Deadlift form sucks, help

[NYCmitch25]

Originally posted by stonecold54
if you can't lower a weight in good form then the weight is too much and that is also why I recommend not deadlifting from the floor but instead off a power rack that is set just below your knees.

I agree =) I just added that to my original. I would first pratice with light weight. If the problem is bad form on the way up which is the actual lift (back not flat or whatever) then off blocks is not helpful.

[Curls4dGirls]

Originally posted by NYCmitch25
You shouldnt feel it in your hamstrings unless your doing the stiff legged variaton. Its a back workout.

This is incorrect.

I learned to deadlift from a competitive powerlifter who currently holds multiple records. Before my previous post, I called him to verify that you do indeed use your hamstrings in deadlifitng.

He emphasized the importance of sitting down (tucking your ass) and arching your back before pulling the weight. He also emphasized keeping the bar against your shins and legs during the lift. Your first movement should be similar to a deep squat .... using your glutes and hams.

[NYCmitch25]

dude,
Its not a hamstring workout. YES you use the muscles trapezius, gluteals, spinal erectors, and hamstrings. But if you do deadlifts with the intent on building hamstrings your good luck. If you have weak hammies they will be sore the next day. Call him back... Let me describe it this way - when you bench press you use chest , tri's, front shoulders. Its primarily a chest workout. Competition or not.

As far as form I tried to describe the movement as he emphasized above "To this day I still have to tell myself to sit down on my heals more." I deadlift everyweek. Its great. Its not a hamstring focused movement. Yes you recruit some hammie power.

[Curls4dGirls]

Originally posted by NYCmitch25
dude,
Its not a hamstring workout. YES you use the muscles trapezius, gluteals, spinal erectors, and hamstrings. But if you do deadlifts with the intent on building hamstrings your good luck. If you have weak hammies they will be sore the next day. Call him back... Let me describe it this way - when you bench press you use chest , tri's, front shoulders. Its primarily a chest workout. Competition or not.

As far as form I tried to describe the movement as he emphasized above "To this day I still have to tell myself to sit down on my heals more." I deadlift everyweek. Its great. Its not a hamstring focused movement. Yes you recruit some hammie power.

"Dude,"

Yes, deadlifts is a back workout. However, I feel deadlifts in my hams everytime. So does my friend. (In fact, his answer was, "hell yes, you should feel deadlifts in your hams.")

To say that "you shouldn't feel it in your hamstrings unless your doing the straigtlegged variation" is simply incorrect information. You are giving lordikon bad information.

Lordikon states that he hurt his back on deadlifts and is questioning his form. This is most likely because he is using too much back and not enough legs (hams and glutes). If he uses correct form, he should feel it in his hams. period.

[NYCmitch25]

Originally posted by Curls4dGirls
"Dude," - how is this offensive?

Your taking this personal? Settle down bro... Its hard to disagree with a guy who deadlifts competitively (your friend). Dont competative lifters do it diff. Sumo? "you shouldn't feel it in your hamstrings unless your doing the straigtlegged variation" I am NOT an xpert neither are you. Ive studied this xercise carefully and have been doing it for 2yrs. But I plan to critique myself even more because of your friends response. My point to this was its not a leg (hamstring) FOCUSED exercise. Its not misinfo. if you believe in what your saying. My hammies were sore cuz of BAD form as I said. His original question about form. Now I will do a stiff-legged to get a good workout on the hams. I can find 20 ppl to agree with me too. Im trying to help. Below is the correct form for the movement (I wish I could post pics of the Deadlift with the details)

DEADLIFT - detailed as requested.

THE SETUP
*Load a barbell and roll it up to your shins.
*set your feet shoulder width apart.
*set you shoulders over the bar.
*Keep your balck flat, in a streaight line from your pelvis to your head.
*Keep your shoulder blades pulled togerth and down in back.

JUST BEFORE THE LIFT
*straighten your legs a bit to take yp slack
*pull in your lower abs to ensure a neutral pelvis.
*squeeze your gutes together-this is where you want the power to come.
*Tigten your shoulder blades.

FIRST PULL, FROM FLOOR TO JUST ABOVE THE KNEES
*Straighten your legs-imagine pushing your feet throught the floor, with your glutes as the prime movers.
*As your legs extend, your trunk and hips should remain at the samd angle. This is critical-cause injury. Have a spotter watch you.
*The bar should stay in contact with your skin at all times.

SECOND PULL, FROM JUST ABOVE THE KNEES TO MID-THIGHS
*stand up, forcing your hips fwd with the driving force of your glutes.
*Finish in the upright position, with your shoulders back and down, and lower back still flat.
*the bar should have styaed in contact with your skin.

LOWERING
*slide the bar down your thighs and shins to the floor. Your arnt trying to develop muscles here, juyst want to get the bar to the floor. Start every rep with the bar resting on the floor. Keep the "dead" in deadlift.


*edited due to typo's.

[NYCmitch25]

To answer his question directly about "pain in the lower back."

If your noticing a strain on your lower back, youre using a diff. technique than the one I just described (above). The back is a stabilizer between the shoulder girdle and the glutes, so you shouldnt feel any particular strain there.

However, if you have pre-exsting lower-back probs. your may not be able to lift with the form I described. Your lower back and glutes could have an abnormal firing pattern so even if you get into the proper positions the wrong muscles could contract and relax. In that case I would try the SUMO DEADLIFT. Basically your Feet wide apart. toes pointed outward and grip the bar with your hands inside your knees.

Hope this helps.


Edited cuz of typos

[NYCmitch25]

From 25 Best Lifts - posted by YJ.
The technique: Stand with feet flat on the floor, shoulder-width apart and toes pointed slightly outward. Squat down and grasp the bar using either a deadlift (right palm one way, left palm the other) or pronated (palms toward body) grip. Keep back flat, chest up and out, arms straight, and eyes focused ahead. Lift the bar by extending the knees and hips. During the lift, maintain a flat back and straight arms, and keep the weight close to the body. Pull up the weight to a standing position.

Short version.

[NYCmitch25]

Change up your grips occassionaly - wide (size), normal, etc.

All these muscles are involved quads, hamstrings , glutes and spinal muscles. Also the shoulder and upper back muscles.
To diff degress they get involved.