flexibility problems during deadlifts

[audiophyle]

I'm having alot of trouble keeping my lower back arched and still being able to bend down far enough to pick up the bar. I think this may be do to lack of flexibility but i'm not sure where. I can arch my back while standing straight up, but when i bend forward to reach for the bar, i notice my lower back rounding and i cant "re-arch" it until i stand back up. Is this poor hip flexibility? What stretches can I do to fix this?

 

[ffknight84]

i have a similar problem, i believe its the hamstrings. Just do a nice 30 minute stretch everyday, whenver possible.

 

[audiophyle]

thanks ffknight

bump for more input.

 

[Tagio]

definitely inflexible hamstrings and glutes.

 

[edgecrusher]

It could be tight calves as well.

 

[makedah]

tight hams.

You might also benefit from more warm-up before lifting. How much do you do now?

This is one of my fave static stretches. I only do these AFTER lifting for legs or running, when my muscles are really warmed up.

Sit on the floor. extend one leg straight out. Bend the other inward so that your legs make a number '9.' Reach for the ankle or foot (as far as you can) on the extended foot. Hold. Keep your back as straight as you can. Breathe. If you can't reach your ankle, wrap a towel around your foot and hang onto it.

Switch legs, repeat.

(This is basically like the old hurdler stretch but with the non-stretching leg bent inward instead of behind you).

More hamstring stretches:

http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html
http://www.exrx.net/Stretches/Hamstrings/Seated.html
http://www.exrx.net/Stretches/Hamstrings/SeatedSingleLeg.html
http://www.exrx.net/Stretches/Hamstrings/Standing.html
http://www.exrx.net/Stretches/Hamstrings/StandingCrossLeg.html

 

[audiophyle]

thanks for the links. Right now i dont do any warmup, I really need to start though.

 

[edgecrusher]

Wait, what type of dead lift are you speaking of?

 

[audiophyle]

just plain ol deadlifts

 

[edgecrusher]

Ok, I don't think your hammies are the problem. Think about it, how do you stretch your hams? You bend over at the waist. Obviously, this is not how we do deads. I think the problem is

A) Calves- if your calves are tight, the angle between your shin and foot will be to large, and not allow you to get down to the bar.

B) Hip flexors- if these are tight, you will have a hard time sitting back, and they will pull you forward over the bar.

OR
C) Lower back- if this is tight, you will have a difficult time crouching down to reach the bar.

Try this, get into your deadlift position, and use a mirror to check your position and see what is wrong. Try to get a side view if possible, and see if your hips are high.