Yesterday in the Mr. Joshua thread (here: http://www.crossfitbrandx.com/index.php/forums/viewthread/5932/P105/), a number of people said that i really should be feeling the deadlifts in my hamstrings and not in my lower back like i was. they suggested it was due to poor form and i should try to throw up a video of it, so that’s what i did. (95#, just like yesterday)
This is the first time i’ve actually seen myself deadlift, and i was surprised that my butt’s so far up. problem 1? Also, on the first rep, i noticed my hips rise faster than my chest, but i felt it and i think i fixed it on the following reps.
In regards to the starting position, i remember ripp talking about how starting angles for the pull vary depending on body type, so maybe it’s not a problem? okay, i’m going to stop guessing and shut up now and wait for somebody who knows what they’re talking about to correct me. : )
Peachy could you please video yourself doing some air squats? I would like to see how you begin and end your squat before commenting on your deadlift. I’m sure others will comment, but if you don’t mind it would help me.
Peachy could you please video yourself doing some air squats? I would like to see how you begin and end your squat before commenting on your deadlift. I’m sure others will comment, but if you don’t mind it would help me.
In general, I like your deadlift. Your back is nice and flat and your first pull has a good start position with nice back angle and bar directly below your scapulae (arms angled back toward body slightly). We’d like you looking down at a spot about 3 feet in front of you to bring your entire spine into line, but that is an easy fix. On your second and third pulls, however, you don’t quite make it back to that good start position.
If you look at the angle of your arm on your second and third pulls, they are almost perfectly vertical. This indicates that the bar is no longer directly below your scapulae and you’ve changed your back angle by dropping your hips. You will have to concentrate on pausing and resetting to your optimal start position after every single rep until you assume that position automatically. This will just take practice.
Your squats are similarly pretty solid looking. Good back, knee tracking, chest is up, and your weight is in your heels. I would work on depth a little. The first 2 were a little short and the rest were just parallel. This is concerning since, in my experience a “marginal squat” soon become a “short squat” (read here “missed squat”) under a straining load. Some attention to stretching out that bottom position and getting well below parallel in the air squat is always important for me.
Like I said, very good overall.
Keep up the great work.
Like I said, very good overall.
Keep up the great work.
Phew! Thanks BathMatt…so if my form’s generally good, then should i not be concerned about my lower back soreness? Until last night, I was under the impression that i was _supposed_ to feel it there, so i never thought twice about it.
Like I said, very good overall.
Keep up the great work.
Phew! Thanks BathMatt…so if my form’s generally good, then should i not be concerned about my lower back soreness? Until last night, I was under the impression that i was _supposed_ to feel it there, so i never thought twice about it.
Well,
“Soreness” is always a tough one to qualify in this case. I get some low back soreness after a Deadlift day… but never any sharp pains or super fatigued muscles, since their work should basically consist of isometric contraction and all the real work should be done by the glutes/hams/quads.
There are 2 possibilities:
Is your lower back sore because it was working hard to keep the proper lumbar spine extension throughout the tough set of Deadlifts?
Or was it because the set was so heavy that you were pulling your low back out of position into the red zone of ouchie vertebrae?
It’s hard to say from here only having seen one demo set with moderate weight. The hard part of this for all of us doing this on our own is attempting to monitor ourselves while we are getting fatigued and trying to complete the workout.
If you are concerned about a set that may challenge your mid-line stability, it would be helpful to have someone watch your back to ensure you are keeping it in nice safe extension throughout. A lot of focus needs to be on keeping that back tight as you pull.
Hope this is helping, not just me rambling on… do you get what I mean?
Oh, btw, when BigD (or the other trainers) gets back to you, listen to them if they contradict me. They are right and I am wrong.
Like I said, very good overall.
Keep up the great work.
Phew! Thanks BathMatt…so if my form’s generally good, then should i not be concerned about my lower back soreness? Until last night, I was under the impression that i was _supposed_ to feel it there, so i never thought twice about it.
Well,
“Soreness” is always a tough one to qualify in this case. I get some low back soreness after a Deadlift day… but never any sharp pains or super fatigued muscles, since their work should basically consist of isometric contraction and all the real work should be done by the glutes/hams/quads.
There are 2 possibilities:
Is your lower back sore because it was working hard to keep the proper lumbar spine extension throughout the tough set of Deadlifts?
Or was it because the set was so heavy that you were pulling your low back out of position into the red zone of ouchie vertebrae?
It’s hard to say from here only having seen one demo set with moderate weight. The hard part of this for all of us doing this on our own is attempting to monitor ourselves while we are getting fatigued and trying to complete the workout.
If you are concerned about a set that may challenge your mid-line stability, it would be helpful to have someone watch your back to ensure you are keeping it in nice safe extension throughout. A lot of focus needs to be on keeping that back tight as you pull.
Hope this is helping, not just me rambling on… do you get what I mean?
Oh, btw, when BigD (or the other trainers) gets back to you, listen to them if they contradict me. They are right and I am wrong.
:)
It’s not sharp pain. It’s normal, “holy GOD, woman, why must you work this hard?!” muscle soreness, which is why i never thought twice about it.
As such, i think it’s the former…that is, working hard to keep my extension throughout the wod.
And you’re definitely not rambling! I’m following and it’s much appreciated! thank ya!
last rep is not good. I blame my knees still being a bit shaky, and this was take three.
(ps, that’s cat #1 that “helps” me do HSPUs) : )
Ok, so the reason I wanted to see the squat is becuase if your squat is bad you should not be deadlifting. First things first… a little deeper in the bottom position and stand tall with hips extended at the top position. Now to the Deadlift. When approaching the bar, set your feet under the bar right at your top shoe lace, now bending at your hips not your knees and grip the bar. Now bend your knees untill your shins touch the bar, without moving the bar. Head neutral chest up deep breath tight and lift
Now reverse the movements on the way down, this will help you be set up for the next pull. Hips back, arms straight, once the weight gets to the knees now you can bend the knees and let weight down to the floor.
So your first lift was ok, on your way down you simply bent at your knees and the weight went out around your knees and fell out of position away from your body for you next lift. By sending the hips back first and waiting for the bar to clear the knees, the bar path travels straight down and right against your shines. Ready for the next lift. Does this make sense? I know there’s a lot going on, but it’s important.
Ok, so the reason I wanted to see the squat is becuase if your squat is bad you should not be deadlifting. First things first… a little deeper in the bottom position and stand tall with hips extended at the top position. Now to the Deadlift. When approaching the bar, set your feet under the bar right at your top shoe lace, now bending at your hips not your knees and grip the bar. Now bend your knees untill your shins touch the bar, without moving the bar. Head neutral chest up deep breath tight and lift
Now reverse the movements on the way down, this will help you be set up for the next pull. Hips back, arms straight, once the weight gets to the knees now you can bend the knees and let weight down to the floor.
So your first lift was ok, on your way down you simply bent at your knees and the weight went out around your knees and fell out of position away from your body for you next lift. By sending the hips back first and waiting for the bar to clear the knees, the bar path travels straight down and right against your shines. Ready for the next lift. Does this make sense? I know there’s a lot going on, but it’s important.
You make perfect sense, BigD. Thanks a lot! I’ll try to fix this stuff and throw up another video in a week or so to see if they’ve gotten any better.
An improvement? I realized from the Big D’s comments on the original video that i wasn’t sending my hips back on the way down. I think I’ve mostly corrected that problem. I haven’t fixed the “look 3 ft ahead of you” thing…but I do it when i remember to!
Yes it is an improvement. The lighter weight didn’t look to bad. The #135 from the angle it was hard to tell bar position, but your lower back doesn’t look set. It seems to have a slight curve to it. Really take a big breath and hold it tightening your lats and then squeezq the weight up.
Yes it is an improvement. The lighter weight didn’t look to bad. The #135 from the angle it was hard to tell bar position, but your lower back doesn’t look set. It seems to have a slight curve to it. Really take a big breath and hold it tightening your lats and then squeezq the weight up.
Overall great to see an improvement. Keep it up.
i noticed the curve on review too, but i wasn’t sure if it was camera angle, clothing, or me. ugh, so many things to keep in your head while trying to lift really heavy things!
