Deadlift Technique and glute strength

[Guest guest]

Hi All,

I pulled a hamstring yesterday performing a deadlift. I saw a physio that

afternoon and was told that I needed to change my technique and that I had very

weak glutes. He also said that no one should deadlift more than 80 kg; and

asked my not to go above this figure.

I would like some help from you all if that is possible, as I do intend to lift

over 80 kg. As far as technique is concerned, I have noticed that I do

anteriorly tilt my hips prior to the lift. The physio picked this up. I don't

know why I do it; obviously it is putting extra stretch on my hamstrings. Any

comments on this?

In regards to weak glutes, I think he meant the medial glute. I have been doing

for some time both the one and two legged glute bridge. The physio gave me an

exercise that I think is called " clamshell, " and a stretch for my the glutes.

Well, I look at this as an opportunity to learn. I have been specifically

working on hip mobility and flexibility, and doing core work to bring my hips

into neutral alignment. I recently started to train the one legged squat

(pistol); though I am a long way from doing it; and in the gym I am doing

lunges. At home I also do " Face the wall squats, " which I use to neurally train

the squat.

Just yesterday I received a box of bands from the US; and was going to add some

mobility/strength work for the medial glutes. Lastly, I have had for some time

a tightness (particularly on the left leg) in my hamstrings at their origin.

This is the point that failed me during the deadlift.

Can someone give me some tips on the technique for the deadlift. What do I do

with my hips? Push them posteriorly? How do I strengthen my glutes?

Any advice will be great. Thanks very much

Sharah

Sydney

Australia

[Guest guest]

I think the 'best advice' Dr. Siff received to imagine clutching a

quarter with your glutes may apply here.

And I was thinking - 80 kgs? Sheesh.

Exercise you may want to consider are back raises, good mornings,

glute-ham-gastroc raises and 'Romanian' deadlifts. But in every case you

may need someone to help with technique.

wreckless61a wrote:

> ,

>

> It's difficult to give advice when you don't actually see someone

> perform the lift, but the idea is to keep the natural curve in the

> lower back.

>

> And the advice to not deadlift more than 80kg, that disqualifies your

> phsyio in my book.

>

> Regards,

> Johan Bastiaansen

> Hasselt, Belgium.

>

>

> >

> > Hi All,

> >

> > I pulled a hamstring yesterday performing a deadlift. I saw a

> physio that afternoon and was told that I needed to change my

> technique and that I had very weak glutes. He also said that no one

> should deadlift more than 80 kg; and asked my not to go above this

> figure.

> >

> ...

> >

> > Can someone give me some tips on the technique for the deadlift.

> What do I do with my hips? Push them posteriorly? How do I

> strengthen my glutes?

> >

> > Any advice will be great. Thanks very much

> >

> > Sharah

> > Sydney

> > Australia

> >

>

>

>

--

Hobman

Saskatoon, CANADA

[Guest guest]

,

One of the best ways for you to improve your

deadlifting technique and learn to use your glutes is

to do it deadlifting! (kinda) A good way to do this

is to first find out where you tend to lose form.

Then set the pins up in a squat rack so that you will

be pulling the bar up against the pins when you are in

that position (typically tends to be in lower portions

of the lift when most lose good form). If can't

determine this put the pins in various parts of the

lift. Then just set your body in position and pull

the bar up against the pins as hard as you can

maintaining proper technique (might not be a bad idea

to either have a partner/trainer/coach observe you

when you do this; if not then maybe even video

yourself).

To make sure of glute use keep your heels down the

whole time you pull and try to squeeze those glutes

together. Make sure that you quit pulling at anytime

you lose proper form (you don't want to teach yourself

to continue to do it wrong). Make sure not to jump

into this one if your hamstring is still injured.

Give yourself sometime to rest and recover and do some

simpler things to get the muscles back up to strength.

Hope that helps. Good luck.

Chad Scheitel, MA, CSCS

Minneapolis, MN

--- Sharah wrote:

> Hi All,

>

> I pulled a hamstring yesterday performing a

> deadlift. I saw a physio that afternoon and was

> told that I needed to change my technique and that I

> had very weak glutes. He also said that no one

> should deadlift more than 80 kg; and asked my not to

> go above this figure.

>

> I would like some help from you all if that is

> possible, as I do intend to lift over 80 kg. As far

> as technique is concerned, I have noticed that I do

> anteriorly tilt my hips prior to the lift. The

> physio picked this up. I don't know why I do it;

> obviously it is putting extra stretch on my

> hamstrings. Any comments on this?

>

> In regards to weak glutes, I think he meant the

> medial glute. I have been doing for some time both

> the one and two legged glute bridge. The physio

> gave me an exercise that I think is called

> " clamshell, " and a stretch for my the glutes.

>

> Well, I look at this as an opportunity to learn. I

> have been specifically working on hip mobility and

> flexibility, and doing core work to bring my hips

> into neutral alignment. I recently started to train

> the one legged squat (pistol); though I am a long

> way from doing it; and in the gym I am doing lunges.

> At home I also do " Face the wall squats, " which I

> use to neurally train the squat.

>

> Just yesterday I received a box of bands from the

> US; and was going to add some mobility/strength work

> for the medial glutes. Lastly, I have had for some

> time a tightness (particularly on the left leg) in

> my hamstrings at their origin. This is the point

> that failed me during the deadlift.

>

> Can someone give me some tips on the technique for

> the deadlift. What do I do with my hips? Push them

> posteriorly? How do I strengthen my glutes?

>

> Any advice will be great. Thanks very much

>

> Sharah

> Sydney

> Australia

>

>

[Guest guest]

Thanks Chad,

How long do I continuing to pull up against the bar? Do I use a normal training

weight? Am I trying to groove a neural pattern here, or am I trying to

strengthen my muscles at this weak point?

All the best

Sharah

Sydney Australia

=========================

Re: Deadlift Technique and glute strength

,

One of the best ways for you to improve your

deadlifting technique and learn to use your glutes is

to do it deadlifting! (kinda) A good way to do this

is to first find out where you tend to lose form.

Then set the pins up in a squat rack so that you will

be pulling the bar up against the pins when you are in

that position (typically tends to be in lower portions

of the lift when most lose good form). If can't

determine this put the pins in various parts of the

lift. Then just set your body in position and pull

the bar up against the pins as hard as you can

maintaining proper technique (might not be a bad idea

to either have a partner/trainer/ coach observe you

when you do this; if not then maybe even video

yourself).

To make sure of glute use keep your heels down the

whole time you pull and try to squeeze those glutes

together. Make sure that you quit pulling at anytime

you lose proper form (you don't want to teach yourself

to continue to do it wrong). Make sure not to jump

into this one if your hamstring is still injured.

Give yourself sometime to rest and recover and do some

simpler things to get the muscles back up to strength.

Hope that helps. Good luck.

================================