Can't deadlift page

[Alex Good]

Alright so here's the deal. I can't get into position to deadlift without completely rounding my back. I can squat well enough and stretching doesn't seem to help. Any thoughts?

[MightyMouse]

You're using 45lb plates? I think trap bar deadlifts would be a good place to start. If you don't have access to one of those then I would say learning sumo can ease you into conventional. T NATION | Deadlifts: Which Type is Best For You?

T-Nation is a wonderful source of info, and they have a ton of deadlifting articles. I'd recommend checking out Eric Cressey and Tony Gentilcores articles on there. They are geniuses.

[zoebird]

a yoga instructor can provide you with modifications that will develop the right amount of flexibility with consistent practice in about 2-3 months depending upon where the tightness really is (hamstrings, hips, or back) as well as where the weaknesses are in the system.

if i could have a look at you, i'd have a protocol for you and you'd be deadlifting in no time.

Also, you can start from pins and move only as far as pins, not to the floor.

Otherwise, you'd get bulging discs, so until you have the flexibility, best to be avoided!

[MightyMouse]

Second zoebird as starting with pins is good too.

[Alex Good]

So are there ways to improve all three? I'll do a bunch of stretches every day if that's what it takes.

[js290]

Alright so here's the deal. I can't get into position to deadlift without completely rounding my back. I can squat well enough and stretching doesn't seem to help. Any thoughts?

Find a hex bar with elevated handles.

[zoebird]

Alex,

yes, there are methods, and a yoga teacher can help you get there specifically. Look for someone who has been teaching 10 years or more -- they should have an idea of how to help you.

[MightyMouse]

I think its more about familiarizing yourself with the movement and focusing on mobility than static stretching like crazy. Static stretching has never really helped me much.

[zoebird]

the problem with any movement -- yoga included -- is that it has certain requirements. doing modified movements does help but if there are weaknesses in the system, those may not come to light until there is injury from the movement.

the benefit of a yoga practice is that it's not just static stretching, but a form of mobility training (working through the joints). It's not just 'stretch the hamstrings' for example. One posture may have emphasis in that place, but really the focus of the posture for the individual may be outside of what we think it is. That is, we think it's about hamstrings, when for that person, it's really about lower back or the hips/pelvis. It really does depend.

It increases range of motion by targeting the areas that need emphasis -- strength and flexibility in tandem, prescribed individually.

but, many new teachers have no clue about this, so it's a good idea to find one who has been working a long while who would have this understanding.

[MightyMouse]

I agree with you Zoe, yoga can be great for mobility. I was making sure Alex knew static stretching wasn't the end all be all. Properly done yoga can be excellent for mobility fo shizzle though, if you're into that Alex.