deadlift help, cyndie?

[cinza]

[font size="1" color="#FF0000"]LAST EDITED ON Jun-04-01 AT 12:48PM (Est)[/font][p]I have notice all sorts of variations on deadlifts...
straight legs
bent legs
lift from the floor all the way to standing
lift from the knees to standing
lift from the floor to almost standing
lift from wherever and press pelvis for extra glute
lift from where ever and never get hips all the way up..
etc....

the consistant rule seems to be protect lower back with a bit of a lordotic (sp?) curve and tip of the hips to the ceiling before lifting...

i have had my form checked and been told it is perfect.
BUT
i never seem to feel it in my hamstrings ... what am i doing wrong?.. i know my mindset includes working the glutes.....do i need to think about it differently?

is possible the balance of weight for good hamstring work verses not stressing the lower back is a problem ? i can do a 40 lb barbell and not feel the hamstrings but do feel the back.

what kind of weights do other people do?
waht kind of form do other people use....



thanks

 

[Nancy C]

Not sure I can help...

[font size="1" color="#FF0000"]LAST EDITED ON Jun-04-01 AT 12:49PM (Est)[/font][p]but it's one of the exercises that really requires extra thought in movement to get the most out of it...for me anyway;-).

I have the best luck when really digging in my heals and pushing up through them..all the time really feeling the stretch and contraction in the hamstrings. It's that tip from the hip thing that makes a difference as well..as long as you have your form perfect on your back, you've got your shoulders back..just focus on the that stretch behind the legs as you lower the bar and make sure you have the heals dug in and as you lift..use that same stretched muscle to contract and bring you back up. Once you find that groove..it'll click everytime. But it is tricky..been there, done that;-).

http://members.aol.com/_ht_a/naconfer/images/summervfnut.gif

 

[cinza]

RE: Not sure I can help...

ok.. i will be digging in the heels ( a good recommendation for everything i think!)
..... i will report back after giving it a try...

thanks

 

[Debra]

they're tough

While it might not add to Nancy's advice, check Cathe's form pointers. You can access them from her Home page. I had a tough time feeling deadlifts in the hamstrings too.

 

[Cyndie]

RE: Not sure I can help...

I like dead lifts because they are functional. This is how we use our hamstring muscles in everyday life. Done correctly it can help prevent back problems. With that said, I myself do not feel them in my hamstrings very much either. I can't seem to go heavier in weight because then my lower back is compromised. So what to do? Continue the exercises and also incorporate others for a good burn in the hamstrings. My two favorites are as follows:

1. Lay down and place heels on a step or physical therapy ball. Lift hips upward. This is a great one.
2. Take a very wide lunge stance. Back leg should be fully extended with torso flexed over front leg. Torso and back leg should form a straight line. Place dumbbells on the front quad. Lower hips so that front leg is in a ninety degree angle and then lift hips about three to four inches above knee. the range of motion is pretty small. Keep torso forward and try not to bend back leg as you drop and lift the hips. The front leg hamstrings and glute muscles are the focus. It is a little different movement but VERY effective. The key is to really step the feet apart--four to five feet depending on height. Try it out and get back to me if you have questions.

Cyndie

 

[cinza]

RE: they're tough

thanks...
i have done them with cathe and just read the pointers... (its good to find that resource)
but still i feel like i am missing something...it might be in my thinking...
maybe i will just have to keep experimening with them till it clicks... like wiggling ears
...
c

 

[cinza]

RE: Not sure I can help...

[font size="1" color="#FF0000"]LAST EDITED ON Jun-04-01 AT 01:43PM (Est)[/font][p]Great moves Cyndie...
i work in a plank back support position in pilates, lifting one leg while supporting everything on the other leg (facing the ceiling...its hard!!)..
Do you think this support would qualify as a substitute for support move you have suggested in your first suggestion?
i will go compare them.
..
the second move you suggest is brand new to me... i look forward to trying it at home.

May i ask you to help me with lunges in general?

i find i can do them with different emphasis on one leg or the other... pushing glutes or the heel to stand back up.

I imagine this is all good work for one thing or the other. ... but please tell me what is the formal techinque..

lets say i step forward with right leg... bend at all the right angles... 90 degrees over toe, back leg parallel with floor...

NOW what should i be doing..?
squeeze my left glute to press left quad forward?
and lift off with right heel into the ground to return to standing..??

I find i like to lift by pulling the left glute instead of right heel to pull everything..

if i step Backwards into a lunge do any of the rules change?

thank you again..
ps.
oh do you have anything you can tell me about comparing good mornings with deadlifts?