Deadlifts - form? - Page 2 - JP Fitness Forums

missjane · 01-13-2008, 03:20 PM

Hi Lady:

Are you substituting RDL's for DL's in stage 1? Just curious....

LadyNoir · 01-13-2008, 03:36 PM

Yes I am. But I've been doing them for months in previous workouts.

Lost Dog · 01-13-2008, 04:25 PM

Quote:

Originally Posted by LadyNoir

LisaS, I have a question. I usually do DB RDL and most of time will feel a little fatigued in my lower back after the fact. Good/ bad sign? I've never felt much in my butt. I'm careful to keep the DB's close to my legs (I slide them down and up) and to stick my butt out and not round my lower back. However is it possible to over arch your lower back when doing these? When I look in the mirror I do see a clear arch.

When you say you don't feel it in the butt, do you mean that you don't get sore or that you can tell that your glutes are not doing their work?

Not sore could just mean that you are used to this exercise.

Not doing their work might mean that your glutes are not as active as they should be. You might need to do some warmup exercises to wake them up.

A fatigued lower back could be the result of either. If your butt/glutes are very strong, then your back is supporting a load that it's not used to and tires out. If your glutes aren't doing their job, then your lower back muscles may be trying to compensate to lift the load.

For most people with real life jobs (driving, computers, etc) it's the latter. Glute activation can go a long way. Are you doing any at this point?

My favorite is the glute bridge.

Glute Bridge -- Lay on your back with both knees at 90 degrees, heals pressed into the floor. Pretend you're picking something up with your cheeks (yes, those ones...), push through the heals, and extend your hips as high as possible. Hold at the top for a second or two before lowering your booty back to the floor. Repeat until you've got 8-10 reps in.

wilburaz · 01-13-2008, 06:33 PM

Quote:

Originally Posted by Lisa~

LisaS, great post. I usually start clients pulling out of the lowest supports in the power rack for just that reason. With the support bars in place they can set the bar down or touch the supports with each rep. When they get up to 45's, then we remove the supports.

Cynthia, use the Olympic bar in the power rack. Get used to being there. Don't make it too high though. Attempt to make the supported position of the bar the same height it would be if it had 45's on it and was resting on the floor.

So I haven't graduated to 45's yet, hopefully soon. I have been touching the ground between reps with the smaller 25's, am I going too deep then?

LadyNoir · 01-13-2008, 06:54 PM

Quote:

Originally Posted by Lost Dog

When you say you don't feel it in the butt, do you mean that you don't get sore or that you can tell that your glutes are not doing their work?

Not sore could just mean that you are used to this exercise.

Not doing their work might mean that your glutes are not as active as they should be. You might need to do some warmup exercises to wake them up.

A fatigued lower back could be the result of either. If your butt/glutes are very strong, then your back is supporting a load that it's not used to and tires out. If your glutes aren't doing their job, then your lower back muscles may be trying to compensate to lift the load.

For most people with real life jobs (driving, computers, etc) it's the latter. Glute activation can go a long way. Are you doing any at this point?

My favorite is the glute bridge.

Yes, I don't feel my glutes doing the work. I do a quick warm up of half the reps in half the weight I'll be doing.

So starting out with a glute bridge warm up would be a good addition?

Thanks!

LisaS · 01-13-2008, 06:55 PM

Quote:

Originally Posted by wilburaz

So I haven't graduated to 45's yet, hopefully soon. I have been touching the ground between reps with the smaller 25's, am I going too deep then?

not too deep - just a slightly more difficult variation.

SpacecityPaula · 01-13-2008, 07:06 PM

Lisa:

One thing the trainer at the Corporate Gym where I work when I had my form check on DLs recommended is doing a mixed grip on the DLs. He said that it helps keep the back in the proper position on the lift.

Do you agree with that?

Thanks

SpacecityPaula · 01-13-2008, 07:08 PM

Quote:

Originally Posted by LisaS

not too deep - just a slightly more difficult variation.

I'll be glad when I can go back to my 45s

Lost Dog · 01-13-2008, 07:14 PM

Quote:

Originally Posted by LadyNoir

Yes, I don't feel my glutes doing the work. I do a quick warm up of half the reps in half the weight I'll be doing.

So starting out with a glute bridge warm up would be a good addition?

Thanks!

Yes. Really focus on your glutes when you do them. If you feel like your legs are doing too much work, a trick (from Magnificent Mobility) is to touch your hands to your quads. It helps to turn them off and let your glutes do more.

You can do them on other days, too. Off days or as part of a warmup, in general.

OldGuy · 01-13-2008, 07:24 PM

Quote:

Originally Posted by wilburaz

So I haven't graduated to 45's yet, hopefully soon. I have been touching the ground between reps with the smaller 25's, am I going too deep then?

Putting plates on the floor underneath the bar will raise it up a bit.

Lisa~ · 01-14-2008, 05:25 AM

Quote:

Originally Posted by wilburaz

So I haven't graduated to 45's yet, hopefully soon. I have been touching the ground between reps with the smaller 25's, am I going too deep then?

It's not too deep if your back keeps its natural lumbar curve throughout the movement. If your mobility is sufficient to go that low, then awesome for you!

Quote:

Originally Posted by SpacecityPaula

Lisa:

One thing the trainer at the Corporate Gym where I work when I had my form check on DLs recommended is doing a mixed grip on the DLs. He said that it helps keep the back in the proper position on the lift.

Do you agree with that?

Thanks

For these 15-rep sets in NR4W, a mixed grip isn't necessary. Using a mixed grip can really help for singles or very low-rep sets though. It keeps the bar from wanting to roll out of your hands.

riverbender · 01-14-2008, 05:48 AM

wilburaz · 01-14-2008, 08:34 AM

Thanks for all your input! I guess I never realized that I shouldn't be going quite that low. When I started doing DL's with Fat Loss 1 in late September I could only lift the bar, so progress has been slow and gradual. I think I may try putting the plates on the floor too, we'll see how that goes because it will be a real effort to try to avoid "clanking" too loud!

stingo · 01-14-2008, 08:52 AM

Good thread - when I was first taught the deadlift, I was taught to straighten my legs and use the hips to bring the weights up. My trainer has since told me use my legs more so as to decrease the load on the lower back. I'm not sure which method is correct, but I'm guessing as the loads get heavier that the 2nd (my trainer's) way is better. Any thoughts?

Lisa~ · 01-14-2008, 08:54 AM

Stingo, read Coach Rippetoe's article and all those questions will be answered.

Lisa~ · 01-14-2008, 08:55 AM

Quote:

Originally Posted by wilburaz

it will be a real effort to try to avoid "clanking" too loud!

Clank away. Grunt too. We're training, not doing ballet.

Lost Dog · 01-14-2008, 09:00 AM

Quote:

Originally Posted by Lisa~

Stingo, read Coach Rippetoe's article and all those questions will be answered.

Lisa, do you agree with Rippetoe's sliding on the skin instructions? I keep the bar very close, and sometimes it grazes my shins, but sliding would be bloody (and has been).

I've never heard anyone actually say to do that. Is an Oly bar smooth in those spots?