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Exercises Movements, technique & proper execution

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Old 08-19-2005, 05:18 PM   #1
Dan Freda
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I am new and still trying to nail the form correctly on the DL, yet to mention the other OLY lifts.

I noticed after I did some DLs the other day that my knees were bruised. I strongly suspect improper form. Suggestions are appreciated.

BTW, I searched the message board and FAQ looking at form. I looked at the exercise video for the DL and researched it on the net. I do not have the funds for OLY coaching at this time.

I found my leg distance by jumping up a few times noting where my feet landed. Repeated that and noted again. I used a combo grip and try to keep the bar close to my legs. Should the bar rub on the legs? I started with low weight (bar) and did not notice the problem, but when I moved up to 95# I noticed it. I tried my best to push from my heels and keep the back straight.

Thanks for the input.

df
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Old 08-19-2005, 06:03 PM   #2
Gary John
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Maybe you are starting too light. Move up to close to bodyweight, then see if you are getting there.

Terrific deadlift article:
http://www.t-nation.com/readTopic.do;jsessionid=98F51AE1D8CC79D59E636A755615726D.hydra ?id=459744

Dave Tate on the deadlift, read and learn.
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Old 08-19-2005, 10:08 PM   #3
Nic Nakis
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FYI:

DL is a POWERLIFT, not a Oly lift...
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Old 08-21-2005, 09:52 AM   #4
Keith Wittenstein
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DL is a powerlift, not an Oly lift...

therefore, you should not use the method for finding the squat stance for finding your DL stance. In fact, if you research the oly lifts and the dls you'll find that you probably want a narrower stance for your DLs than your squat stance. Your heels should be straight under hips to get the maximum transfer of force from the legs also to prevent hip joint problems.

As for your knees and shins, you're gonna get bruised. That's the way it goes. Get sweatpants.

I say go light until your form is perfect, but Gary probably has a lot more experience than me. Use your best judgment for that.
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Old 08-21-2005, 11:33 AM   #5
Sebastian Montgomery
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Having just come from my first Oly lifting lesson, I can tell you the form is different than the movement powerlifting. The DL is only used as the beginning movement in Oly lifts, where it is a lift on it's own in PL. I'm having to unlearn some habits from PL DL'ing
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Old 08-21-2005, 12:27 PM   #6
Dan Freda
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Thanks for the article and responses.
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Old 08-21-2005, 12:50 PM   #7
Kenneth Urakawa
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Are you bruising on the top of your knees or the bottom? If top, I'd look at how you are lowering the weight (maybe staying too vertical). If it's the bottom, obviously there's something going on as you come up.

I think Keith might have a point, though--sometimes your knees and shins are just going to get beat up a bit.

Makes you look manly!
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Old 08-21-2005, 01:08 PM   #8
Steven Stackpole
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I made a dramatic improvement recently, in my DL, simply by changing footwear. I had been wearing workboots. Switched to a set of Chucky T's. Much better now.
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Old 08-21-2005, 06:41 PM   #9
Dan Freda
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Top of knees, shins get a little bar action, but I expected that.
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