Deadlift Newbiw Recheck

[marknolan1977]

Dear Coaches,

I had previously posted a DL form check but missed responding to that thread as that actual posted lift screwed my back so much that I spent two weeks resting up doing nothing on prescription meds. So one of the pointers was to deload by 10 pounds. Well I deloaded to 235 from 295 given the injury I sustained at 295. My back is weak and I'm dealing with two prolapsed disks that are good and prolapsed and staying that way. What I'm saying is that DLs make me shit my pants.

So in the following video (this is my 4th ever DL) I was trying to a) straighten my knee angle before my hip and thus not raise my chest too early like I was doing (hard for me to tell if this is better or not mostly coz I'm a wanker), and b) keep my back from rounding. Well... I think I'm rounding a little. By keeping my butt set and raising my chest I certainly felt like I had my spine in good extension but I'm not convinced from the video and don't think I can get away with saying "that's just how I look when I'm in correct extension. Any pointers there... and in general really?

http://youtu.be/skU0Y8AStgY

Many thanks for all your help

Mark

[Mac Ward]

Mark,

Try shoving your knees against your arms before you start the pull. Your lower back is NEVER in extension…that back has to be flat and strong or you are risking injury. Lower the weight and get the form correct.

Revisit the deadliest chapter for solid cueing on how to get your back in extension. I'm not certain you are able to articulate your lower back…there are drills in the book that will teach you how to do so.

[marknolan1977]

Dear Mac,

Many thanks for the pointers. My back sucks in general; I have two herniated discs in my limbo-sacral region so I took what you said seriously. Here's today's video after stuffing may face into my living room floor with the recommended drills. I took the weight down to 215 in these. They certainly felt a lot better. Previously my entire body hated deadlifts. Not the case this time. Would appreciate your feedback.

http://youtu.be/xFAKHQ4crIw

Thanks

Mark

[marknolan1977]

Dear Mac,

Many thanks for the pointers. My back sucks in general; I have two herniated discs in my limbo-sacral region so I took what you said seriously. Here's today's video after stuffing may face into my living room floor with the recommended drills. I took the weight down to 215 in these. They certainly felt a lot better. Previously my entire body hated deadlifts. Not the case this time. Would appreciate your feedback.

http://youtu.be/xFAKHQ4crIw

Thanks

Mark

[Mac Ward]

Decidedly better considering your back safety. Your hips start a little low which will be more apparent when you get enough weight on the bar. Notice the weight swing away from you when the bar first leaves the floor. Hips up, pull back with the lats. Add weight slowly. You will get this.

[marknolan1977]

Dear Mac,

Seriously sorry if I've multi posted this reply. Stopped iPad issues. Here's tonight at 225. I was cognizant of keeping my hips higher while trying to maintain back extension. I'm not convinced I don't round a little at the top. Thoughts?

http://youtu.be/ivAK8N4_ss0

Thanks much

Mark

[Mac Ward]

Improvement, however, your hips are too low at the start of the pull. As you squeeze your chest up the hips should remain stationary, not drop.

Force your back into extension by freezing the hips as you squeeze your chest up creating tension in your back and arms against the bar until it breaks the floor.