Thread: Deadlift Technique
12-31-2005, 08:14 AM #1
When i start the lift my hips move first
The bar doesn't begin to rise until my back is parallel to the floor
Mt stance is shoulder width and my arms brush my legs when i lift
It looks more like a stiff-legged or Romanian type lift (my legs are still
slightly bent when the bar starts moving)
I am unsure if my problem is down to having weak hams and glutes or a weak lower back - or something else i haven't even thought of
My squat is very low compared to my deadlift which i shows weak hams and glutes (i think)
But as i said i near stiff leg the weight when i'm deadlifting which i guess
shows stronger hams and glutes (i think)
As you can tell - I'm struggling with this one
12-31-2005, 12:39 PM #2
Make sure you start the lift by pushing your chest and head up and back at the start of the lift. This should help keep your hips down.
12-31-2005, 12:53 PM #3
try also focusing on keeping your shoulders just slightly above your hips and try to move the bar, hips, shoulders up all at once to the top position...also, I use the "sumo" technique which places my hands inside my legs rather than legs inside my hands...
12-31-2005, 06:47 PM #4
When doing squats your not meant to let your knees go infront of your feet
Is this true of deadlifting?
12-31-2005, 07:59 PM #5
When you deadlift, try to make sure that you hips do not rise any faster than your shoulders. If they do, it will turn into a romanian deadlift. You will not hurt your back but you not using your quads, enough, to help in the movement. When people hurt their back is when the spine loses a neutral position and starts to flex.
12-31-2005, 08:02 PM #6Originally Posted by ant_8u
12-31-2005, 08:04 PM #7Originally Posted by ant_8u
A lot of big men hate the deadlift for this reason. On the squat, they can use their bug gut as a launching pad of sorts, on the concentric phase.
01-01-2006, 05:46 AM #8
Ok, I now understand the proper technique
Apart fron lack of practice - why can i deadlift so much more with incorrect technique than with proper form?
Do i need more assistance work on my hams and glutes or my lower back?
01-01-2006, 06:25 PM #9Originally Posted by ant_8u
I don't believe it is your lower back and glutes-hamstrings that are the weak link. If you maintain neutral spinal alignment, your lower back strength is sufficient. If you are trying to recruit from your glutes and hamstrings, that's means they are not the weak link either.
I would say, without seeing your form, that the quads could be the weak link because you are trying to avoid using them in your technique.
01-02-2006, 09:44 AM #10Originally Posted by ant_8u
01-02-2006, 10:14 AM #11Originally Posted by Doc.Sust
01-02-2006, 10:28 AM #12
Another problem i have is:
I have long limbs
When i deadlift conventionally - with proper form - i cut my shins with the bar
I tried sumo today - form was much better
I kept nearer to the bar
My hips were low
I lifted together
My shoulders stayed behind the bar
And i didn't cut my shins to pieces
Are there any downsides to sumo?
01-02-2006, 10:32 AM #13Originally Posted by ant_8u
I have very long femurs so use the sumo deadlift as well. If you think about it, it is a similar position to how Westside says to squat. Feet out wide and trunk as vertical as you can get it. I also like the reduced ROM on the sumo.
01-02-2006, 10:49 AM #14
Yeah - that was my thinking after i tried it today
I was just wondering if it still worked the muscles as much as conventional
01-02-2006, 10:57 AM #15
Just measured my legs
I'm 6 ft tall
Inside leg is 36"
Distance from floor to the crease/line at the back of the knee joint is 22"
Will it be better, worse or no different whether i lift conventional or sumo?
01-02-2006, 10:59 AM #16Originally Posted by ant_8u
01-02-2006, 11:04 AM #17
I fancy a go at strongman one day
01-02-2006, 11:10 AM #18Originally Posted by ant_8u
01-02-2006, 11:34 AM #19
I was watching WSM last night
They all lifted conventionally - with very high hips like Benedikt does
Didn't know if that was coincidence
01-02-2006, 11:38 AM #20Originally Posted by ant_8u
01-02-2006, 11:40 AM #21
If you really would like to be a strongman some day, I would go to sites that teach training for strongman comps. There is a lot of functional training included in their programs. Not too many concentration curls, broomsticks twists, etc. will be included in their programs.
01-02-2006, 01:02 PM #22Banned
- Join Date
- Aug 2004
I think the technique has been pretty well covered here.
In terms of strength relationships between the hip extensors and knee flexors, I'll say this. The preferred strength ratio for static exercises between the quads and hams is 3:2, 1:1 for explosive concentrics and 2:1 for for slower contractions. A lot of people neglect their hamstrings with both direct curling movements, hip extension exercises and plyometric or explosive exercises, whilst they are hitting their quads hard with squats and lunges. This leads to a strength imbalance between the two opposing muscle groups and may effect how can you can perform certain movements such as deadlifts. Unfortunately I have no data on glute vs. knee extensor strengths, but this would be a very similar factor. The glutes together with the hams would be far stronger than the quads, so there is the issue. You need to balance quad vs. ham and glute strength. Squats would probably be the answer
01-02-2006, 01:18 PM #23Originally Posted by Flexor
01-03-2006, 03:47 PM #24Originally Posted by ant_8u
That means that they will normally all start with their hips a little high, because tall folks tend to have proportionally long arms as well. The longer your arms are, relative to the rest of your body, the more likely you are to have DL form that looks like that.
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