Deadlift form advice needed

depaul · 05-23-2007, 08:11 PM

I deadlifted today and felt like I was pitching forward on the lift and working the lower back a hell of a lot more than I probably should. I think this is because I have to lean forward to get the barbell around my knees, so I am wondering if this is a consequence of getting too low. I know it will be hard to give advice without seeing a video, but I think a couple of answers will help:

How low are you supposed to bring the barbell?

Are the femurs supposed to go to parallel as in a squat?

For some reason I had thought that a deadlift was basically a squat with the weight hanging down instead of up, but now watching some videos and realizing the difficulty of getting the bar around your knees when you go down to parallel I am thinking that I might not be doing it right.

Thanks!

fufu · 05-23-2007, 08:38 PM

Do whatever feels comfortable as long as your spine is neutral. I like to get my hips down low to start with to get more hip drive at the beginning of the lift.

I also use a sumo stance when I pull, you don't have to lean as far forward doing this.

KelJu · 05-23-2007, 08:51 PM

Quote:

Originally Posted by fufu

Do whatever feels comfortable as long as your spine is neutral. I like to get my hips down low to start with to get more hip drive at the beginning of the lift.

I also use a sumo stance when I pull, you don't have to lean as far forward doing this.

I agree a 100%

Also, sumo style deadlift is a 1000% better in my opinion. I haven't had a back injury since I switched from conventional to sumo.

fufu · 05-23-2007, 08:53 PM

I injured myself doing sumo

Also I was dumb and too tight before hand to try.

KelJu · 05-23-2007, 08:57 PM

Quote:

Originally Posted by fufu

I injured myself doing sumo

Also I was dumb and too tight before hand to try.

Yeah, I remember that. It was just one of those things. I still believe in sumo over conventional.

**CowPimp** · 05-23-2007, 09:46 PM

You should touch the weight to the floor. That is one of the beauties of the deadlift. There is no question of depth. Did you touch the weight to the floor or not?

Your femur does not need to go parallel, but I like to get my hips lower as opposed to high, because I find it easier to maintain a neutral spine.

depaul · 05-23-2007, 10:42 PM

Thanks guys, good advice. I was actually thinking about going to sumo because I remember last time I did it it seemed like it was less stress on the lower back and less awkward with the knees. I will give that a try again.

ReproMan · 05-24-2007, 06:02 PM

I tried Sumo tonight. Loved it.

Seanp156 · 05-24-2007, 06:34 PM

Quote:

Originally Posted by KelJu

I agree a 100%

Also, sumo style deadlift is a 1000% better in my opinion. I haven't had a back injury since I switched from conventional to sumo.

I can't pull sumo well at all, I'm much stronger with conventional. With sumo, my groin strains a lot more, and so do my legs, often shaking.

Bakerboy · 05-24-2007, 07:02 PM

I can't lift sumo style worth shit but conventional feels so much better.

I would suggest whatever way you do it start super light- check your ego at the door and focus on your form and always always do several warm up sets. So many people hurt themselves doing deadlifts because their form sucks, they lift too much too soon or they don't warm up properly- spend the extra few minutes now and save yourself from a possible injury. For those of us who know- coming back from a back injury can take a long time and can be a pain in the ass.

KelJu · 05-24-2007, 08:42 PM

Quote:

Originally Posted by Seanp156

I can't pull sumo well at all, I'm much stronger with conventional. With sumo, my groin strains a lot more, and so do my legs, often shaking.

Hmmm, well maybe different body types conform to each one differently. sumo is so much more comfortable to me. Now, I have to stretch my groin for almost 3 minutes before I will dare do a sumo deadlift. Lawl, I have also split the crotch in about 3 different pairs of workout shorts doing sumo deadlifts.

AKIRA · 05-24-2007, 08:48 PM

A sumo lift was what popped somethin gin my back that left me fragile until a stretch finished me off.

These questions on the legs in a starting position makes me wonder...

When I start, the barbell is on the floor, ass out, chest out. If my ass is out, then my les are almost in a 90 degree angle. In other words, my hamstrings arent touching my calves. I basically get into a tight position, where any additional movement starts the lift. That means my arms are straight and my quads (or) hamstrings are parallel to the ground. Only physical effort left, lifts the bar....

KelJu · 05-24-2007, 09:09 PM

Quote:

Originally Posted by AKIRA

A sumo lift was what popped somethin gin my back that left me fragile until a stretch finished me off.

These questions on the legs in a starting position makes me wonder...

When I start, the barbell is on the floor, ass out, chest out. If my ass is out, then my les are almost in a 90 degree angle. In other words, my hamstrings arent touching my calves. I basically get into a tight position, where any additional movement starts the lift. That means my arms are straight and my quads (or) hamstrings are parallel to the ground. Only physical effort left, lifts the bar....

When I start sumo, the front of my leg is at a 60 degree angle with my foot. My back is arched as far as it can go, and my ass is sticking out into the air as far as it will go. To make the weight come off of the ground, I have to pivot my hip forward while at the same time firing my hams, glutes, and quads all at the same time. I keep my back arched until my legs become completely straight then my body posture is straight up and down.

depaul · 05-24-2007, 10:51 PM

Quote:

Originally Posted by Bakerboy

I would suggest whatever way you do it start super light- check your ego at the door and focus on your form and always always do several warm up sets. So many people hurt themselves doing deadlifts because their form sucks, they lift too much too soon or they don't warm up properly- spend the extra few minutes now and save yourself from a possible injury. For those of us who know- coming back from a back injury can take a long time and can be a pain in the ass.

This is probably good advice too since this last lift was more than I've ever done before for that rep range. I don't have form problems with lower weights (not that I've noticed anyway...and my back's never killed me like this after a session.) Probably a combination of the increased weight exacerbating a form issue.

Thanks AKIRA, KelJu, CP; from what you've said it sounds like I'm getting too low and introducing some forward lean as a result to try and get that bar around my knees. I'll focus on keeping the neutral spine and leaning back into the lift.