Why do the hips raise first?
You need to push the floor away through your heels. Lift your big toe inside your shoe when you start to push the floor away. 1 more thing. It may be better to do singles while you are working on form. Good deadlifting is a complicated lift and to perfect form in a fatigued condition will only reinforce improper mechanics. If you want to pull for conditioning try the RDL. It works great as a grip and back conditioning excercise.
Through your heels!!!
jsal33
Best advice I ever heard is to think of standing up with the weight.
You form is shit, and I strongly believe you should work on technique before loading up heavy on the exercise again.
Part of the problem may simply be that you fatigue the glutes and hamstrings from volume, forcing other muscles to do the work, not necessarily the heaviness of the weight.
In other words, if you do several sets at 225 correctly, your glutes and hammies will get tired. Then when you bump to 245, you can’t hold position and the work gets shifted to the low back. But if you had done 245 to start with, perhaps it wouldn’t have happened.
This is the same reason why a person’s form changes as the set wears on; they might start out with good form, then lose form as the set goes on and the correct muscles get tired.
I think the answer is a reduction in volume. The DL is particularly difficult to do with any volume, in my experience. I would shoot for one good work set of 3-5 reps., ramping up over at least 4 sets of 1-5 reps (less reps as you get closer to your work set). Take plenty of rest between sets (even warm-ups) so that fatigue is not a factor.
If you’re sure you can hold good position with 225 x 5 (post a vid and we’ll tell you), then cycle back to something like 215 or so, then make small jumps in weight for next session assuming you made last session’s weight in good form.
Lastly, I would recommend not DL’ing more than once or twice a week. If you do a second session, I’d make it a light practice session to really grease the groove.
This may be more helpful to you than time on a GHR or reverse hyper (though doing one of those moves AND what I said above would be ideal).
6 weeks later…
Did not make it to the gym as often as I should have thru the holiday season, nonetheless I worked on my deadlift form and added good mornings to leg day to strengthen posterior chain. Used 315 for set here. I know there is room for improvement in my form, but at this point I’m wondering if I should start bumping the weight or just stay with this (or a little less) until its perfect. I know I’m still stiff legging it a little but its going to take a while for my post chain to catch up w/o useful equipment.
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That is ever-so-slightly better, no doubt.
Keep your head up throughout the lift, including as you lower the bar. Keep your arch.
I wonder is switching to Sumo might be better for you, at least for a while? Especially given your complaint of back pain earlier.
No back pain anymore. The back pain was due to too much volume I think
Too much volume either causes DOMS, which is not “bad” back pain, or a break-down in form due to fatigue, which can result in “bad” back pain.
In any case, Sumo teaches you to drive with the legs and hips which is an important lesson for you.
Bulldog
Just helped another trainer with the same problem…she could not pull 175…she did #1 and #2 when she went back for another attempt and pulled 3 reps…Happy Deadlifting
[quote]JBPOWER wrote:
Bulldog
I’m not an expert but,
Like I said, I’m not an expert, but if were to look up at the start of a deadlift and breathe deeply into my chest, I’m pretty sure that I would lose lumbar stability, lose thoracic mobility, and lose neutral cervical spine. I’m fairly certain that those three components are pretty crucial in executing a proper deadlift without injury.
Hopefully someone else can chime in and help us figure this out.
[quote]tedro wrote:
Your hips are rising way to fast.
Watch how your knees are almost locked before the bar even moves.
Remember that you aren’t just picking the weight up, but you should also be pulling back.[/quote]
Well the first reponse covered everything that I was thinking!
Good work for starting back with deads OP!
Shit, and I just replied back to a month old thread. My bad.
[quote]ajcook99 wrote:
Hopefully someone else can chime in and help us figure this out.[/quote]
I don’t think he meant “up at the ceiling”, but you should certainly be looking above head height.
Yes, the air goes into your belly and perhaps even more importantly, you contract your abs and push out. The rib-cage expands when you do this, but I was also unclear on what the other poster was trying to explain there.
DragnCarry
You clarified my response …thank you…if his head is up slightly …he will align his shoulders directly above his heels and become more linear driving through his heels and not popping his hips up too soon…and your right …pushing your abs out is what i ntended to say but by telling someone to expand their belly is just another way of interpretation…