Feel Your LOW BACK When Deadlifting?
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- Опубліковано 22 сер 2024
- How to fix a problem deadlift!
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#deadlift
if your femur is proportionally longer than your torso, it is inevitable that you will have to load the lower back way more than the avg proportioned person, thats because of the posture you have to assume in the lower part of the exercise. The deadlift motion is a natural motion, the deadlift straight bar is not a natural implement, different bodies will have an easier time with it than some.
Technique can only do so much to mitigate the loading of the lower back in relation to the loading of the glutes, if you want a more natural implement that allows the freedom of the grip to bring the bar past your shins and closer to the center of gravity, which allows a more upright back posture, use a trap bar. Stop forcing yourself into exercises that don't provide the best stimulus you have available for you, that doesnt mean you cant do straight bar dead lifts, that means you have to acknowledge it might not suit you the same it does for others, and allow yourself to seek the same benefits using different methods.
I couldn't agree more, me a rookie to lifting. I have long femurs. Whenever people adviced me to start my hips with a lower position, I just couldn't build the tension in that position and my hips would shoot up. I agree with your comment if you have longer femurs you don't get to use a lot of legdrive on your deadlifts which most people who give you "tips" in the gym don't know of.
Off the topic, but I switched to sumo because my conventional was not moving well.
@@disfattbidge9200 thats pretty much on topic, because you switched to a different exercise that still stimulates some of the traditional deadlift muscle recruitment, if it works best for you than keep at it. The only person that should strictly stick to a traditional deadlift emphasis is someone who competes at traditional deadlift.
Always look for other exercises to enrich your options of training different patterns with load.
Yeah. Those guys who aggressively promote deadlifts and squats and say that they are not replaceable, are cultists.
You can replace these exercises based on your anatomy and goals and can reach better results.
Still doing squats and deadlifts because of MY personal goals
If a long femur lifter wants to deadlift with less back they need to switch to sumo.
@@Brubigo nothing but facts
As soon as he lifts his actual workout weight his hips will rise to the previous position. That new start position is going to be far weaker with his hips set that low.
I agree he's not gonna lift heavy with thay form. I love how he made the video sound like this dude fixed his problem lol. You can't initiate a lot of leg drive with long femur bones!
thats why these vids are bait, dude is probably pulling his 20 %
True. You can engage the hips and glutes without lowering your start position.
Exactly, it's easy to do the low hips "good form" setup with barely any weight. But once he lifts his working sets, his hips will rise before the bar leaves the floor. His old setup is way better
@@cinereus22 Based on my experience and trying to fix my form, you are totally right. I tried to lower my hips but as soon as I use higher weights, my hips shoot up.
Now I lift again with a bit higher hips which feels naturally for me and I feel my hamstrings and hips and not my lower back. Did it all the time correct and tried to fix something what wasn’t broken from the beginning
As soon as this guy goes back to working weights he will be back to high hip deadlifting. Pete Rubish has good tutorials on how to deadlift with high hips and demonstrates it with weight on the bar.
I agree with Pete's philosophy of only demonstrating technique using working weights. Anyone can do anything on warm-up weights so it's not indicative of anything
You can't make a form fix on warm up weights. His hips are gonna shoot up all the way to the sky when he gets to real weights
This is unfortunately very true.
This setup style and doing glute activation and hip circle side lunges helped me tremendously too!
What I would add to this to be even more efficient, is John Paul Cauchie's technique of shifting the whole bodyweight Behind the bar, at the level of the Ankle joint, the difference it made to my deadlift is night and day. Search for *"DEADLIFT: Correcting your Start Position"*
Thank you for guiding to a very informative video. The video has an absolutely new perspective that I need to try out now.
This man’s content is legendary. Can’t believe it’s all for free on YT
damn i’ve been watching his videos
so much that i knew what the problem was
I am in the process of tweaking my deadlift, so this was a really needed video, thank you.
What, specifically, gives you the impression that deadlifting with your hips low is more mechanically efficient, lol? Every single person who sets up that way is wasting effort without accomplishing any work against gravity, because their hips always, every time, without fail, rise to the correct position before the bar breaks the floor at heavy loads.
I was thinking the same thing. Problem didn't look like it was in the back angle but lack of vertical shins which disengages the posterior chain.
@@joeboos what do you mean by vertical shin? I think i have the same problem
Honestly everything he says checks out with my experience as well, I used to have almost the exact same start positions as this guy, and always felt my low back working hard and straining, i figured if I can get my knees more bent (as shown) it would lessen the strain on my back and it did
@@kukukabala Record your set, & I guarantee the bar doesn’t start moving until your hips are back in the correct position
@@ritiktyagi1926 ua-cam.com/video/VGZrATR1O4E/v-deo.html
Set up for your deadlift like this & it will be correct.
That is for sure Jake from State Farm he coaching up.
Thanks Aron! I was also facing similar issue and it really helped me.
Some people will have to work their lower back harder depending in leverages. The important thing is to not hyperextend your lower back thinking it will keep it straight. Keep a neutral spine and set up with your shins an inch from the barbell.
lighten the weight. a lot of idiots try to go as heavy as possible. I don't go high in weight anymore cause its not worth the lower back injury risk
Why didn't I see this 4 days ago before I pulled a muscle in my lower back? 😂
You feeling better?
dude, your channel is so valuable to me. thank you so much for your info
Man please PLEASE keep these videos coming. I have learned so much from your videos
thaks a lot it worked out perfect
His deadlify position is really good I mean the hips are supposed to be high. He has long femurs so his lower back will work hard. My femurs are short compared to my torso so I have to keep my hips down so my back remains straight. And when I initiate the lift I feel tension more on my legs than back.
You should be able to initiate the lift with your legs regardless of hip position,
you should be able to feel the difference between,
upper body initiation and lower body initiation.
This is critical.
Im all for a more mechanically efficient starting position,
But his issue is proprioception.
Life will present him with puzzles that don’t allow for that position,
in which case he will lift with his back.
Today was my deadlift session
first i did 5 sets of conventional
then 5 sets of sumo
i felt more back activation in conventional
I'll try to improve my conventional thank you 🙏
Nice tip! Thanks!
Yes, l see this every time in the gym.
I used to work out at a gym and I'm pretty sure I was doing it right during that time. (the trainers would check on you). Then I bought a barbell and weights and started lifting at home, but I now see that (without feedback) I must have slowly changed my deadlifting posture and got my hips up, like the person in the video. I started getting back soreness increasingly more often and a couple of weeks ago I strained my lower back when lowering the weight back to the floor (it gave out). Once I'm good again, I'll try lowering my hips - pretty sure that was it all along!
Keeping the bar close to your body is the best cue for this issue
Very helpful cues!!
i got long femurs and trex arms, when i align the barpath with my midfoot and scapula, i am almost paralel with the floor, and when i sit back, the bar ends up being way in front of my pulling like that is perpendicular to the floor, i hate deadlifts help me
bro same problem here and my lower back rounds so often, like i can squat 185 pounds for 10 reps in a row while i cant even deadlft 185 pounds for 1 rep and 135 145 is kinds tough for me to get 10 reps, 6 foot 1 and 125-127 pounds in bodyweight bulking but my wingspan is only 5 foot 5 and i wear 34 inseam pants
Don't sit back, deadlifting is a back exercise, if your hips are high when you brace, then it is what it is, that's your starting position, everyone is different
Most underrated youtuber ever 💯
This video is really good. Thanks
I was just about to subscribe. But then I realised. I'm already subscribed. Good stuff 👍
Should you feel it at all? I tend to feel it in my lower back after the lift, when putting the plates away, it can be a bit uncomfortable. The pain is gone before the end of the rest of the session though.
it depends on where youre feeling it. if its just your errectors fatiguing or a pump (which can be super uncomfortable) its fine because youre hitting the muscle. if you feel it differently you might want to check your form
@@mariushager9983 Thanks for your advice. From a brief Google it could be erector muscle (lumborum in particular). It certainly feels like a muscle ache rather than any sort of sharp pain. I would expect to feel some fatigue in the back doing Deadlift, it's just knowing the difference between good and bad pain I guess.
I felt myself squeezing my glutes along with his Push/Pull motion 😂
I teach people the hips knees, knees hips to teach people easily most of the time, lower the bar by bending at the hips, when the bar reaches the knees continue lowering it by flexing the knee, then vis versa.
For me I had the same issue due to poor leverages, but I’m also hip dominate, the problem is actually hamstring activation to take the pressure off the back. So I personally actually straighten my leg and feel the tension on my hams before I shoot my hips under while keeping tension. Then when I break the door and get the bar just below the knee, I hip forward and lock the knees at the same time.
I think I have this problem when trying to deadlift, I will try that
Armpit. Leg drive. Hip push. 💯
anterior pelvic tilt
What do you mean
Felt my glutes the other day, never felt more accomplished.
I used to think I had to start my deadlifts at 90* and I was so confused because it felt impossible and my hips would move up before the weight
Doesn’t matter how good your form
Is you will always eventually feel back tightness , best way around it is to use a hex bar which allows your shoulders to
Move backwards way more than this dudes answer , the problem with this bid is the vast majority of people don’t have enough hip flexibility to drop that low while pulling and keeping the back and shoulders from engaging
Anyway to incorporate this without scraping your shins? 😅
I use kneesleeves on my shins under thick sweatpants. It gets hot so I always change to shorts once deadlifting is over. 😁
Keep the bar about 1 inch from shins. No need to touch the shins. Basic physics that friction will reduce how much you can pull. Should be as close to shins without touching
Lol, as soon as you put some weight on the bar, his hips are going to rise back to the mechanically efficient, high hips position before the bar even breaks the floor. He was already setting up in the correct position.
But the slack being pulled does start lower tho and this requires use of the glutes more.
@@fqbloomfield2649 No
@@dariusgoatland10 alright. All i know is this works for me. If your ass start shooting up its a sign to lower the weight
@@fqbloomfield2649 No, it’s a sign that you’re starting in a mechanically inefficient pulling position. Record your set. You’re either using warmup weights or you are initiating the pull from the correct, high hip position.
It looks like he was having back problems because the first lift he pulled with the bar multiple inches away from his legs. You wanna keep your hips as high as possible while maintaining as close contact as you can right?
trainee has some monster forearms 💪
I find that if you're really bracing like a maniac, you won't feel your lower back at all.
How about with dumbells? Also medicine ball especially very heavy e.g. 20 kg LOL been a while since I've gotten back into HITT sessions- that I'd only medicine ball available :( I do old school training eith s group and have a van full of equipment but don't have lower weight medicine ball and I miss using one :( LOL any advice? Maybe it's my positions , tight calves/ hamstrings / hips or Co ordination :( i have dyspraxia ... keep hurting lower back somehow - I love your videos they help ALOT 💓 thank you
Thank you!!!
My back has been injured for soon to be 8 weeks... I misss the gym :(
Keep doing light movement to promote blood flow for healing. Doing nothing but waiting isn't the best option
@@MrPePeLePuo I've been stretching but any lumbar movement has hurt down into my right leg which has made me a bit worried of doing exercises
the best way to avoid injuries is to have 1 day at least to have a mobility routine and make sure the form is solid in exercises and work on technique and progress that way than to rush it
@@ditz3nfitness you have sciatica, search here on UA-cam for videos on how to cure that
@@ditz3nfitness Stretching can make the problem worse. Do light back extensions with support. Or do the super man on the floor 8-20 reps for 3 sets. Regress as necessary. Don’t work through too much pain. But 1-2 on the pain scale is fine.
Thank you
Will you talk about RDL’s with dumbbells. My lower back hurts when I do RDL’s with dumbbells.
Are you going all the way to the floor?
With a RDL you only want to go as far as the hamstrings will take you, once you go past that full stretch of the hamstrings then your back takes over the movement
@Cool UA-cam Name. Maybe that is the problem. I also elevate my toes for more depth.
@@Feed-My-Mind-Not-My-Ego yeah that's going to make it harder having your toes elevated, most likely you will be using your back to create that extra depth
Try filming yourself from the side. You should be able to see where your hips are no longer driving the movement and your back takes over
@Cool UA-cam Name. Thank you for your insight. I will no longer elevate my toes and attempt to film myself.
@@Feed-My-Mind-Not-My-Ego happy to help 🙂. Good luck
It is really hard to understand and utilize the buttdrop because your instincts are just to rip as fast as possible. My deadlift has skyrocketed since I actually started doing this. Although sometimes I will manipulate slightly to work more erector spinae on occasion.
Never had any sort of back pain, still herniated a disc. Sciatica in the calf’s was the only symptom.. it’s a shit lift in general.
I think i just got a disc bulge , nu back spasms for months now and the pain becomes bearable after 3 ore 4 days off of leg days or anything that involves my low back. I Don t think IT s just soreness pe Something like that because IT hurts when i caugh or when i bend over for 2 seconds to tie my shoes, and i am in very good shape , doing cardio and lifting weights...should i ditch leg training at all or ar least do just extensions for quads and curls for the hams?
Unless you have a tricky knee. I give up
people saying stop deadlifting don’t have a clue :/
Should one feel lower back while deadlifts. Thank you
Open your taint and external rotate hips will pushing
how do you progress from here... because when I have tried with this same technique I can't lift heavy which I am supposed to ...
You probably have long femur bones dude.
Check this out, it helped me understand about leverages for different body type: ua-cam.com/video/WaNb5HDniYE/v-deo.html
Read the other comments here. There are some advices
You can't. This isn't very good advice, it's a one size fits all approach. Long femur or long leg lifters will never be able to squat the weight up in a conventional deadlift.
@@wigletron2846 exactly this approach sounds
forceful regardless of your mechanics.. what if you have short arms.. even though his main concern was to hit right spot but in deadlift it's going to vary based on body mechanics some will feel more back then glutes and some will feel more legs ...
You shouldn’t squat the weight up. Nothing wrong with high hips. Many elite power lifters recommend it
How do I get in touch with these guys? Can anyone help?
There’s quite a bit of controversy over the DL these days. A combination of risk vs reward and people being clueless in how to do it correctly imo. I still think it’s one of the best exercises to have in a routine if done correctly but I’m quickly becoming the minority
Wait, you should feel your Butt while Deadlifting😮
Can this method be applied for dumbbells RDLs
I can already see a video where you show his "imporved" starting position saying deadlift is not a squat and his starts with hips to low 🤦♂️
What about the hamstrings? I always feel the glutes and never the HS
Been trying this but still can't seem to get it right all the time
Lol you need to pull the tendons in every single muscle especially the big ones. And go lighter
lmao the girl in the start's lower back was parallel with her hips, that's borderline rdls not deadlifts
Jesse Lingard?
Is there a way I can target my back tho?
This is stupid. Dropping your hips just turns it into a squat which is way less efficient. For those who don't know how to deadlift, watch Alan thrall's most recent deadlift tutorial.
it looked like a stiff-leg deadlift.
don't squat your deadlift bros deadlift is mainly a back exercise not hips
Jajaja ego lifts with out technique trainning
Just pull sumo
Yessirrrrrrr. Main reason why I switched from conventional to sumo, I’ve never looked back.
you can pull sumo with the ass up and still have the same issue, doesn't solve anything. The technique correction in the video is valid for both stances.
@@fierypandaofdoom yeah but if you have long legs then sumo is significantly easier to engage leg drive and have a more upright torso. Some lifts just don't fit certain anthropometries. Unless you're competing in a specific lift, there's no reason to force yourself to do it.
And as soon as the lifter in the video goes back to working weights, he'll be back to high hip deadlifting. There's really nothing wrong with high hip deadlifting, the glutes and hams will still be activated. People who complain about feeling their back in a deadlift should probably stop deadlifting.
I've hurt my self deadlocking high reps low weight last December and I'm not getting better I didn't even feel anything go wrong except feeling it more in the back than in gluetes and legs, no one know what went wrong with me its not typical sciatica,
More like fishing lines yanked from the hamstrings till under the foot soles
I did have pre existing si joint issues and mild bulges in last 2 discs
Please help
Issue is the mask on his mouth & not over his nose 🤪
Did you tell him there’s no point to wearing the mask if he’s not gonna cover his nose with it?
don’t wear a mask at all, easy
@@filthy_peasant_the_one2134 I agree. I’m vaccinated and no longer care to wear a mask but if you’re going to wear one wear it right or don’t wear it at all.
@@PlasmaJunkie “I’m vaccinated 🤓” how to spot sheep 101
@@filthy_peasant_the_one2134 Oh God. Call it whatever you want man. I can hear you speaking through a smirk rubbing your pants waiting for indignant lib rage. If I flip out will it help you finish?
Its just as efficient, the lack thereof that is.
.
Why do you think top athletes don't do this ridiculous lift? F your stuff up big time..
As long as you keep your form solid I don't see an issue with this exercise. Same with most exercises, keep your form good and you won't see any problems
Top athletes in what? Football players deadlift, I’ve seen videos of MMA fighters deadlifting, obviously strength athletes deadlift, who are these top athletes?
I deadlift
If you complain about feeling your back on a deadlift, you should probably stop deadlifting.
The most important fix remove that mask 🤦
One of the worst videos on this channel
Stupid mazafakaz in cooments will say: “you squatting it”😂
Solution- don’t do dead lifts
Bro getting exposed, maybe he should delete this video and only stick to squats
STOP DEADLIFTING!
Do not stop deadlifting.
Nah I don’t think I will 🤡
No evidence to show deadlifting is any more dangerous than other core exercises.
@@juvedoo99
What do you mean by core exercise? What muscles does the deadlift target?
@@Lance_Thorpe_Esq. the erector spinae, glutes, hamstrings and traps
Just don’t deadlift lol
Don't do dead lifts.
Deadlifts are not worth it
@Franz Fanon The risk of injury
@Franz Fanon ??? Your body
@Franz Fanon Back, legs, knees. I'm just repeating what literal professional deadlifters told me. No point risking unless you want to compete. Other exercises are safer and build the same muscles.
@Franz Fanon As opposed to recreational competitors. Why are you being so pedantically annoying?
@Franz Fanon "Literal" was used as a colloquial term of emphasis. I feel like you know this, you just want to bicker like a 10 year old. Fuck off already. Go back to reddit where you belong.
Stop deadlifting
:D
I think his issue was wearing that diaper on his face
Why are you so preoccupied with what he’s wearing? Does his shirt upset you as well?
Seriously who tf still wears a mask 2 years later
Stop doing deadlifts folks! There's tons of exercises that doesn't risk being injured. It's a unnecessary lift that everyday gym goers benefits very little from.
Which alternatives can you recommend?
still feel it in my lumbar😢