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Can't deadlift

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  • #16
    Yea, my teacher claimed pilates improved everything except cardio. I guess it technically can. If I had to do it again though, I'd choose yoga. I have some pretty bad overpronation, inward knees, and all that business going on(especially my right leg). So I bet yoga would be more helpful than pilates in that aspect.
    KFCialis - It may be boneless...but you won't be! - Stephen Colbert

    My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

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    • #17
      yoga is designed to handle those things, and pilates took a few notes from that as well. I prefer yoga, yeah.

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      • #18
        Skip em and do what you feel safe with for now.

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        • #19
          The best way to practice getting into position for the dead lift is to take a broom handle and with one hand place it along your spine. You should stand so you have a three point contact. The back of your head, between your shoulder blades and between your butt cheeks. Once you've got the three point contact, tighten your core, slightly bend your knees and push your butt back. You should be hinging at your hips. Maintain the three point contact all the time until you are able to get into the starting position for the dead lift. Just keep working on the three point contact and that will train your body to get into the proper position.

          I hope that makes sense. It's not as easy to describe verbally as it is to show visually

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          • #20
            Mighty mouse google block squat. Make a 30 degree wedge and place it on a step. Stand with your toes on the step, you heel up the block so you're kind of on you tip toes. With your other leg dorsiflex your toes then lower your heel down to the floor and back up. That will help with your knees turning in when you squat. Anything you can do with your vastus medialus helps with proper knee tracking.

            Hope that helps man.

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            • #21
              I had the round back problem, until I realized, I needed to make sure my head was up...looking at the wall (or whatever) in front of me and not what I was trying to lift. Just a thought..
              Primal since 4/7/2012

              Starting weight 140
              Current weigh 126

              www.jenniferglobensky.blogspot.com

              Jennifer

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              • #22
                Pics of your starting position, please. And I second the suggestion of rack pulls, lowering pins progressively. I can't imagine how you must be shaped that you can't get into DL position though, if you are young and fit - it's a pretty easy thing to do. Or is it that you can't LIFT the bar without rounding the back? In which case, start with lighter weights.
                If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                • #23
                  Originally posted by tfarny View Post
                  I can't imagine how you must be shaped that you can't get into DL position though, if you are young and fit - it's a pretty easy thing to do.
                  Well for starters the distance from the top of my knee to the ground (barefoot) is about 23 inches. This is approximately the same distance between the lowest part of the deltoid muscle and my grip.
                  In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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                  • #24
                    Originally posted by Alex Good View Post
                    Well for starters the distance from the top of my knee to the ground (barefoot) is about 23 inches. This is approximately the same distance between the lowest part of the deltoid muscle and my grip.
                    So your shin is about as long as your arm between the lower part of the shoulder and your hand? That seems like close to normal to me.

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                    • #25
                      Oh I don't know, all I know is I can't reach the bar without rounding my back.
                      In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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                      • #26
                        Originally posted by Alex Good View Post
                        Oh I don't know, all I know is I can't reach the bar without rounding my back.
                        Lower your hips and bend your knees more.

                        Bar over mid foot.

                        Bend over and grab the bar.

                        Lower your hips and straighten your back. Your shins should be almost against the bar, now drive your heels through the floor and drag the weight up your shins.

                        I have very poor hamstring flexibility, and I can still grab the bar without rounding my lower back.

                        Read the Starting Strength chapter on the lift again. It goes into great depth on how to properly execute the lift.
                        Last edited by CE402; 05-06-2012, 07:40 PM.

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                        • #27
                          bend your knees more, sit your butt down more? Are you using standard height plates? Without a pic it's hard to imagine what you're talking about.
                          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                          • #28
                            Go to Starting Strength , read the video posts rules, video yourself and ask Rip what he thinks. He'll shoot you straight, trust me

                            You might want to make sure you read the Dead Lifting section of starting strength too...
                            "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                            • #29
                              and here I thought he was meaning for stiff legged dead lift. For regular dead lift, then yeah, bend knees more. You can still use pins, too, to bring the bar up.

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                              • #30
                                Deadlifts making by back sore

                                I am in the middle of taking a three week break from deadlifts, which I was doing once a week. The results have been fantastic - noticeable muscle gain, hard-edge to appetite all week, enjoying laziness again - but it is starting to really hurt my back. Two weeks ago I got frustrated about not being able to reach a personal best, and as I tried to get it off the ground I felt something bounce out in my lower back - not painful but surprising. Then I felt like I needed to sit up straight all week, and have a cushion / lumbar support on my chair, and I started to get uncomfortable standing around and had to lean over backwards or rub my lower back.

                                After a week I felt better, and back in the gym I was able to achieve my highest ever dead lift right off. No funny back movement this time. But this week I need to press my lower back against something hard even more, and I find when I am standing around I get more uncomfortable and need to lean over backwards to keep comfortable. So I skipped lifting yesterday and will skip too more weeks.

                                What am I doing wrong with my back? Is it normal while the back gains strength? I never used to need lumbar support and was quite happy to slouch. I've even had to change the car's preset seat positions, for the first time since I bought it (not that I drive very much). I am now sitting in my office chair with my shoulders back and my back straight, and the small of my back pushing hard against the lumbar support pad behind it - this chair, in fact, but with the adjustable bar set lower:


                                Could it be that I am doing nothing wrong and just that I have had poor posture for years, and that deadlifts are forcing me to get my posture right? Don't have any videos of me lifting but next time I go (after I am finished with the remaining two weeks of my three week rest) I will get someone to take on using my phone.

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