A_N_91

When I do deadlifts, I mostly feel it in my lower back and not in the middle back or lats. I don't even feel it a lot in the hamstrings...My legs don't bend a lot when I do deadlifts...

Is this normal? I'll try to get a vid up tomorrow morning.

bigDman

get a vid it will be much easier to tell you what your doing wrong

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A_N_91

I can't now, but tomorrow morning I'll definately have it. The stuff I wrote was mostly for; is it normal to not get DOM in lats and legs?

But vid is best, now I don't know why I made this thread. LOL

A_N_91

This morning was lower back and trapz/neck were sore and a little of lats but that might be from the rows.

Vid:


I couldn't use heavy weight because of the soreness so next time I do deadlifts and go heavy, I'll take a vid there too.

BTW, I don't know why I put this here, but can a mod move this to the exercise forum?

stonecoldtruth

Your negative motion of the deadlift needs to be worked on, and that will help out immensly. Here is a good video with a solid deadlift form.

http://www.criticalbench.com/exercises/deadlift.htm
(Video at the bottom of the page)

Adversly, you could switch to SLDLs instead if you really wanna hit the hammies.

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Vegeto

From what I see, the first thing you need to work on is the moment you leave the floor. When you get into postion, your back is to rounded. It is okay when you are preparing to lift to have your back rounded, but as soon as you are actually lifting, you need to;

1. Starting Position 1Stick your but out/up, 2bring your upper back up, and 3look forward by bringin your head up.
From this position, you should look like the first pic in stonecoldtruth's link.

2. The movement From there, drive with you legs until the bar is at around your knees, and then use your back. <---Take note of this, and watch the stonecold's vid again. Notice he uses his legs to drive until the bar is passing his knees, then he uses his back to finnish the lift.

3.The decent The decent is basically the same thing in reverse and takes practice to keep your back from rounding.

4.Something to keep in mind The hips are the controle point and strength point in the legs. When you drive through the legs at the beginning of the lift, the hip/pelvic complex is where alot of the strength should be at. When, the bar passes your knees, the hips don't stop working, but the majority of the strength is now transfered to the lower portion of that back. When you do things right, your hamstrings, lats, and middle back should be used as a secondary strength to your hips and lower back.

5.To train your body to work as a whole unit for the deadlift... I recomend an exercise that I'm pretty sure I invented, (unless anyone wants to challenge that fact). I call it the pull-up-your-pants. You can read about it here. It will train you to use your lats, lower back, middle back and biceps as a single unit.
http://ironmass.com/forums/showpost....2&postcount=11

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A_N_91

Alright, I can't take a vid now but either later in the day or tomorrow.

Thanks for the replies..

Crobar

I often find my self stopping and locking at the top and pushing my chest out. Kinda like in the pic I tried to draw...Am I doing something wrong?

Attached Images

Untitled-2.jpg (13.9 KB, 2 views)

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Vegeto

There are many accepted techniques for deadlifting used out there but the following is my take on it. I think many would agree with me.

Adressing your question; It depends on what you are doing with your hips/lower back. If you are leaning from the hips and lower back I would say possibly yes, you may be doing something wrong. But if you are just locking out and puffing up the chest, you will probably be fine. The drawing you show has you bending at the hips/lower back and leaning too far back, also, your leg seems to be bleeding for some reason, lol. I've replaced it with a drawing that is more correct, although it does not depict propper back alignment from a weight transfer point of veiw.

It is generally accepted that weight of the body should follow the line shown in the second picture. Notice the top of the head and also the neck are in line with the lower back, hips and feet (as illustrated by the line and circles). I beleive that you would be both safer and conserve more energy if you keep this in mind, which means more progress over time.

Attached Images

	Untitled-2_2.JPG (22.2 KB, 12 views)
	Untitled-2_2_3.JPG (10.6 KB, 9 views)

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Crobar

WOW thank you very much dude! That was VERY helpfull and I am going to take more notice how my form is when DLing. I think I may be missing a beat.

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A_N_91

This is my squat, can you guys critique this too? I know it'd kinda hard to see my lower body but it's the best I could get.


These are Pendley Rows. Do it seem right?


This is my newer deadlift form. There's still some problems but I did this at home where I have a standard bar with the biggest weight being 25 lbs and there small so I had to bend over a lot to get it. On an Olympic bar, I won't round my back as much.

A_N_91

BUMP

jiza101

Umm, with both your deads and squats you can go ATG if you want, i think it depends but some people say its better for your knees, other say worse. With the squat sit back a bit more, but your back looks ok, keep it straight.

On the deads sit back more and dont lean over so much, take the bar up your shins to give you a better idea how it should be.

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A_N_91

Ok, thanks alot for that response. How are the Rows?

jiza101

Good, but slow down on the negative and squeeze your back, try not to toss the weight up, keep it controlled and squeeze your back hard, and keep your shoulders back, otherwise its basically your arms doing the work :nosthumbs

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