The deadlift ....

[DSM4Life]

As i progressed in my weight on the dead my form has slipped (lower back rounding). A trainer that i use to workout pointed that out to me so i started over. For a few weeks i been doing really heavy racked deads in order to really strengthen my back and its worked. I am pulling heavy weight (for me) but more importantly really feeling it in my lower back. Well today i went back to floor deads and for some reason i can't hold form. I have short arms and i feel that maybe that has something to do with it?

The problem is when i go to pull my knees are in the way and i have to sort of move the bar out to pass which in turn causes my back to break form. I have no skin left on my knees because of it but more importantly its F'in my form up and i stop.

Now when i did my rack deads i would do them from the 3 hole up. So i quit the floor deads and dropped to the second hole. I was able to keep form and do a decent weight but i know my back can handle more. On the 2nd hole the bar is just below my knee and it was still cutting into my knees.

Any tips ?

[DSM4Life]

This has helped but i have to put weight on and just reapply.

http://www.youtube.com/watch?v=MK43aDS9_-Q

They beat me today !

[abbot138]

Try doing sumo deads, it should help clear your knees out of the way, also shortens the range of motion which should help with your short arms....The skinned knees/shins is just part of the process

[DSM4Life]

I have done sumos and haven't had problems with them but i am working on my Romanian deadlift.

[DSM4Life]

BTW

Another thing that F's me up are then stupid @$$ diamond shaped plates. When i let the weight down the bar always shifts.

[abbot138]

BTW

Another thing that F's me up are then stupid @$$ diamond shaped plates. When i let the weight down the bar always shifts.

Yeah that sucks, I was gonna complain about my gym not having rubber plates bc the same thing happens to me when I use the round iron plates, they roll all over the place. But damn guess i cant say anything now, diamond plates has got to suck......I feel ya on the Romanian deads, i just stopped doing them bc they always felt akward to me, I just feel more comfortable with my hands inside my knees and I can go heavier and still keep good form.

[I_Want_Abs]

I have the same problem with my back rounding out when i lift from the floor with too heavy of a weight, i started using rack pulls too and i feel alot better lifting from the rack.
I also have some back issues from work so i think i will stick to rack pulls so as not to take on to much stress in that area

[Doc.Sust]

keep working on the arch. practice practice and more practice. those diamnod plates arent helping either. they will f up your form every lift. keep working on making the low back stronger so you can hod your arch.

[DSM4Life]

keep working on the arch. practice practice and more practice. those diamnod plates arent helping either. they will f up your form every lift. keep working on making the low back stronger so you can hod your arch.

They (plates) throw me off every time. I am thinking about working at a diff gym for deads. My old gym has round plates.

I might not be standing close enough to the bar. Next week is a new week to give it a try again.

[IamtheChitt]

I was about to start a thread on this as well. I put 225 (I know, this is light weight), but my back started rounding and I pulled something in my lower back area. Deadlifts feel very awkward to me (we also have diamond plates), but I would like to keep them as a staple in my workout since it is such a great lift. Should I use a rack? Drop the weight to something I can manage? High reps or as heavy as I can go with good form for a few reps? I was also thinking about good mornings to help strengthen the lower back.

Sorry, not trying to hijack.

[DSM4Life]

keep working on the arch. practice practice and more practice. those diamnod plates arent helping either. they will f up your form every lift. keep working on making the low back stronger so you can hod your arch.

Doc how you feel about rack deads ? I was feeling so much better with them. I figure cut out the legs and just work that back as hard as i could.

[Kärnfysikern]

BTW

Another thing that F's me up are then stupid @$$ diamond shaped plates. When i let the weight down the bar always shifts.

I hear you on that. The gym I am stuck with now also has those ****ing shit plates so I have simply decided not to do any conventional deads for a while. Rack pulls will have to do.

[IamtheChitt]

Yes, good question...

[DSM4Life]

I hear you on that. The gym I am stuck with now also has those ****ing shit plates so I have simply decided not to do any conventional deads for a while. Rack pulls will have to do.

Serious. You put the bar down and the weight either shifts into your leg or away from you.

[Kärnfysikern]

Serious. You put the bar down and the weight either shifts into your leg or away from you.

Yeah, throws of focus completely and I have screwed my back over to many times when deadlifting to take the risk.

How long can you go with the pins at your gym? If the plates are almost touching ground I guess that should be close enough for a while.

[DSM4Life]

Yeah, throws of focus completely and I have screwed my back over to many times when deadlifting to take the risk.

How long can you go with the pins at your gym? If the plates are almost touching ground I guess that should be close enough for a while.

I started rack deads with the pins on the 3rd hole which leaves the bar at my knees. Been doing them with great success.

I can drop down two more pins to put the bar under my knees but right above my shins. It still cuts most of my legs out of the movement but i can def feel more in my back and am forced to use less weight till i adapt.

[green22]

Bro Id stay away from those plates!!!!you could really hurt yourself if the weights shifts when you touch the floor. Just try to set the pins in the rack where they are at their lowest setting without touching. Personally I always do deads from the floor but in your situation Id stay away from it.

[Doc.Sust]

They (plates) throw me off every time. I am thinking about working at a diff gym for deads. My old gym has round plates.

I might not be standing close enough to the bar. Next week is a new week to give it a try again.

stand with your shins touching the bar. the closer the better. the bar rides right up my shins. i have a lot of pretty marks on my legs from it. the furthur the bar is from the shins, the harder it is to pull

[Doc.Sust]

Doc how you feel about rack deads ? I was feeling so much better with them. I figure cut out the legs and just work that back as hard as i could.

rack deads are neccessary, but the dont replace deads form the floor you need to do both or alternate them.



also i meant to tell you hit up your abs too. weighted abs, not abs or crunches for a million reps. get your core strong and everything falls into place

[Doc.Sust]

I started rack deads with the pins on the 3rd hole which leaves the bar at my knees. Been doing them with great success.

I can drop down two more pins to put the bar under my knees but right above my shins. It still cuts most of my legs out of the movement but i can def feel more in my back and am forced to use less weight till i adapt.

focus on pulls right under the knees. it seems to work the best. any higher only is helpfull if you have problems locking out the weight.

[Doc.Sust]

I was about to start a thread on this as well. I put 225 (I know, this is light weight), but my back started rounding and I pulled something in my lower back area. Deadlifts feel very awkward to me (we also have diamond plates), but I would like to keep them as a staple in my workout since it is such a great lift. Should I use a rack? Drop the weight to something I can manage? High reps or as heavy as I can go with good form for a few reps? I was also thinking about good mornings to help strengthen the lower back.

Sorry, not trying to hijack.

lift in both rack and floor. go to gym w/ normal plates

keep the reps btwn 1-5 . anymore your form starts to fall a part with higher reps. do more sets like 5 sets of 5 and so on instead of 3 sets of 10

always keep good form

good mornings are great but they do not replace the deadlift, use them as an auxillary.

[mkrulic]

can I suggest lots of practice. get a weight you can move very easily and do 10 sets of 10 with it. It sonds like form is what is holding you back and repetition is the mother of study

[Doc.Sust]

can I suggest lots of practice. get a weight you can move very easily and do 10 sets of 10 with it. It sonds like form is what is holding you back and repetition is the mother of study

yes this works to and increase the speed of your pull. just dont do sets of 10. to work on dead form, keep the reps low. the first rep is the one that really counts the most.instead of doing 3 sets of tens, do ten sets of 3 with shorter rest btwn sets. make sure the bar stops dead on the floor for every rep. do not bounce after the first rep. this way will help the initial pull from the floor and force you to keep better form

[3v1lj03]

What helps me maintain form low in the pull is to think I have to sit down. that is how to get he weight up off the floor without bending the back. I know that is vague but, when you have the bar in your hand in the start position tell your self to sit and that will get it out of the hole and your form will hold. Works for me. My back is so strong it easy for me to cheat with it so I work very hard at maintaining form on the deadlift.