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2006/10/16, 09:58 PM
I need some help with my deadlift form. It's kinda hard to explain, no picture and all, but here goes nothing.
When I pull, I don't feel like I use my legs much at all. I pulled 335 @ 160 lbs. today. I definitely feel myself pulling with my back, but I'm not sure how much leg work is supposed to be taking place.
I'm not stiff legging it, I drop my butt until it is a few inches higher than 90 degrees bend with my knee.
What is the correct progression? Pull off the ground with back then use legs to finish the pull, or break the ground with legs then finish with back?
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2006/10/16, 09:59 PM
I usually have about 18-20 inches between feet. Too little? I am going to work a sumo variation into my next rotation and see how I like that.
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2006/10/16, 10:59 PM
Sounds like you have similar problem to mine....do your hips come up too early? when you're at 90 degrees or bit higher...really focus on keeping hips down and push legs through the floor....you will in all likelyness need to reduce the weight....
sumos deadlifts/wide stance squats...should help strengthen hips...
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2006/10/18, 07:28 PM
Either lift sumo or conventional. Commit. Don't try to make a hybrid lift.
If you are pulling conventional, than I would say 12" between feet. Otherwise, go as wide as you feel comfortable. Most people I know pull sumo incorrectly in that they try to do it similarly to a conventional pull.
You're probably rounding your back, and leading with your hips. How do I know this? Because 90% of lifters do this. Fill your stomach with air, set your lowerback, pull, pull back, and lock out. Remember this. Keep the weight on your heels.
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Iron and chalk.
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2006/10/18, 09:24 PM
The one thing I really concentrate on when I deadlift is not rounding my lower back. That is why I feel like I pull too much with my lower back.
When I pull it feels as if I break the ground wih my lower back, then begin to straighten my legs while continuing to pull back.
I haven't paid much attention to it, but I need to see if I keep the weight on my heels or not.
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2006/10/18, 09:27 PM
On another note, why do I need to lift either sumo or conventional? Wouldn't it be like any other lift as far as variation goes?
I'm not trying to make a hybrid lift, but doing something to complement conventional deadlifts doesn't sound like a bad idea to me. I mean I do straight leg deadlifts, and occasionally romanian deadlifts so why not rotate in sumo style deadlifts?
I'm not trying to question your opinion, just asking for an explanation.
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2006/10/19, 08:37 AM
I am committed to pulling conventional but I feel like sumo is a great supplemental exercise to strengthen hips which in the end will still mean higher numbers in conventional deadlift...
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2006/10/19, 10:08 PM
I don't mean do one or the other. I mean only do one AT A TIME. I am 7 weeks out and still pulling sumo, because like menace I think it is a great max effort exercise. However, people that pull conventional often stand with a medium to wide stance when they should have a close stance, that is the point I was trying to get across. Don't try to make an "in between" lift.
Have someone watch you, or better yet video you. Then you can find out if you are pulling with your back or hips. If you post a video I'll do what I can.
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Iron and chalk.
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2006/10/19, 11:04 PM
Wrestler - What distance should you feet be from one another when pulling conventional?
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Life is a lesson. You will learn it when you are gone.
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2006/10/20, 04:00 AM
12"...he said it in one of the above posts...
I think I end up having feet in the 8-10" range...
when I pull sumo, my feet are 2-3 inches from touching the plates on each side....ie...as wide as I can without fearing I'll drop the barbell on my feet...
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2006/10/20, 07:39 AM
Sorry I missed that
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Life is a lesson. You will learn it when you are gone.
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2006/10/20, 01:23 PM
Sorry, I read it wrong. Thanks for the help.
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2006/10/20, 11:40 PM
12 inches at the most. I usually have 8" or so between my feet.
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Iron and chalk.
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2006/10/21, 01:19 AM
really? thats weird, i do normally like a little less than 2 feet... i wonder if that is being beneficial to me. i tried gettin into position today with my feet that close, and i did feel a lot more tension in my legs but it feels weaker to me. im 6'2 so i wonder if that would affect it that much?
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2006/10/21, 06:24 AM
go with narrow stance you'll be stronger...that or sumo deadlifts with ultra wide stance.....it's almost like you're doing snatch deadlifts with what you're describing...
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2006/10/21, 02:23 PM
well for right now i think im going to do GM for a bit to strengthen up my back some more as i hit my goal of 405 on my "snatch dl".
i put my hands outside the smooth part on bar and my feet are probably around 20in or so apart. is that bad form? weird... i feel comfortable there. i occasionally do sumo tho its been a few months. maybe i will try and bring my feet in and see what happens, i just feel weaker there for some reason when i do it w/o bar (just standin here in my room).
with the close feet, should i be bringin my butt down more, like legs parallel to ground or what?
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2006/10/21, 09:08 PM
A snatch dl would have hands out wide, well past the power rings, sometimes to the edge of the bar.
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Iron and chalk.
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2006/10/21, 09:55 PM
Went with about 8" tonight between feet. I was able to pull more. Thanks Wrestler & Menace.
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Life is a lesson. You will learn it when you are gone.
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2006/10/22, 12:08 AM
Glad to hear you're getting stronger.
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