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Exercises Movements, technique & proper execution

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Old 11-21-2007, 12:36 AM   #1
Ryan Holmes
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DL's and bruised knees?

I have been bruising the tops of my knees doing heavy(for me) deadlifts. It seems as though I should stop hitting myself on the legs with 200 pound bars of steel, but maybe there is other advice?
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Old 11-21-2007, 01:07 AM   #2
Alex Rosch
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Re: DL's and bruised knees?

Keep you shoulders just in front of the bar...and straighen you legs before opening your hips...
If you do that, the bar shouldn't do too much...
I find that my technique fails a bit when I'm doing high-reps for time though...

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Old 11-21-2007, 05:54 AM   #3
Leonid Soubbotine
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Re: DL's and bruised knees?

You're trying to squat the DL. Keep your knees back especially right when you start coming back down with that bar. Pass the knees and then bend them.
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Old 11-21-2007, 09:29 AM   #4
Ben Moskowitz
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Re: DL's and bruised knees?

This is fully described in Starting Strength.

I was totally smashing my knees on the negative each time, and still do to an extent (I have a couple of nice bruises right now). What you have to do is come down exactly the opposite way you came up.

On the way up:
1) Knee extends (back angle stays constant)
2) hip extends

So on the way down
2) hip flexes
3) knee flexes

This means from the top of the stance, you start the descent by pushing your butt back like you are trying to touch it to the wall behind you. Keep pushing it back. Maintain back arch, keeping the chest up the whole time. The bar just passes the knees, and then flex 'em. Don't waste any time fidgeting, because going toooo slow can be as bad as going too fast.

Also, keep the bar in close, underneath the scapula, by activating the lats. Down and up. Midfoot - bar - scapula in one plane at all times.

Man, I never thought picking stuff up was so complex! Got work and think every time.
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Old 11-21-2007, 11:24 AM   #5
Ryan Holmes
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Re: DL's and bruised knees?

You guys are awesome! That just makes perfect sense, just did a couple air Deads while my coffee brewed. Can't wait for SS and PP to get here! Now I am excited again for my DL day, it was getting painful in the wrong way!
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Old 11-21-2007, 01:09 PM   #6
Veronica Davis
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Re: DL's and bruised knees?

I've never heard of bruised knees, but I've taken the skin off my shins a few times.
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Old 11-21-2007, 01:30 PM   #7
Alex Europa
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Re: DL's and bruised knees?

Quote:
Originally Posted by Veronica Davis View Post
I've never heard of bruised knees, but I've taken the skin off my shins a few times.
It's pretty much a given that I'll do this on any WOD that involves high-rep DLs. It just adds to the stares...

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Old 11-21-2007, 01:44 PM   #8
Brandon Oto
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Re: DL's and bruised knees?

Big socks, guys
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Old 11-21-2007, 02:52 PM   #9
Tom Fetter
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Re: DL's and bruised knees?

With good form, deadlifts don't bruise the knees, so much as the ego.
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Old 11-21-2007, 11:27 PM   #10
Elliot Fuller
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Re: DL's and bruised knees?

I was getting bruised knees doing DL's too... common sense goes a long way. Guess I should have read a little more carefully in SS.

As for the shins, I think, like everyone else, that's half the fun... chicks dig scars I guess?
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