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02-07-2018, 23:05   #1
funkey_monkey
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Deadlift Form

Hi,

I've recently noticed that when I'm doing a deadlift that I have a tendancy to straighten me legs first and then perform what is essentially a stiff legged DL to complete the move.

I get away with it at the lighter weights but as I move up it gets worse and probably added to my back pain that I have recovered from.

Any advice on how to improve my DL form?
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02-07-2018, 23:09   #2
 
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Go lower weight get the lift right then go up. Could be anything from tight hamstrings to where you look when lifting.
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17-02-2019, 12:13   #3
THH
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Originally Posted by funkey_monkey View Post
Hi,

I've recently noticed that when I'm doing a deadlift that I have a tendancy to straighten me legs first and then perform what is essentially a stiff legged DL to complete the move.

I get away with it at the lighter weights but as I move up it gets worse and probably added to my back pain that I have recovered from.

Any advice on how to improve my DL form?
A few steps to improve your DL form.

1. Stand upright, close your eyes and imagine that you will jump in the air. Your stand for the DL should exactly be the same.

2. Push as much air as possible into your belly and keep it.

3. Grap the bar. Now try to bend the bar towards you (which of course won't happen). This will stabilize your upper back.

4. Keep your head in a neutral position.

5. Get up.

If you follow these steps you should be able to do a DL in a good form.

The reason why you first straighten your legs could be the backpain. You unintentionally try to protect your back, thus you straighten your legs first; which then of course makes your back pain even worse.
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17-02-2019, 22:15   #4
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Funny that this has been brought up again.

I noticed recently that when I stopped switching grip on every rep my back pain reduced significantly. I normally do a single DL, reset, and then go again - as opposed to continuous touch and go, like most others do.

I notice that my 'weaker' grip (L-underhand; R-overhand) resulted in me straining the lower RHS of my back. Not sure why.
When I stopped alternating the grip per rep and split the set into two subsets of each grip then the pain has pretty much gone away. Also, less fatigued too.

I'm not pulling big weights though - 125kg @ 72kg bodyweight.

I tried the double overhand grip, but it felt like I was always going to fall forwards, so I stopped.
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18-02-2019, 12:48   #5
LuckyLloyd
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Why are you alternating your grip between every rep?

What is your overall objective? We can talk about mental cues and assistance exercises to strengthen weak points (and ideally we'd have a video of you performing the lift to view and discuss) but the place to start here is why are you training and what is your training objective? The Deadlift is an excellent movement, but may not be essential for everyone depending on their goals.

Edit: sorry, I was confused by the time lag between this thread being started and later responses. From rereading your last post OP, I take it that you're now happy with how the movement is going for you?

Last edited by LuckyLloyd; 18-02-2019 at 12:52.
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18-02-2019, 15:30   #6
THH
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Originally Posted by funkey_monkey View Post
Funny that this has been brought up again.
I have noticed that there wasn't an answer to your question, so I brought it up again.

Quote:
Originally Posted by funkey_monkey View Post
I noticed recently that when I stopped switching grip on every rep my back pain reduced significantly. I normally do a single DL, reset, and then go again - as opposed to continuous touch and go, like most others do.

I notice that my 'weaker' grip (L-underhand; R-overhand) resulted in me straining the lower RHS of my back. Not sure why.
Could be that you jerkily pull and/or that you have to "double lock out" at the top of the DL as your grip loosens which causes stress on your lower back.



Quote:
Originally Posted by funkey_monkey View Post
When I stopped alternating the grip per rep and split the set into two subsets of each grip then the pain has pretty much gone away. Also, less fatigued too.
What about doing 2 sets, one with each grip. You can remove 10 kg or so on your weaker grip.

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I'm not pulling big weights though - 125kg @ 72kg bodyweight.

I tried the double overhand grip, but it felt like I was always going to fall forwards, so I stopped.
Did you ever try the Jefferson DL? Maybe a good idea for your back.
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18-02-2019, 15:54   #7
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Thanks - I'll try the Jefferson DL. I sometimes would do a sumo DL, but never really got the technique right.
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18-02-2019, 15:58   #8
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I have noticed that there wasn't an answer to your question, so I brought it up again.
Ahh, okay

Quote:
Could be that you jerkily pull and/or that you have to "double lock out" at the top of the DL as your grip loosens which causes stress on your lower back.
I noticed that there was a tilt in the bar - I was lifting higher on the side that I was hurting - can't figure out why that is so.

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What about doing 2 sets, one with each grip. You can remove 10 kg or so on your weaker grip.
Is there any need to reverse the grip? I distinctly remember being told that it is tough on the bicep and switching was good.
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18-02-2019, 16:07   #9
Alf Veedersane
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There's no need to switch which hand is reversed. If your arms are lockrd straight, which they should more or less be, then the chance of ripping your bicep etc is fairly slim.
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18-02-2019, 16:11   #10
THH
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Thanks - I'll try the Jefferson DL. I sometimes would do a sumo DL, but never really got the technique right.
I never have been a friend of sumo. And never got the technique. Also it doesn't make a lot of sense for functional strength. I mean who in the world would choose a suma stance to pick up something heavy.
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18-02-2019, 16:15   #11
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There's no need to switch which hand is reversed. If your arms are lockrd straight, which they should more or less be, then the chance of ripping your bicep etc is fairly slim.
Exactly! Just if you lift often and heavy chances are that your upper back gets imbalanced. But most people who lift that heavy don't care of looks.
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18-02-2019, 17:36   #12
Alf Veedersane
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Exactly! Just if you lift often and heavy chances are that your upper back gets imbalanced. But most people who lift that heavy don't care of looks.
Except lots of people who lift heavy and often don't have obvious imbalances in terms of strength or look
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