Soon to start NROLFW!

[poppypixie]

Hello.

This is my first post but I've been reading this forum for a few weeks now and got the book a couple of weeks ago.

I recently moved gyms as the one I was a member of only had DBs, a bench and machines. Anyway, I thought I'd get used to the new equipment and try out moves from the book before I actually start the programme. Also, the gym has a Smith machine (I've never touched it) that is being replaced by a squat rack next week so I was waiting for that too.

I am 5'3", 26 years old, 121lbs or thereabouts and the only measurement I've done of body fat (on digital scales at home) says about 23% and my goal is to get that to 20%. They also say I have 27.5lbs of fat.

My measurements are:

Neck - 12"
Right arm - 10"
Left arm - 10.5"
Under bust - 27"
Over bust - 32.5"
Waist - 26"
Across navel - 30.5"
Hips - 36"
Right thigh - 21"
Left thigh - 21"
Right calf - 13"
Left calf - 13.5"


My question is about deadlifts. I've read all sorts of posts about deadlifts but still not sure what I'm doing wrong. The instructor at the gym told me that I was doing them well and had obviously done my research () but recently I can only really feel it in my lower back, not my legs, glutes or upper back, but only while I do the move. I'm making sure I'm keeping the natural arch and keeping abs tight. I was using 20kg (44lbs) on a Bodypump bar but yesterday I set the oly bar on risers and tried 27.5kg (60lbs). I don't want to increase the weight until I correct what I'm doing wrong.

Thanks! You all seem so knowledgable!

[missjane]

See the stickied FAQ for the deadlift thread.

[poppypixie]

I found Lisa's post with the Crossfit Analysis of a Deadlift

Deadlifts - form?

and I think my shoulders aren't over the bar, so I'll try that tonight and hope I get the full benefits!

[Aoife]

Another option is to film yourself, if able, and post it. That helps a lot of people.

Welcome.

[poppypixie]

Well, I went with the full intention of practicing deadlifts. Oh dear. I normally go on Wednesday but went on Tuesday instead. What a mistake! It was packed and sooo hot (I've going to have to ask about the cooling system soon).

In all fairness, I did go on the day they were rearranging the equipment. The squat rack had arrived (yay!) but I had my first experience of seeing men, well late teen, early 20s men, taking up the weight area and displaying appalling form. I managed to get in and do some shoulder presses but left and went to the 'stretching area' to do push ups, and also did lat pulldowns and seated rows.

Now I'm short-sighted but I swear I saw one of the 'lads' with a cigarette behind his ear. What?! You're in a gym!

I'll go again on Friday to tackle deadlifts when they'll all be out in some pub or club trying to pick up poor unsuspecting girls.