Deadlift problem

[theo]

Im always perplexed how people discuss high hips and not being tight in the same sentence. As long as your start position is solid, then as dc330 has said, you can experiment with hip position. It depends on the individual. The one thing i notice about deadlift in general is that people's attitude when they approach and stand over the bar normally tells the story to come. You can see the indecision in the face which normally is the precursor to a non-explosive and failed lift. Its a simple exercise which responds well to controlled aggression. The first thing i think of when i rip the bar off the floor is not where i am, but where i want to be, ie standing up straight. im not thinking about grazing my shins, hurting my back or missing the lift. thinking about those things is a good way of achieving them. Visualise success. That goes for all lifts i reckon, fear is the forerunner to failure.

hows that for abstract!!

[Big Bear]

Good post Theo, I will try to copy that mindset next deadlift session.

[DeadliftDiva]

Visualizing success only works if you are already solid with your technique.

Definitely you need to hold the arch position, what Theo is talking about in keeping tight is key for good technique. Things that have helped me:

Box squats
Arched good mornings
Dumbell squat off platform - maybe I need to describe this one. Straddle two bench's holding a single dumbell between your legs, you'll need to arch, NOT bend forward, keeping this position squat down and back up - do not change your back position during the rep.

I find the last one helps to get you driving with your leg while maintaining good back position. If its not clear let me know and I'll post a video.

[Big Bear]

Video please.

[BigPete]

Butt down doesnt work for everyone. You have long legs and a shorter torso? Experiment with your starting position to find the best fit, and balance between leg drive and power off the floor. As long as you are keeping your lower back relatively flat that is the main thing. I wouldn't strive to over exaggerate the arch though.

Mark Rippetoe gives some good advice on starting positions for the deadlift based on individual biomechanics.

Some guys have more success than others in getting/keeping their butt down, utilising their legs etc.
I will say this one thing however and I believe this to be key.
Wherever your start position is, high or low, and however flat your back is or isn't your hips cannot preceed the bar coming off the floor. The bar absolutely must come up in unison with your hips. If the hips come up ahead of the bar you will severely limit your top end potential weight.
Konstantin Konstaninovs has a rounded back starting position, may well be the number one conventional deadlifter on the planet, but he still lifts with the whole body in perfect timing. I will repeat however that he gets away with this technique because he has an extraordinaryly strong back and torso strength.
Eric Lilliebridge, a very talented teenager from the US, has a video currently on Powerlifting watch that is worth looking at. He too has very similar technique to KK and misses a raw lift of 365kg. For all lifters other than someone like KK you will lose the lift at the knees with floored technique as loosing the arch mid lift gives you no where to go.
Starting at a higher hip position can work. Laurie Butler, possibly Australia's greatest ever middle weight lifter ever, perfected such a technique.
For anyone questioning their own technique all we ask is that you video your lifts, post on here and we can discuss the pros and cons of what we see.
Based on what we and others offer it is still up to the lifter to try and perfect what they have. Personalise and professionalise.
Imagine you were to make a living from your lifting. Crap technique would never put much food on the table.

[theo]

Visualizing success only works if you are already solid with your technique.

I dont agree with this. The brain centres which precipitate thought into movement can fire without you having to move as a result. By playing the right tune through your mind, so to speak, it helps lay down the foundation for quality movement.
I often work with people who have forgotten how to utilise their hips and knees, and have poor movement patterns, bending to floor etc. Their technique is often so crap, that we start from scratch, ie visualisation. Obviously sports lifting is more advanced, but the fact is that visualising good technique is required for good technique, and works when training any movement.

Simply put, run through a mental checklist prior to the lift helps with form. It helps automate the lift. Picture it, then execute.

[DeadliftDiva]

Simply put, run through a mental checklist prior to the lift helps with form. It helps automate the lift. Picture it, then execute.

When put like this I agree - but simply visualizing the end point as in your original post doesn't achieve much - I guess it needed the clarification........

The first thing i think of when i rip the bar off the floor is not where i am, but where i want to be, ie standing up straight.

Anyhoo.... This is the DB squat exercise I described so poorly - I'm sure you'll all know it....

[AlanPeirce]

Im always perplexed how people discuss high hips and not being tight in the same sentence. As long as your start position is solid, then as dc330 has said, you can experiment with hip position. It depends on the individual. The one thing i notice about deadlift in general is that people's attitude when they approach and stand over the bar normally tells the story to come. You can see the indecision in the face which normally is the precursor to a non-explosive and failed lift. Its a simple exercise which responds well to controlled aggression. The first thing i think of when i rip the bar off the floor is not where i am, but where i want to be, ie standing up straight. im not thinking about grazing my shins, hurting my back or missing the lift. thinking about those things is a good way of achieving them. Visualise success. That goes for all lifts i reckon, fear is the forerunner to failure.

hows that for abstract!!

When are these magical deadlifts you speak over going to grace the floors of UQPWC?

dc330 is right on the money in terms of biomechanics, everyone is going to have a differing 'ideal' starting position. I think the main point though is that you don't want two differing movements, eg. Firstly the hips moving up, followed by the bar moving. You want a nice clean lift with synchronization between hip extension and knee extension.

[jamiec]

Your sumo:

It looks to me that your to far way from the bar, your shoulders are to far over because your shins are to far way at the start. I've had the same problem.

if your turn your toes out more, and get closer to the bar, then when you set up arch your bar as hard as you can. this will open you hips and put you in a better pulling position. also you might have a nerve problem in your back(this is one of the problems I had) I chiropractor can fix this. Also a thing to would on is your hamstrings to help hold your arch and keep your chest up. because your weak in your hamstrings and your out of your groove your trying to pull with your lower back which is no good for sumo.

Your convensional. to be honest your convensional look ok.

[G-protein]

Update:

Okay fast foward 6 months...


I've maintained to pull conventional until 2 days ago, Foxy said to me "why dont u try sumo..?" and i quickly remebered to my attempted sumos half a year ago and how i decided that it wasn't for me but i decided to try neways.

http://www.youtube.com/watch?v=Ur-One9g4mU

(200 kgs)

http://www.youtube.com/watch?v=05iYSggc ... r_embedded

(210 kgs)

+ 10 kg PB!

I would like some tips of using sumo more effeciently as u can tell from my lifts even now that im far from perfect in my technique.

I used a super centurion regular stance in this, because i was training conventionals in the session b4 foxy suggested i'd try sumo. So therefore i have no idea how much carry over the suit gives me