flexibility problems during deadlifts

[wildonsquats]

On leg day, do stiff legged deadlifts for your hams. Start with the bar on the pins of a power rack, that way you dont have to bend down to pick it up. If those dont stetch you out, i dont know what will. SLDL's have increased my flexibility incredibly.

 

[makedah]

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.

Pretend to do a conventional deadlift. On the descent, you're bringing your trunk and thighs closer together - which is what all hamstring stretches do. The rounding of the low back on the descent sounds just like what really tight people look like when they try to do hamstring stretches. Their backs arch up - taking the trunk farther away from the thighs.

That said, audio may have a number muscles that need to be limbered up.

 

[edgecrusher]

Pretend to do a conventional deadlift. On the descent, you're bringing your trunk and thighs closer together - which is what all hamstring stretches do.

True, but not when the knees are bent.

 

[edgecrusher]

I'm not trying to sound like a smartass, I've just never heard of tight hammies impeding dead form.

 

[makedah]

I don't think you're being a smartass, btw. But I don't understand what you mean by "not when the knees are bent." Look at this guy and see what I mean.

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

 

[edgecrusher]

I know the hamstings are involed in the conventional dead, but that is primarily for extension purposes. Simply put, you bend your knees when you get into position to pull, therefore your hamstings are not really a factor. If tightness exists in the back of the leg, that is generally attributed to a tight piriformis muscle. The hamstrings are not put into a reallystretched position at all during a conventional dead.

I know i can sound a bit harsh when i write, that is what I was refering to in te smartass comment.

 

[audiophyle]

lol, disagreeing with someone doesnt make you harsh edgecrusher
thanks for all of your opinions, i know its a pain in the ass to give good advice without a video or something. I think i'm just going to work on getting more flexible in all of the areas mentioned. Somethings gotta work!

 

[ffknight84]

I'm not trying to sound like a smartass, I've just never heard of tight hammies impeding dead form.

if you read is post, it says he has a hard time keeping his back arched and being able to bend down far enough. thats is your hamstrings and glutes my good bro.

 

[audiophyle]

since i've already got this thread open, i might as well ask, how often should I stretch if my goal is for greater long term flexibility? Should this be a daily thing or something that I do just before I deadlift? Is it possible to stretch too much? Kind of a retarded question, i just want to make sure.

 

[makedah]

I don't stretch before I lift. I just warm up with walking on an incline (sometimes) and some warm up lifts. For greater long-term flexibility, I think the standard advice is a session (about 10 min?) of stretching 3-5x week.

Do NOT stretch 'cold' muscles.