heavy for that many reps.

      My suggestion is to drop whatever percentage is listed on Deadlifts to about 70-75% for the next month.
      Focus on dialing in form and working on the issues I listed above.

      Have you watched the Bracing video in the Library?
      I’d also add in some more Erector work.
      Maybe Hatfield Back Raises and/or Reverse Hypers if you have a hyper bench.

      Don’t get discouraged.
      You did a better job at the long arms than before.
      That weight is just too heavy. If I was coaching you in person, I’d drop that weight by about 100 pounds and have you do it right.

      Sometimes we get better results from less weight.

      This is one of those situations.

      Take the ego out, and put the brain in.
      Save the ego for a meet.

      Make sure you film next session. Send all of your sets.

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