Deadlifts, what do you focus on?

Rich Krauss · 11-12-2005, 07:39 AM

I'm curious what people focus on when they are at the beginning of the lift to avoid lower back injuries. Anything in particular, such as use legs at first, keep back straight, etc... Without a coach and having an old lower back injury(L5-S1 laminectomy) I'm tentative to increase weight till I have technique down perfectly and I find the beginning of the lift is part when you are at most risk to strain lower back.

Brian Hand · 11-12-2005, 08:29 AM

Keep the core locked tight, get some tension in your gutes, and don't let your hips rise faster than your head.

Robert Wolf · 11-12-2005, 08:46 AM

I like what Brian said.

After Dan John's CF Live I have really ben thinking about "wedging" under the bar at the begining of the pull. This has resoloved some flexibility issues and locks me in very strongly for the pull.
Robb

Tom Gilbert · 11-12-2005, 11:18 AM

"fast off the floor"

John Velandra · 11-12-2005, 03:12 PM

Think about pushing through the floor versus just hoisting up the weight...

Next question would be what stance are you pulling from?

Skip Chase · 11-12-2005, 07:16 PM

Please define 'wedging' under the bar. Thanks

Scott Shafer · 11-12-2005, 10:26 PM

Lock your torso, and "SQEEEEEEEEEEZE" the bar off the floor until you clear your kneecaps. The finish will take care of itself, if you can get that far. Think Oly lift (clean or snatch)...

Rich Krauss · 11-12-2005, 11:24 PM

what stance am I pulling from? good question; I guess I am using the same stance that is used for C&J, is that right?

Beth Moscov · 11-13-2005, 12:08 AM

Rich - it is slightly more upright, I believe. There was a post on the front page months and months ago where Lani modeled the differences in starting position. I wish I remembered the date.

I focus on remembering to lift with my legs and not my back. It isn't as cool as the other suggestions here but it works for me in protecting my low back.

Brendan Melville · 11-13-2005, 06:54 AM

Read Pavel's Naked Warrior. It will teach you about full body tension. When your body is totally locked before your pull, the bar will feel like it's moving on its own.

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11-12-2005, 07:39 AM	#1
Rich Krauss Member Profile: Join Date: Oct 2005 Location: Roslyn NY Posts: 96	I'm curious what people focus on when they are at the beginning of the lift to avoid lower back injuries. Anything in particular, such as use legs at first, keep back straight, etc... Without a coach and having an old lower back injury(L5-S1 laminectomy) I'm tentative to increase weight till I have technique down perfectly and I find the beginning of the lift is part when you are at most risk to strain lower back.

11-12-2005, 08:29 AM	#2
Brian Hand Departed Profile: Join Date: Jan 1970 Posts: 633	Keep the core locked tight, get some tension in your gutes, and don't let your hips rise faster than your head.

11-12-2005, 08:46 AM	#3
Robert Wolf Member Profile: Join Date: Oct 2002 Location: Chico CA Posts: 2,669	I like what Brian said. After Dan John's CF Live I have really ben thinking about "wedging" under the bar at the begining of the pull. This has resoloved some flexibility issues and locks me in very strongly for the pull. Robb

11-12-2005, 11:18 AM	#4
Tom Gilbert Departed Profile: Join Date: Jan 1970 Posts: 56	"fast off the floor"

11-12-2005, 03:12 PM	#5
John Velandra Member Profile: Join Date: Jun 2004 Location: Fayetteville NC Posts: 710	Think about pushing through the floor versus just hoisting up the weight... Next question would be what stance are you pulling from?

11-12-2005, 07:16 PM	#6
Skip Chase Affiliate Profile: Join Date: Aug 2005 Location: Mount Vernon WA Posts: 1,324	Please define 'wedging' under the bar. Thanks

11-12-2005, 10:26 PM	#7
Scott Shafer Member Profile: Join Date: May 2004 Location: San Antonio TX Posts: 92	Lock your torso, and "SQEEEEEEEEEEZE" the bar off the floor until you clear your kneecaps. The finish will take care of itself, if you can get that far. Think Oly lift (clean or snatch)...

11-12-2005, 11:24 PM	#8
Rich Krauss Member Profile: Join Date: Oct 2005 Location: Roslyn NY Posts: 96	what stance am I pulling from? good question; I guess I am using the same stance that is used for C&J, is that right?

11-13-2005, 12:08 AM	#9
Beth Moscov Member Profile: Join Date: May 2007 Location: Boulder Creek CA Posts: 1,269	Rich - it is slightly more upright, I believe. There was a post on the front page months and months ago where Lani modeled the differences in starting position. I wish I remembered the date. I focus on remembering to lift with my legs and not my back. It isn't as cool as the other suggestions here but it works for me in protecting my low back.

11-13-2005, 06:54 AM	#10
Brendan Melville Member Profile: Join Date: Oct 2007 Location: Norwalk CT Posts: 454	Read Pavel's Naked Warrior. It will teach you about full body tension. When your body is totally locked before your pull, the bar will feel like it's moving on its own.