Hey guys ive got a real big problem with my deadlifting at the minute i just cant seem to keep the middle of my back straight no matter if it is 100pounds or 300. i also have a bit of a hump in my back when i sit down or stand and i have to make every effort to try and straighten up. I would be grateful for any advice on how to help the situation and fix my posture
Cheers
Stick your chest out forward. Pull your shoulders back, pinching your blades together in the middle of your back… and squat like you’re about to drop a load. If you don’t have good posture, you will pay. Believe me, you will pay.
[quote]kroby wrote:
If you don’t have good posture, you will pay. Believe me, you will pay.[/quote]
How’s that back injury? You hurt it deadlifting if I remember correctly, right? Hope you’re feeling better, man.
[quote]StephenD wrote:
Hey guys ive got a real big problem with my deadlifting at the minute i just cant seem to keep the middle of my back straight no matter if it is 100pounds or 300. i also have a bit of a hump in my back when i sit down or stand and i have to make every effort to try and straighten up. I would be grateful for any advice on how to help the situation and fix my posture
Cheers
[/quote]
When you get down look up, this helps at least when I deadlift to keep my back straight.
Thanks very much guys for your advice
Read up and correct your problem. The “Neandrathal No More” series by Mike Robertson and Eric Cressy should help you a ton. Sounds like you have very bad general posture and will pay huge dividends to fix it.
[quote]StephenD wrote:
i also have a bit of a hump in my back when i sit down or stand and i have to make every effort to try and straighten up.[/quote]
I know there are some articles on here about posture… something like “neanderthal no more” or something like that.
Do a bit of searching. You definitely want to work on the posture. Are you slouching in a chair all day?
Read “Out of Kilter” by Ian King and “Neanderthal No More” by Eric Cressey to correct general posture problems. I have/had poor posture and am working on it now too.
I may be going out on a limb here, but I think you should read “Neanderthal no more”
[quote]InCorporeSano wrote:
kroby wrote:
If you don’t have good posture, you will pay. Believe me, you will pay.
How’s that back injury? You hurt it deadlifting if I remember correctly, right? Hope you’re feeling better, man. [/quote]
Yup. Most of the pain is gone, but I can’t contract my calf or glute on my right side. An MRI is scheduled…
Ass down, head up, squeeze them shoulders together. It really helps if you visualize and squeeze and keep your temp a bit slower. You can thrust your hips forward a bit more than normal at the top if that helps. When doing heavy deads, I find it helps.
Your glutes and hamstrings are probably tight if you can never arch your back properly.
[quote]kroby wrote:
Stick your chest out forward. Pull your shoulders back, pinching your blades together in the middle of your back… and squat like you’re about to drop a load. If you don’t have good posture, you will pay. Believe me, you will pay.[/quote]
do not pinch your shoulder blades together. i dont know why so many people think it’s the right thing to do
Mistake #2: Pulling the shoulder blades together
This is a mistake I made for years. Stand in a deadlift stance and pull your shoulder blades together. Take a look at where your fingertips are. Now if you let your shoulders relax and even round forward a little you’ll see your fingertips are much lower. This is why we teach a rounding of the upper back. First, the bar has to travel a shorter distance. Second, there’s less stress on the shoulder region. It’ll also help to keep your shoulder blades behind the bar. You’ll read more on this later.
[quote]brett christ wrote:
kroby wrote:
Stick your chest out forward. Pull your shoulders back, pinching your blades together in the middle of your back… and squat like you’re about to drop a load. If you don’t have good posture, you will pay. Believe me, you will pay.
do not pinch your shoulder blades together. i dont know why so many people think it’s the right thing to do
Mistake #2: Pulling the shoulder blades together
This is a mistake I made for years. Stand in a deadlift stance and pull your shoulder blades together. Take a look at where your fingertips are. Now if you let your shoulders relax and even round forward a little you’ll see your fingertips are much lower. This is why we teach a rounding of the upper back. First, the bar has to travel a shorter distance. Second, there’s less stress on the shoulder region. It’ll also help to keep your shoulder blades behind the bar. You’ll read more on this later.
[/quote]
Rounding your back is good, so that you have a shorter distance to travel? In the name of less shoulder stress? I’d like to read more about this…
Notice the words “upper back”. You’re in trouble when you round the lower back which puts the stress on the lumbar, upper back is fine. Hell, you’ll even see it in the Cressey DL vid.
[quote]pomobabble wrote:
Notice the words “upper back”. You’re in trouble when you round the lower back which puts the stress on the lumbar, upper back is fine. Hell, you’ll even see it in the Cressey DL vid.[/quote]
So what is the difference in terms of muscles worked when you don’t round the upper back?
[quote]pomobabble wrote:
Notice the words “upper back”. You’re in trouble when you round the lower back which puts the stress on the lumbar, upper back is fine. Hell, you’ll even see it in the Cressey DL vid.[/quote]
It’s not that simple. If you have an excessive thoracic curve and you round your upper/middle back during deadlifts you’re asking for a thoracic spine injury. For safety’s sake, the OP should have himself evaluated by a professional before trying a powerlifting style max effort deadlift.
[quote]StephenD wrote:
Hey guys ive got a real big problem with my deadlifting at the minute i just cant seem to keep the middle of my back straight no matter if it is 100pounds or 300. i also have a bit of a hump in my back when i sit down or stand and i have to make every effort to try and straighten up. I would be grateful for any advice on how to help the situation and fix my posture
Cheers
[/quote]
Do a search for thoracic extension
[quote]YoungElias wrote:
brett christ wrote:
kroby wrote:
Stick your chest out forward. Pull your shoulders back, pinching your blades together in the middle of your back… and squat like you’re about to drop a load. If you don’t have good posture, you will pay. Believe me, you will pay.
do not pinch your shoulder blades together. i dont know why so many people think it’s the right thing to do
Mistake #2: Pulling the shoulder blades together
This is a mistake I made for years. Stand in a deadlift stance and pull your shoulder blades together. Take a look at where your fingertips are. Now if you let your shoulders relax and even round forward a little you’ll see your fingertips are much lower. This is why we teach a rounding of the upper back. First, the bar has to travel a shorter distance. Second, there’s less stress on the shoulder region. It’ll also help to keep your shoulder blades behind the bar. You’ll read more on this later.
Rounding your back is good, so that you have a shorter distance to travel? In the name of less shoulder stress? I’d like to read more about this…[/quote]
Read this.
http://www.T-Nation.com/findArticle.do?article=194dead2
That’s were that extract comes from. Article written by Dave Tate. If he doesn’t know how to dead then who does?
AND NOW FOR SOMETHING A LITTLE DIFFERENT!
OP… maybe you could consider the following.
Train yourself to arch your lower back.
To do so, lay on the floor on your stomach with your arms at your sides.
Make fists with your hands and put them where your legs attach to your pelvis.(underneath you, knuckles on the floor)
Now raise your legs, you decide the sets and reps.
When you get good at that, then keep your arms and hands at your sides (laying on the floor) and now raise your upper body off the floor, you decide your sets and reps.
Or you could do the same on an excersize ball.
^^just a thought.