r/formcheck • u/Stock_Fold_5819 • 1d ago
Deadlift Poverty deadlift
This is 205lbs, my PR is around 215. Anything I can do besides get stronger lol? I weigh 122lbs.
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u/Manderspls 1d ago
What is a poverty deadlift???
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u/Stock_Fold_5819 1d ago
It just means it sucks
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u/MightyX777 11h ago
Interesting… I thought poverty deadlift means no belt, no straps and most importantly no shoes
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u/hugh_mungos_ 1d ago
It means it's their worst lift out of the three. I'm pretty good at bench and deadlift for example, but squats are my worst lift, so I have a poverty squat. Nothing to do with it being sumo.
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u/AajBahutKhushHogaTum 1d ago
I think they are ashamed to call it Sumo and are trying some new fangled terms...
Hopefully time will instill some confidence in them
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u/Robokop459 1d ago
Romanian deadlift. Romania = poverty. Get it?
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u/shlepky 1d ago
This isn't RDL though?
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u/Robokop459 1d ago
Oh sorry, is it not? What's the difference?
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u/Hara-Kiri 1d ago
Well, all of it. Not a single part is similar other than them both being deadlifts.
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u/themegainferno 1d ago
Why is it when a woman posts for a form check, she has dozens of people helping her. But when I do, I get ignored like my father always used to
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u/cerote6239 23h ago
It's you.
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u/themegainferno 23h ago
You are right bro, my father was right.
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u/MisterEinc 4h ago
That guy in the background is paying as much attention to her as your father did during your t-ball game.
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u/dan_camp 1d ago
honestly looks really good imo. you got long legs so sumo works for you, you pull the slack out of the bar, and you don't squat it up, you're actually hinging and pulling. also your poverty lift is 168% of your bodyweight so i think you're all set lol
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u/DamarsLastKanar 1d ago
What's your current deadlift/leg programming and how long have you been doing it?
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u/Stock_Fold_5819 1d ago
1.5 years running a full body 3x week powerlifting program with a coach.
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u/DamarsLastKanar 1d ago
Well, okay. Just curious about your progression plan so far.
Always a case of seeing what's worked. And seeing what you haven't tried yet.
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u/TheOwlHypothesis 1d ago
Train for strength specifically if that's what you want to optimize. There are TONS of resources online that focus on strength building over muscle building. Basically you want a power lifting program.
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u/Honourablefool 1d ago
Looks good imo.Posture remains stable throughout the whole lift.
Only thing I can think of is to puff the chest a bit more and retract scapulae. But it’s a bit a hard to see from this angle.
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u/bones2divine 23h ago
You just gotta eat. Eat clean and feed those muscles. What a lot of people tend to neglect is they’ll constantly do a compound exercise expecting it to improve through repetition. What you should consider if you don’t already do so is exercising the same muscle group through isolated motions AFTER the big lift such as the deadlift. Plyos, eccentrics and concentric, the abd and adductors. Those have translated to my deadlift progress immensely. But the biggest jump will be a calorie surplus. You won’t be gaining unappealing fat as long as those calories are being put to work. Good luck!
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u/Stock_Fold_5819 23h ago
I’m working with a nutritionist rn and she has me at 2400 calories/130 protein. I’ve gained from 118-122 over the past 2ish months. I’m a hard gainer in all respects :/
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u/bones2divine 23h ago
That’s hefty and sounds like you’re on the right track! Now comes the fun part, looking forward to every lift session going in there with the goal of KILLING your workout
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u/Broad_Fly_5685 23h ago
Only real suggestion I'd make is to take the slack out of the system (plates, bar, hands, arms, shoulders) before you make your pull. That clank at the start is shock load. You're killing the momentum you could be trying to make by jerking the bar off the floor instead of engaging it and staying in first gear for a smooth lift.
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u/Stock_Fold_5819 23h ago
Interesting, I had not considered this
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u/Broad_Fly_5685 23h ago
You can see yourself having a "false-start" you get set, make your hard pull that jerks to a halt at the clank. Your torso was moving up, drops right back down.
Your pull looks great otherwise, good brace, good pace, etc.
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u/AEROK13 23h ago
Very sound technique, just remember you need to lock out your knees before you hips in a sumo deadlift.
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u/Stock_Fold_5819 23h ago
My coach says this a lot, do you have a cue? I can’t really understand how it feels esp at maximal loads
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u/StraightSomewhere236 23h ago
The form looks solid. How often is your coach having you deadlift, and what accessories for deadlifts are you doing?
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u/Stock_Fold_5819 22h ago
Comp deadlift 1x weekly, sometimes a deficit on another day. Accessories on dl day would be some quad movement, something posterior chain, something back
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u/StraightSomewhere236 18h ago
Ah. Generally, if I wanted to push a particular lift, I'd hit it 3 times a week. Work up to a 1 rep of 80-85% of 1rm, then do 3 sets of progressive work. For example, at 215:
Monaday - 8@135, 5@155, 3@170, 1@180, 3x3@160
Wednesday - 8@135, 5@155, 3@170, 1@180, 3×4@150
Friday - 8@135, 5@155, 3@170, 1@180, 3x5@140
Each week, you repeat the process, adding 5 lbs to the progressive sets until you get to 180 for 5. Then retest your max.
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u/goldendoublin 18h ago
Poverty DL’ers unite lol. Mine’s around the same (e1RM~225 or so) and I weigh a couple more pounds than you. every source I’ve read says that I’m in the bottom 15th percentile of my weight class in deadlift 🫠
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u/1_headlight_ 14h ago
I thought poverty deadlifts would be related to poverty buttons, which are those placeholders in your car where functional buttons would go if you had bought the full featured version of the car that needed those buttons.
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u/decentlyhip 2h ago
Looks good. Wedge is good. Balance is on point. You're trying. Just need more muscle. Get your rows, pulldowns, front squats, and good morning up 20%
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u/Excuse_Odd 1h ago
You’re a small woman, what are your expectations lmao. Seems like a good deadlift to me
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u/Excuse_Odd 1h ago
You prob just need to gain weight, build bigger legs/ back. I’ve never met a big lifter who is skinny.
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