Recently I switched to a (almost) snatch grip deadlift, standing on a plate. I like these a lot because
they’re different
they feel more athletic and full-body than a regular DL and
I thougt the grip (I use regular overhand, can’t do hook grip) would function as a safety-device, in the sense that my grip would give out before my back would.
But I found that when I went heavier (still lighter than my regular DL) my back would hurt after workouts. I’m guessing because there might be a slight rounding of the lower back in the bottom of the pull.
Anybody else have this problem when deadlifting with a wide grip or from plates? Are there ways to improve flexibility in the bottom? Or shoud I just bring in my hands in closer and/or pull from the floor?
Go heavy enough and your strongest muscles will just take over. This is what is probably happening with your deadlift. I know I have that problem.
I would throw in some sumo pulling. This will stregnthen your legs and hips enough so that you use more legs and hips in your conventional pulling. Plus it gives your low back a break. I train at least half my deadlifts with a sumo stance. And I don’t deadlift every week cause it’s easy to overtrain it.
Yup, the lower back rounds. I’ve seen a really flexible weightlifter struggle to keep his back straight on this lift, I have exactly the same problem. There’s a picture of charles poliquin performing the lift, even he rounds his back a bit.
If you want to be able to perform the lift, just do some isometric stretching before you begin the exercise. Stand on the platform, with the weight in your hands (snatch grip of course), bend over a la stiff legged deadlift, and when you feel your back can no longer hold an arch, stop, and stay in this position 10-30 seconds. Do this with a light weight.
Thanks for the replies guys. Arnoud, I’ll try the stretch next DL workout. I really love the feel of this lift (exept for the sore back) and would hate to give it up.
I use the snatch grip dead on my light days to improve my bottom speed, I pull sumo in competition. I have considered trying it from a plate, but here’s why I don’t: Widening my grip is already increasing the range I have to move the weight, and requires me to get lower than usual. I’m 6’4", so my ass is really dragging the groun to start the lift. So, I figure wide grip AND elevated stance would be overkill. Food for thought.
yeah, if you want to get more flexible for snatch grip deads, work on stretching those hammies. Also, get into a lunge position and lean your weight towards your front leg. While you are at it, stretch the calves too.
Doing this will allow you to “sit” lower and keep that lower back tight.