I'm having a really difficult time mastering the deadlift. I'm using 2x25 pounds, very small weights to me, and can still feel a bit of pain on my way down (pulling my lower back). I've got my feet under the bar, over the mid of my shoelaces. Hands about an inch on each side away from my foot. I squat down, and pick it up (feeling the pull in my butt). That much I've got. On the way down, I tend to try and squat, and my knees go over the bar, and it kinda pulls on my back. Any suggestions? I don't feel like I use the same muscles coming down.
Don't squat down. Keep your back straight, bend over, and grip the bar. Then bend your knees, keeping your hips as high as possible until your shins touch the bar. Keep your head looking forward then lift with your flutes/hams
>>37269706
I don't squat down when I pick it up, I bend over just enough to reach the bar (while bending the knees). Going down I seem to squat though. I wonder if I should record myself, haha.
>>37269650
https://www.youtube.com/watch?v=4AObAU-EcYE
https://www.youtube.com/watch?v=dm7ZbgjZklE
https://www.youtube.com/watch?v=fsyJgSD4EE4
https://www.youtube.com/watch?v=T3EMnj-9Ky0
https://www.youtube.com/watch?v=rFoaFBNH_4s
>>37269650
>over the mid of my shoelaces
That's probably too far. Get it closer to the middle of your feet.
>>37269650
>>37269650
>>37269790
>feet at an angle
>don't drop the hips
nah cuz, feet straight ahead. Roll the bar towards you and drop the hips slightly when it reaches the shin. This engages your lats and hammies much more effectively and is how most of the big deadlifters pull (Hall, Shaw, Magnusson)
>>37269822
>feet straight ahead
Look at his feet.
>>37269822
Look at his feet.
>>37269844
look near as makes no difference straight to me
certainly nowhere near as flared as shown in >>37269761
>>37269822
>Roll the bar towards you and
This makes it harder for a novice to set up correctly. He'll be better off putting the bar in the proper position and pulling from there.
And it's not allowed in the IPF, but this isn't very important at this point.
>>37269879
>And it's not allowed in the IPF
really? Why?
>>37269887
Actually I think it's an old rule. Seems like it's not in place anymore these days. http://www.powerlifting-ipf.com/fileadmin/ipf/data/rules/technical-rules/english/2015_V2_IPF_Technical_Rules_Book_2015_classic_rules_in_back_section.pdf
My bad
>>37269805
>those shapes
Oy vey.
OP here, I think I got it! If I have my arms straight down, when I come back down, it pulls the back of my thighs really hard, instead of my lower back. Does that sound right? It feels like I'm stretching my legs, and not killing my back!
>>37270200
>I'm stretching my legs, and not killing my back!
better, yeah. if you can get that feeling, you'd be able to do a "romanian deadlift" too, which is a good motor pattern to understand.
One more question, and then I'm out! So I just took one 45 pound (very, very heavy for me) weight, held it above my head, and did a squat. After about 10 times, I'm exhausted, and my arms/legs are sore. Can this be a workout as well? Or is it even worth it? I can do 10 a day no problem, but if I have to do 50-100, I don't know about that...
