this was todays final set of deadlifts, i made the video to watch my form under load. i have always kept a closer stance- didnt figure out why til i watched the deadlift dvd ( keeps my arms straight), but i never noticed how high my hips start out at. before you comment on me slamming the weights, i already cussed myself out- i injured my wrist yesterday promoting a soldier, and as i was about to start rep #4, my wrist popped. the video was shot about 0930 this morning, it is now 10 at night, my back isnt stiff like i figured it would be watching. what am i doing wrong?
Re: deadlift help
Posted by Chris Porter on August 3, 2011, 10:14 am, in reply to "deadlift help"
Robert,
I have also been having a difficult time with my deadlift these past few months. I recently found the article linked below and it helped me out quite a bit. Hope it helps.
--Previous Message-- : http://youtu.be/BVdfUZ9DqMI : : this was todays final set of deadlifts, i : made the video to watch my form under load. : i have always kept a closer stance- didnt : figure out why til i watched the deadlift : dvd ( keeps my arms straight), but i never : noticed how high my hips start out at. : before you comment on me slamming the : weights, i already cussed myself out- i : injured my wrist yesterday promoting a : soldier, and as i was about to start rep #4, : my wrist popped. : the video was shot about 0930 this morning, : it is now 10 at night, my back isnt stiff : like i figured it would be watching. : what am i doing wrong? :
E Z Answer
Posted by Rich on August 3, 2011, 11:50 pm, in reply to "deadlift help"
Bring your feet (heels) together about 2" closer. When you get down, arch your back like you were on the Bench and lock your head back, hard and keep it there. By doing this you will lower your hips but you must keep you head locked back.
I can tell your balance and leverage are off before you start the lift by watching the video. Notice your feet keep moving around and you never look comfortable during the entire set. This is a clear indication that your leverage and balance is off. Keep the toes pointed out but bring those heels closer together. Watch doing DL's like these you are doing as you might blow a bicep or rupture a disc.
Try this and adjust your foot placement to what feels comfortable.
Hope this helps.
THANK YOU
Posted by robert armstrong on August 4, 2011, 7:55 am, in reply to "deadlift help"
Thank you for replying. As I was reading the article, i thought i WAS "setting" my shoulder blades. then i watched the video again-NOPE. When you say bring my heels in 2", do you mean in a frog stance like the weightlifters use? when you said be careful doing dl like this, are you referring to the weight, or the touch and go? if its the weight, it will take me AT LEAST 6 weeks to work back to pulling over 500 lbs, this week was the max effort week for me, if its the touch and go, the set before this i had the weights settle one one of the corners and one side kicked out on me. Thanks again for your advice, i will do this next time i deadlift Robert
Re: THANK YOU
Posted by Rich on August 4, 2011, 8:20 am, in reply to "THANK YOU"
"when you said be careful doing dl like this, are you referring to the weight, or the touch and go?"
It's the negative leverage you are generating with the bad positioning. It is truly unbelievable how quickly leverage can turn 400 lbs into 600 lbs.
About the "setting the shoulder blades back", I call that the back door approach and the "shotgun" method of coaching. Unfortunately in this sport, one size does not fit all. What a lifter needs to do is figure out WHY they aren't doing something not try to micro manage their lifting. Many times what happens when you take this approach to training all you do is replace on bad habit with another. Just arch your back as if you were on the Bench and lock your head back. Trust me, your shoulder blades will be where you want them to be and this is the key, where they should be! This will change for each lifter since all lifters are build differently. At least this is the way it has worked for the past 1665+ meets I have conducted and the 424,575 attempts I have witnessed. LOL.
Mr Peters
Posted by robert armstrong on August 4, 2011, 9:05 am, in reply to "deadlift help"
ok, think i gotcha now. next time deadlift i will video it again ( next time will be 50% weight) just to make sure
Re: THANK YOU
Posted by Chris Porter on August 4, 2011, 9:49 am, in reply to "THANK YOU"
After reading that article I realized that I was pinning my shoulder blades back like they described and not down like they recommended. I was pulling my shoulder blades back tight which I noticed made my hands move up a few inches, when I tried to tighten my shoulder blades and bring them down and in my back pocket, I felt really tight and my arms/hands dropped a few inches.
Rich mentioned arching like when you set up for bench, that was the first time I have heard the deadlift set-up described that way and it does the same thing. When you set up to bench you arch your back and set your shoulder blades in and down, not just back, to maintain that arch. That visual will help me a lot.
Chris
--Previous Message-- : Thank you for replying. As I was reading the : article, i thought i WAS "setting" : my shoulder blades. then i watched the video : again-NOPE. : When you say bring my heels in 2", do : you mean in a frog stance like the : weightlifters use? when you said be careful : doing dl like this, are you referring to the : weight, or the touch and go? if its the : weight, it will take me AT LEAST 6 weeks to : work back to pulling over 500 lbs, this week : was the max effort week for me, if its the : touch and go, the set before this i had the : weights settle one one of the corners and : one side kicked out on me. : Thanks again for your advice, i will do this : next time i deadlift : Robert : : :
