I'm actually really confused right now....
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kmab1985
Posts: 295 Member
Hi Again!
So, after doing some research so I fully understand the difference between the deadlift and the squat I'm feeling more confused than ever and am thinking maybe I should change my PT.
I've just watched numerous videos, reviewed numerous imagines but found the most useful information on the Stronglifts website - See below:
Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Hip-width stance, toes out 15°. - My PT said this is the first thing I do, ensure my shins are touching the bar!
Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs.
Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot. Lift your chest.
Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. Pull. When doing the deadlift for the first time, my PT said to "bend my knees, push out my bum, then told me to drop my hips" which ended up being lower than my knees - is this right?
Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.
From looking at videos and images I think I've been sinking well too low and have even just had a practice of what I've been doing for a deadlift and I definately don't look like this image with the green tick "http://stronglifts.com/deadlift/form/"
So, after doing some research so I fully understand the difference between the deadlift and the squat I'm feeling more confused than ever and am thinking maybe I should change my PT.
I've just watched numerous videos, reviewed numerous imagines but found the most useful information on the Stronglifts website - See below:
Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Hip-width stance, toes out 15°. - My PT said this is the first thing I do, ensure my shins are touching the bar!
Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs.
Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot. Lift your chest.
Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. Pull. When doing the deadlift for the first time, my PT said to "bend my knees, push out my bum, then told me to drop my hips" which ended up being lower than my knees - is this right?
Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.
From looking at videos and images I think I've been sinking well too low and have even just had a practice of what I've been doing for a deadlift and I definately don't look like this image with the green tick "http://stronglifts.com/deadlift/form/"
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Replies
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In fact I'm not confused, I'm damn right p**sed off!!!! I hate that!! When you "think" your learning what you wanted/asked to learn when infact you haven't!!!!0
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Fire your PT...do it now!!!
Start with RDL's...then after a while progress to dead lift. I went to a good PT to learn deadlift and spend the entire session doing RDL's. We did zero deadlifts.
Start here:
https://www.t-nation.com/training/6-deadlift-tips-for-non-powerlifters
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God I'm so annoyed right now!!
His words were "you need to sink your hips lower and engage them"
Arrggghhh!!!0 -
stick with the stronglifts form video. also look up Mark Rippetoe (sp?) he has a good video. I typically do RDL's on leg day as they focus more on the hamstrings (squats for quads) and deadlifts on back day (hits the hamstrings again as well). However they all hit a lot of muscle groups and are all excellent lifts but all need to be done right. Do warms ups with empty bar. I always do.0
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Wow get rid of that trainer...but I have to say, good for you for following your gut and doing your own investigation. There was a thread here recently all about deadlifts - maybe 10 days-ish ago? - if you can find it there's a video from an MFP'er showing her amazing strength and form. No question that she is doing it correctly.0
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Can you remember what it was called? I'll be watching some videos tonight for definate!
The post before you recommended I try with the Romanian Deadlift first so I will also watch some videos of that one too!
I was so proud of myself too because I'd been practising the "form" - the PT words stuck with me when he said to "lower and engage the hips"....I know how important it is to get the form right on a deadlift (or any lift) so I really paid attention to what he's been was telling me and showing me!0 -
Can you remember what it was called? I'll be watching some videos tonight for definate!
The post before you recommended I try with the Romanian Deadlift first so I will also watch some videos of that one too!
I was so proud of myself too because I'd been practising the "form" - the PT words stuck with me when he said to "lower and engage the hips"....I know how important it is to get the form right on a deadlift (or any lift) so I really paid attention to what he's been was telling me and showing me!
It was just a personal vid of her - the thread was something like "Everyone should be doing deadlifts"? let me look for it but I have a meeting in 6 min
Here it is - the poster is juliewatkin, just scroll down til you see it.
http://community.myfitnesspal.com/en/discussion/10136744/yes-you-should-be-deadlifting/p40 -
Sounds like your PT is getting you to squat up out of the starting position?
That's all wrong. If your hips pass your knees, like in a squat, you've gone too far down to begin to lift. You'll probably be rounding your back, throwing your shoulders back behind your knees and not pulling the barbell up in a straight line... so stand with your hips as high as you need to, to have your shoulders, elbows, knees, bar & mid-foot all in a straight line. As you pull up and your body straightens, your knees move back marginally to allow the barbell to pass and as you move back down, the knees come back over the barbell as it's passing them. Again, no rounding of the back.
That's the most mechanically efficient & correct way to deadlift.
ETA: I should add the straight line is how it would look to you as you check your form yourself. If you have someone look at you from side-on, it'll look as though you're slightly leaning ever-so-slightly forward over the bar.0
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