Deadlift Positioning - Saxperience

Crunkers · 30th May 2008, 11:00

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

kcsaxo · 30th May 2008, 12:54

- 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.

Ruddy · 30th May 2008, 13:48

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?

Tupps · 30th May 2008, 14:12

COCKsitch (sp)

ahahahaahahahahaahahroflhahahahaahaapmslahhalolors ahaha!

Crunkers · 30th May 2008, 14:39

Quote:

Originally Posted by Ruddy

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?

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!

Ryan^p · 30th May 2008, 15:36

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?

Jacko · 30th May 2008, 15:37

i do 80kg...therefore im cool.

Crunkers · 30th May 2008, 15:43

Quote:

Originally Posted by Ryan

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?

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

Ruddy · 30th May 2008, 15:54

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

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

Jacko · 30th May 2008, 16:02

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

Crunkers · 30th May 2008, 16:06

Quote:

Originally Posted by Ruddy

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

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

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

Ryan^p · 30th May 2008, 18:57

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

Tim_1 · 30th May 2008, 19:29

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.

Crunkers · 31st May 2008, 14:08

Quote:

Originally Posted by Tim_1

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

Ryan^p · 31st May 2008, 16:42

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.

Crunkers · 31st May 2008, 17:12

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

VTR_Craig · 31st May 2008, 17:14

hernia FTW

alextoffie · 31st May 2008, 17:47

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.

Ryan^p · 31st May 2008, 18:11

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.

Predator_R32^p · 31st May 2008, 23:57

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