posted Tue, 01/22/2013 - 06:36
1711
deadlifts
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I am worries my back is too rounded at this exercise which I know is not good. Advice on keeping my chest up without putting strain on my knees
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http://www.youtube.com/watch?v=VUT1ai0jZGU
watch this.. about 5 mins or so on.. Andy has someone come up to do the lift..
he makes him take his shoes off..( why ? ).. heels f0ck up the lift.. you need to
be flat footed...
Use your HIPS. Also try looking up it will help keep your back straight. When I do deadlifts I start by getting my grip and stance set up. Then I look up and sit back as if I'm gonna plot down into a chair. As my ass gets very low I look up and start the pull bringing the shoulders back as close as possible then as you get up about 6 inches start using your hips and push them forward to help you lift the bar. Use your legs to bring the weight up by bringing your hips from the seated position to standing. As you are going up the back of your shoulders need to come closer together and push chest out that will help finish the lift and keep back straight.
Plant your heels down usually your back will arch when your weight is too far forward
Here is a great video of progressions to get your body to understand hip hinge. PVC training is great for development in many lifts
http://www.youtube.com/watch?v=Ua6ns4cMJaw
Focus on something overhead, a fixed object object that stays in place and requires you to keep the proper form to maintain visibility throughout the deadlift. I use the same technique for squats as well
ever watch Andy Bolton videos ?
Forget trying to DL off the floor.. start in a rack.. a little above your knee. Put 225 on the bar..
and then work your way down to the bottom of the rack.. somewhere in between your knee and
the lowest rung .. you will figure out the correct form. or.. you will figure out where your form
is in-correct.
I dont use a wide stance. ( sumo ).. Neither does Bolton. Your trying to drive
your feet thru the floor.. instead of trying to lift the weight.. (make sense ?)
( sq and dl are my best lifts.)..go on YT and find DL videos.
btw.. shoes./ boots / sneakers.. have a TON to do with the lift..
I have some old high tops that have really flat soles on them..
there very close to the Asics Wrestling Sneaker... my next pair
are a pair of Asics Wrestling sneakers.. about $60 a pair...
I cant lift in military boots or anything with a heel.. and even a "slight"
raising of the back of your foot (like a heel ) will make a difference.
try DL flat footed..
Ill check this out. thank you
I truthfully don't know what the problem is. Before I felt it more in my legs than my back. When I keep my shoulders back, head up, etc. I get again feel it more in my legs and today was getting a sharp pain in my knees. ruined my workout a bit
hhmm.......how heavy are you going? ,maybe try to lighten up the weight a little.
Not heavy at all, 185 today for about 10 reps
Shoulders back, chest out, arch your lower back and keep your head and eyes up. If you have knee pains, try to keep them from kicking out to the side, you want to keep your knees underneath your body and maybe try wrapping em up.
Have you tried pulling your shoulders back? Maybe your flexability is not there.