Quote:
Originally Posted by ExpectedV
- Getting very discouraged with my DLs, almost to the point where I don't know how to approach the problem. I personally think after today's video that my ass needs to be lower and more out. Part of the problem is that when I'm about to lift off I'm not thinking about my form much just thinking about locking out correctly pretty much. Looks like I'm doing the DL with only my damn back. Very frustrating, 225 felt so light that I guess I felt my form was fine. The whole time the bar was against my shins and knees, I was semi concentrating on that. Should have focused more on sticking my ass out I suppose.
Here, I made you a pic:
[IMG]http://s22.************/oxetg5d8x/Expected_V_vs_ooohbabybeast.png[/IMG]
Someone better at mspaint than me can draw lines and arrows on it.
It feels a bit odd for me to be commenting on this since I don't log here or post vids. Maybe I will one day. My DL form is not perfect, and I am not strong at it - although I have I think been through similar problems to you and am finally getting them sorted.
Both pics are taken just breaking off the floor.
Things to note:
- Lumbar extension! this is #1 most important. Not fixing this is road to nasty injury. Note the flat angle of her back. Compare to yours - you are not nearly flat.
"Supermans" are good for getting the feeling how to do this.
perhaps you need to "open the hips" more, sotra just externally rotate them. makes it easier to achieve extension when low (similar to knees out in squat)
you can practice just sitting in a chair. or doing supermans on the floor. place the upside of your hand in the small of your back, and slouch. this is the wrong position. now push out your sternum, chest up as high as you can get it, engage the "superman" muscles, brace abs hard. you should feel with the hand in the small of your back how it is now flat and rock solid.
- Neck in contorted probably dangerous position. Your neck is cranked up about as far as it can go. Don't do this, keep it neutral. "pack the neck", "make a double chin" - often posted in this forum. She is looking up a bit, but yours is extreme.
- Arms not straight / shoulders too far forward. Arms should be straight down, shortest distance possible.
- Bar not at shins. Looks like you are already working on this. It looks like the bar is a good few inches clear of your body here.We can almost see your knee, and even that looks like it is behind the bar. Bar should be in constant contact with you on the way up.
Don't think of it as a back exercise, think of it as an ass exercise. The whole lift is pushing through with the hams/glutes, the back just stays in extension to best transfer the force to the bar. Before breaking the bar off the floor, charge up hams with as much tension as possible. Don't think of picking it up, think of swinging/pulling yourself under it, through the floor. I think if you take your current starting position, sort out back extension and neck, then rotate /"fall backwards" a bit, so you'd be almost on falling your ass if you weren't holding on to a bar. You don't want it digging in to your shins (much), but there. If you have a mirror to the side, look in it and roll back until arms straight. DO NOT LIFT looking sideways in a mirror of course!
I'm prob wrong a lot, so take with a pinch of salts and hopefully the more knowledgeable will correct anything stupid I've said.
GL!