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EliteDreams 07-04-2013 01:31 PM

Deadlift - knees in the way
Back wants to round when I get the bar to my knees, they are too far forward. Also when I start, the closer I have my hips forward, the more my shoulders are in front of the bar. Weak hamstrings? I've tried different foot positions, nothing yet. Tried spreading the knees out wide, but when I do that I sit too low like an oly lifter and have no leverage.

From today:

BendtheBar 07-04-2013 01:42 PM

1 Attachment(s)
You are leaving your hips back, not driving them forward. As a result you are sliding or hitching to get the weight up - leaning back a bit. This is forcing you to pull the bar over your knees.

Think about driving your head back and hips forward to lockout the deadlift. You are not using your hips enough and losing your power, and simply trying to pull the back up with bent knees and all back.

After you start to lose your power, your knees dip a bit and you hitch. This is common as lifters try to slink under the bar. When they can't lift it, they end up bending the knees to get it higher on the quads.

Once you learn to drive your head back and hips forward you probably won't notice a knee issue. Right now, when you get stuck with the bar below your knees and start to hitch, you are dipping your knees and causing them to get in the way.

From the point you are at in the your head back and hips forward.

Trevor Lane 07-04-2013 03:19 PM

A good trick to correct the issues Steve pointed out is to look up from the floor to lockout... then look forward after lockout as if you're looking to the lights on your lift. I would also recommend losing the straps, unless you're in a federation that allows them.

EliteDreams 07-05-2013 12:12 AM

Thanks for the love!

I use straps when I'm having a bad day.

ndrwdslv 07-05-2013 01:11 AM

Man, if you get those hips moving.. I bet you could go for 500 sooner than you think! Impressive that you can get that 425 up without your hips. :hulk:

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