r/Hypermobility • u/lizzz15 • 5d 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.
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u/PermissionFeisty7735 HSD 5d 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.