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Exercises Movements, technique & proper execution

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Old 03-08-2008, 04:07 PM   #1
Emily Mattes
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Deadlift's a mess - lower back exercises?

My deadlifts are ridiculously weak compared to the rest of my maxes. My front squat is around 145# (would be higher if not for form), my bench is around 110#, but I go any higher than 80# on my deadlift and my back feels like it's ripping apart.

When a friend checked my form, they said I was pretty good everywhere except I butt-wink pretty seriously. Now, I have pretty good hamstring flexibility (I can almost press my palms to the ground when touching my toes), and while doing air squats my butt wink happens past parallel as far as I'm aware. So I think my lower back (or core in general?) must be extremely weak, and can't provide a counter to my stronger hamstrings..

So what do I do? I do the Crossfit warm-up before my workout, and I've switched good mornings for back extensions, since the back extension apparatus in my gym is the slanted kind and I only feel it in my glutes and hamstrings. Are good mornings a decent enough sub? Should I do light deadlifts during the warm up? I was doing sets with 55# today and my back was getting pretty worn out.
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Old 03-08-2008, 04:12 PM   #2
David Aguasca
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Re: Deadlift's a mess - lower back exercises?

I'd say if your deadlift is weak...you should deadlift more often. it just seems like you, in particular, have to pay more attention to form. i have a back injury that reoccurs if i lift anything heavy without proper lumbar lordosis, so i have to pay close attention to form.

why don't you get some video posted? if you have even decent hamstring flexibility and your pelvis is tucking on the DL, then your form is probably off.
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Old 03-08-2008, 04:15 PM   #3
Jake Di Vita
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Re: Deadlift's a mess - lower back exercises?

Any chance you can video it and post?
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Old 03-08-2008, 05:21 PM   #4
Emily Mattes
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Re: Deadlift's a mess - lower back exercises?

Yeah, I will get a video up of it tomorrow and put it in the digital coaching section.
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Old 03-08-2008, 06:47 PM   #5
Derek Maffett
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Re: Deadlift's a mess - lower back exercises?

This seems odd - I'm sure it's a form problem rather than strength. What is your back squat max?
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Old 03-08-2008, 07:03 PM   #6
Joey Powell
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Re: Deadlift's a mess - lower back exercises?

Are you taking in a breath to your abdomen and pushing against it the WHOLE lift or are you exhaling?
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Old 03-09-2008, 06:21 AM   #7
Alex Woodland
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Re: Deadlift's a mess - lower back exercises?

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Originally Posted by Joey Powell View Post
Are you taking in a breath to your abdomen and pushing against it the WHOLE lift or are you exhaling?
That shouldn't matter, good abdominal bracing should be done regardless of breathing and will make little difference if abdominal bracing is done right i.e not sucking in to push out against.

to the OP

-do some hip hinging drills
-gluteus activation exercises
-abdominal bracing
-hip mobility stretches/movements
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Old 03-09-2008, 07:08 AM   #8
Jay Cohen
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Re: Deadlift's a mess - lower back exercises?

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Originally Posted by Alex Woodland View Post
That shouldn't matter, good abdominal bracing should be done regardless of breathing and will make little difference if abdominal bracing is done right i.e not sucking in to push out against.
Say what????????
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Old 03-09-2008, 07:19 AM   #9
David Mathews
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Re: Deadlift's a mess - lower back exercises?

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Originally Posted by Jay Cohen View Post
Say what????????
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Old 03-09-2008, 07:31 AM   #10
Alex Woodland
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Re: Deadlift's a mess - lower back exercises?

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Originally Posted by Jay Cohen View Post
Say what????????
lol

abdominal bracing shouldnt be based around air intake imo, thats all i'm saying.

Edit: unless we are talking maximal exertions i.e powerlifting, guess i'm just looking at it from an athletic performance angle where the ability to contract the abdominal wall independently of the lung ventilation patterns is great for sports performance.

Last edited by Alex Woodland; 03-09-2008 at 07:43 AM..
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