I always feel like i bend at the lower back too much, is this correct? But then if i make the effort to not do this, then it feels more like a squat.
Bending at the back might not be bad though, i dont know! BikeJames doesnt really cover this Point. And the Internet if full of a lot of waffle, so i thought id ask for peoples direct experiences.
You should be keeping your back straight, like this guy [video]https://www.youtube.com/watch?v=ZF69K6awJh8[/video]
Bending your back is poor form and will get you injured. The deadlift is pretty similar to a squat except it’s more in the hips whereas the squat is more in the knees.
I implore anyone who does dead lifts to research and practice proper form.
I didn’t and compressed my L5-S1 disc when I was 18. It significantly degraded my quality of life for the following 12 years and now whilst now very well managed, at the age of 41 I am still living with the consequences, and likely will be for the entirety of my short stay on this little rock.
I actually think i do hinge the hips (i do pilates often), but it feels like the Motion of pivoting in my hips puts a lot of force through my lower back.
I have a bot of DOMS in my lower back this morning, i would expect this to be normal though.
I was taught by a female and was told it’s all “tits and ass”.
At the bottom; stick your ass out to ensure your spine is neutral/arched. At the top stick your tits out to ensure same.
My deadlift form is impeccable (even if I say so myself!) due to a back injury in my early twenties.
As above, back ramrod straight with chest out and bum out, drive from the hips not from a rounded/bending back..
After a good deadlift session it’s my hamstrings and traps that are sore the following day, not my lower back!
Your best bet is to ask for some coaching in the gym, if they have a professional staff they should be able to help, but as said above – that video is great, it’s given me some pointers!
I got banned from a commercial gym for making too much noise dropping the bar when deadlifting. I was taking powerlifting pretty seriously at the time so it was big weights, so they went up slow and went down quick!
Yeah as wayward rider said I’d not lift heavy unless you need too. And if it’s bike based training you want then I wouldn’t go too mad.
If you go for max lifts all firm can tend to go out the window and it’s easy to ruin your back
Yeah I always got told body weight deadlifts is ‘normal’ 1.5 times , decent and twice body weight is good going . Ie you are now ready to crush heads on the outside
Hah, according to that as an untrained lifter I should be using 75kg! I’ve been working up from 30 to 50 and even that has seen me loose form and need to revise technique.
Hah, according to that as an untrained lifter I should be using 75kg! I’ve been working up from 30 to 50 and even that has seen me loose form and need to revise technique.
The definition for a novice in the standards is someone who doesn’t train, but has been shown how to do the exercise. It’s also for a 1 rep max I believe.
It’s supposed to be based on aggregated data. So I guess there may be some outliers.
Deadlifts are great, but a lot of ‘globo-gyms’ get stroppy about weights being dropped. Until 4 months ago I trained at a decent gym and now strugging to find one locally to my new job that’ll be accommodating or has a decent floor. (Dropping is not about throwing weights about unneccessarily; it is about safety – I’ve seen people focus wholly on getting the weight up and then form goes out the window getting it back down again)
It’s well worth spending the money on some proper instruction on the olympic lifts. As outlined above repeatedly you can do yourself some real damage. Form is everything.
For Men:
Push
Expected = Bodyweight bench press
Game-changer = Bodyweight bench press for 15 reps
Pull
Expected = 5 pullups
Game-changer = 15 pullups Hinge
Expected = Bodyweight to 150% bodyweight deadlift
Game-changer = Double-bodyweight deadlift
Squat
Expected = Bodyweight squat
Game-changer = Bodyweight squat for 15 reps
Loaded Carry
Expected = Farmer walk with total bodyweight (half per hand)
Game-changer =Bodyweight per hand
Getup
One left and right, done with a half-filled cup of water
And a progressive scale for Hip Hinge:
Hip Hinge Movement
1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 24K x 20 (Proper Form)
3. Double Kettlebell Clean: 32K x 10
4. Barbell Clean: Bodyweight
5. Barbell Deadlift: Double Bodyweight
6. Barbell Snatch: Bodyweight
7. Barbell Deadlift 2.5 x Bodyweight
If i did keep the back dead straight and maintained good form, would one expect some DOMS in the lower back, considering i have just added this into my weekly routine?
I hadn’t deadlifted for ages until last week and i could feel the DOMS in the lower back. I usually do squats and lunges though so i wouldn’t expect DOMS in my hamstrings and quads as they are used to the stresses
If i did keep the back dead straight and maintained good form, would one expect some DOMS in the lower back, considering i have just added this into my weekly routine?
Yes as you do use your lower back muscles quite a lot to keep your back position stable during the lift.