I hurt my back about 3 weeks ago on the deadlift after I experimented with my new oly shoes and decided to try the deadlift in them for the first time. Before this, I have never had an injury as a result of the deadlift and was maxing out at 400lbx1 for my PR. I’m pretty much back to square one as I seem to keep getting horrible lower back pain now everytime I DL. For some reason I’ve also forgot how to set up like I used to do, probably because im am absolute idiot and should have avoided DL until fully healed and I keep switching shoes and set up positions to try to work around my lower back pain.
Heres a vid, if you guys can give any suggestions that would be great
also, those plates aren’t circular and are extremely annoying. Everytime I dead the weight they will roll onto the edge either closer or farther from my original set up position. Anything I can do to avoid this?
You need to learn to push against the ground with your heels and drive with your hips. Right now your low back is doing all the work. Your knees and hip hinge should be extending at the same time. You also seem to be falling forward a bit. Learn back into the weight when you pull. The wight of the barbell should keep you from falling over, and it will help you push into your heels. And lastly, use flat soles when DLing.
For the plates, just set them up and adjust to them after you pull. Annoying yeah but with those weird plates it’s necessary.
You’re doing the lift in two separate portions. Your hips are rising first and then you’re doing a sldl. You need to think of the deadlift as one single motion where your shoulders should be rising at the same time as your hips.
If your hips are coming to extension as you are reaching lockout and everything is more or less happening at the same time its hard to really do it ‘wrong.’
You MIGHT want to bend at the legs more at the beginning of the lift but then again it all depends on your leg length relative to your torso, everybody is a little different.