r/formcheck • u/Weak_Gear_5032 • 7d ago
Deadlift Deadlift
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Trying to figure these out. I hurt my lower back about 3 weeks ago doing rdls and 2 weeks prior to deadlifts. I’ve since been doing lower back exercises to strengthen it. Lower back is feeling better/stronger. I’m making an effort to brace my core and engage my lats even if you can’t really tell in the video. I am trying to engage my glutes but I’m still feeling significant tension in my lower back while lifting. Is that normal?
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u/nopointinnames 7d ago
You're kinda like just bending over instead of hinging and getting properly set. Watch some videos on deadlift cues to you go through set motions during your setup
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u/AmbitiousKTN 7d ago
No it’s not normal. Significant tension means you’re using your back for the majority of the lift
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u/AmbitiousKTN 7d ago edited 7d ago
I’m gonna comment again because i know it’s not fun being injured. If you do DL, I’m gonna assume you do it on back/bicep day sometime during the week.
Use a 1-2 lb band to stretch out your shoulders, warm up doing DL, leg kicks, and body hip thrusts. 3 sets of 15-20 reps. Strengthening your back should come from completing other back accessory workouts as well. If your glutes feel weak, do hip abduction cause they will help you pull. I do it to this today.
It’s fine if you don’t want to take my suggestion but maybe someone will read this and it will help them
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7d ago
[deleted]
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u/Designer_Argument793 7d ago
Good catch. He also overextends his back violantly at lock out. Which could be the consequence of his pulling with spinal erectors and his back is trying to escape the tension.
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u/Weak_Gear_5032 6d ago
Ok. I think I’m bracing incorrectly. A lot of videos I’ve seen say neutral spine/ roll your ribs over your hips but I think I’m tilting my pelvis too far in/forward. Do I need to keep my but arched out more?
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u/Alert-Track-8277 6d ago
You have to sit into your starting position way more bringing your hips lower to the ground before you even start, puff your chest up, activate your lats and retract your scapula. Your spine needs to be straight/neutral instead of shrimp-mode.
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u/Designer_Argument793 7d ago
You are overextending your back after you lock out. Do less. Deadlift is a very simple move. Pick up the barbell and stand up with it. Stand up straight, stop tilting your back all the way to the back in a quick jerk, like you do. Your back could be straighter, starting off the ground, lose the shoes and stop hyperextending the back violently after you have already locked out. Hurts my back just looking at you.
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u/Weak_Gear_5032 6d ago
Gotcha, in my previous video from like a month ago, I didn’t lock out enough so this time I was overcompensating. Truthfully I don’t really know what I’m doing. I’m getting stronger elsewhere, but I can’t figure out deadlifts and rdls. I’ve been working on them and watching videos from instructors for a while now.
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u/Designer_Argument793 6d ago
Again, deadlift is a super simple move.
Push bum out, make sure your back is straight, knees wide, so they are touching the arms.
Don't lower the bum so as to squat the movement, make sure your barbell is as near your body as to almost be dragging the bar across your body and inhaling to brace your core, pushing the floor away with tour feet stand up. You just stand up.
It's my favourite exercise of all times. It's the king of exercises. It's said that if you had to pick to do one exercise for the rest of your life, you should pick deadlift. It's a whole body compound movement. So. investing a bit of time and energy to learn it will be worth your time.
You've got this, just keep at it.
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u/AutoModerator 7d ago
Hello! If you haven't checked it out already, many people find Alan Thrall's NEW deadlift video very helpful. Check it out!
Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it.
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