MY deadlifting issue | Lifting 101 | Forum

Post edited 2:18 pm – July 18, 2011 by Cameron

Yay for all you regulars.  I have an issue that you all get to help me with.  I don't normally do a lot of deadlifts.  This being said they are very difficult for me, I have relatively long legs and lanky arms and when I do them it doesn't usually seem right.  That being said, I was wondering on some technique advice from everyone.  It's always been really awkward so I have attached a video I had Rudy take from my phone (the new smartphone stuff is cool) of me doing one of my lighter sets.  Something just doesn't seem right.  I DID notice though that I pull with my legs before my back, but I'm not sure if it's bad or just normal from lack of experience in them.  It's DEF. one of my weaker lifts.  I'll also post my new routine and 1-rep maxes that I did last week too.

http://s1226.photobucket.com/a…..130823.mp4

Darrin said:

Cool – love seeing videos.  Some initial observations:

a) kill the straps; not only would I suggest they aren't as helpful as you might think, but also they cause you to be in a semi-squat, semi-kneeling position for like 15 seconds before the lift; that's not priming your deadlift; if nearing your max load and grip is failing, try chalk instead (I've got an article coming up on chalk) or if not allowed at your gym, use alternating grip

 

I've tried…  My hands are so small I can barely even touch my fingers together when gripping the bar.  Alt. grip works if it's not very heavy and for low reps, but that's counter productive…  I used to use chalk in high school, can't use it at work though, unfortunately…  I've been trying to work on this for years, but even the normal grip strengthening techniques pair with gloves don't do a whole lot of good.

 

b) go for fewer reps; deads aren't so much about endurance, so I'd re-start with the classic 5x5 approach; stop reps as soon as your form deteriorates

 

Thanks here, I'll keep that in mind.

 

c) I haven't seen this much before, but you are extending your knees way early in the lift

 

That is what I was talking about earlier.  It was the first thing I noticed and it's because my arms (in particular) and legs are so long that when I don't do that I can't stand up, lol.  The bar and my hands are actually stuck below my knees and I can't straighten my legs because the bar stops it.  The only way to avoid it is to shift my weight forward onto my toes, not too good for injury prevention.  This I think is my biggest issue.  If I get my knees closer for DL power My bar gets stuck; if I widen my legs the bar doesn't get stuck, but I lose tons of power and my arms are WAY too wide apart.

 

d) do those shoes  have a lot of cushion?  I'd try with just socks;

 

Actually, no.  That's why I bought them.

 

e) try pulling back more; I personally have a really hard time with this cue myself, but if you focus on your heels and pulling backward, your shoulder blades will stay behind the bar

Again, I go out of my way to do this, but then the bar gets stuck below my knees…  Actually though, if you watch my feet close enough you MIGHT be able to see, but I was actually picking my toes up off the ground for a few reps just to make sure my weight is on my heels.

 

f) your lower back is doing an odd "pop and round", especially on the last few reps; you want to keep a nice natural arch throughout

 

Only noticed that on the last rep, thanks. :)

 

g) your chest is out, which is good

 

That's easy.  I have unnaturally tight rhomboids.  I actually have some minor nerve impingement I'm working on.  Needless to say, shoulder retraction, unlike most people, is easy for me.

 

h) try to keep your head/neck in one position throughout the lift

 

I'll try.  That should go for pretty much any lift though.

 

Also, for practice, I do speed deads once a week – low weight, 5 reps, but with explosive speed and perfect form.  That has helped me keep good form during the heavy days.

 

I was previously doing the plyometric dead lifts my last workout.  They really helped, they were only only a freemotion cable machine, for time reasons, though.  It's a good machine, but not the same as on the bar.

 

Hi, I thought I'd put my post in here. It's a different deadlifting problem.

I'm up to week 8 of your beginners program (week 4 of newbie plus routine). My training partner and I have both had hip flexor soreness due to deadlifts. He had it early in the program and still has it. I've only developed it in the last few week as my grip strength has developed to allow me to lift more challenging weight on the deadlifts. (I'm up to 90kg)

I find that in order to challenge my back, legs and butt. I need to lift heavier weight. But the hip flexor soreness in between sessions has me worried.

I've been very careful to stretch after sessions and in between but its still quite sore.

G.

Darrin,

Yes, I think your right. I continued to trawl the net after writing the original post and the article pasted below leads me to believe that my abs are not strong enough to stabilise the weight I can now squat (125kg). I think my hip flexors are kicking in to help my abs stabilise and my pelvis is at the wrong angle as I fatigue toward the end of my squat sets.

http://www.higher-faster-sport…..lutes.html

I've had a week off now to rest the area after the initial 8 weeks of your beginners program. Did a week of yoga. It was different but fun. feels much better.

I'm intending to dedicate a session a week to abs and back off the squats a bit until the soreness goes away.

Grant.