deadlift form

**Jemal** · 02-03-2003, 05:03 PM

I was trying out deads for the first time today, and the only problems I had with form (other than my knees getting in the way of my hands and the bar) is that it's hard to keep my chest stuck out during the lowering motion. I just hunch forward. I think part of the problem is that my shoulders are just naturally hunched forward anyway but... anyone have any suggestions?

**Mudge** · 02-03-2003, 05:43 PM

Its just like picking up anything off the floor, you get it away from your knees as best you can, but your not going to be holding it out in front of you or anything.

If your implying that your curving your back, you need more ab strength.

**Fit Freak** · 02-04-2003, 05:17 AM

i AGREE...IF YOU CAN'T KEEP YOUR CHEST UP AND OUT WITH YOUR SHOULDERS BACK THAT INDICATES POOR ABDOMINAL AND LOWER BACK STRENGTH. tHAT PROBABLY MEANS YOUR CORE STRENGTH IS TOO WEAK THEREFORE UNSAFE TO BE DOING DEADLIFTS.

SPEND SOME TIME DOING STABILIZATION EXERCISES FOR YOUR TRANSVERSE ABDOMINUS AS WELL AS HOW LOWER BACK...OPPOSITE ARM & LEG LIFTS, ABDOMINAL HOLDS, ETC.

ONCE YOU DEVELOP CORE STRENGTH GO BACK AND TRY THE DEADLIFTS. WITHOUT CORE STABILITY YOU RISK INJURY AND NOT JUST WHEN DOING DEADLIFTS BUT ALSO IN ROWS, SQUATS, ETC.

**Scotty the Body** · 02-04-2003, 11:04 AM

Look Up

The rest of your back will follow the proper line if you keep your head up and your eyes straight ahead, as soon as you drop your chin down, you back will round and your chest will go in.

**P-funk** · 02-04-2003, 11:08 AM

Does anyone ever scrape their shins up doing deads?

**Scotty the Body** · 02-04-2003, 11:17 AM

I never have, even when doing my max (505lb), many do though.
I've heard of people using shin pads because of it even.

**P-funk** · 02-04-2003, 11:20 AM

I never have, even when doing my max (505lb), many do though.

I almost always end up scraping my shins. I just wasn't sure if it was normal or not.

**Scotty the Body** · 02-04-2003, 11:22 AM

Na, I think your normal, its me that has the problem.

**Mudge** · 02-04-2003, 07:02 PM

Pick a light weight till you get used to it and the form. Looking up rule, shapes the spine and also goes along with squats, dont stare at the ceiling but look slightly upwards and it keeps the spine happy.

**Duncan** · 02-05-2003, 01:13 PM

I never let the bar leave my legs during a deadlift. I have a track of hairlessness on each leg from my shin to my quad. The first couple of times I did this I bruised up my shins pretty well, but now I have no problems with the form.

**Mudge** · 02-05-2003, 11:44 PM

After something like that you better not have a problem with form LoL, you were either wearing shorts or really tearing into the legs!

Train the abs, it really does help support the back, I know because not very long ago I'd just about fold in half doing very heavy deads, especially at the end of a set. So I started hitting the abs more (instead of "when I feel like it"), and pull off 25%-30% of the weight until you can get used to it without form issues.

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