flexibility problems during deadlifts

[audiophyle]

I'm having alot of trouble keeping my lower back arched and still being able to bend down far enough to pick up the bar. I think this may be do to lack of flexibility but i'm not sure where. I can arch my back while standing straight up, but when i bend forward to reach for the bar, i notice my lower back rounding and i cant "re-arch" it until i stand back up. Is this poor hip flexibility? What stretches can I do to fix this?

 

[ffknight84]

i have a similar problem, i believe its the hamstrings. Just do a nice 30 minute stretch everyday, whenver possible.

 

[audiophyle]

thanks ffknight

bump for more input.

 

[Tagio]

definitely inflexible hamstrings and glutes.

 

[edgecrusher]

It could be tight calves as well.

 

[makedah]

tight hams.

You might also benefit from more warm-up before lifting. How much do you do now?

This is one of my fave static stretches. I only do these AFTER lifting for legs or running, when my muscles are really warmed up.

Sit on the floor. extend one leg straight out. Bend the other inward so that your legs make a number '9.' Reach for the ankle or foot (as far as you can) on the extended foot. Hold. Keep your back as straight as you can. Breathe. If you can't reach your ankle, wrap a towel around your foot and hang onto it.

Switch legs, repeat.

(This is basically like the old hurdler stretch but with the non-stretching leg bent inward instead of behind you).

More hamstring stretches:

http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html
http://www.exrx.net/Stretches/Hamstrings/Seated.html
http://www.exrx.net/Stretches/Hamstrings/SeatedSingleLeg.html
http://www.exrx.net/Stretches/Hamstrings/Standing.html
http://www.exrx.net/Stretches/Hamstrings/StandingCrossLeg.html

 

[audiophyle]

thanks for the links. Right now i dont do any warmup, I really need to start though.

 

[edgecrusher]

Wait, what type of dead lift are you speaking of?

 

[audiophyle]

just plain ol deadlifts

 

[edgecrusher]

Ok, I don't think your hammies are the problem. Think about it, how do you stretch your hams? You bend over at the waist. Obviously, this is not how we do deads. I think the problem is

A) Calves- if your calves are tight, the angle between your shin and foot will be to large, and not allow you to get down to the bar.

B) Hip flexors- if these are tight, you will have a hard time sitting back, and they will pull you forward over the bar.

OR
C) Lower back- if this is tight, you will have a difficult time crouching down to reach the bar.

Try this, get into your deadlift position, and use a mirror to check your position and see what is wrong. Try to get a side view if possible, and see if your hips are high.

 

[wildonsquats]

On leg day, do stiff legged deadlifts for your hams. Start with the bar on the pins of a power rack, that way you dont have to bend down to pick it up. If those dont stetch you out, i dont know what will. SLDL's have increased my flexibility incredibly.

 

[makedah]

Ok, I don't think your hammies are the problem. Think about it, how do you stretch your hams? You bend over at the waist. Obviously, this is not how we do deads.

Pretend to do a conventional deadlift. On the descent, you're bringing your trunk and thighs closer together - which is what all hamstring stretches do. The rounding of the low back on the descent sounds just like what really tight people look like when they try to do hamstring stretches. Their backs arch up - taking the trunk farther away from the thighs.

That said, audio may have a number muscles that need to be limbered up.

 

[edgecrusher]

Pretend to do a conventional deadlift. On the descent, you're bringing your trunk and thighs closer together - which is what all hamstring stretches do.

True, but not when the knees are bent.

 

[edgecrusher]

I'm not trying to sound like a smartass, I've just never heard of tight hammies impeding dead form.

 

[makedah]

I don't think you're being a smartass, btw. But I don't understand what you mean by "not when the knees are bent." Look at this guy and see what I mean.

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

 

[edgecrusher]

I know the hamstings are involed in the conventional dead, but that is primarily for extension purposes. Simply put, you bend your knees when you get into position to pull, therefore your hamstings are not really a factor. If tightness exists in the back of the leg, that is generally attributed to a tight piriformis muscle. The hamstrings are not put into a reallystretched position at all during a conventional dead.

I know i can sound a bit harsh when i write, that is what I was refering to in te smartass comment.

 

[audiophyle]

lol, disagreeing with someone doesnt make you harsh edgecrusher
thanks for all of your opinions, i know its a pain in the ass to give good advice without a video or something. I think i'm just going to work on getting more flexible in all of the areas mentioned. Somethings gotta work!

 

[ffknight84]

I'm not trying to sound like a smartass, I've just never heard of tight hammies impeding dead form.

if you read is post, it says he has a hard time keeping his back arched and being able to bend down far enough. thats is your hamstrings and glutes my good bro.

 

[audiophyle]

since i've already got this thread open, i might as well ask, how often should I stretch if my goal is for greater long term flexibility? Should this be a daily thing or something that I do just before I deadlift? Is it possible to stretch too much? Kind of a retarded question, i just want to make sure.

 

[makedah]

I don't stretch before I lift. I just warm up with walking on an incline (sometimes) and some warm up lifts. For greater long-term flexibility, I think the standard advice is a session (about 10 min?) of stretching 3-5x week.

Do NOT stretch 'cold' muscles.