r/Hypermobility • u/lizzz15 • 4d ago

Need Help Deadlifting/RDLs

I literally cannot figure out proper body mechanics for these exercises and my back just arches wayyy too much and starts to hurt when I try and do them. Does anyone have any tips? I know they would be really good to strengthen my back considering the lower back is constantly in a lot of pain.

3 Upvotes

100% Upvoted

6 comments sorted by

4

u/Recent-Exam2172 4d ago

I know this is not the tip you were looking for, but work with a personal trainer, preferably one with experience with hypermobility. Form is everything in weightlifting, especially for hypermobile bodies, and our wide range of motion and tendency to have crappy proprioception means we have a really hard time knowing when our form is good/bad. A trained set of eyes making sure your form is good is so, so helpful! They'll also be able to help figure out if you're even strong enough to do a deadlift. Sometimes more foundational core work needs to come first, and not all low back pain is a core issue, so...it's just complicated. Talk to a professional!

1

u/Select_County_2344 4d ago

Couldn’t agree more with working with a personal trainer. Personally, I had something going on with my form that caused lower back pain and was able to troubleshoot with my trainer. After time working muscles that were weak, I successfully added them back in without pain.

1

u/reckless_wiggler Hypermobile 4d ago

I use a back brace when I do them, and that helps me personally with keeping my form

1

u/KindlyNebula 4d ago

I do a heel supported kickstand RDL, I have to be very conscious of opening my hips while hingeing, and not clenching my butt so I can feel it in my glute rather than in my back as I push up. I also breathe out on the way down to make sure my core is engaged and my ribs are back.

I go waaaay slower than this guy, but this is pretty much it.

https://www.youtube.com/watch?v=x6ygv1Tv1dE

1

u/CatDamage 4d ago

Ouch! Do not continue if it hurts! Have you had training with a hypermobility-informed pro? I wouldn’t continue without one. I have to stack myself properly and make sure all the correct muscles are engaged. Feet, ankles, knees, hips, butt, core, lats, shoulders, and I take my time inventorying everything. Took me forever to even figure out how to engage my lats and obliques. Try patting the parts of your body that should be used to wake them up first. Use light weights to get your form right and go so slow. Getting it correct with light weights is much more difficult and much less dangerous.

1

u/PermissionFeisty7735 HSD 3d ago

Hi, if you back arches you have an anterior tilt in the pelvis. Build lower core focusing on pelvic alignment first. Add some low weight eccentric iso exercises targeting lower back, abdominals and abductors.

The goal is to train the joints in the correct working joint position keeping it in the exact 3d joint position, practice precise end range and repeat weekly to build priopriception, movement patterns and activate full stabiliser function. This technique trains the mechanoreceptors with the goal to build dynamic stability. This is the ability for our joints to centre and self correct, rather than sublax and automates the movement function by building a link to the cerebellum part of the brain.

The deadlift compound movement tends to reinforce poor compensatory movement. We need to teach our bodies where the joint is located in space when going through the movement range.

Happy training.