cbloom's log - Rippetoe & Frozen Shoulder

[theblackkeys]

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I also feel like I was too flat-backed in the dead lift, I try to keep my back upright but when I start to struggle my legs go up and my back arches, bad bad bad.

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Are you holding your breath throughout the lift? This can help maintain core stability. In all honesty though, if you feel like your lower back especially is beggining to or is losing its arch just let go of the weight immediately. Struggling through a lift with an arched lower back is the cause of almost all deadlift injuries.

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When you guys say arched, you really mean rounded, right?

Arched is the natural lumbar curvature, rounded is what you would do when you touch your toes. I just want to make sure a little natural back ARCH is ok, but any rounding is bad. AMIRITE?

[SmileyEH]

Yeah sorry I misstyped. Arched back = good, flat back = not good, rounded back = injury time.

[Wu36]

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Dead lift skinned my shin again. The bar runs into the middle of my shin on the way up and then as I pull through the lift it just rips the skin off cuz the bar is like a cheese grater.

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How wide is your stance? Unless you have extremely wide hips your shins should be within the knurling which will help. What grip do you use? If it is both overhand try alternating grip as it will reduce the pull toward you and against your legs. Remember to alternate which hand you have overhand/underhand though. As a last resort just wear long socks or tape your shins.


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This is good advice. Also, if you're getting scraped up really bad you might be starting the pull too early (ie not enough leg drive). I explained that really poorly, there are a couple good videos I could link to but youtube seems to be down at the moment.

Yeah, this could be easily misinterpreted, just ignore me til i post a video.
edit:
http://www.youtube.com/watch?v=71den...ed&search=
iirc, this video touches on it briefly. sorry, don't remember where exactly.

[CharlieDontSurf]

arched is the equiv of u stnading up at attention and giving say a military salute correct.

[SmileyEH]

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arched is the equiv of u stnading up at attention and giving say a military salute correct.

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yup, other key is try and pull your shoulder blades together, check out some videos of o-lifters on youtube. their backs are always arched.

[Wu36]

Sorry, think it was part 1 of that series. Just disregard that post.

Charlie, heres a google image of a box squat. That's an arched back.


rounded back

[cbloom]

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How wide is your stance? Unless you have extremely wide hips your shins should be within the knurling which will help.

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Hmm, I've been using roughly my squat stance but maybe it should be narrower.

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Are you holding your breath throughout the lift? This can help maintain core stability.

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Interesting, I'd always heard holding your breath is bad and you should be exhaling, no ?

So I read through the description of how to deadlift again and I think I have my starting position wrong. I'm starting sort of how you would be in the bottom of a squat, which is with the legs way bent, my back trying to be vertical, and my knees well in front of the bar. Looking at Rippetoe's diagrams, the knees are behind the bar even at the bottom of the deadlift, and the shins are roughly vertical throughout the whole lift (my shins are way bent forward at the start of the lift which is why I'm hitting them).

Next time I hit the gym I'll practice it with no weight and try to fix my form.

For the record this is Rippetoe's technical article on deadlift form :

http://www.crossfit.com/journal/libr...ofDeadlift.pdf
51-2006_AnalysisofDeadlift.pdf (application/pdf Object)

[cbloom]

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yup, other key is try and pull your shoulder blades together, check out some videos of o-lifters on youtube. their backs are always arched.

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CDS - watch the Dan John video posted earlier in this thread, it's long but it's really good. He says to pinch the shoulder blades and "make the chest big" like you're posing on the beach. Thinking that really helps my squat form.

[anklebreaker]

I prefer stiff-legged deadlifts. That isn't very helpful to the discussion; just thought I'd throw it out there.

[SmileyEH]

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Hmm, I've been using roughly my squat stance but maybe it should be narrower.

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Almost certainly.