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Deadlift Form

  • 02-07-2018 11:05pm
    #1
    funkey_monkey
    Registered Users Posts: 8,043 ✭✭✭


    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?


Comments

  • #2
    Conservatory
    Closed Accounts Posts: 1,194 ✭✭✭Conservatory


    Go lower weight get the lift right then go up. Could be anything from tight hamstrings to where you look when lifting.


  • #3
    THH
    Registered Users Posts: 16 ✭THH


    funkey_monkey wrote: »
    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.


  • #4
    funkey_monkey
    Registered Users Posts: 8,043 ✭✭✭funkey_monkey


    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.


  • #5
    LuckyLloyd
    Registered Users Posts: 36,082 ✭✭✭✭LuckyLloyd


    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?


  • #6
    THH
    Registered Users Posts: 16 ✭THH


    funkey_monkey wrote: »
    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.
    funkey_monkey wrote: »
    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.


    funkey_monkey wrote: »
    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.
    funkey_monkey wrote: »
    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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  • #7
    funkey_monkey
    Registered Users Posts: 8,043 ✭✭✭funkey_monkey


    Thanks - I'll try the Jefferson DL. I sometimes would do a sumo DL, but never really got the technique right.


  • #8
    funkey_monkey
    Registered Users Posts: 8,043 ✭✭✭funkey_monkey


    THH wrote: »
    I have noticed that there wasn't an answer to your question, so I brought it up again.
    Ahh, okay :)
    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.
    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.


  • #9
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    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.


  • #10
    THH
    Registered Users Posts: 16 ✭THH


    funkey_monkey wrote: »
    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.


  • #11
    THH
    Registered Users Posts: 16 ✭THH


    Alf Veedersane wrote: »
    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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  • #12
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    THH wrote: »
    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


  • #13
    wotapalaver
    Registered Users Posts: 8 ✭wotapalaver


    funkey_monkey wrote: »
    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?


    I found the rippetoe setup videos on deadlift really good. And there's one by Brian Shaw working with a crossfitter to improve his deadlift that had great cues too.

    But, best I ever got on deadlift were workshop sessions with a trainer. Grace Tedford. She was working at my gym at the time. Has her own place now.


  • #14
    wotapalaver
    Registered Users Posts: 8 ✭wotapalaver


    Alf Veedersane wrote: »
    Except lots of people who lift heavy and often don't have obvious imbalances in terms of strength or look

    Yeah....if your form is good and you're locked in, the angle differences are very slight. You're not gonna grow crooked or anything.


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