GRRHHHGG!! Deadlift or bust, my ass!!

[SteelWeaver]

Arrgg! Did b/b deadlifts for the second time last night - FRUSTRATION! CanNOT get them right! First time around, they ended up being a weird mixture of my usual SLDL's and something else that allowed me to pick up more weight than SLDL's. Now have HUGE black bruises on shins below and to the side of knees from where my thumb knuckles were scraping on the way down and up.

Second time someone helped me with form by suggesting that I place (not drop) the weight on the floor between each rep, so that I can get the form right. This helped a little, but I still feel like my KNEES are in the way. I feel like I have to heave the weight out a bit when going past my knees. He also said my hips are too high in the low position, but then my arms aren't long enough!!

I studied the ExRx video clip for ever before doing them - the little guy there does them so EASILY. What am I doing wrong???

Legs should bend and be doing some of the work, right?

Are my legs too long? I'm 5'11" with quite long legs. Any ideas? Help!

 

[Kaizen]

These a romanian deadlifts I take it?

Are you working off a platform or flat on th floor?

Are you shifting from the hips? like you were going to sit down in a chair sort of?

 

[freak daddy]

Arrgg! Did b/b deadlifts for the second time last night - FRUSTRATION! CanNOT get them right! First time around, they ended up being a weird mixture of my usual SLDL's and something else that allowed me to pick up more weight than SLDL's. Now have HUGE black bruises on shins below and to the side of knees from where my thumb knuckles were scraping on the way down and up.

Second time someone helped me with form by suggesting that I place (not drop) the weight on the floor between each rep, so that I can get the form right. This helped a little, but I still feel like my KNEES are in the way. I feel like I have to heave the weight out a bit when going past my knees. He also said my hips are too high in the low position, but then my arms aren't long enough!!

I studied the ExRx video clip for ever before doing them - the little guy there does them so EASILY. What am I doing wrong???

Legs should bend and be doing some of the work, right?

Are my legs too long? I'm 5'11" with quite long legs. Any ideas? Help!

Next time I do deads, I'l take a series of pics and post them. Maybe that will give you a better idea. Shit I'll do it here after I leave the gym.

 

[KEL]

freak- pics would be great!
I train alone and could a guide. I have asked guys in the gym no one does ANY form of a DL!
Thanks in advance!

kel

 

[SteelWeaver]

These a romanian deadlifts I take it?

Are you working off a platform or flat on th floor?

Are you shifting from the hips? like you were going to sit down in a chair sort of?

Uuuhh ... well - no, not Romanian DL's - well, that's not what I'm aiming for anyway! lol - my SLDL's are kind of more like Romanians, I think. When I do those, my legs are somewhat bent , but stay stuck in that same bent position the whole way through the move, with main emphasis on hams and glutes. No problem with those.

What I'm trying to do now is full proper deadlifts - on a platform, but the weights sit on piles of carpet tiles on each side of the platform (to protect the floor?) so it may as well be the floor.

As for shifting from the hips - I don't know - I usually think of the chair analogy when doing squats. I can't figure out what should move/bend first - my lower back or hips. I've read that the hips should stay low and the shoulders/upper back high, but I end up with shoulders just a bit higher than hips near the bottom.

How much work should the legs be doing?

By the way, Kaizen, cool name.

Next time I do deads, I'l take a series of pics and post them. Maybe that will give you a better idea. Shit I'll do it here after I leave the gym.

I would really appreciate that, fd.

 

[Hannibal]

As for shifting from the hips - I don't know - I usually think of the chair analogy when doing squats. I can't figure out what should move/bend first - my lower back or hips. I've read that the hips should stay low and the shoulders/upper back high, but I end up with shoulders just a bit higher than hips near the bottom.

How much work should the legs be doing?

By the way, Kaizen, cool name.

Ladies...dont be afraid to venture off of this board. If you want to know how to deadlift...go to where the deadlifters are. The Powerlifiting board has several threads on Deadlifting...it is part of our sport. So we better know the best way to do it...

http://boards.elitefitness.com/forum/showthread.php?threadid=82316

The hips should NOT be any lower than they have to...you should NOT sit down. Shoulders should be BEHIND the bar. And the bar should be out in front of you NOT touching your shins. You should be pulling the bar back to you. If you have to move the bar out to get it past your knees then you are increasing bar travel and decreasing amount of weight that you can potentially use. Also important is to take a wide enough grip to allow your hips and chest to rotate through. Head should be up...and back should be arched hard.

And finally if you "jerk" the weight off the floor...then you have wasted all that effort to get into the proper postion. "Jerking" throws you out of your groove...and is responsible for lots of injuries said to be caused by the deadlift. Dlift is safe...IF you know how to do it right. Same as all free weight exercises.

Hope this helps

 

[freak daddy]

Next time I do deads, I'l take a series of pics and post them. Maybe that will give you a better idea. Shit I'll do it here after I leave the gym.

I would really appreciate that, fd. [/B]

Hey, I did'nt make it to the gym today, but next time I go I'll hit those pics for you. Peace!

 

[OTCbooty]

Excellent advice from Hannibal.....Keep messing with form with pretty light weights until it feels right, just focus on doing what you have to to keep the natural arch in your back. It sounds to me like you're bending more than you need to at the knee.

 

[Imnotdutch]

Are my legs too long? I'm 5'11" with quite long legs. Any ideas? Help!

If your legs are long in proportion to your upper body you will have problems with your knees getting in the way. This might explain why you start with your hips high.....this is common amongst people with the same problem (including me). They tend to use alot of back just so that their knees are out of the way. If this is the problem, you probably find it tough going all of the way down when you squat too right? Unless you lean forward alot or use a wide stance.

You might try doing sumo deadlifts instead. With these you take a wider stance and put your hands inside of your knees rather than outside. You can also use a wider stance with the squats. It does change the emphasis a bit but sometimes it is the only way.

 

[SteelWeaver]

Thanks everyone, for your help and suggestions.

Hannibal: I do venture elsewhere now and then - but find that it tends to extend my online time quite dramatically. I checked out the thread and video site, though - very helpful thank you.

Imnotdutch: yes yes! I do have problems trying to get all the way down in squat - find myself tilting forward. Haven't tried wider stance yet, but will do so. Found front squats easier to get down on, but almost choked myself, and the weight just wasn't anywhere near useful - need lots of practice there.

I'm in the right place for sumo anything, I guess! I sure feel like I'm eating like a sumo wrestler!

Will keep practising - thanks again.