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Old 01-19-2010, 08:23 AM   #1
Hew Fung
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Deadlift - Hips rising first

I've been struggling a long time with my hips rising first in my deadlift. It isn't so bad that I'm doing SLDLs, but I definitely end up doing most of the lifting with my back. I've tried all the usual cues, "push the floor away", "raise the chest", etc. I tried dropping the weight way down, but after shooting some video this morning I see that it happens even on my warmup sets at 135. While there may be a weakness at the higher weights (hamstrings?), it's clearly a mental issue at the lower loads.

I went for a new PR today and ended up tweaking my back a little on the PR attempt, so I'm pretty darn frustrated right now. Does anyone have any suggestions?
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Old 01-19-2010, 08:24 AM   #2
Jamie J. Skibicki
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Re: Deadlift - Hips rising first

Without seeing a video it's hard to tell.

SOmetimes, people set up too low and then they over compensate. I used to do that, now I just set up a little higher and it's all good. But again, without video, I really can't say.
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Old 01-19-2010, 08:25 AM   #3
Hew Fung
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Re: Deadlift - Hips rising first

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Originally Posted by Jamie J. Skibicki View Post
Without seeing a video it's hard to tell.

SOmetimes, people set up too low and then they over compensate. I used to do that, now I just set up a little higher and it's all good. But again, without video, I really can't say.
I'll try to get a video uploaded later today.
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Old 01-19-2010, 09:27 AM   #4
Mike Mallory
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Re: Deadlift - Hips rising first

It's a simple strength imbalance between your legs and your back. Just reinforce the proper movement and do it over and over. Think of leanign back and raising the bar up before your legs move.
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Old 01-19-2010, 09:35 AM   #5
Brian Bedell
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Re: Deadlift - Hips rising first

Video, and reset lower and fix it.
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Old 01-19-2010, 09:38 AM   #6
Hew Fung
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Re: Deadlift - Hips rising first

Ok, here's the misery. It's even worse than I thought... Have at me.

All links WFS
5x135 (Lift at 0:15)
3x205 (Lift at 0:15)
2x255 (Lift at 0:15)
1x310 (Lift at 0:30)

There was also a 1x290 that I forgot to record and my failed 1x330 attempt which isn't even worth posting. The problems that are obvious to me are my hips rising too fast and the resulting lower back rounding, not keeping the bar on my shins, and shoulders too far forward. However, I would guess that all of these problems are tied together since solving one of them would go a long way to solving the others. Since I seem to have these problems even with the lower weights it seems like it's a mental block more than a physical one, but maybe it's both.

I try to set up just as Rip says in the seminar video that is often posted here. Feet under bar at about lateral midpoint of foot, feet roughly shoulder width apart, bend down to grab bar, bend knees until shins touch, set back, pull. Thoughts?

The only saving grace is that I'm at the end of my first 6 week CFSB cycle and I set a 20# 1RM squat PR yesterday afternoon and took almost a minute off my Fran time right after my failed DL this morning.

Edit: Maybe this should be moved to Digital Coaching?
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Last edited by Hew Fung : 01-19-2010 at 09:41 AM.
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Old 01-19-2010, 10:34 AM   #7
Lawrence "Bo" Boland III
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Re: Deadlift - Hips rising first

It's hard to tell if you even are rounding your back... but the fact of the matter is, by raising your hips early like that, you're KILLING your hip drive power.

I think you need to focus on really keeping your chest out at the bottom, and keeping everything tight. The first cue for lifting should be to take some of the slack out of the arms, tightening them up, then driving through your heels.
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Old 01-19-2010, 10:42 AM   #8
Mike Mallory
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Re: Deadlift - Hips rising first

weak lower back dude...........Don't lift 310 with form like that
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Old 01-19-2010, 11:03 AM   #9
Hew Fung
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Re: Deadlift - Hips rising first

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Originally Posted by Mike Mallory View Post
weak lower back dude...........Don't lift 310 with form like that
Agreed, which is why I'm here trying to get it fixed.
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Old 01-19-2010, 11:10 AM   #10
Melissa Whittle
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Re: Deadlift - Hips rising first

Quote:
Originally Posted by Hew Fung View Post
I try to set up just as Rip says in the seminar video that is often posted here. Feet under bar at about lateral midpoint of foot, feet roughly shoulder width apart, bend down to grab bar, bend knees until shins touch, set back, pull. Thoughts?
Are you referring to this one?

http://www.youtube.com/watch?v=ql-N9...layer_embedded

Edit: Here is more detail from Rip on the setup:

Part 1 http://www.elitefts.com/documents/de...o_deadlift.htm

Part 2 http://www.elitefts.com/documents/mark_rippetoe2.htm (check out this link particularly)

(w/f/s all links - although it's Rip so there could be some profanity)

I'm no strength coach, but it seems like you are setting up too low as Jamie suggested. Look at the angle of your arms - you are starting with your arms too vertical as Rip describes, and then when you get ready to pull you are having to correct your position by raising the hips at the beginning of your pull.

But yeah, can't be rounding the back like that. Ouch.
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Last edited by Melissa Whittle : 01-19-2010 at 11:15 AM.
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