T Nation

Deadlifts


#1

I've just recently started deadlifting, but I find that I have trouble keeping the arch in my back and getting low enough to lift. I started doing sumo deadlifts, which I was easily able to do, but I was hoping to be able to do traditional deadlifting as well. Could it possibly be a flexibility problem? If so, how could I fix that? Or maybe it's just my form? I put my heels as far under the bar as possible, with my shins slightly touching the bar. My feet are a little bit wider than shoulder-width, with the toes pointing out. I know I don't really have a good question here...but I don't know what to ask, because I don't know what my issue is.


#2

can't get low enough to lift? Are your legs like 10ft long?


#3

Are you bending your knees at all??


#4

Although you should be able to get down to the bar with an arched back, powerlifters don't lift that way. Neither should the bar be close to your shins-it should be 1-2 inches away. What are your goals?


#5

I've been having the same issue lately. A few months ago I could get down low enough with too much trouble, but after HF training I tightened up a bunch (not enough stretching I suppose).

I find working on hip flexibility Pre-workout to significantly improve this problem at least short term (for about 30 minutes or so I have increased ROM). Focus on lengthening the hip flexors, hamstrings, quads, adductors, and calves via mobility drills/short static stretching and it should help a bit.

Until I can get low enough, I plan on elevating the bar slightly to maintain proper back posture and focus on pulling myself down into position to slowly lengthen ROM.


#6

Thanks Trogdor, I'll look into more stretching and see how that helps.