Tall deadlifter

Rawgrip

I always had troubles int he compound lifts dead lift, squat and so on this is mainly of my height. I m 6'3-4 (a basketball player) long torso, medium arm length and medium- long leg length as you can probably see i wasant made the dead lifting type.

For the last couple years I've been trying to rack up the numbers whilst keeping an OK form. Now looking back at my videos in training i can clearly see rounding of the lower back ( a little) and rounding off the upper back. I've been doing allot to try and fix this, improving my flexibility, lifting lighter weights (form still ok but not the best)

I finally wondered could it be the way i lift. I use the conventional type mid leg spread and so on. I wondered should i try sumo, i haven't really tried it fully. Is there any major differences in both styles and is there any proper instructional videos or articles on this?

I would love to hear from any tall lifters

crazycal1

you could try sumo-
i beleive it suits taller lifters.
have you ever tried lifting with a trap bar?
you could also try conventional partials...(you juts end up using more weight eventually-so its all good)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Pikey

I lifted most of this from some posts I put on THS he had similar issues, he's 6'4" it's a long way down to the bar from that height...Most peoples dead lift is way in front of their Squat until they are a very experienced powerlifter.

A really common mistake is to drive from the legs first ending up with the bar just beneath the knees with legs more or less straight and then a huge amount of strain is thrown onto your lumbers to finish.If you are ending up with legs straight and back bent try concentrating on moving the weight off the floor driving from your hips, pushing them through as the bar moves up – this puts your back in the right movement.

Do you use a power belt mate? If not give it a go the extra support around the stomach takes some strain of your lumbers?

Ps for once I know what I'm on about I was a powerlifter for years and once went for a world record attempt on the deadlift. I've also completed a BAWLA coaching course although years ago. If you are struggling with it big time I could come across to the good side of the M1 and take a look at your form sometime. ;-)
To try and talk through how to do the lift correctly

First thing is grip if you are power lifting training you’ll want to grip with knuckles over bar in one hand and knuckles under in the other , this limits the bars tendency to roll out of your grip. If you aren’t bothered about competition feel free to use straps and go for knuckles over the bar. I prefer a width just over shoulder width for a start let your arms relax at your sides standing straight and whatever width they centre at use that (neutral width), as you get into it you can try differing grips till you find your preference.

The next thing and probably more important is foot wear, you want flat footwear, boots or not is your choice, many power lifter use ballet shoes, myself I never got on with them preferring the ankle support from a lifting boot, Otomix bodybuilding boots are fine but running shoes are terrible. The reason foot wear is important is you should centre the weight over the middle of the foot and drive through the middle of the foot. If the weight is predominantly through the balls of your feet the weight will drift out in front causing way too much strain on your lower back, if the weight is mainly through your heels the weight will drag up your shins causing friction and grazing - ouch!. So running shoes all being equal would raise the heels and put the weight forward of ideal throwing undue stress on the lower back. Proper alignment will let the bar stay close to the body and allow the hips to come into play as soon as the bar comes over the knees.

So grip the bar, bar over the middle of your feet, tuck your back in with hips behind the bar shoulders over and slightly forward of the bar. Tense your core muscles (abs and lumbar prior to pulling the bar) Drive smoothly and slowly through the middle of your feet and at the same time slightly reducing the angle between your shoulder and vertical. The pull should be smooth and steady never snatched at or jerky and never fast. This should stop you ending up with the bar at your knees legs more or less straight etc. When the bar reaches your knees you should start to drive your hips up and in which will result in you standing upright holding the bar. Don’t rotate the shoulders back this is asking for injury.

rawresultsgym

Pikey, just noticed at the end there you say about shoulders, do you mean dont push them back and stick chest out at the top of the lift? if so ive been doing it wrong thanks for the info!

Pikey

pretty much - you should be totally upright but not chest out and leaning back.

Rawgrip

Great great stuff man it will sure help me and others.

Off topic: Have you written before i.e training type of stuff, articles mainly?

SX Dave

top post pikey very helpfull, as iv always questioned my form.

and this proves it i very slightly roll my shoulders back @ the top of my lift. Be making sure im on good form tomorrow

Pikey

Hi Rawgrip, I've only ever written any training advice on here, but I do quite a lot of written
work in my job.

Cheers guys I'm glad I've been of some help.

Rawgrip

I tried sumo today, I felt way more natural and I pulled 20%-ish more

Would you be interested in writing for a training website and sharing your knowledge with others.

Pikey

Sure I'll give it a go.