The only thing i am missing in my routine is deadlifts but i can not seem to do them. I have read the articles on here and watched videos but i cant seem to keep my chest up and back striaght. Whenever i grab the bar my shoulders roll forward and my back arches, any tips?
Shoulders:
Retract your scapula (shoulder blades) backwards.
Back:
Head Up! Tilt you head backwards, arch your neck AND LOOK UP.
Start with a lighter weight.
Strengthen your Back!
Pull-ups. Lat-Pulldowns. Any sort of Rowing Machine. Shrugs.
Yea definetly just start with lighter weights and get the hang of it. Having somone who knows what they’re doing there while your lifting would help alot too cuz they can yell at you until you get it right.
Eric Cressey has a really good article on deadlift issues. It’s really worth reading.
If you’re really weak and you can’t deadlift the bar then you should do some good-mornings with a broom stick. Then move up to a 25lb EZ Curl bar for good-mornings then the bar. At that point you should be ready to deadlift.
Dave Tate’s wife started doing Good-Mornings with a broomstick because she had trouble deadlifting the bar. 1 year later she could Deadlift 315 and Good-Morning 225. Realize that a fully-geared conventional deadlift and a Raw Deadlift are pretty much just the same so it really doesn’t matter if she did her deadlift raw or not.
third world squat? since that article came out i have been doing them consistently and i am noticing my squats have been feeling a bit better, maybe it will fix your DL.
Start with romanian (stiff legged) deadlifts using just the bar and work your way up from there.
It may not be a strength issue, it could be a mobility issue.
Start with rack pulls (above the knee), then work your way down over several weeks. Start above the knee, then drop the pins 1 notch every week until you are pulling off the floor.
Work on your mobility in your hips and ankles, work on your third world squat as was mentioned in a recent article. Look up some mobility articles on here too.
When doing deadlifts where should i be feeling it the most when performed correctly so i know if i am doing it right.