? about deadlifts

[deanie]

Hey Cathe,
First off I have to say I love working out to your videos/DVD's. I just finished my first week of CTX series and love it! Every morning after finishing the video I think: tomorrows workout can't get any better- and boy am I wrong! Every day is a fun workout. Anyway, My question is, while I am pretty sure my posture is correct for the deadlifts, I don't seem to feel it in my hamstrings. I have upped my weights to 35lbs., and still don't feel anything. Today I did Leaner Legs and decided not to stop the deadlift at my knees but go about an inch above my ankles. Finally! I felt it! Unfortunatly, I don't know if this is the right form and that's the #1 priority. Also, after almost 10 years of ashtanga yoga I am really flexable, this may play some part in this.? So I guess my question is, is it okay to go that far down? Thanks in advance, Deanie

 

[clareMc]

I too am very flexible with very strong hamstrings and a greater range of motion than Cathe shows for deadlifts so, yes, I go deeper, as you do, to just above the ankles.

I am sure it is OK because in Gym Style Legs Cathe does a form of deadlifts that goes below the level of the step, i.e. the degree of range of motion we are talking about.

If your back is strong and you feel no twinges, keep going.

Clare

 

[Miss Lee]

I'm very flexible as well and have a greater range of motion for deadlifts. I agree with Clare's comments, as long as your form is good and you don't feel any discomfort I think it's probably okay, but I'd be interested to have Cathe's expertise on the subject.

Michele

 

[deanie]

Great! Big sigh of relief. I am interested in what Cathe will say, but I feel better, knowing I'm not the only one with this issue. So I think next week I will continue with going further down. My back has not told me to stop so I should be okay. Thanks so much, Deanie

 

[kathryn]

It may be possible for you to go deep with good form,, but always be aware of your back (even Cedie has a somewhat rounded back on the first deadlift she does on the riser in GSL). You should have the same upper body posture through all stages of the deadlift, just bending at the hips. If any rounding AT ALL starts, then you have gone too far. Keep a FIRM slightly arched (natural lordosis) posture in your back. Instead of concentrating on how far you are going down the leg, keep your focus on the entire posterior chain (back--stable--glutes and hamstrings--pulling and contracting).

Remember to stick your butt out and back when you go down. And when you come back up, think of pressing through your heels and hinging at your butt (so the glutes are bringing you up). Again, watch your lower back position. This is where some people break good form and risk injury, even if it's not a sudden-onset injury with immediate pain. You can think of leading with your chest while coming up rather than pulling from the back. That will help keep your lordosis. Do not think of this as a back exercise, even though the back will get some work out of it from staying in an isometric contraction. If you start thinking of it as a back exercise, you may tend to put some unnecessary and risky movement (curling and uncurling) in the back.

 

[deanie]

Thanks Kathryn, I am printing this out to refer to as I do the excersise, to make sure I have the right form. I think I do, but I love your detailed description- its great! Thanks again, Deanie