T Nation

Find it Hard to Get Into Proper Deadlift Postion


#1

I find it really hard to get to get into the bottom position of a deadlift and keep a neutral (or close to neutral) spine. And if I do I lose position as soon as I pull.
It kinda looks like a bump in my lower back, just above my trunk and sometime my upper back rounds as well. Its just ugly. The upper back rounding I can stop through just pushing my lats and shoulders down but the lower back rounding I can’t stop.

However I feel like if the Bar was just up a little higher I could get in position. Keep in mind I’m very weak so the weights aren’t even full size (I am also only 13). Should I elavate the bar a little, or is there some mobility I can do.

Please all suggestions would be appreciated.


#2

What do you mean the weights aren’t full size? As in you can’t deadlift a plate so you’re just using smaller weights?

Getting in position for a deadlift isn’t really supposed to feel comfortable. A lot of people post on here thinking they’re having technique issues when its really not bad at all. Post a video if you want.


#3

Yeah they aren’t full plates is what I mean, and if I do you use full plates it is also more like a block pull.

And It isn’t overly uncomfitable to get down into the hole, but It is just hard to get a proper neutral back during the whole lift (excluding the top).


#4

I don’t understand this… Its not a block pull unless you are actually pulling off an elevated surface. Are you trying to tell me that your 45-lb plates are larger than standard plates?

Probably better off just posting a video so we can see what the problem is


#5

Definitely need video.


#6

Round shoulders and lock them in place against your ribcage before you start, brace your abdomen and get SERIOUSLY tight before you pull. Also, make sure you don’t use a “palm grip” on the bar - you should keep the bar gripped in the groove where your fingers meet your palm, not against your palm / heel of palm as in a press.


#7

I mean that it elevates it to mid shins, meaning the ROM is shorter due to me being quite short.

Anyway, I’ll post video when my next DL session occurs


#8

45’s put the barbell 8.75 inches, or 22.22 cm from the ground.

If you are using smaller plates, I think you’d be fine to elevate the bar to “standard height.”

If you have trouble at that height, feel free to raise the barbell a little higher. Get comfortable, and work your way down. Lots of strong dudes do this.


#9

Cheers… will do.
Thanks for all the help guys.