I've been going ot the gym for a little while, using GZCLP on Perseus.
Been making steady progress (besides a longer dip after a nasty cold) but I still struggle with deadlifts, especially now that they're getting a bit heavier.
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I got a shit back and inherent anterior pelvic tilt, it's easy to tweak the lower back for me. I put a lot of emphasis on keeping it straight, neutralizing the tilt and bracing the core to support it.
Still, sometimes I feel the pinch near the sides of the lumba spine. Any advice to help with that would be phenomenal. -
I got stupid knees. They're not injury prone or anything, but they stick out. Several times now I bruised them pretty severely, mostly on the way down. The bar slides down the quads - as I learned it should - and then bonk into the tissue just above the patella before continuing around the knee.
What am I doing wrong?
Here's my form at the moment of impact
This is roughly where I hit and bruise
I can't help for #1. As for #2, you want the bar to slide against the quads on the way up, but on the way down, you want to bend at the hips first to clear the way for the bar such that you can safely just drop it. The bar should ideally not touch your legs at all on the descent.
hm definitely seeing conflicting advice about this.
Either way, it seems I'm bending my knees too early. Thanks for the advice to bend at the hips first!
It depends on if you want to do the eccentric/controlled descent or not. You don’t need to for powerlifting so people often don’t. It can be really good for training though.
If you’re just dropping it then get your legs out of the way, if you’re supporting the load and letting it down slowly then you definitely DO NOT want to suddenly shift the center of mass away from you. If that makes sense
That makes sense! I usually include the slow eccentric since I read it's great for building strength.
Yeah. It’s a little contentious on the deadlift for some reason. I guess because it tires you out and makes the next rep harder, and people are often training it near their max. Plus stuff like RDLs exist which arguably are better in this context. This is just speculation tho
Better in the context of incorporating slow descent?
Still got a lot of reading to do 😅
Yeah. That’s just something I’ve heard people say tho, I don’t really know anything
Aye thanks
Slow eccentrics are indeed very good, but you already gain a lot from pulling the weight up, so if a controlled descent leads to injury, you're going to be making less gains in the long term by doing them. If you can't do it without hurting yourself and you don't care about that specific movement, then the best thing you can do is to not do it.
In any case, you don't want the bar against your leg on the way down even with a controlled eccentric because then your thigh is supporting a good chunk of the weight instead of having the target muscles take all the load. You don't need to move very far out to clear your knees.