Cannot do deadlifts with proper form and bare barbell

[missathena]

Yep, I'm a weakling. I'm just beginning NROL and I have realized that the only way I can lift the 45-lb barbell off the ground is caving my back down to heave it up. Is it okay if I use dumbbells instead, until I get stronger? Is there anything about my form I should change?

Thanks,
Athena

[bullandbear]

Firstly, please do not be so hard on yourself. While I cannot comment on your form, I would recommend that you try partial deadlifts off the power rack. The fact that you are lifting an unloaded barbell means that you actually have to move about 4-6" lower than someone with plates loaded on the barbell. This may be an exaggerated position/ stretch for a beginner and most definitely will cause a greater degree of lumbar flexion than someone who is more flexible.

One problem I have with people using dumbbells is that there is a tendency for the trainees to convert the movement towards a "squat" type of exercise and without a good lockout at the hip on the end of the movement.

[missjane]

Until I "graduate" to the big wheels, I set the safety bar racks at the lowest setting in the squat rack and set the bar on the safety bars. This positions the bar right where it would be if I had the big wheels on it.

[WarrenI]

Originally Posted by bullandbear

Firstly, please do not be so hard on yourself. While I cannot comment on your form, I would recommend that you try partial deadlifts off the power rack. The fact that you are lifting an unloaded barbell means that you actually have to move about 4-6" lower than someone with plates loaded on the barbell. This may be an exaggerated position/ stretch for a beginner and most definitely will cause a greater degree of lumbar flexion than someone who is more flexible.

One problem I have with people using dumbbells is that there is a tendency for the trainees to convert the movement towards a "squat" type of exercise and without a good lockout at the hip on the end of the movement.

Very good advice. I was watching a trainer the other day have a deconditioned female client bend and pick-up a fixed 40lb barbell off the floor and couldn't believe the flexion in the lumbar region.

[Mon]

Before you go up, position yourself into anterior pelvic tilt and then go up, and then at the end use your glutes to get yourself into neutral position when you stand up.

If you cannot stay into anterior pelvic tilt when trying to lift the bar off the ground, then the weight is too heavy. Same thing goes with lifting the bar up from a rack as well. Whatever you do, please do not crunch your back when you try and get the bar off the ground because you will hurt your back. If you can, buy a lighter barbell or just use dumbbells like you said.

[Iamjennmedic]

Have you tried sumo stance?

[missathena]

I have not tried the sumo stance, I will look it up now. Thanks for all the advice. I feel like I CAN lift the barbell, if it were a little higher off the ground! I will try some suggested variations tomorrow morning and let you know how it went.

Thanks!
-Athena

[diamondpete]

Lifting off of a rack as suggested above is a good idea. You might also want to give Romanian deads (with a much lighter weight) and concentrate on your form. I like to use them to warm up for deads, just a light weight to get the blood flowing while I concentrate on my form.

[daraz]

Your initial idea of using dumbbells until you feel comfortable is also a great choice.