Deadlift Positioning
 

Hey guys, anyone that does deadlift will probably be able to help. Right I can do deadlifts up to a certain weight before I have to stop as I begin to get shooting pain through the top of my bum. It's not the small of my back its just a little bit below there.

It happened last night when I was doing them. I had done my four sets and wanted to continue doing some heavier ones, I did a couple on 140kg and I could be a slight pain as normal through the area I have described. I tried a deadlift on 165kg but I had to stop as it became very painful when I started to lift it. I'm sure that I shouldn't have pain where I am getting it and I'm wondering if maybe my positioning is out slightly as I'm not feeling any pressure on my back like you should.

Ruddy and Ryan I hope will come to my aid here lol, but if anyone else can help me out then please go ahead.

Cheers

- stand with feet hip width apart
- slight bend in the knees
- back straight, looking forward
- shoulders relaxed
- bend while keeping back straight and grap the bar slight wider than shoulder width
- inhale
- lift bar while exhaling to the top of the motion
- slwoly return bar to bottom while inhaling
- repeat for required number of reps

hope it helps.

Fuck me thats some power there Crunk juice!

How many reps are you doing?

Personally dont go any heavier than 100kg for 6 reps.

Granted........ They are ultimatly a power lifters excercise and id noramlly advise against it (that heavy) but have you tried strapping a belt on?

Sounds like you might be going 'just' out of form mate which is pretty easy given the weight.

Try dropping the weight and cruising through a ligther one pal

Love you


Ruddy

x

P.S. Its probably mass stress on your COCKsitch (sp) bone that is giving you that pain.

Dumbell deads ftw?

COCKsitch (sp)

ahahahaahahahahaahahroflhahahahaahaapmslahhalolors ahaha!

I was hoping you would comment on the Ruddster lol, my mate bought me some grips for my birthday which i tried out, they have hooks on the end which goes round the bar and locks you in nicely, I have alos used a belt but didn't get high enough off the ground to get the benefit of using it. I mean I can lift 165kg, I know i can but that pain just stops me from being able to shift it.

I might try some dumbell deadlifts,

Much love Ruddster! :y:

are shufting your hips correctly to the bar?

the pain in the bum could be due to the back getting heavy loading, when i was 160kg double and 140 single leg DLs you can feel the lower back and hamstrings taking heavy load.

also if you are lifting with a belt then the stabilisers will not develope, lift lighter with no belt to get srong enough not to use a belt.

when does the pain hurt, at what point in the lift?

i do 80kg...therefore im cool.

Yeh its at the point where the bar comes off the floor, I've done 160kg in the past no problem, but in the last couple of weeks the pain is there and has stopped me from lifting whatI know I can do. I don't wanna use a belt i tried it out to see if it may take off some of the load

I thought the weight belt would take the stress off his lower back bones. Not his muscles Ry............

:detective:

P.S. ZOMG JACKIE JUST GET THE HELL OUTTA HERRRRRRRRE

ryan pwned me on the belt advice before....

Maybe I had the belt in the wrong position i dunno, didn't seem to help with the pain at all

if its as you are starting the lift id say you are flexing the back as you lift in the wrong way.

When deadlifting you really need to have your arse pushed out the back and your chest puished out as much as you can

As ryan said, drop the belt and lift lighter, deadlifts are great at working alot of your core muscles, using the belt will reduce the work done by your stability muscles.
Use a more direct lift to work your glutes if your getting a pain in your back, and maybe take 2 weeks off from deadlifting. If its badly hurting you should stop right away, as continuing to lift will onyl make it alot worse.

I know mate, I don't use the belt at all normally, I used it for one lift and that was it. I think its my position as I know I can lift this stuff

shame im not training in southampton anymore, or else i could pop by and try and help with the technical side of things.

I think you are probably curving the spine upwards slightly this plus the load is giving you pain.

I think the curving the spine idea may well be the cause of it

hernia FTW

If you know your forms right go get checked out with a physio/osteopath. There could be a slight problem you don't know about yet.

as said dude if you dont really stick your arse back and chest forward you wont have the spine in good position at the start of the lift, reset after each rep aswell when lifting heavy, or else you will get bad back problems.

ive heard belts stop the circulation in the back so what your actually doing is not really benefitting you

Controversial.....

What does everyone think of straight leg deads?

RDLs, personally all wrong.

The general public are told all the time lift with your legs not your back.

RDLs do nothing other than cause many back and therfore hamstring related injurys (it keeps my physio in business lol)

But my arse is in peak condition from doing them?

:detective:

Find them awesome, fucks me up for days though

straight leg ones.... disaster waiting to happen imo

much harder to keep your back straight, and one slip and you're in the shit

I'd advise just doing them light Rud. I do straight leg deads, along with bent leg deads

you want a good book on weight training and muscles.

strength training anatomy
fredric delavier

has about all technique and which muscle groups are used etc..

Little updaye, on thursday last week I changed my position slighty and manage a 160kg deadlift with no pain. Lovely jubley!

said all along technique :P

Well you were right then weren't you lol :hug:

'SMUGmode'

LOL ;)