Q on deads

[s8nlilhlpr]

Ok novice lifter still here I guess, but I have a quick q on deads. For the longest time, I was angling my feet slightly out, and keeping my knees inside my elbows, and pushing off my heels as best I could. This usually caused me to lose my back arch though.

Last few times i've deadlifted, I widen my stance, angled my feet more, and pulled with my knees outside my arms then simply pushed my hips forward to raise the weight. From what I gather, this seems to be correct, but my hips are sore as hell. Its been 3 days since I attempted max rep weight and my squats were a bit uncomfortable today.

Now, I have never gotten sore hams for some reason, but is this abductor/adductor pain from learning to hold my legs different, or am I doing something wrong??

 

[carlsuen]

try lessening the weight on your deads and focus on getting comfortable with correct form.. then when u feel u've developed the muscles required for deads proceed to up the weight slowly..

 

[s8nlilhlpr]

ok thanks, but that didn't really answer my question. Is correct form with your knees outside your arms or inside when in the lower pull position? Everything else is spot on, I've had a couple people spot me.

 

[carlsuen]

u don'y need anybody to spot u on deads.. what is there to spot? u r not in any danger.. except for bad form.. and yes the knees must be inside of ur arms.. if ur knees are ouside ur arms then it means ur doing a close grip, which is hard to mantain balance.. if ur doing a wide stance(assuming not sumo stlye) it would be totally pointless..

 

[Madcow2]

ok thanks, but that didn't really answer my question. Is correct form with your knees outside your arms or inside when in the lower pull position? Everything else is spot on, I've had a couple people spot me.

Knees are inside for conventional deadlift, for sumo arms are inside legs. Depends on the technique you are using.

 

[sousgal80]

Thanks madcow thats what I was looking for. I will continue practicing each form, as i feel they both contribute to my gains.

Carlsuen:: No....I don't "need" a spot....what I should have said was "a spotter checked my form".

 

[Illuminati]

sounds like you have switched to more of a Sumo style of deadlifting. (am I right?) if so, then this is to be expected, as the Sumo style recruits the hips more than a conventional style deadlift does. there is a sticky over in the PL forum that is great on DL form. check it out. if you can, post a video of your DL, and I can give you some feedback on your form.

Ok novice lifter still here I guess, but I have a quick q on deads. For the longest time, I was angling my feet slightly out, and keeping my knees inside my elbows, and pushing off my heels as best I could. This usually caused me to lose my back arch though.

Last few times i've deadlifted, I widen my stance, angled my feet more, and pulled with my knees outside my arms then simply pushed my hips forward to raise the weight. From what I gather, this seems to be correct, but my hips are sore as hell. Its been 3 days since I attempted max rep weight and my squats were a bit uncomfortable today.

Now, I have never gotten sore hams for some reason, but is this abductor/adductor pain from learning to hold my legs different, or am I doing something wrong??

 

[sousgal80]

Illuminati, you are correct. I've been doing SLDL and plain DL for awhile, same with squats. Thought I'd change it up a bit for awhile, then I noticed it was more comfortable doing "sumo style". But, if knees on the inside is correct form for conventional, that is how I will practice.

BTW, this is my friends computer just got her lifting, I'll see if she'll video tape me next time we go to the gym.

 

[Illuminati]

if your are DLing sumo style, you want your hands inside of your knees, and you want to point your toes out a considerable amount. some people get the toes to almost a 90 from the front of the body. if you can't oost it, you can email me at [email protected].

Illuminati, you are correct. I've been doing SLDL and plain DL for awhile, same with squats. Thought I'd change it up a bit for awhile, then I noticed it was more comfortable doing "sumo style". But, if knees on the inside is correct form for conventional, that is how I will practice.

BTW, this is my friends computer just got her lifting, I'll see if she'll video tape me next time we go to the gym.

 

[sousgal80]

Thank you very much! I will get a vid of both styles, so anyone can critique if they would like. I didn't realize toes were pointed that far out, I think mine are around 45 degrees. Unfortunately the only camera I have, is my cheapy fuji digital one. It takes 30 sec movies though, so hopefully it'll work. Otherwise looks like I'll have to make friends with someone with a camera :-D.