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Deadlift

For some reason this lift just continues to give me problems. For football we need to rep 315 for max reps. I did two when we tested in may. I deadlifted last week and did 5 setss of 5 reps of 275. I was good up until the fourth and fifth set. The next day my back was so tight so that tells me im using way to much of my back. Just wondering if theres anything i can do to improve my deadlift and strengthen my back at the same time.
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llulko:  
 
It could be many issues.. tight hip flexors, tight or weak hamstrings or glutes EVEN tight lats!!
 
Try to figure out your imbalance first…
 
I would recommend strengthening your core and lower back muscles.
 
Lower back you can do the following:
 
Pull through
http://www.youtube.com/watch?v=VuDc1IQuwZo


Reverse hyper extensions
http://www.muscledog.com/fetch_this/exercise_view/135/REVERSE_HYPEREXTENSION_MACHINE#


Super man
http://www.muscledog.com/fetch_this/exercise_view/161/SUPERMAN#


Back hyper extensions
http://www.muscledog.com/fetch_this/exercise_view/171/BACK_HYPEREXTENSION#


Good mornings with light weight
http://www.muscledog.com/fetch_this/exercise_view/202/GOOD_MORNINGS#
  • 06/21/2010
 
cthomas9: Wow thanks for the help guys! Ill try everything this week and see what happens.
  • 06/19/2010
 
PeteBauman: there’s a couple changes to your form that i would recommend if your back is starting to hurt:

- like Braine said, get your butt in a lower position at the start. this will force you to use your legs and glutes more, and it will keep your trunk at a higher angle and take your back out of the equation.
- if you dont have a pair of lifting shoes or Converse Chuck Taylors, get some. you don’t want to lift in running shoes or cross trainers cause the cushion in the soles of the shoes will give and compress, which will change your position mid-lift. you want to press through your heels into as solid a surface as possible. i would eve recommend deadlifting barefoot over using typical athletic shoes.
- in the starting position try moving your shoulders either directly over, or in front of the bar. the bar should be pretty much right up against your shins and keep the bar as close to your legs as possible when lifting up. you need to really brace your core, particularly your abs, and make sure to push through your heels to make sure you are using your glutes and hamstrings instead of your back. at the top of the lift focus on pushing your hips forward, not “standing up straight” with your trunk.

hopefully some of this helped…
  • 06/19/2010
 
barbelldog: All good suggestions let me add a few .
1) Warm up 3 minute set moderate weight walking lunge’s
2) Do some bend and hangs with moderate weight to really warm up and help strengthen the lumbar.
3) Perform banded lightenings (SUspend weight from the top of the squat rack with bands)
4) Perform standerd deallifts light weight tie it down  with bands
 Question do you conventional or sumo D.L I recommend trying both methods but keep in mind aS IN SQATS SUMO IF DONE PROPERLY CAN DRAMATICLY INCREASE YOUR POWER. I will post these if I can find someone doing them right on the powerlifting community
 
Butch
  • 06/19/2010
 
Braine24: Use lower weight and lower the bar slower, it is brutal but you will notice it more.  Always concetrate on pushing form your heels while keeping your chest up.
  • 06/19/2010
 
Braine24: Great question.  I would recommend you step on a platform, like a aerobic step that is about 6 inches high.  Obviously keep the weight on the ground but because you are on the step you will need to sink your butt more hence using your legs more.
  • 06/19/2010
 
 
 
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