After reading Natalia's thread I realize that my form is off when I do deadlifts. I can do Romanian deadlifts no problem because I know how and when to contract my glutes and that's what I've been doing because I know my deadlift form is so bad.
Is it necessary to have the weights lightly touch the floor? Or can I stop at my shins? When I stop at my shins I I think I do the exercise correctly as I can feel my glutes contract, my hamstrings are sore the next day.
So when I'm crouched down gripping the bar, and I've got that gorilla stance, could someone tell me step by step what to contract? (My shoulder form is good as I know how to contract my shoulder blades) I think what I need to do is contract the glutes, and kind of push my hips forward as I straighten my legs.
Thanks for the link! From the DL video it looks like I'm doing them correctly, but I'm obviously not activating something (glutes? hips?) because my back hurts when I do deadlifts, but it doesn't when when I do RDLs or SDLs. '
where does your back hurt - what kind of pain - at what point does it hurt - during the lift, afterwards, the next day?
My lower back on both sides, above the glutes, is sore afterwards and a little the next day. It's more a tightness AND soreness. (I roll out my legs and back everyday) I also have a little hard ball that I roll on my lower back and while it hurts when I do it, my muscles relax and feel so much better. I have an anatomy book at home (I'm at work) so I can't give the exact location.
Hmmm. Now that I think of it my left side is worse than my right, and I get a tight left quad after squat days. Maybe it's a tight psoas and it's the squats that are making me sore?
[quote=starfish;494645]My lower back on both sides, above the glutes, is sore afterwards and a little the next day. It's more a tightness AND soreness. (I roll out my legs and back everyday) I also have a little hard ball that I roll on my lower back and while it hurts when I do it, my muscles relax and feel so much better. I have an anatomy book at home (I'm at work) so I can't give the exact location.
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How long have you been lifting? What's your training age? How long have you been lifting seriously, intelligently?
[quote=Cynic;494652][quote=starfish;494645]My lower back on both sides, above the glutes, is sore afterwards and a little the next day. It's more a tightness AND soreness. (I roll out my legs and back everyday) I also have a little hard ball that I roll on my lower back and while it hurts when I do it, my muscles relax and feel so much better. I have an anatomy book at home (I'm at work) so I can't give the exact location.
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How long have you been lifting? What's your training age? How long have you been lifting seriously, intelligently?
Can you video your lift and post it?
I'm 40, I've been lifting off and on for 6 years, but seriouslyfor 1 year. Intelligent training? Meaning that I understand my biomechanics (its strengths and weaknesses), the exercises I'm doing, what muscles they target, impeccable form......honestly probably never. (I'm learning how to train intelligently which is why my massage therapist suggested I buy an anatomy book.)
I'll bring my camera and get someone from the gym to video my lift tonight.
I don't feel comfortable not having a mental checklist of the proper deadlift form and what I need to be concentrating on and activating for the entire exercise. I have that checklist with every other exercise that I do.
Thank you Cynic about saying that it's deadlift from a DEAD STOP on the floor. duh.
One of the reasons I fired the trainer I started out with in early 2007 is that he said I asked too many questions. I love that I can come here and get solid information with links, videos and pictures too.
I'll bring my camera and get someone from the gym to video my lift tonight.
If that works for you, else a tripod is cheap.
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I don't feel comfortable not having a mental checklist of the proper deadlift form and what I need to be concentrating on and activating for the entire exercise. I have that checklist with every other exercise that I do.
I think the one thing I keep in mind is chest and belly out, and brace both. Also, retract the scapulae. This is actually hard for me at the start of the lift with all the weight bearing down, but at the top of the lift, no problem.
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One of the reasons I fired the trainer I started out with in early 2007 is that he said I asked too many questions. I love that I can come here and get solid information with links, videos and pictures too.
Well, one can over think things too much, Perhaps he/she was trying to convey this, but did so poorly. There is a gym side manner, something between professional and mentoring and if the person doesn't have it down...well, they end up loking like jerks.
I think the one thing I keep in mind is chest and belly out, and brace both. Also, retract the scapulae. This is actually hard for me at the start of the lift with all the weight bearing down, but at the top of the lift, no problem.
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Originally Posted by Cynic
This is exactly the kind of detailed information I was looking for. Thanks! Well, one can over think things too much, Perhaps he/she was trying to convey this, but did so poorly. There is a gym side manner, something between professional and mentoring and if the person doesn't have it down...well, they end up loking like jerks.
OT: Cynic I hear you and I'm really not that anal! I have flat feet, I overpronate, and I have to watch that my knees don't cave in, so my mental exercise checklist for certain exercises, especially lower body exercises, is going to be a little different than someone who doesn't have that problem.
As for my last trainer? Asking which muscle group does this exercise target to me is a valid question. My goal was to gain enough knowledge about what exercises did what not to have continue to see him at $125 per session, 3x/week. I wasn't drilling him Rambo style like I am you on this board. (he probably would have fired ME!)
OT: Cynic I hear you and I'm really not that anal! I have flat feet, I overpronate, and I have to watch that my knees don't cave in, so my mental exercise checklist for certain exercises, especially lower body exercises, is going to be a little different than someone who doesn't have that problem.
One of the more experienced people here introduced me to a lower body mental checklist that has really helped me.
It's called spread the floor, or sweep the floor, depending on whether your name is Miyagi or not.
"Show me, Sweep the floor."
Back to serious, it's an effort to slide your feet apart during the lift. Combined with sqeezing the glutes, that should help you to maintain the legs during the lift.
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As for my last trainer? Asking which muscle group does this exercise target to me is a valid question. My goal was to gain enough knowledge about what exercises did what not to have continue to see him at $125 per session, 3x/week. I wasn't drilling him Rambo style like I am you on this board. (he probably would have fired ME!)
He probably didn't want to give up too much info because then you wouldn't need him.
I also recommend you talk to Lisa~ about rolling your lumbar area. I think it's a general no-no.
I Need Help....I don't have deadlift.......
(he probably would have fired ME!)
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