Deadlift form check

gotta love this forum sometimes absolutly packed with good information, can you recommend any good stretches? As iv always know iv had slight flexability issues but could never quite find the right info to help
 
Sure.

Standing Gastrocnemius Stretch.
Standing Hamstring Stretch.
Standing Quad Stretch.
Kneeling Hip Flexor Stretch.
Lying Quad Stretch.
Lying Hamstring Stretch.
Lying Glute Stretch
Sitting Abductor Stretch
Lying Adductor Stretch.

These are what I'll do once or twice about 2-3 hours after a leg workout and then again before I go to bed. I can now quite comfortably get my straight leg perpendicular to the floor when lying down.

The Hip Flexor one I quite like. Take the lunge position knee on the floor, other knee at a right angle out infront of you. Kneel tall, chest out and then sort of lunge your body foward, you should feel it right at the top of your thigh and through your hip.

Wanton's probaly the best person to ask for stretching information. If you could get an instructor to show you them as they should know them all. The standing gastrocnemius(calf) stretch I find I have to really tense the quad to pull my leg straight to feel anything. Whilst keeping heels on the floor.

I've also read that rolling your foot around on a tennis ball for a few minutes with reasonable pressure can help to ease up tightness in your legs.

Edit: If you hold each of these stretches for around 8 seconds from the bite/point of tension. If you want to turn them into developmental stretches, stretch to the point of the bite and then hold until the bite fades (can take anything from 2 seconds to 40 depending on your body) then progress a little further (it can be millimeters or cm's until the next bite) wait for the bit to fade again, repeat etc.

If you're stretching and feel a sharp pain or a burning like sensation you're over stretching and beginning to stretch nerves (so I was told). It shouldn't be painful and don't expect to be getting your leg behind your head first time! Also remember to breathe during your stretches too.

Edit: Getting warm and mobilising your joints is very important.
 
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WantoN said:
That's a kyphotic curve, nothing to do with his form :)

You're lacking flexibility though chappie, depth from the legs is poor. I'd say you've got tight glutes, hams and calfs, work on your flexibility, this'll also help address your (slight) postural dysfunction.

Otherwise, FF is your man :p

Ant :cool:
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No YOU'RE tha man! :D :p

Looking back over the vid, I agree, it's clear that he's trying to do it right but lacks flexibility.

Tom - can you (without weights) stand and go down to a deep squat position comfortably? i.e. without falling over or losing your balance? Squat as low as you can with your bum nearly touching the ground (like you see kids do when they're "sat" playing with their toys or whatever). From there can you stand back up without momentum, pushing with your arms etc?

Maybe a bit of a warm up might help improve your flexibility for the exercises themselves?

Something along the lines of:

30s of jumping jacks
30s of mountain climbers (get down to a pressup position and basically run on
the spot bringing your knees up to your chest)
5 sets of fire hydrants with 2 sec hold at top for each leg
Rotating fire hydrants (5 one way, 5 the other way) for each leg
Glute bridge (12 reps with a 2s hold)
Prisoner squats (20 reps, hands clasped behing your head)

That should loosen up your hips and legs a bit. Do 6 reps holding each one for around 5 seconds or so.

Then after the exercises when you get home after a hot shower, do some calf, ham and glute stretches, adductor and abductor stretches, and hip flexor stretches.

It won't happen over night but it will gradually "open up" your hips and improve flexibility.
 
Freefaller said:
No YOU'RE tha man! :D :p

Looking back over the vid, I agree, it's clear that he's trying to do it right but lacks flexibility.

Tom - can you (without weights) stand and go down to a deep squat position comfortably? i.e. without falling over or losing your balance? Squat as low as you can with your bum nearly touching the ground (like you see kids do when they're "sat" playing with their toys or whatever). From there can you stand back up without momentum, pushing with your arms etc?
Click to expand...

Its strange some days I can manage this although only if I have my arms out infront of me, although most days I can't and I can feel that its down to being inflexable as I begin to feel the tightness and lift my heels.
When I get back from the gym this evening I'l look up all the things people have recommended and go from there.
Cheers again for all the advice guys
 
I was just wondering is it possible to overstraighten your back? When DLing I try keep my back so it feels as straight as possible (it looks completely flat in the side mirror), just wondering whether there's a risk of arching it the other way? (as in arched so the belly goes out?


edit:

opinions on gloves for DLs? getting callouses on my middle finger at the joint which keep cutting themselves off every time I DL as they're so stiff so they just tear off.
 
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georges said:
I was just wondering is it possible to overstraighten your back? When DLing I try keep my back so it feels as straight as possible (it looks completely flat in the side mirror), just wondering whether there's a risk of arching it the other way? (as in arched so the belly goes out?


edit:

opinions on gloves for DLs? getting callouses on my middle finger at the joint which keep cutting themselves off every time I DL as they're so stiff so they just tear off.
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Over straightening. You mean 'hyper-extending'. Keep your back straight/flat and you'll be fine. You shouldn't be pulling with your back. So set your back and then push through your heels.

Don't bother with gloves they will do nothing apart from fall apart. Either improve your grip via grip training or perhaps invest in some straps. Straps will not improve your grip though.
 
Back should be in a neutral position.

Agreed with Benny - no gloves. If you can't hold it, you can't lift it.

I want a T-shirt with that printed on it! :D
 
I don't really have a problem with holding the weight, it's just the skin being ruined :p

I didn't realise gloves were a cheat too? What ellse can I do then?
 
Freefaller said:
Back should be in a neutral position.

Agreed with Benny - no gloves. If you can't hold it, you can't lift it.

I want a T-shirt with that printed on it! :D
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I'll have one if you get some made up :p

georges said:
I don't really have a problem with holding the weight, it's just the skin being ruined :p

I didn't realise gloves were a cheat too? What ellse can I do then?
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I pick the calluses off when I'm sat at my desk due to boredom and I have some sharp utensils to do so.

It sounds like yours are cracking/spliting perhaps (as un-manly as it is) try moisturising your hands? Wouldn't recommend doing this before lifting though :p slippy slippy!
 
I've all but lost my calluses by wearing gloves for a couple of months. I cut the palm of my hand and everytime I picked something up the wound opened so I wore them purely for hygiene purposes and continued to in a hope of staying away from the winter bugs. Unfortunately I've come down with a right cold this week anyway :p
 
my opinion on the vid:

from the start -
music - horrific.
viewing angle - terrible.

ass needs to be lower from the start of first rep.
your legs lock out, then a second later your back raises to complete the rep. try and make the 2 happen at the same time
 
Yes, but 3rd party from experienced lifters (us) is IMO more useful as it's live and corrective feedback that he may not be able to see when comparing the 2.
 
Morba said:
my opinion on the vid:

from the start -
music - horrific.
viewing angle - terrible.

ass needs to be lower from the start of first rep.
your legs lock out, then a second later your back raises to complete the rep. try and make the 2 happen at the same time
Click to expand...

The music was due to that being my first youtube video and feeling compeld to play with settings I wont do it again and the viewing angle is down to the camera man and my inability to find anything on this pc that will flip it :)
I do check exrx but as FF said theres nothing like getting the guys who know what their doing to have a quick check.
 
Freefaller said:
No YOU'RE tha man! :D :p
Click to expand...

Hahaha, feeling the SA love :p

georges said:
I was just wondering is it possible to overstraighten your back? When DLing I try keep my back so it feels as straight as possible (it looks completely flat in the side mirror), just wondering whether there's a risk of arching it the other way? (as in arched so the belly goes out?


edit:

opinions on gloves for DLs? getting callouses on my middle finger at the joint which keep cutting themselves off every time I DL as they're so stiff so they just tear off.
Click to expand...

Hi bud. It's possible you have either flat-back or upper-crossed syndrome. Take a look at pictures of these two conditions and see if it rings any bells. It's not a big problem by any means, no one has perfect posture, but it might mean a few stretches would help.

It's possible you've just got good flexibility. Yes there is a risk of you over engaging the lower back muscles (quadratus lumborum and spinae eractae) and when this become a permanent habbit it's called lordosis (another type of postural dysfunction). Deadlifts alone won't do this however, a poorly balanced workout regime and no flexibility work will contribute, especially if you've got a genetic disposition to any of the three things I've mentioned :)

PS. Gloves are silly :P

Ant :cool:
 
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