Guest guest Posted May 26, 2011 Report Share Posted May 26, 2011 Hi all, I am a “basement lifterâ€, who has (at 54) just started competing in powerlifting. I live in the country, and have a weird schedule (I am a pastor), which means that I don’t have any lifting partners. I am trying to correct form errors that have developed over the years. Box squats are helping with the squat somewhat. What can I do to help with deadlift form. The problems that other lifters at meets have told me are: my back does not arch (or flat enough), that I am squatting too deep, and I am using too much back with my deadlift. one exercise that was given me is to squat down, place my hands on my knees, and push hard, forcing my back to arch. This seems to be helping some, but I am looking for any other suggestions and help. I am also trying to lean back more on my deadlifts...keeping my hips a little higher...and dragging the bar against my shin. It is awkward, but I know any change of form will be at first I know that corrections in form can do a lot to raise numbers, increase ability to continue lifting longer, and prevent injury. Help/suggestions? E “Wally†Seibel Ohio, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 28, 2011 Report Share Posted May 28, 2011 To establish your natural starting position: put something on the floor between your legs and a few inches forward of your ankles. Bend down and pick it up with one hand - stop, hold that position. If you can do it in fron of a mirror even better. Check how high your hips are and the angle of your back. By doing it with one hand you take out elements of inflexibility.  To get the start of the lift right once you have established your position: the bar and your hips should start the move together ie. if your hips have moved 2 inches, the bar should have moved 2 inches. By not letting one (bar or hips) get ahead of the other it will insure that your are not using too much of anything at the start. This should get the bar to just under your knees and in a reasonable line to finish strongly.  By starting in the right position and not losing your form off the floor you will have 90% of the lift aced. Terence Delaney Johannesburg Cell +27-(0)-82-301-1020 Fax +27-(0)-8651-49865 From: Wally Seibel <rollinrev@...> >Supertraining >Sent: Thursday, May 26, 2011 9:00 PM >Subject: Deadlift help > > > >Hi all, > >I am a “basement lifterâ€, who has (at 54) just started competing in powerlifting. I live in the country, and have a weird schedule (I am a pastor), which means that I don’t have any lifting partners. >I am trying to correct form errors that have developed over the years. Box squats are helping with the squat somewhat. >What can I do to help with deadlift form. The problems that other lifters at meets have told me are: >my back does not arch (or flat enough), >that I am squatting too deep, and >I am using too much back with my deadlift. > >one exercise that was given me is to squat down, place my hands on my knees, and push hard, forcing my back to arch. This seems to be helping some, but I am looking for any other suggestions and help. > >I am also trying to lean back more on my deadlifts...keeping my hips a little higher...and dragging the bar against my shin. It is awkward, but I know any change of form will be at first > >I know that corrections in form can do a lot to raise numbers, increase ability to continue lifting longer, and prevent injury. > >Help/suggestions? > > E “Wally†Seibel >Ohio, USA > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 28, 2011 Report Share Posted May 28, 2011 To establish your natural starting position: put something on the floor between your legs and a few inches forward of your ankles. Bend down and pick it up with one hand - stop, hold that position. If you can do it in fron of a mirror even better. Check how high your hips are and the angle of your back. By doing it with one hand you take out elements of inflexibility.  To get the start of the lift right once you have established your position: the bar and your hips should start the move together ie. if your hips have moved 2 inches, the bar should have moved 2 inches. By not letting one (bar or hips) get ahead of the other it will insure that your are not using too much of anything at the start. This should get the bar to just under your knees and in a reasonable line to finish strongly.  By starting in the right position and not losing your form off the floor you will have 90% of the lift aced. Terence Delaney Johannesburg Cell +27-(0)-82-301-1020 Fax +27-(0)-8651-49865 From: Wally Seibel <rollinrev@...> >Supertraining >Sent: Thursday, May 26, 2011 9:00 PM >Subject: Deadlift help > > > >Hi all, > >I am a “basement lifterâ€, who has (at 54) just started competing in powerlifting. I live in the country, and have a weird schedule (I am a pastor), which means that I don’t have any lifting partners. >I am trying to correct form errors that have developed over the years. Box squats are helping with the squat somewhat. >What can I do to help with deadlift form. The problems that other lifters at meets have told me are: >my back does not arch (or flat enough), >that I am squatting too deep, and >I am using too much back with my deadlift. > >one exercise that was given me is to squat down, place my hands on my knees, and push hard, forcing my back to arch. This seems to be helping some, but I am looking for any other suggestions and help. > >I am also trying to lean back more on my deadlifts...keeping my hips a little higher...and dragging the bar against my shin. It is awkward, but I know any change of form will be at first > >I know that corrections in form can do a lot to raise numbers, increase ability to continue lifting longer, and prevent injury. > >Help/suggestions? > > E “Wally†Seibel >Ohio, USA > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 28, 2011 Report Share Posted May 28, 2011 I can expand on this or better yet, refer to our excellent archives (our moderators can point out for the writer any number of excellent DL discussions here) - but here's the basics. First of all, from the way you speak - I'm pretty sure you're a conventional deadlifter in stance, not a sumo puller. A good way to visualize the best starting position for MOST conventional lifters is the way a figure skater looks with a sit spin - that sort of tight yet not ATG squat low look. (side note - there are a couple of variations where you do squat MORE low and then roll back on heels - but that's a different topic ) Conventional deadlift is best done with a few simple elements. 1. If you don't already own or use deadlift slippers, please try this without your shoes. Most folks have shoes that are not helping them - squishy shoes or worse, stiff squat specialty shoes. Stocking feet for the form exercise and then buy yourself DL slippers or flat wrestling shoes. 2. Second - when you line up at the bar, make sure you have your legs about the width you use for your best leg press. Not too close, not too far. Same width. 3. Square up your shoulders. This means making yourself your full width side to side - and ensures you are going to have the proper grip when you get there. 4. Drop your hands straight down, remember they are JUST hooks. Grab hold of the bar with this squared up setting and you will find you are in a good place for your own body. 5. A good starting place for bar placement away from your shins is about the base of your big toe under the bar - and you will adjust this for your own body over time. 6. Wear thick sweats or use baby powder. Most gyms HATE baby powder so get some sweats with a bit of slide but thick enough to protect your tender shins. Run the bar up these. Snagging happens and just focus on your movement. 7. After you grip the bar, make sure your weight is in your heels - this is best done by dropping your butt down AND raising your head - making your back flat. Big air, and then pull the bar up your shins. Thinking Head up, chest up, HEELS usually hekps ms. 8. After you lock out, slide the bar back down carefully. If you have your arms fully locked tight - locking your lats helps here as well - and follow the above, you should find you do not have some of the faults you have described in your DL. It may be as simple too as getting good DL footwear - DL slippers force a change in your stance and make it easier to get your back flat. I would discourage the " arching " suggested - Flat is really what I go for and it has served me well over the past oh, 16 years. I would also suggest looking up Brad Gillingham's deadlift on you tube - he's a big tall man and has great form. Easier to see. Please feel free to ask any further questions or review our good archives on this topic - DL is my favorite lift as most around here already know.....and I hope you enjoy years of fun in PL. The Phantom aka Schaefer, CMT/RMT, competing powerlifter Denver, Colorado, USA Deadlift help Hi all, I am a “basement lifterâ€, who has (at 54) just started competing in powerlifting. I live in the country, and have a weird schedule (I am a pastor), which means that I don’t have any lifting partners. I am trying to correct form errors that have developed over the years. Box squats are helping with the squat somewhat. What can I do to help with deadlift form. The problems that other lifters at meets have told me are: my back does not arch (or flat enough), that I am squatting too deep, and I am using too much back with my deadlift. one exercise that was given me is to squat down, place my hands on my knees, and push hard, forcing my back to arch. This seems to be helping some, but I am looking for any other suggestions and help. I am also trying to lean back more on my deadlifts...keeping my hips a little higher...and dragging the bar against my shin. It is awkward, but I know any change of form will be at first I know that corrections in form can do a lot to raise numbers, increase ability to continue lifting longer, and prevent injury. Help/suggestions? E “Wally†Seibel Ohio, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 28, 2011 Report Share Posted May 28, 2011 A relatively simple way, I have been told, to gauge where your form should be is after deadlifting a moderately heavy weight, control the weight down the a position on the ground. Continue holding on the the bar (and hopefully you have a video camera) and wherever you place the bar is where your body is naturally telling you is a good starting position. The idea is that the bar should travel straight up and down throughout the course of the deadlit so if you are starting too far away from you then you will have to bring it back toward your body from an non-advantageous position. If it is too close to you then you won't be in the proper position to start and will end up having to move it further away from you to continue the lift. Trying the above method may not be perfect and it is something that you will have to play with over time, but it will give you a general idea of " where your body " wants to start the deadlift. The key is to do a controlled decent as in not dropping the bar and not going to slow that you are consciously navigating the bar down to the floor. It would probably work best if you were lowering the bar to immediately set up to do a double from the floor (not touch and go). Keeping your back arched is not necessarily the best way to go either. A neutral position should be enough to provide proper stabilization as well as providing you a decent starting position. And remember that keeping the bar close to you is essential, but not everybody drags the bar up their shins and legs. It will depend on your strengths, leverages, and limb lengths as to where the absolute " correct " position is for your deadlifts. This is from my personal experience, but I have found that my core stabilization is better when I take my breathe while standing up and then go down to the bar (but don't stay down there too long). Also, I have never had success starting the bar where I start my deadlift. I personally start it about 2ft out in front of me, take my breathe standing up, get my grip, and the roll the bar in while simultaneously starting the pull. I have felt that I have been able to lean back more as well as pull the slack out of the bar better doing this. And for the record, I lift conventional without gear. When I have lifted geared sumo in the past I did it the complete opposite. That is just me however. Szorc Strongman/powerlifting competitor USA Supertraining From: rollinrev@... Date: Thu, 26 May 2011 15:00:17 -0400 Subject: Deadlift help Hi all, I am a “basement lifter”, who has (at 54) just started competing in powerlifting. I live in the country, and have a weird schedule (I am a pastor), which means that I don’t have any lifting partners. I am trying to correct form errors that have developed over the years. Box squats are helping with the squat somewhat. What can I do to help with deadlift form. The problems that other lifters at meets have told me are: my back does not arch (or flat enough), that I am squatting too deep, and I am using too much back with my deadlift. one exercise that was given me is to squat down, place my hands on my knees, and push hard, forcing my back to arch. This seems to be helping some, but I am looking for any other suggestions and help. I am also trying to lean back more on my deadlifts...keeping my hips a little higher...and dragging the bar against my shin. It is awkward, but I know any change of form will be at first I know that corrections in form can do a lot to raise numbers, increase ability to continue lifting longer, and prevent injury. Help/suggestions? E “Wally” Seibel Ohio, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 29, 2011 Report Share Posted May 29, 2011 Thank you for the responses. I had a light deadlift workout since. Changes in form feel strange, but that is to be expected. Things that have helped 1. a video (elitelifts) commented that the shoulders should be behind the bar...that a common mistake is to put it in front. This I think helped the most 2. that exercise I noted earlier, has helped me to make a flat back (I was rounding -- don't think it is to the point of arching though) this also put me back further on my heels, which is a change of balance. This change is needed functionally. 3. the thick sweats...made me aware of how far from my body I saw deadlifting, so I have now brought it in a lot tighter --the gym owner may not mind baby powder (that is the church), but the lifters wife would hate it, she doesn't like chalk, and baby powder would really blow into the other side of the basement, where she sews (I lift at home ) 4. the comment about picking something up between your legs -- again, that put me further back from where I had been at a starting position. 5. Some of the other comments were things I was already doing...but with a change of form, needed to keep them in mind. 6. Since I lift in my basement, I often lift barefoot. But about 2 weeks out from the (3 meets so far -- another in 5 weeks), I put on deadlift slippers for deadlift, chuck taylors for squat and bench. 7. not one I heard from anyone...but a visual I noticed...seems like the good deadlifters almost look like gorillas reaching down to pick something up (there is no insult intended from this -- if anyone takes offence, sorry)...using that visual also seems to help results...it " feels " completely different. I don't feel my lats or lower back working like I have before. all of the weights in my workout felt light until the last set -- at which point I hit failure at rep 2 of a 5 rep set. Again, I would assume that is simply because of the change of form, and my body not being used to this other way of lifting. But the weights before that last work set just felt much lighter than they had before, I was sure that the last set would be the same...but that might be why it should be considered practice...and learning. Thank you for the help. I enjoy reading and learning from this group. " Wally " Seibel Deadlift help Hi all, I am a “basement lifterâ€, who has (at 54) just started competing in powerlifting. I live in the country, and have a weird schedule (I am a pastor), which means that I don’t have any lifting partners. I am trying to correct form errors that have developed over the years. Box squats are helping with the squat somewhat. What can I do to help with deadlift form. The problems that other lifters at meets have told me are: my back does not arch (or flat enough), that I am squatting too deep, and I am using too much back with my deadlift. one exercise that was given me is to squat down, place my hands on my knees, and push hard, forcing my back to arch. This seems to be helping some, but I am looking for any other suggestions and help. I am also trying to lean back more on my deadlifts...keeping my hips a little higher...and dragging the bar against my shin. It is awkward, but I know any change of form will be at first I know that corrections in form can do a lot to raise numbers, increase ability to continue lifting longer, and prevent injury. Help/suggestions? E “Wally†Seibel Ohio, USA Quote Link to comment Share on other sites More sharing options...
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