Deadlift tips

Bo Malicious

Hi all,

My routine at the moment is centred around the three big lifts. Its been going damn good. However Im having some minor issues with Deadlift and would like to iron them out prior to upping the weight and injuring myself.

Im about 6foot2 and have above average reach. I suspect this might be affecting my lifting form. When I press from the ground up I find that my legs move initially/slightly before my upper back - which means in the second 'part' of the press it feels like my lower back is being worked excessively. (I really dont feel anything in my legs from deadlifting. )I suspect a few others here are of similar build (dragan perhaps?) and am hoping I might get some tips from you folk in particular though as always, all pointers and constructive criticism is appreciated.

In anticipation of one probable response - havent seen any other punters doing thus - no one to ask. And the gym instructor believe it or not showed me Straight legged dl when I approached here...:cool: I am working on making a video for ye to review.

Is Sumo d.l. a possible solution?

Hanley

Presumably you're longer legs than average too since you're so tall? That probably means you'll have to start with your hips higher.

If you think about WHY your hips are shooting up it makes sense... You're not starting in a good position to break the floor and start the pull and the bar won't really start moving til you're in your most mechaincally advantageous position, that is to say the bar starts moving when your hips are in their best position. Of course it could be a mirad of different things that are hard to call without seeing a vid.

Other things to look at are lower back, core and hamstring strength.

EDIT: What are you deadlift for? if it's for a bigger total then sumo's might work. If it's to build a big strong back conventionals are probably better.

Leon11

I remember reading a Dan John article on Romanian Deadlifts and he had a mantra that he said when coaching others, went along the lines of "shoulders/chin up". Simple idea and I've found it helpful to repeat it my head. Not the technical answer your looking for but I'm sure there'll be a few to give you sounder advice.

Just re-read your post, when you say your legs move first do you mean in the sense that your backside shoots up and you have to straighten your back mid lift?

Bo Malicious

Hanley - Yeah I guess my legs are pretty long too. At the moment Im making a right angle with my leg prior to pressing - i thought that was optimum but im open to suggestions really.

Im not a powerlifter. Im doing them for overall strength really as opposed to a competition etc. I have a couple of figures in mind that Im aiming to lift over the next few months - had been planning on deadlift but could switch to Sumo I suppose.

Leon11> Yup I know exactly what your talking about. Literally studied his stuff before christmas - makes alot of sense and like yourself what he mentions I try to put into practice.

Yeah its like my arse is shooting up. Today I was trying to sit back into the lift more but i dont know.

If I was to go wide grip - would that be a bad idea?

Leon11

The wide grip is a good idea imo. You'll feel more of a pull on the the upper back at times but it does allow you to move a lot smoother as the bar gets up quicker.

Do some hip stretching exercises to try and improve your range of motion also. It can help keep your hips down during the drive.

Hanley

If you're starting with your legs at 90 degress then you're DEFINATELY starting with your hips too low. It's a pull, not a squat!

I would imagine this is the position you're starting in http://homefitnessexercise.com/wp-content/uploads/2007/09/deadlift_man_side.jpg If you look at that pic, there's no way you can possible exert any real force on the bar from there. The bar would have to move out around your legs and away from your center of gravity to start moving, so yeah, not a great position to try and pull big weights in.

Check out the position here http://www.diablocrossfit.com/archives/DL.jpg You're in a much better position to exert force on the bar. Biomechanically and all that (lawl!!) you're much more likely to be able to lever the bar up to where you want it. It can go straight up your legs and not drift forwards and you and can lean back and use your bodyweight alot more effectively on the way up. In the latter pic you should be leading up and back with your shoulders and head. The bar will stay close and go to lockout easily. If you were to try that with the former pic's starting position all that would happen is that you'd pull the bar into your shins, it'd whack you on the knee and you'd go ars£ over tit!

Get what i'm tryna explain...?

Bo Malicious

Leon> thanks - will do.

Hanley> Ill try hook a short clip and put it on youtube - its a difficult excercise to learn and explain i think.

I get what your saying to an extent - but is it that my hips are too low or too high. In the second image the guys body looks lower to me then the first and probably closer to what im doing now. In the initial few seconds of the movement - does your legs/hips only move? Also, do you 'lean' for want of a better word - perhaps sit back into the lift again initially?

thanks dude!