180 Kgs For 3 reps deadlifts.

All the best with it. Bit of a wall of text ahead, up to you if you want to read some 'form advice' from someone who has provided no credibility thus far.

From firsthand experience it will be awkward transitioning from your bending forward, rounded movement, into a hinging movement pattern... As in, if you had a meet within 8 weeks I wouldn't even bother changing anything.

The deadlift is basically two movement patterns. Starting from the floor it's 1: a 'leg press' til the bar is around the knee and then 2: a 'hinge'. These two movements both need to work to create a better deadlift.

With your lift your knees are basically locking out with the bar mid shin, this is partly what causes the hips to rise early as others pointed out. But addressing the hip raise won't fix your form because it's the 2nd movement that looks to be the root of the 'non-ideal' form.

When you reach down for the bar to start your first rep, you are bending forward, pretty much curling your body towards the bar rather than hinging at the hips. This then repeats on the way up and back down once you start repping the weight. This prevents you from keeping your core maximally engaged, rounding the back, and moves the load from your hammies and glutes during the lockout into the low back - causing the back-uncurl lockout over the snappy, hips through lockout that pretty much guarantee a successful lift once the bar reaches your knees.

How to hinge: basically reach back with your butt while having your core engaged to keep a neutral pelvis to rib cage alignment. I think Juggernaut Strength Trainings 5 pillars to deadlift technique YouTube video quickly covers it.

I would recommend learning to properly execute a hinging motion. You will find your deadlift goes way down though. (So maybe do RDLs in the mean time since you won't have as much of an emotional attachment to the numbers you move on that lift.) But in particular, emphasize/stay within the hinging portion, even if it means a much shorter range of motion than expected. To learn to execute a hinge you will first need to learn to brace (McGill big 3) and for your body to unlearn to back curl the weight up.

The numbers will be way down initially, but you will basically experience newbie strength increases again until your muscles become the limiting factor to your lifts.

I prefaced my previous comment with 'depending on your goals' because this is basically restructuring your entire deadlift. I think it will be more beneficial in the long term, from both strength numbers and muscular development.(Just don't let perfect be the enemy of good.) However, if you're just wanting to quickly power through with your current form to higher numbers, I don't doubt that you will be able to. I would just have a bit of a think about it since you are living in this body + you're already stronger than like 80%+ of guys out there. Lifting 200 and lifting 250kg gets the same reaction from people who don't lift.

Anyways once again, all the best. You'll smash it!

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