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-   -   Trap Bar DeadLift Form (http://board.crossfit.com/showthread.php?t=81382)

James C. Ryman 04-06-2013 01:55 PM

Trap Bar DeadLift Form
 
Had Lumbar Back Pain for quite some time.
Prior was trying to work on Dead Lift Form and just started Squats. Don’t want to point the finger in either lift.
Had to stop the DeadLifts my form was so bad, both lifts.
But missed the BULK the DeadLifts were giving me.

Now my back feeling much better, still some aching. Whatever.

So I went and bought an Original Gerald Trap Bar to get a DeadLift workout but try to save my back.

(Safe for work/home)
https://www.dropbox.com/sh/ns27hxp76muis4n/Paz6NginYU

133X5
133X5
155X5
177X3
199X2
2Min-Rest
221X5

Well I feel it in my legs where I never really did before.
I finally felt it or got it, where I just held on to the bar and pushed with my legs like a leg press.
No pulling/lifting with my arms. Did not accomplish this feeling in every set, but at least I felt it or got it finally.

During the lighter warm-up sets I did have the center of the bar swinging which is bad, I want the center of the bar to travel straight up, right?

Please give opinions as what to do to continue to improve form, what you see I’m doing wrong and how to correct it.

Thanks

Are-Harald Brenne 04-09-2013 02:15 PM

Re: Trap Bar DeadLift Form
 
To me it looks like your lower back is rounding outwards at the start of the lift. I beliebe it's not a good sign that this happends already with the modest weight you use in the videos.

I think you would benefit alot from doing direct work for the glutes, and focus on one-legged exercises until you get the hip strength to do bilateral lifts without lower back rounding. I have just started doing single leg exercises myself and, well, it's *not* easy :-P

And maybe do some mobility work so it becomes easier to sit down far enough to be able to start the lift with a concave back.

Robert Fabsik 04-09-2013 04:27 PM

Re: Trap Bar DeadLift Form
 
How tall are you? I wonder if you would be better off with the trap bars that have the elevated handles.

I'm 5'6" and the bar you are using is fine for me and my giant brother at 5'8".

From the top you are starting the movement by bending your needs and then you get pulled forward. Instead, start by pushing your butt back/breaking your hips then you can let the knees bend. Then keep your weight on your heels at all times.

James C. Ryman 04-13-2013 01:34 PM

Re: Trap Bar DeadLift Form
 
Quote:

Originally Posted by Robert Fabsik (Post 1156976)
How tall are you? I wonder if you would be better off with the trap bars that have the elevated handles.

I'm 5'6" and the bar you are using is fine for me and my giant brother at 5'8".

From the top you are starting the movement by bending your needs and then you get pulled forward. Instead, start by pushing your butt back/breaking your hips then you can let the knees bend. Then keep your weight on your heels at all times.

I’m 6ft 1inch and 1/2 tall, 46 years old and weighed in at 215lbs today. (I've lost a 1/2 inch in height since I was 18.)

“the modest weight you use in the video”

How much weight do you guys think I should be using for my working set?

Updated with today’s workout.

Only rest is changing weights and turning on/off camera.
155X5
155X5
177X5
199X3
121X2
2Min-Rest
243X5
Link :> https://www.dropbox.com/sh/ns27hxp76muis4n/Paz6NginYU


Had not seen your response since coming back from the gym today. Going to think about what you had to say about “pushing your butt back/breaking your hips”.

I had tried watching a lot of youtube videos on Trap Bar DeadLift to try to get some pointers
Most examples I find (where the form looks good) they have their butt/hips high

http://www.youtube.com/watch?v=w-sPt841mWI

http://www.youtube.com/watch?v=pCWlaxroYGk

But this one she really has her butt/hips really low
http://mikesgym.org/gallery/video/mo...%20mikes%20gym .mov


http://www.bodybuilding.com/exercise...p-bar-deadlift


I tried keeping my hips/butt up higher this set of lifts.
I don’t think I liked the results. And from what you said. This is even worse.
I think it could have been better if I did lower my hips/butt a little more. My legs did not feel near as involved which leads me to believe it shifted the force of the lift possibly more to my lower back which is not want I want at all.

Robert Fabsik 04-13-2013 03:06 PM

Re: Trap Bar DeadLift Form
 
Hips high or low is more of your body style then a form style. In the videos you showed what they had in common is a good hip hinge/butt back. Ideally you want your hips to start where they add power to the lift. If you get your butt almost to the ground but when you start the deadlift your hips shoot up then engage, you might as well start higher up.

Google hip hinge for lifting. You want to load the hamstrings with a hip hinge and then drive your feet into the ground. If you start the lift by bending your knees first you'll lean too far forward and get out of position.

James C. Ryman 04-13-2013 03:36 PM

Re: Trap Bar DeadLift Form
 
Quote:

Originally Posted by Robert Fabsik (Post 1157909)
Hips high or low is more of your body style then a form style. In the videos you showed what they had in common is a good hip hinge/butt back. Ideally you want your hips to start where they add power to the lift. If you get your butt almost to the ground but when you start the deadlift your hips shoot up then engage, you might as well start higher up.

Google hip hinge for lifting. You want to load the hamstrings with a hip hinge and then drive your feet into the ground. If you start the lift by bending your knees first you'll lean too far forward and get out of position.

Now this sounds like some of the most sound advice I've gotten. In all the answers I've ever received about DeadLifts.
I went to Google as advised. (Work and family safe) http://m.youtube.com/#/watch?v=4-AZQ...%3D4-AZQJZJjyQ

The above example I think shows a very simple way for me to understand what I'm suppose to be doing.

Next Saturday I will try this and we will see now it go's.
Yes and we will increase the weight in each set up, just a little each week.

Thanks

Are-Harald Brenne 04-13-2013 04:15 PM

Re: Trap Bar DeadLift Form
 
Regarding the modest weight: If you do this exercise regularly and add on weight gradually I believe you should be able to get close to 400 within 1-2 years. Lower back rounding tends to get exaggerated at heavier weights, at the same time as the injury potential goes up.

James C. Ryman 04-13-2013 05:06 PM

Re: Trap Bar DeadLift Form
 
Quote:

Originally Posted by Are-Harald Brenne (Post 1157930)
Regarding the modest weight: If you do this exercise regularly and add on weight gradually I believe you should be able to get close to 400 within 1-2 years. Lower back rounding tends to get exaggerated at heavier weights, at the same time as the injury potential goes up.


Well I'm not trying to win any power lifting matches.
I'm also not trying to see how much I can lift and just drop it like so many videos (that I think look stupid) on youtube.

But I do need to get this Hip Hinge down as I want to do this right so I don't end up hurting myself as the weight go up.
I just want to add this to my routine to put on some over all mass and add some badly needed leg exercise.

I try to start all my new exercises with caution. Start light, work my way up in weight. Try to save from getting an injury. Hate the time and setbacks caused by an injury.

Gym Buddy Set Report on Apr 13, 2013

All Workouts and All Exercises
Between Apr 13, 2013 and Apr 13, 2013


4/13/13 Trap Bar DeadLift in DeadLifts & T-Bar
10:44:02 AM 155 x 5
10:44:05 AM 155 x 5
10:44:11 AM 177 x 5
10:44:27 AM 199 x 3
10:44:33 AM 221 x 2
10:44:49 AM 243 x 5

4/13/13 Weighted Situps in Abs, Glutes & Leg Curls
10:48:20 AM 22 x 5
10:48:21 AM 22 x 5
10:48:22 AM 24.75 x 5
10:48:22 AM 27.5 x 3
10:48:23 AM 30.25 x 2
10:48:25 AM 33 x 5

4/13/13 Bench Press in Bench Press & Incline Press
11:05:56 AM 133 x 5
11:05:56 AM 133 x 5
11:05:57 AM 155 x 5
11:06:00 AM 177 x 3
11:06:01 AM 199 x 2
11:06:08 AM 221 x 5

4/13/13 Incline Press in Bench Press & Incline Press
11:22:21 AM 133 x 5
11:22:22 AM 133 x 5
11:22:23 AM 144 x 5
11:22:23 AM 155 x 3
11:22:24 AM 166 x 2
11:22:28 AM 177 x 5

4/13/13 Standing Military Press Barbell in Sholders
11:40:01 AM 56 x 5
11:40:02 AM 56 x 5
11:40:03 AM 67 x 5
11:40:04 AM 76 x 3
11:40:05 AM 89 x 2
11:40:06 AM 100 x 5

4/13/13 Barbell Curls in Triceps & Biceps
11:53:34 AM 56 x 5
11:53:34 AM 56 x 5
11:53:35 AM 67 x 5
11:53:36 AM 78 x 3
11:53:36 AM 89 x 2
11:53:37 AM 100 x 5

4/13/13 Reverse Barbell Curls in Triceps & Biceps
12:06:32 PM 50.5 x 5
12:06:40 PM 50.5 x 5
12:06:51 PM 56 x 5
12:07:05 PM 61.5 x 3
12:07:19 PM 67 x 3
12:07:29 PM 72.5 x 5

4/13/13 Skull Crushers in Triceps & Biceps
12:20:02 PM 50.5 x 5
12:20:03 PM 50.5 x 5
12:20:04 PM 56 x 5
12:20:05 PM 61.5 x 3
12:20:06 PM 67 x 2
12:20:07 PM 72.5 x 5


Sent from my iPod

Lincoln Brigham 04-14-2013 10:25 AM

Re: Trap Bar DeadLift Form
 
The most important thing I notice is that you lose the curve in your lumbar spine right at the setup.

Do this: stand tall. Put one hand in the middle of your low back. Feel that curve? Keep that curve.

James C. Ryman 04-20-2013 03:17 PM

Re: Trap Bar DeadLift Form
 
I’ve been practicing what I understood from “Google hip hinge for lifting” daily.
Basically I've been doing what I believe is called body weight squats with my face a few inches away from the wall. Where when I squat down my knees just touch our just about touch the wall and I squat straight down.
I’m doing sets of 5 reps of these spread out over the day for 6 sets each day, just body weight up against a wall
I’m doing this daily to increase my flexibility (range of motion, whatever you call it) and get the practice in for the real thing on Saturdays with the Trap Bar

Updated with today’s workout.

Only rest is changing weights and turning on/off camera.
177X5
177X5
199X5
221X3
243X2
2Min-Rest
265X5
Link :> https://www.dropbox.com/sh/ns27hxp76muis4n/Paz6NginYU
(Safe for work/home/family)


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