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Deadlifting Problem

Answered on August 19, 2014
Created December 13, 2012 at 12:50 AM

I have been power lifting for about a year now, but still am horrible at the deadlift. I can squat bench and shoulder press just fine, but, with the deadlift, I just cant get the movement right. My coach says that my timing is off and I pause between the extension of the legs and the hinge of the hips, also that I pull with my back a little. I just cant seem to get the correct movement down smoothly. I know what a good deadlift looks like and can tell what somebody does wrong, but when I'm at the bar, my body doesn't correspond correctly. Any tips or mental tricks to get my form perfect?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on December 13, 2012
at 06:44 AM

Thanks for the help...I was trying to assist, not be an ass

06ca9c524c28bc3fba95d4d90f8f43c6

on December 13, 2012
at 05:37 AM

Really good coaching cues in there. The initial setup is where a lot of errors happen.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on December 13, 2012
at 02:36 AM

Why the -1? I agree with this, bb is a great place to ask this, they'll have more qualified respondents.

4c8a3f6cc7ed4444467d2e72de8021cd

(40)

on December 13, 2012
at 02:31 AM

Yes, I have it, I just need to read it. :p I didn't know about the video critiques though, i will check it out! thank you!

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 13, 2012
at 01:28 AM

But deadlifting is for your legs. If your lower back is strained, you aren't doing it correctly. Yes, alignment and flexibility are important, but not using your back is also important. Deadlifting is what we use when we lift various heavy objects like when moving furniture and big boxes, and the most important thing with that is not to use your back to do the lifting. Same with weights and deadlifting.

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4 Answers

best answer

5
97d98cdf2f18fa2c0bd8567ea1159609

on December 13, 2012
at 01:38 AM

This is how the dead lift was outlined to me:

Start with your feet in the power position (under your hips, as opposed to the squat position where your feet are shoulder width apart). Bar should be close to your shins and over your shoe laces. Grab the bar just outside shoulder width. Good lumbar curve with your chest out. You can still be bent over and have your chest up/out. This will ensure you maintain your lumbar curve and don't "roll" your back which will cause you to lift with your lower back which leads to injury! Think about pinching your shoulder blades together... this will also help with your posture. Your body is in a coil, everything is tight and ready to move. Push through your heels the entire time. Remember to keep your weight on your heels. You want the bar to clear your knees before you "stand up." Your back should have roughly the same angle from when the bar is on the ground to when it just passes your knees. That's when you stand straight up. To lower the weight, stick your butt out, and slowly bend over until the bar has cleared your knees... now bend your knees keeping the weight on your heels and lower the bar to the floor.

06ca9c524c28bc3fba95d4d90f8f43c6

on December 13, 2012
at 05:37 AM

Really good coaching cues in there. The initial setup is where a lot of errors happen.

2
705e66484ed64fe8e188123de398413e

on December 13, 2012
at 01:31 AM

Buy the Starting Strength book or check out the articles and videos at the Starting Strength website. You can even post a video there for critique.

4c8a3f6cc7ed4444467d2e72de8021cd

(40)

on December 13, 2012
at 02:31 AM

Yes, I have it, I just need to read it. :p I didn't know about the video critiques though, i will check it out! thank you!

0
103a639b040a17bb579084287f2a5307

on December 13, 2012
at 01:21 AM

Hire a new coach. A correctly performed deadlift will work your back. I'd also suggest getting your flexibility and alignment assessed. Tight muscles (hamstrings...) can make it impossible to deadlift correctly.

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 13, 2012
at 01:28 AM

But deadlifting is for your legs. If your lower back is strained, you aren't doing it correctly. Yes, alignment and flexibility are important, but not using your back is also important. Deadlifting is what we use when we lift various heavy objects like when moving furniture and big boxes, and the most important thing with that is not to use your back to do the lifting. Same with weights and deadlifting.

-1
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on December 13, 2012
at 12:54 AM

I feel like this should be asked at www.bodybuilding.com ...good forums on there dedicated to weight lifting

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on December 13, 2012
at 06:44 AM

Thanks for the help...I was trying to assist, not be an ass

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on December 13, 2012
at 02:36 AM

Why the -1? I agree with this, bb is a great place to ask this, they'll have more qualified respondents.

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