Deadlift Progress And Improvement Thread

[L33SH]

yeah I guess, just so confusing... I'm told I need to do the program exactly as stated, I'm told to not be afraid of deadlifts just do them, so I was just trying to do the right thing

[No Crust Racing]

I'm not doubting Birds as a coach, but there's a point where you go, NOPE. Not working for me, and step back and re-assess. Don't go and do 10 sets of bad DLs.

Better off taking most of the weight off and just playing with form, once you get the form you will rocket up in weight.

I was 'squat' deadlifting, standing too straight, massive knee bend and was flat out trying to do 60-70kg, I had that session with Matt, he video'd me and showed me that despite me thinking my back was mega rounded, it was only my upper back and to trust the back strength, and I went home and had a bit more of a play and low and behold have been increasing weight a bit at a time since then.

When I was having a bad time of it, I took vids, showed the guys here, and just kept playing til I got it, Matt's session was good but I had then go home and apply that to my own equipment so it took some fiddling to get comfy but I got there.

Edited August 14, 2013 by ActionDan

[L33SH]

Birds told me to do lots of reps and sets at a lighter weight so that's what I did. I asked him to help me during my gym session but we had an argument so he didn't talk to me when I asked for help.

I don't have any gym equipment at home for deadlifts so the gym is the only place I can practise.

The whole reason I went to ptc was to sort out my form, I feel like I'm trying to do everything right and getting nowhere.

I'll do what Rev said tonight and keep practising I guess, just starting to get the better of me.

[rev210]

There is alot to think about till it's on auto pilot.

The ones you mentioned need a tweak.

'keep bar close to legs' ----- this is to be discarded. It's not a thought process you should be following, it's a result only.

Don't concern yourself with it.

'push the bar away from you' ---- also not the best choice of words for thinking. Replace with keep the 'arms straight' or 'keep the tension in them' If you are trying to do that you might be taking the scapular retraction away and this will cause rounding.

'squeeze glutes' ---- You need hip drive. Yes the glutes squeeze but, driving with the hips will take care of that. Just squeezing them isn't going to work by itself.

Sort the thoughts out before a lift. Go through it in your mind. Then do it. Pause. Reflect . Repeat.

You need to be certain and build confidence. What you have just done to yourself bashing the knees is counter productive. I encourage you never do that again on any kind of lift for the sake of a workout shedule.

You can do it (when you were coached you did it perfectly) , just go easy on yourself a step at a time.

Edited August 14, 2013 by rev210

[No Crust Racing]

I know how you feel, I'm playing with Squat stuff at the moment and it's frustrating, but we'll get there.

Don't worry about Birds, I heard he is actually transgender so I'd expect him to be a bit bitchy once a month.

[L33SH]

What's hip drive? How do I do that?

[No Crust Racing]

Hips move from back to forward which requires glute activation.

As you lift the bar off the ground you will drive your hips forward to achieve lock out, after it clears the knees of course.

Edited August 14, 2013 by ActionDan

[rev210]

Don't worry, you do it naturally. Stand up out of a chair. Notice how your hips move forward as you staighten up. Now if you try to do this faster , you will notice speed comes from the hip moving quicker. Thats a bit of extra hip drive helping. Thats all it is.

[No Crust Racing]

That's a better way to explain it.

[L33SH]

Alright so should I be squeezing glutes?

[No Crust Racing]

You can't really hip drive without doing so, but it's a natural action.

[L33SH]

Because I'm squeezing them on purpose

[No Crust Racing]

Better show us a vid then...

[L33SH]

I'm so confused

[L33SH]

Lower back is really hurting today too

[vorse]

i didnt think you should be squeezing any muscle that isnt naturally pulled on by the movemnt as long as im not jerking and all my movements are smooth isnt that good form ?

reading all this has got me confused

[bozodos]

I thought 'hip drahve' was more in relation to squats than DL

[No Crust Racing]

They mean different things in each motion.

In DL you drive forward for lock out in squat you drive up.

and

Edited August 15, 2013 by ActionDan

[Birds]

I did not tell Leesh to continue doing exercise if it hurts, I'm the first to say stop if something feel right. When I told Leesh not to worry and to keep deadlifting, that was based on videos I saw where her form was fine - no knee hitting, just a bit of back rounding, nothing worrying, only because she was lifting heavy.

Again, she takes things a bit out of context and often neglects to mention the full story behind it.

I actually believe it is the step back to lighter weight that is causing her to squat the weight up. The heavier weight at least forced her to straighten her legs first just to get the weight up, because her back was stronger than her legs. Upping weight isn't exactly a good way to teach someone deadlift form, but I'm fairly sure her step back to lighter weight caused the issue.

I agree with rev, you are overthinking the movement Leesh. Deadlift is simultaneously the easiest and hardest movement in the gym.

- Start with the bar up against your shins

- Bend down with straight arms and grip the bar tightly

- Push you chest out and shoulders back (scapular retraction)

- Brace core / straighten lower back (this will automatically dip your hips)

- Lift and lockout

[-FIGJAM-]

also, as per Trent from PTC's instruction

first movement drive up with the legs

second movement f**k the bar