Problem with Hips Rising

Training Powerlifting
1

I’m sure this is a basic problem when it comes to lifting but I couldn’t find any exact answers to my problem so I figured I’d post. First, a little history, I started lifting 1.5 years ago, was weak as fuck and small as fuck (weighed around 145 max deadlift and squat around 155). I ran into some issues with my knees when I was starting out so my leg work was pretty inconsistent which explains why I’m pulling 465 conventional and only squatting around 325 (weighing around 185-190 now). My legs are obviously very weak and underdeveloped. Which I think is a big factor in my problem…

Whenever I deadlift (conventional), at the beginning of the movement, I feel like my hips rise and I don’t get enough leg drive and use my back primarily to lift the weight. Also, in my squat (I squat wide, but maybe i shouldnt be?), I’m having problems right out of the hole. I get down, my hips start to rise and the weight shifts to my quads and I feel I don’t keep my chest up and I’m doing too much of a good morning to get the weight up.

To me, it seems like my hamstrings suck. I tried sumo deadlifts for the hell of it the other day to see what the feel like and the same thing happened–hips rose, used my back too much. Any help would be very appreciated.

2

Yeah, it sounds like hamstrings. Try sumo SLDL as an accessory. Anything that hits your hamstrings will help: sled dragging, GHR, one legged back extensions, one legged SLDL with a dumbell, etc.

3

I used to have this problem bad and I still have to fight it. Getting my hammies stronger, a lot stronger, doing pause squats forcing myself to come out of the hole properly and making sure I broke the floor correctly on the pull have all helped a lot.

4

I started doing SLDLs maybe 2 or 3 months ago. I’m just trying to decide if I should possibly remove conventional deadlifts and replace them with sumo and possibly do rack pulls too? Not really sure yet.