Elendigt dødløft

[Rommel]

Min dødløft problematik:

Jeg er en dårlig dødløfter!

Først en lille film af mig hvor jeg løfter 210 i en ret grim stil:

210 kg dødløft

Jeg kommer aldrig rigtig ordenligt ned i position til at løfte med ret ryg og min rygstilling bliver kun værre da jeg begynder løftet.

Efter at have læst Deadlift Diagnosis er jeg kommet frem til at jeg lider af problemstilling D beskrevet i artiklen.

Altså en svag core stabilitet og for stramme haser.

Det har jeg tænkt mig at afhjælpe med en masse strækøvelser for haserne og core øvelser som standing cablecrunch og "woodchups". Endvidere bare at øve mig på at komme i position med lette vægte og holde stilen gennem hele dødløftet.

Hvad siger I til det efter at have set filmen? Har jeg fat i det rigtige eller skal jeg bare begynde til skak i stedet?

Rommel

[Dr. pattøj]

Sort løber til G5!!

[Till]

Av! Av! AV!!! Det gør sgu næsten ondt at se på det "løft"...! For fanden, du bliver nødt til at ændre på din løfteteknik, ellers ender det der med problemer for din ryg - og så ryger politijobbet helt sikkert...

Prøv at få teknikken helt i skabet og få røven ned når du løfter!

[Dr. pattøj]

for stramme haser.

Hvis jeg skal tolke for stramme haser som usmidige haser, så tror jeg det ikke.. Jeg mindes tydeligt, hvordan du kan nå jorden med håndfladerne! Eller det er måske ikke tegn på smidige haser??

[SaintPauli]

Nu er jeg ikke styrkeløfter...

Men du strækker dine ben for hutigt. Det gør, at du er nødt til at trække den sidste del med ryggen alene (hvilket sikkert er grunden til, at lænden giver efter og krummer). Du skal starte løfet med at præsse med benene, men de skal først være helt strakte, når du når toppen af løftet. Benenes udstræning er en flydende bevægelse der varer gennem hele løftet.

Rock'n Roll

SaintPauli

[Rommel]

Av! Av! AV!!! Det gør sgu næsten ondt at se på det "løft"...! For fanden, du bliver nødt til at ændre på din løfteteknik, ellers ender det der med problemer for din ryg - og så ryger politijobbet helt sikkert...

Prøv at få teknikken helt i skabet og få røven ned når du løfter!

<{POST_SNAPBACK}>

Nahhh, det bekymrer mig nu ikke så voldsomt. Det der irriterer mig mest et at jeg tror at min teknik hæmmer min styrkefremgang i løftet. Jeg har aldrig haft nogen problemer med rygsmerter.

Nu er jeg ikke styrkeløfter...

Men du strækker dine ben for hutigt. Det gør, at du er nødt til at trække den sidste del med ryggen alene (hvilket sikkert er grunden til, at lænden giver efter og krummer). Du skal starte løfet med at præsse med benene, men de skal først være helt strakte, når du når toppen af løftet. Benenes udstræning er en flydende bevægelse der varer gennem hele løftet.

Ja, det er nok en del af problemet. Altså dårlig teknik. Men det forklarer vel ikke at min rygposition er så krum?

Hvis jeg skal tolke for stramme haser som usmidige haser, så tror jeg det ikke.. Jeg mindes tydeligt, hvordan du kan nå jorden med håndfladerne! Eller det er måske ikke tegn på smidige haser??

Ja, nemlig. Der knækker filmen også lidt for mig. Jeg KAN nemlig nemt nå jorden med håndfladerne.

Rommel

Edited July 3, 2005 by Rommel

[Onkel Troels]

For det første synes jeg slet ikke dit dødløft er så ringe igen

Du er tidligvis meget stærk i bunden af løftet men mangler noget råstyrke når får den op omkring knæene. Det kan som Saintpauli siger skyldes for hurtig udstrækning af benene.

Og som du selv siger en stærkere styrke omkring lænden og ryggen generelt. Hvorfor bruger du iøvrigt ikke bælte?

Goodmornings kunne hjælpe dig til en stærkere lænd og ville også hjælpe dig i toppen af løftet.

Mere agressivitet i løftet. Jeg synes du giver meget hurtig op på de 220kg du misser Medmindre det er grebet der svigter

Når du får vægten op over knæene skal du kun tænke på en ting. skyde hoften fremad. Pas på med de rykkende bevægelser som du laver for at få den til lockout. Smide eventuelt noget babypudder på lårene så bliver lockouten ofte lidt nemmere

[Onkel Troels]

Av! Av! AV!!! Det gør sgu næsten ondt at se på det "løft"...! For fanden, du bliver nødt til at ændre på din løfteteknik, ellers ender det der med problemer for din ryg - og så ryger politijobbet helt sikkert...

Prøv at få teknikken helt i skabet og få røven ned når du løfter!

Nu er det jo et max løft. Og det er ikke nogen skønhedskonkurrence Dynamiske muskelarbejde med lænden ser jeg ikke som et problem så længe man er i form til det

[SaintPauli]

Av! Av! AV!!! Det gør sgu næsten ondt at se på det "løft"...! For fanden, du bliver nødt til at ændre på din løfteteknik, ellers ender det der med problemer for din ryg - og så ryger politijobbet helt sikkert...

Prøv at få teknikken helt i skabet og få røven ned når du løfter!

Nu er det jo et max løft. Og det er ikke nogen skønhedskonkurrence Dynamiske muskelarbejde med lænden ser jeg ikke som et problem så længe man er i form til det

<{POST_SNAPBACK}>

Det er du nødt til at sige...

Rock'n Roll

SaintPauli

[Onkel Troels]

Det er du nødt til at sige... 

:4thumbup:

Selvom min egen stil er grim så mener jeg selvfølgelig ikke at man bør tilstæbe dette. Bare sige at et Max løft stort set altid er med en krumning i den øverste del af ryggen når der kommer nok kilo på stangen.

[Rommel]

For det første synes jeg slet ikke dit dødløft er så ringe igen

Tak. Det tænkte jeg nok at en fellow crane ville sige

Hvorfor bruger du iøvrigt ikke bælte?

Jeg synes ikke jeg for noget som helst ud af det.

Mere agressivitet i løftet. Jeg synes du giver meget hurtig op på de 220kg du misser Medmindre det er grebet der svigter

Jeg synes nu jeg fighter den hårdt nok..hehe...Er bare SINDSYGT svag i toppen. Fra jorden er den enormt nem, men den bliver 4 tons tungere så snart den er forbi knæene. Mit greb fejler tilgændgæld ikke noget

Når du får vægten op over knæene skal du kun tænke på en ting. skyde hoften fremad. Pas på med de rykkende bevægelser som du laver for at få den til lockout. Smide eventuelt noget babypudder på lårene så bliver lockouten ofte lidt nemmere 

Ok, det kunne være at jeg skulle prøve.

Rommel

[klausjensen]

Det løft ligner mistænkeligt noget jeg kunne finde på at lave.

[Rommel]

Det løft ligner mistænkeligt noget jeg kunne finde på at lave.   

<{POST_SNAPBACK}>

Dog uden klap.....

Rommel

[Rommel]

Men jeg fatter stadig ikke om jeg skulle have stramme haser? Er det en af grundene til at jeg ikke kan komme ordenligt i position?

Rommel

[TLunau]

Sorry Rommentaaal har set du har læst Deadlift diagnosis.. min fejl

Edited July 4, 2005 by Zoa

[Squatfather]

Men jeg fatter stadig ikke om jeg skulle have stramme haser? Er det en af grundene til at jeg ikke kan komme ordenligt i position?

Rommel

<{POST_SNAPBACK}>

Det er nok nærmere svage haser og en svag øvre ryg.

[TLunau]

Ok nu har jeg kigget lidt på det også slemt er det nu hellere ikke men selvfølgelig kan alting gøres bedre... btw har du så ikke vl-sko på? eller det bare mig... når man dødløfter skal det være på hel flad fod og helst med så tynde sko som overhovedet muligt eller bare tæer... det vil i al fald gøre din rom lidt kortere... det er tydeligt at se at løftet i bunden er nemt for dig... lige over knæene har du problemer så en masse rack-pulls fra knæ og lige over knæet eller Reverse Band Deadlift ville nok gøre gavn... Goodmornings som Onkel frakka nævner er nok hellere ikke helt skidt... både alm goodmornings og arched back goodmornings

mhs til runding i lænden ved start position i dødløft tror jeg godt (håber Polle vil give mig ret) kunne sammenligne det med runding i lænden i bunden af squat og er det tilfældet kan du bruge dette uddrag fra artiklen (You Don't Know Squat af Eric Cressey)

5. Rounding of the Lower Back - This is a fun one, as it can occur for a few different reasons. In fact, I was just discussing it the other day with fellow anatomy and biomechanics buff Mike Robertson. Our conclusion? It's a surprisingly difficult diagnosis, as there a several potential causative factors (we also talked about how my Patriots totally owned Mike's Colts in the AFC Championship, but that's beside the point)! A lot of people are quick to hop on the "tight hamstrings" bandwagon; I don't particularly like this assertion, as rounding of the back is more indicative of tight hamstrings in movements where the knees are extended (e.g. stiff-legged deadlifts). In these scenarios, tight hamstrings compromise range of motion in hip flexion. Passive insufficiency of the hamstrings is always an issue when the knees are straight and the hip is flexed, but this limitation is far more pronounced when the hamstrings are tight in the first place. In this situation, the lumbar spine must flex (round) to allow further movement to occur. However, when the knees are flexed (e.g. squat), the hamstrings are taken off passive insufficiency. If the lower back rounds from this position, gluteus maximus tightness is more likely to be the culprit in limited hip flexion capabilities and the excessive compensatory lumbar spine flexion that occurs. As such, the latter scenario is more applicable to the analysis at hand.

It's important to also consider the role of the erector spinae muscle group. Many people think that the erector spinae is confined only to the lower back; this is a gross underestimation of the muscles' wide-ranging attachments from the sacral, lumbar, thoracic, and cervical vertebrae; to the ribs; to points on the skull. Weakness of the cervical and thoracic erectors (and tightness in the lats, which also link the upper body to the lower body and contribute to internally rotated humeri/protracted and anteriorly tilted scapulae/pseudo-kyphosis) contributes to accentuated kyphotic curve, which will make it difficult to keep your shoulders pulled down and back to create a firm base of support upon which to rest the bar. As such, you'll be predisposed to an "unintentional" high-bar squat, which certainly compromises the depth one can reach without rounding over. Likewise, on a more obvious note, weakness of the erector spinae group at the lumbar level interferes with one's ability to maintain the spine in extension as squat depth increases. Given the overwhelming prevalence of anterior pelvic tilt, "normal" lumbar erector spinae weakness isn't that common (the exception would be those with chronic back pain, but they're usually weak and tight virtually everywhere). However, when you throw a heavy load on an already exaggerated lordotic-kyphotic posture, it certainly gives the impression of lumbar erector weakness.

Obviously, whenever lumbar flexion is in question, one must note the roles of the muscles of the core, particularly the segmental stabilizers. Of course, there's all this inner unit vs. outer unit shizzle. Several authorities on core stability insist that low back rounding indicates that the outer unit (superficial core musculature) is dominant over the inner unit (transverse abdominus and multifidus). Particularly, they insist that rectus abdominus and erector spinae overactivity must occur in order to compensate for the lack of inner unit contribution to stabilization. And, while stabilization is dependent on appropriate contributions of all the muscles of the core, I (like many others) don't agree with the idea of actively contracting (abdominal "hollowing") the inner unit during any movements, especially squats, deadlifts, and beating hyperactive functional training zealots with their precious half-dome stability balls.

Don't get me wrong; I think that there is much to be learned from the functional training craze. I do, however, feel that it gets taken way too far sometimes. If you're healthy, your TVA is firing automatically. If your health is poor enough that you are at a point where you need to consciously work on activating your TVA, I'll guarantee that you probably shouldn't even be attempting a squat. Please note that you can still beat the overzealous functional folks; in fact, I encourage it. In case you don't believe me, or you just hate me for making fun of people doing everything on wobble boards, here's a quote from one of the smartest men in history, Mel Siff:

Well meaning instructions to activate TA during dynamic actions such as lifting and wrestling are highly inappropriate, because conscious intervention in any such movements can lead to "paralysis by analysis." Anyway, if the athlete is taught the optimal way to carry out any movement, the body naturally activates muscles in the most appropriate way for that given activity. After all, the body "knows only movement, not muscles."

So what should you do? Brace, baby...in fact, those of you interested in maximal strength should take a deep breath and push that belly out like you just finished Thanksgiving dinner! Increased intra-abdominal pressure is a sure-fire way to increase stability during these exercises. Abdominal hollowing has its place early-on in a rehabilitation program, but I can think of a lot of exercises that will give you more band for your buck in a core training program for the healthy trainee. Anecdotal evidence supports the notion that TVA-specific training can help to flatten the tummy (so can proper diet, just for the record), but I have never come across a study that supports its efficacy in improving sport performance.

Going back to my point, I just don't think it's possible to sub-diagnose within the core on such an all-encompassing exercise. Strengthen your core with a comprehensive program addressing trunk flexion, lateral flexion, rotation, and stabilization (mostly through structural exercises such as deadlifts, good mornings, and squats, as well as various plank exercises), and work on your hip extensor flexibility to correct rounding of the lower back during squats.

[TLunau]

Eric Cressey kommer bla. ind på at man ikke skal hoppe på vognen med stramme haser i en position hvor knæleddet er flexet og det er jo sådan en position du starter ud med... hvis man laver hofteflexion og dit knæled er hel extenderet som i eksempelvis Stiff-legged-deadlift og du så runder i ryggen så er der tale om stramme haser (ihvertfald det jeg kan læse ud af det) ... han mener stramme ineffektive glutes og svag core som du selv er inde på kunne være et problem (dvs at hase-teorien køber han ikke).. plus andre ting... prøv at læse uddraget

Edited July 4, 2005 by Zoa

[ptpoul]

Toppen/lige over knæet skal ikke nødvendigvis trænes via rackpulls. En bedre position fra bunden vil ændre sticking point 100%

Vl skoene skal ud, de vil presse knæene frem og stangen længere væk fra løfterens massemidtpunkt.

Ballerne er imo dem der skal styrkes, bægten trækkes jo PT op med hamstrings og erectoren. Udstrækning af illiopsoas for at aktivere gluteus i højere grad + gluteus aktiverende øvelser og fokus på at spænde maksimalt i ballerne fra bunden af kan på sigt forbedre løftet.

Gppdmornings vil være gode til at træne statisk hold i ryggen og til at lære at aktivere ballerne fra bunden af.

jeg har ikke selv knækket koden 1005 i min egen træning. Men tro en kombination af tightness i torso'en, klemme ballerne sammen og skyde hoften frem fra bunden af vil øge aktiveringen og på sigt gør "balle funktionen" automatisk.

Det er en længere process, men kan på sigt betyde MANGE kg på Rommels dødløft

[TLunau]

God læsning her også

Presicion Pulling

Edited July 4, 2005 by Zoa

[Rommel]

Tak for alle de gode input! :4thumbup: Jeg nærlæser det lidt senere, nu skal jeg ud og løfte nogle vægte!

Rommel

[Mikkel leicht]

Efter min vurdering kommer du til at strække din ben ud for tidligt fordi dit baglår er for "svage" i forhold til resten, og måske også gluteus. De skal arbejdes med for at hjælpe på det, bla. good mornings etc. Har selv lidt af problemet og har tendens til at lave stiff legged DL på max

Edited July 4, 2005 by Mikkel leicht

[Bruno J]

Her er en artikel om dødløft, som jeg engang kopierede fra Elitefitness. Der var iøvrigt tilsvarende artikler om bænkpres og squat, hvis nogen skulle være interesseret. Men måske findes de stadig på elitefitness, da de var pinned. Jeg har markeret et par afsnit med fed, da de måske kan have specielt interesse. Det midterste fremhævede afsnit beskriver vist netop den situation, hvor din ryg begynder at bue. Måske kan du afhjælpe det ved at træne de muskler, som beskrives i afsnittet?

The Deadlift

Arioch (signatur på Elitefitness)

The deadlift is a heavy compound movement that should be included in the exercise program of any lifter. As this lift will strengthen not only the entire back, but the musculature of the hips, abdominals, and legs, as well as work the grip, proficiency in this lift is a must. Like the squat, the deadlift will stimulate a growth response from the body that should carry over into strength and size gains in other areas.

There are two basic styles of deadlifting, conventional and sumo. Each style will be explained, and compared to the contrasting style. While certain aspects of deadlifting are similar, such as the fact that the lifter is basically picking a weight up off of the deck, and raising to the highest possible level without bending the arms, a great many differences in biomechanics occur as a result of the differing styles.

The conventional stance consists of the athlete standing with the feet approximately shoulder width apart, or slightly narrower. To position the feet properly, slide them forward as far as possible without moving the shoulders in front of the bar. The hips should be as close to the bar as possible as well, but the lower back must remain arched. The head should be elevated so that the athlete is looking forward and slightly upwards. The shoulders should be back, but slightly rounded. Retracting the shoulders causes the shoulder girdle to elevate, increasing the distance the lifter must pull the bar. The athlete must grip the bar tightly, and to ensure that the bar does not roll, a mixed grip (one hand supinated, one hand pronated) is often employed.

The true beginning of the deadlift is the set up, or the first phase (as it is known in Olympic lifting), which has already been described. The next step, before pulling the bar free from the deck is to fill the abdominal cavity with air. While drawing in as much air as possible, the goal is to push it down as far as possible, not fill the chest cavity. Filling the chest cavity with air elevates the shoulders, which will increase the distance the lifter must pull the bar.

The deadlift is initiated by simultaneously extending the knee and hip joints. The knee will extend due to the contraction of the quadriceps muscles (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris), and, during the extension, may move slightly to the rear. The hip joint will extend secondary to the contraction of the gluteus and the hamstrings (biceps femoris, semitendinosus, and semimembranosus). While the entire hamstring is active to a certain degree during the deadlift, the semitendinosus and semimembranosus are recruited to a much greater degree to extend the hip joint.

The bar should be pulled into the body, as well as up. This keeps the athlete from falling forward during the lift, as it helps maintain a far more stable combined center of gravity (CCOG). This is where the placement of the feet is a significant factor. If they are too far forward, causing the shins to be closer to the bar than necessary, the bar must be pulled around the knees, instead of past them. This shortens the lever arm distance and reduces the resistive torque.

During this period, and indeed, throughout the entire lift, the musculature of the upper back and shoulders (trapezius, latissimus dorsai, teres minor, subscapularis, infraspinatus, supraspinatus, as well as the anterior, medial and posterior deltoids) will be undergoing an isometric contraction to hold the bar in a stable position. In the arm, the biceps brachii, brachialis, and brachioradialis will also contract isometrically to stabilize the elbow joint. The forearm flexors are extremely active during the gripping of the bar.

The erector spinae (iliocostalis thoracis, iliocostalis lumborum, longissimus dorsai, and spinalis dorsai) will contract during the lift, along with the intertransversarii, interspinalis, rotores, and multifidus muscles to bring the spine into an erect position. These muscles become more active once the back is extended past a point that would be 60 degrees away from vertical. The inter-transversarii, interspinalis, rotors, and multifidus will also serve to stabilize the vertebrae and discs. In the conventional deadlift, the torso is inclined far more than in the sumo style, in direct contrast to recommendations for a more erect torso to reduce shear force on the lumbar vertebrae (4, 9, 12).

As the bar travels past the knees, and up the thighs, several key points must be noted. It is imperative that the knees not re-bend once they have begun to straighten. In addition to the extra strain this will put on the ligaments and tendons, secondary flexion of the knees (hitching) is cause for disqualification during a competition. Another mistake that is often made as the lift nears completion is the lifter will try to pull the torso back, when it is far easier to simply push the hips forward. This technique will allow the athlete to shift some of the strain from the erectors to the larger muscles of the hips, including the gluteus. At the top of the lift, the shoulders should be pulled back to indicate the completion of the lift. This is not necessary for routine training of the deadlift, but a powerlifter should practice this to avoid unnecessary red lights.

The major difference that occurs in the sumo deadlift is the placement of the feet. They are placed much wider, sometimes even twice shoulder width, although this is an extreme. The toes are turned outward, sometimes to the point where the angle of the feet approaches 160 degrees. There are several biomechanical advantages to this stance. The distance the bar must travel is greatly lessened as the hip angle is on average 12 degrees greater than the hip angles of conventional deadlifters, while the knee angle is approximately 13 degrees greater. (7, 12) The trunk angle is significantly closer to vertical, which, from a pure safety standpoint, the sumo stance decreases both L4/L5 moments as well as shear forces. (4) Furthermore, the sumo stance allows the lifter to keep the bar closer to the body, which shortens the movement arm to the lumbar spine. (12) This stance can reduce the total distance the bar travels by as much as 25 – 40%. (7)

The functional technique in the deadlift is different as well. The athlete pulling a conventional deadlift will push straight down with the feet, whereas in the sumo deadlift, the knees must be pushed out over the toes. This is important, to avoid lateral shear force on the knee, as well as the fact that it allows the lifter to engage the larger muscles of the hips earlier than in the conventional stance. As a function of the bar being closer to the lifter, it will contact the legs earlier. As the bar slides up the thighs, it is important to ensure that the fingers of the pronated hand are not torn open by the friction thus generated. A modest amount of baby powder or talcum may be applied to the legs to reduce the chance of this occurring.

One factor that has not been discussed that makes the deadlift unique among the three powerlifts is that unlike the squat and bench, there is no eccentric (lengthening, or lowering) portion prior to the concentric (shortening, or raising) of the bar. This has the function of negating the stretch reflex, a fact that is often overlooked by many athletes and coaches alike. There is a way of generating a small stretch reflex, which may help when initiating the lift, but nothing like the reflex that can be generated during the other two powerlifts. In the conventional stance, a slight rocking of the hips, which will cause the knees to flex as well, can be employed. The lift should be initiated when the hips are at the lowest point, and this movement must occur rapidly. Care must be taken when doing this, as if the hips descend too far, the lifter will be at a biomechanical disadvantage.

Unsurprisingly, there is a difference when using this technique when pulling sumo. This technique (often called ‘diving’) can allow the sumo lifter to generate a greater stretch reflex without moving out of position, unlike the conventional deadlift. Because the feet are father apart, instead of just raising and lowering the hips, the hips should be lowered rapidly then thrust forward at the bottom of the descent. This allows not only for a greater stretch reflex, but for an even more erect torso than lifters who pull from a static position.

Variations on the deadlift

There are several varieties of the deadlift, and can be used not only to assist in deadlift training, but can also significantly strengthen muscles that can be impeding progress in another lift. Some of these lifts can be used in place of the deadlift during training as well.

One of the most common variations of the deadlift is the partial deadlift, or rack lockout. These are usually performed in a power rack, with the pins set at a variety of heights. Pulls can be done from one inch above the deck to a couple of inches below lockout. As a general rule, the shorter the ROM, the more weight that can be handled. The primary function of the partial deadlift is to not only overload the muscles of the back, as well as increase motor recruitment. (5, 18) At times, the amount of weight that can be handled during the execution of a short range of motion rack pull can be so great that it surpasses the amount of weight the athlete can hold. In this case, it may be necessary to employ straps to secure the weight. (6)

Another common variation is the stiff-legged deadlift (SLDL) which will work the hamstrings to a much greater degree than the conventional deadlift. (2, 10) This lift should begin just like a conventional deadlift, and should be pulled to the top in the same manner. The knees will be stiff, but not locked, as the bar is lowered as far as possible without allowing the back to round. The lower back should remain arched throughout the entire lift, and if the back begins to round despite the best attempts of the athlete, it is necessary at this point to begin the concentric portion of the lift and raise the bar. The bar will travel away from the lifter as the hips are flexed progressively. There is greater torque on the hips and lumbar areas because of the greater horizontal distance from the bar to the base of the support than in the conventional deadlift. (3, 4, 17)

Despite the fact that numerous “muscle mags” often illustrate a lifter performing this exercise while elevated, this should be avoided by all at first and most athletes for the duration of their career. The greater the range of motion, the greater the chance of lifting with a kyphotic (round back) posture. (10) Artificially increasing the ROM will serve only to increase the chances of this occurring. It must also be noted that a comprehensive stretching program is essential to not only athletes, but everyone wishing to improve the ROM of this exercise.

The Romanian Deadlift (RDL) is used primarily to strengthen the hamstrings, gluteus, and lower back, although this technique causes less stress to the lumbar area. Unlike the SLDL, the RDL is initiated from the floor, although the set up is roughly in-between that of the conventional deadlift and the SLDL. (23) During the ascension, the knees should begin to straighten in advance of the hips, with the goal of keep the torso at the same angle as in the beginning of the lift for as long as possible. This should occur while maintaining normal spinal curvature. Pulling in such a manner allows the athlete to keep the bar closer to the base of support, decreasing the strain on the lumbar area when compared to the SLDL. As the knees fully straighten, the hips shall travel toward the rear slightly, then the hips are then powerfully flexed, fully utilizing the hamstrings and erectors to complete the lift. This lift is often performed by Olympic style weightlifters to increase the strength of the clean pull.

Another variation that is not often performed is the Snatch Grip Deadlift (SGL). This version of the deadlift is similar to a conventional deadlift, with the only difference occurring in the placement of the hands upon the bar. The grip is at least one and a half times shoulder width, while larger lifters will often grip collar to collar. A good general guide to novices is to extended the arms out to the sides, then bend only at the elbow. The bar should be held at approximately the width of the elbows. The difficulty of maintaining the grip in such a position, as the mixed grip cannot be used, will require the used of straps for those not very experienced in utilizing the hook grip. This lift will further stress the musculature of the upper back, particularly the trapezius. (19) This lift is often performed by Olympic style weightlifters to increase power of the first pull, making it easier for the athlete to raise weights from the deck.

A simple method of increasing the ROM of a deadlift is for the athlete to stand on a block. Once again, care must be taken to avoid kyphotic lifting posture. The increase in ROM will necessitate a decrease in weight.

Deadlift Training

There are far too many methods of training to improve the deadlift to list here. A few will be briefly discussed.

Periodization. This is a simple yet effective method of decreasing the volume while increasing the weight. This process occurs over a period of weeks or months. It is by far the most common method of training, although lifters are branching out in new directions daily. This method has been discussed in great detail in numerous other works, and will not be discussed further here.

Conjugate Training. This is a system of training the musculature of the lift without overtraining the CNS with respect to a single lift. The deadlift is not trained heavy throughout the cycle, and in some training cycles, may be trained only rarely. This method was first used in Olympic weightlifting by the incredibly successful Soviet Dynamo Club.(24) It was later used by the original Westside Barbell Club in the 1960’s and 1970’s, as well as some lifters on the East coast, including Bill Starr, a former Olympic weightlifter turned coach. (21). It is currently the system employed by the new Westside Barbell Club, of Columbus, Ohio, under the coaching of Louie Simmons, the most successful coach in powerlifting history.(20) This method will involve heavy assistance work for the lift itself, such as partial deadlifts, good mornings, etc. A list of assistance exercises can be found at: www.elitefts.com

An interesting variation for training the deadlift was employed by the great Don Rheinholdt, the first man to squat 900 lbs. in competition as well as being one of the first to deadlift over 800 lbs. He would set up with his opener in the power rack eight inches off of the deck, and pull it. He would then drop the pins one inch every week until the week before the meet, when the plates were just a single inch off of the floor. This allowed him to preserve his lower back while maintaining proper form.

A final word on a couple of myths. Numerous “experts” have cautioned against utilizing the deadlift, incorrectly stating that it is hazardous to perform. This is true, if the above cautions are not employed. While there can be a place for round back lifting in the program of the highly advanced lifter, this is a mistake for most and will not be discussed further. Other self proclaimed authorities state that you must wear a belt when deadlifting. A belt can help increase intra-abdominal pressure, as well as increase the force generated when deadlifting. However, the majority of the deadlifting done by any athlete should be performed without a belt to further recruit the core muscles (abdominals, obliques, etc.).

References

1. Bacchle, T.R. Essentials of Strength Training and Conditioning. Champaign IL: Human Kinetics, 1994.

2. Baker, G. Exercise of the month. Strength Cond. J. 16:54-55.1994.

3. Brown, E.W., and Abani, K. Kinematics and kinetics of the deadlift in adolescent powerlifters. Med. Sci. Sports Exerc. 17:554-563. 1985.

4. Cholewicki, J., McGill, S.M., and R.W. Norman. Lumbar spine loads during the lifting of extremely heavy weights. Med. Sci. Sports Exerc. 23:1179-1186. 1986.

5. Daniels, D. Partial lifts, partial results. Powerlifting USA. 17:27 1993.

6. Daniels, D. Lifting straps. Powerlifting USA. 19:17 1996.

7. Escamilla, R.F. et al. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Med. Sci. Sports Exerc., 32(7): 1265-1275. 2000.

8. Enoka, R.M. Neuromechanical Basis of Kinesiology. Champaign, IL: Human Kinetics, 988.

9. Farley, K. Analysis of the conventional deadlift. Strength Cond. J. 17:55-57. 1995.

10. Gardner, P.J. and Cole, D. The stiff-legged deadlift. Strength Cond. J. 21:7-14. 1999.

11. Garhammer, J. Weightlifting and training. In: Biomechanics of Sport. C.L. Vaughan, ed. Boca Raton, FL: CRC Press, 1989. pp 169-211.

12. Grabiner, M.D. and Garhammer, J. Analysis and assessment of human movement performance. In: Kinesiology and Applied Anatomy. P.J. Rasch, ed. Philadelphia: Lea & Febiger, 1989. pp 247-258.

13. Horn, T.S. A biomechanical comparison of sumo and conventional deadlifting techniques. Int. J. Sports Med. 9:150. 1988.

14. Jones, L. USWF Club Coach Accreditation Course: Club Coach Manual. Colorado Springs, CO: U.S. Weightlifting Federation. 1991

15. Kraemer, W.J. and Fleck, S.J. Strength Training for Young Athletes. Champaign, IL: Human Kinetics. 1993.

16. McLaughin, T.M., Dillman, C.J., and Lardner, T.J. A Kinematic model of performance in the parallel squat by champion powerlifters. Med. Sci. Sports Exerc. 9:128-133. 1977.

17. McGuigan, M.R.M., and B.D. Wilson. Biomechanical analysis of the deadlift. J. Strength Cond. Res. 10:250-255. 1996.

18. Piper, T.J. and Waller, M. Variations of the deadlift. Strength Cond. J. 23: (3) 66-73).

19. Rasch, P.J. Weight Training (2nd ed.). Dubuque, IA: Wm. C. Brown Company Publishers. 1975.

20. Simmons, L. So you want to deadlift. Powerlifting USA. 17:34-35. 1994.

21. Starr, B. Deadlift without deadlifting. Powerlifting USA. 18:10-11. 1995.

22. Tate, D. Top Ten deadlifting mistakes.

23. Whaley, O., and McClure, R. Another perspective on teaching the pulling movements. Strength Cond. J. 19:58-61. 1997.

24. Zatsiorsky, V.M. Science and Practice of Strength Training. Champaign IL. Human Kinetics. 1995.

25. Zinc, A. J., Whiting, W.C., Vincent, W.J., and McLaine, A.J. The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise. J. Strength Cond. Res. 15(2):235-240. 1994.

Edited July 4, 2005 by Bruno J

[ptpoul]

Efter min vurdering kommer du til at strække din ben ud for tidligt fordi dit baglår er for "svage" i forhold til resten, og måske også gluteus. De skal arbejdes med for at hjælpe på det, bla. good mornings etc. Har selv lidt af problemet og har tendens til at lave stiff legged DL på max 

<{POST_SNAPBACK}>

Modsat!

Hvis baller og quadriceps var stærke nok ville belastningen ikke skulle skydes over på baglår for at den kan komme op.

Rundet lænd + strakte knæ = al hofte ekstension sker via baglårene

[Chris27]

Jeg må hellere følge med i denne tråd, da mit dødløft vist nok ligner Rommel's.

Men jeg undrer mig over Zoa's reverse bands forslag. For jeg har funderet over hvordan man kan placere bands, så de hjælper i toppen men ikke i bunden, og jeg har ikke gennemskuet nogen virkelighed (jeg har dog ikke adgang til bands, så det er umiddelbart et rent teoretisk spørgsmål).