Deadlift - fixed the problem?

[David Gessen]

15, 5'8, 141lbs.


OK, last time I've posted my deadlift form you guys told me to narrow my stance and keep the torso angle the same.
The video:
http://www.youtube.com/watch?v=9Rre6QwJevk
WFS
154lbs


Today I deadlifted again, I've tryed to fix that and I can see that the problem is still there, but I see a little improvment with this problem, what do you think?
http://uk.youtube.com/watch?v=RPnEhgbXiOM
WFS
165lbs

[Steven Low]

1. Hmm, looks like you're initiating the movement by straightening the knees.. which you are supposed to do but in conjunction with some extension of the glutes as well. This gives it a weird kind of good morning like movement in the upper phase which is not supposed to happen.

2. The stance is wide enough that you can see your arms bending at the elbows. If you can get it closer than that it would be better. Otherwise, starting position looks very good.

3. It was better in that you kept the bar closer to your shins the second time.

Basically, initiate the movement by activating the glutes as well to start raising the torso angle while straightening your knees. By doing knees then glutes at heavier weight there is almost inevitably going to be some major back rounding which isn't good.

[Jake Oleander]

Originally Posted by Steven Low

2. The stance is wide enough that you can see your arms bending at the elbows. If you can get it closer than that it would be better. Otherwise, starting position looks very good.

or you can do a 'sumo' stance deadlift by placing the arms inside of the knees.

[Robert Callahan]

sumo stance is a different lift though, not as much of a back exercise because it is held more verticle.

I would agree with Steve and reiterate what I said last time and go even a little narrower. Just stand up in front of the bar before the lift and jump up as high as you can a few times. after the jumps do not move your feet and look down and see where they are, this will be the best position for you to deadlift from.

The more major problem though that still apears in this video is that you are straightening your legs before the weight moves. This transfers all of the stress to your back, and is the same thing you were doing before. Watch the video yourself and focus on your hips, if you can do it in slow motion all the better. you will see your hips raising a significant amount BEFORE the weight moves, this is bad!! When you get in that good starting position DO NOT let that butt rise even an inch without the weight coming off the ground first! I would recomend dropping a good amount of weight and just practicing how this feels then working your way back up Good luck, and keep up the good work!!

-Robert

[Steven Low]

Originally Posted by Jake Oleander

or you can do a 'sumo' stance deadlift by placing the arms inside of the knees.

Rip hates sumo stance.

P.S. He was doing SS last time I heard...

[David Gessen]

should I drive my *** up like in the squat?

Next workout I'll keep the weight and if the problem won't fix I'll drop 22lbs next-next workout and see what happens.


I just need some tips to keep the torso angle the same...
I know that almost all the problems in lifting heavy stuff can be fixed from a few directions.
By eliminating one problem, another problem can be fixed too...

[Patrick Haskell]

Don't think about driving the, er, small of your back up. That kind of thinking could make the problem of premature hip rise worse. Instead, concentrate on keeping your chest up from when you set the back until you finish the lift. You're losing a ton of power by pitching forward at the start of the lift. Your back should never go more horizontal than it is at the beginning.

[Chris Butner]

your lower back is not strong enough for the weight your using. Drop down in weight to practice the movement more. A few suggestions. Keep your butt nice, and low to start the movement. Chest proudly pushed out. Engage your ENTIRE mid section(very important). Once you have proper form practice blindfolded. FEEL the movement. You could even put a box under your butt. So you don't drop down all the way until you get a stronger lower back. Do other lower back movements to strengthen that area. You'll get it. Don't overdue it on weight yet.

[Brad Thompson]

First, I applaud your tenacity!

It is better than the last one, but you are still raising your butt first. Try fixing your spine and - with very light weight or pvc - as soon as your knees start to extend make sure the bar is leaving the starting position and traveling vertically as your knees open.

Your return is actually not too far off - if you could reverse that on the up, then you'd be pretty close.

[Brad Thompson]

WFS http://bp0.blogger.com/__6qyzq5zTyw/...e-deadlift.jpg

Decent illustration of what you need to be doing...