Deadlift help

J

JonnyH

New Member
Is it alright/normal to deadlift with something under your heels?

When i squat i need to put something under my heels to allow a greater range of motion.
Now when i try and deadlift like this: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

I cant keep my legs that close together and get down far enough without curling my back. Im assuming its because i have a more limited amount of flexability in my ankles or something? Though i can get down there when i place my feet further apart and my arms go down between my legs instead of around them.

So what should i be doing? Would there be a reason as to why i cant get down like the guy in the example that i could work on, or is it ok to deadlift with my feet further apart. Cheers
 
Jonny

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Though i can get down there when i place my feet further apart and my arms go down between my legs instead of around them.</div>

That is called a sumo-deadlift and it is perfectly fine to use!
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The reason could be that you tall, or don't have the flexibility but as I said it is fine!
 
Can you touch your toes? If not, I would work on your flexibility a bit. Stiff legged deadlifts have helped me a lot over the last year to the point that I can now put the palms of my hands flat on the floor with my legs locked.
 
Lol,
thats really interesting. I am really stiff in that plane and have thought that maybe sldl might help but havent tried it yet. I am flexible in other areas just not in the 'touch your toes' plane of motion. How did you start these? I'm guessing off a platform or cage with a light weight yes?
Sorry for hijacking the thread.
J
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Yeah ill start stretching my calves &amp; hamstrings a few days a week see if that helps, i dont get very close just trying to touch the floor with my fingertips let alone putting my palms flat so thats probably getting in the way in places.
 
Jazzer, I started by standing on a bench and trying to lower the bar to my feet. I gradually increased my ROM until the bar could rest across my feet but it all got too precarious as the loads went over 225lbs. Then I started getting hip joint pain. So, after taking advice here, I started doing SLDLs just standing on the floor with feet placed about shoulder width apart. My range of motion was reduced but it hasn't affected my flexibility and the joint pain quickly cleared up.

I do SLDLs on Mon and Fri during my cycle, right after squats, and normal deads on Wednesdays. My 5RM load for SLDLs is now over 315lbs so they have been working well. I still like to do some unloaded stretching on off days as my hammies are usually sore!
 
Hmm, thanks.
I've got to try this out. My fingertips are about 12 inches away from my feet full stretch without warming up. Thats how bad it is.
Cheers,
J
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Just be careful about stretching with a heavy load. You just want enough to sloowwwllllyyy stretch out. Don't bounce, just take a couple of minutes to stretch, with moderate, constant tension.

One more thing, stretching before a workout doesn't necessary prevent injury. It's not a substitute for warming up.

You'll get more flexible in time if you're just consistent in the stretching.
 
Jazzer: I forgot to say that, whilst working on my SLDLs, I was endeavouring to keep my back as straight as possible during the movement ie. the rotation was primarily around the hip joint rather than back flexion. This keeps your hammies stretching nicely.

As your range of motion is limited at the moment, do start off carefully. Use a light weight to thoroughly warm up before increasing the loads to get more stretch. If you use an O-bar and can manage a 20kg plate either side that should give you a decent ROM (touch the weights on the ground between reps if you can and if you can't work at it until you can). As you get better at them you might want to try standing on a block to give you a greater range of motion. Just keep your feet about shoulder width apart to avoid any hip joint issues.

Also, I found that unlocking my knees just a tad made the movement that much more comfortable (ie. my tendons didn't feel like they were going to be pulled out from behind my kness!
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).

All the best.
 
hey guys, does back have to be pulled back? sort of flexing it. chest-out, while doing a deadlift?

i've been doing SLDL and just a while ago something is popping on my left lat. i need some help before anything goes worse
 
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