Question about "Deadlifts"

warchild2005

warchild2005

Cathlete
Luis G. Salazar

When doing Deadlifts....I feel it more on my lower back and not so much my glutes, Should I contract my glutes as I lift back up? I don't feel like im doing them right.
 
RE: Question about

I always thought deadlifts concentrated on the lower back and hamstrings. I am also curious to know this because now I am second guessing myself.
 
RE: Question about

>I always thought deadlifts concentrated on the lower back and
>hamstrings. I am also curious to know this because now I am
>second guessing myself.

I thought that they were for the lower back and hamstrings, too . . . .
Leanne
 
RE: Question about

Hey! I'm not Cathe but I find if I elevate my toes about 1-2inches I feel a better pull in my ham and glutes.
Repo
 
RE: Question about

A form pointer I haven't seen mentioned yet, is to make sure when you lower down, you think of not just bending forward at the hip, because that will place too much focus on the low back and hamstrings. Rather, mentally visualize pushing your butt toward the back wall. So, as you bend over, you're less of a straight L and more of a crooked L. Kind of like someone is pulling your butt back with a string. The difference in motion is slight but significant. Then, as you come up, focus on pulling your hips forward, thus pushing your torso up via the motion from your glutes. (I hope that makes sense). And, of course, think of contracting the glutes as you get to the top. If you do it right, you will totally feel it in your butt. Lessen the weight on your barbell for a few reps to get the feel for it. For that matter, if you're doing it correctly, you should be able to stand up at your desk, for example, and do this with no weights, and feel the contraction in your bum. Of course, keep you shoulders retracted, back straight, knees soft, etc. Practice with no weights - once you get the hang of it, you'll totally be able to home in on that bottom! I LOVE deadlifts!!
 
RE: Question about

Hi Luis! Deadlifts target mostly low back, hamstrings, and glutes. However, the glutes get called into play much more when the weight is heavier. Yes, you definitely need to contract the glutes as you straighten the pelvis to a verical position.

To be sure to fire those glutes, push your butt back as far as you can and keep the weight in your heels. Practice the technique with no weight, then light weight and then once your ready....heavy up to get those glutes screaming.

Good Luck!
 
RE: Question about

>A form pointer I haven't seen mentioned yet, is to make sure
>when you lower down, you think of not just bending forward at
>the hip, because that will place too much focus on the low
>back and hamstrings. Rather, mentally visualize pushing your
>butt toward the back wall. So, as you bend over, you're less
>of a straight L and more of a crooked L. Kind of like someone
>is pulling your butt back with a string. The difference in
>motion is slight but significant. Then, as you come up, focus
>on pulling your hips forward, thus pushing your torso up via
>the motion from your glutes. (I hope that makes sense). And,
>of course, think of contracting the glutes as you get to the
>top. If you do it right, you will totally feel it in your
>butt. Lessen the weight on your barbell for a few reps to get
>the feel for it. For that matter, if you're doing it
>correctly, you should be able to stand up at your desk, for
>example, and do this with no weights, and feel the contraction
>in your bum. Of course, keep you shoulders retracted, back
>straight, knees soft, etc. Practice with no weights - once
>you get the hang of it, you'll totally be able to home in on
>that bottom! I LOVE deadlifts!!

NY25, thanks for that tip of pushing your butt back. I have been having problems with my form on deadlifts and I just tried your suggestion out here at work and I can totally feel it in my hamstrings with no weights and not in my low back.

Thanks!
 
RE: Question about

All very good tips! The more hip extension as you move back up to vertical the more the glutes and hams get called into play, since the joint action of both muscles groups is to extend the hip from a flexed position. So, if you stop the weight at or just below the knees, the focus is more on the low back (I think Cathe even mentions this in one of her earlier videos where she places quarter deadlifts in with back work), but if you go lower you'll target the glutes and hams even more as you come back up to vertical. All of the muscles work together during the exercise; changing your position shifts the focus to different areas. The key to feeling it in your glutes is to stick your butt back, push through the heels, and increase the weight load as Cathe suggested. I found this exercise tough to master as a beginner but it's probably one of the best ham and glute exercises around!
 
RE: Question about

Deadlifts seem very easy for me. I can lift pretty heavy. I feel that I am doing them correctly. But sometimes I wonder if that may be the reason my lower back aches.:-(
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top