Benway - how do you feel anterior peliv tilt can affect the deadlift?
challer1 - how would I fix hip internal rotation…I saw some exercises on youtube of people having their knee’s together and pushing their legs outward…would you recommend that?
I do mobility 3x a week for hips (leg swings, back front side, duck under hurdles…but I’m guessing that would all be external…
Do you have any suggestions for me? It’d be greatly appreciated![/quote]
I could try to answer your question regarding hip internal rotation. The external rotators are the ones that rotate your femur bone outward, the internal ones do the opposite. The youtube exercise you are referring to are for strengthening the external rotators.
challer1 is referring to internal rotation mobility, or to rephrase it, external rotator flexibility.
What happens with sumo DLs (which incidentally happened to me) is that your hips (or more precisely, your femur bones) are locked externally rotated.
Over time, your external rotators shorten and become inflexible (and your internal rotators typically but not always lengthen and become weaker.) In my case, not only my external rotators got inflexible, but the right one got more inflexible than the left one. That put tremendous pressure on my back when squatting, finally getting several L disks herniated when grappling.
So, if you are doing kicking sports (or anything that requires a lot of hip mobility), you would do well in stretching the external rotators. The stretching movements that you want are opposite to the youtube exercise you were referring to.
The way I stretch mine (which I have to every single day since I screwed up my back) is like the one on the link (with the dude laying down), but with both knees being brought together simultaneously. My wife assists me by pushing the knees together.
It helps to keep your heels touching the floor and nothing else of your feet. If you try to keep your feet planted on the floor when doing the stretch, that will put a lot of stress on the knees.
The other thing you want to check is that if you are using a mixed grip when dead lifting, to remember to switch hands on every set (to avoid developing hip and torso imbalances.)
As for the vid, good lifts. Your back rounds up but just a little. If there is any rounding on the lower back, it’s very negligible. It will help if you really look up and by lowering your but a bit just before doing the pull if you still feel concerned about rounding up.
There is this strongman dude from Russia (his name escapes me) and he rounds his upper body (from shoulder blades up) noticeable when doing a dead lift. Some people pull better like that so go figures.