Deadlift form check
- Thread starter tom_e
- Start date
Just looked up and worked though all the streches you recommended Benny, I plan on carrying them out a couple of times a week so we shall see how it goes
Good stuff. Depending on when and what I've worked out I'll do them about 2 hours after, and then again before bed if I've trained early afternoon.
I've read about stretching to increase pump & growth post workout but am not sure how good it is for you immediatley post workout.
I also find lying down and stretching quite relaxing. As the blood pressure drops when they body is lying down. If I stretch and then immediatley get into bed I get a good nights sleep. This may ofc have no effect what so ever but I sort of see it as 'pre growth perparation'
I'll also stretch the part again about an hour after waking if it's feelign exceptionally tight.
Does anybody know if you can stretch too frequently? if it's a bad or a good thing? Provided it's not too soon to a workout of that area?
Ive also done some reading up on Kyphosis and it looks like it may be the reason behind a rather painful burning sensation I sometimes get in my mid/upper back which started after I joined the gym and If it helps me find a way to sort it I would definately owe you a protein shake or 2
Wanton's probaly the best person to speak to about that via e-mail as he's much more knowledgable than me.
To be 'kyphotic' is to create a hunch/roll your shoulders foward. This can happen during deadlifting, merely holding heavy weight and even sitting at your desk. Next time you pick up a dumbell or a barbell or even deadlift make sure your shoulers are back.
You don't need to force them back just back enough so that the weight is not pulling them down. Nor do you need to be at the peak of a shrug the entire time!
Do you do any shrugs at current? Leaning slightly foward with a bend in the knees when you do can take pressure of the vertebrae in your spine and co-insides better with the way the fibres run in the traps/shoulders (I was told this but haven't researched it). You don't need to roll your shoulders during a shrug as this will destroy them!
Once you've improved the natural muscle tone in your traps and back you should find the kyphosis disappears I would imagine. You will also benefit from stretching your chest out regulary.
Put both hands behind your back on the base of your spine/top of your bum. Head up, chest out and gentle ease the elbows back. Keep a neutral line through your spine.I like to do some assisted stretching with the aid of a wall (similar to a flye).
Likewise stretching the trapezius by reaching out with both arms parralell to the ground with one hand holding the other. Neutral line in the spine. And then gently lower your chin to your chest while reaching as far foward as possible while maintaining spinal allignment.
For the record some of what I have written about may not be correct and is based on assumptions and logic from my understanding of the body. So don't take it as the truth until someone else has confirmed. Hopefully this isn't classed as medical advice!
SLDL are a good exercise for not only the hamstrings, but good practice at keeping your shoulders back.
To be 'kyphotic' is to create a hunch/roll your shoulders foward. This can happen during deadlifting, merely holding heavy weight and even sitting at your desk. Next time you pick up a dumbell or a barbell or even deadlift make sure your shoulers are back.
You don't need to force them back just back enough so that the weight is not pulling them down. Nor do you need to be at the peak of a shrug the entire time!
Do you do any shrugs at current? Leaning slightly foward with a bend in the knees when you do can take pressure of the vertebrae in your spine and co-insides better with the way the fibres run in the traps/shoulders (I was told this but haven't researched it). You don't need to roll your shoulders during a shrug as this will destroy them!
Once you've improved the natural muscle tone in your traps and back you should find the kyphosis disappears I would imagine. You will also benefit from stretching your chest out regulary.
Put both hands behind your back on the base of your spine/top of your bum. Head up, chest out and gentle ease the elbows back. Keep a neutral line through your spine.I like to do some assisted stretching with the aid of a wall (similar to a flye).
Likewise stretching the trapezius by reaching out with both arms parralell to the ground with one hand holding the other. Neutral line in the spine. And then gently lower your chin to your chest while reaching as far foward as possible while maintaining spinal allignment.
For the record some of what I have written about may not be correct and is based on assumptions and logic from my understanding of the body. So don't take it as the truth until someone else has confirmed. Hopefully this isn't classed as medical advice!
SLDL are a good exercise for not only the hamstrings, but good practice at keeping your shoulders back.
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Cheers for that I may drop WantoN a line and see if he can help, I dont do any shrugging at present but whenever I have I've always made sure I only move up and down no rolling.
Hopefully next time I'm home I'l try and see my cousin whos a sports physio, I always knew that would come in useful one day
Hopefully next time I'm home I'l try and see my cousin whos a sports physio, I always knew that would come in useful one day
My legs were to far apart and my hands to close together for a start, I just followed this to the letter and now I am a more confidant lifter.
just had my first back session since i posted this and iv got to say a big thank you to everyone, followin your tips and tanks vid made it much more comfortable and natural. It also seems the odd burning pain caused by my slight hunch is easing off. So all in all very happy
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Good stuff.
Man of Honour
- Joined
- 5 Jun 2003
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- 91,817
- Location
- Falling...
http://www.youtube.com/watch?v=1nRRlk6264I
This is quite a good video - v.important points about hyperextension and glute contraction and abdominal pressure as well as the negative aspect of the lift.
This is quite a good video - v.important points about hyperextension and glute contraction and abdominal pressure as well as the negative aspect of the lift.