Yeah that’s called hips shooting up. That’s pretty common. I realized for me that was a posterior chain and hamstring issue specifically. Lighter weight deadlifts with a pause below the knee really helped.
This works maybe with lower weights but as soon as he starts using more weights, he will start lift like before. The body will always lift in his strongest position. His problem is long legs/ femurs…
@@rudwaan6474 I stopped deadlifts. If you are not a powerlifter there are better exercises for muscle building. Longevity and health is more important than forcing your body to do for your anatomy awkward exercises and injuring yourself
Yea thats his prblem but he can make it work if he wants to. Saying "just get rid of it" is pretty dumb IMO what happens if he dsnt want to? You provide no alternatives? He can learn some upper back rounding to get into a for favourable position or he could just be a wider stance squat deadlifter (not sumo). Many much stronger people than you or I use these techniques.
I do that now, since the another short you post about it. I wiggle my ass to sit in my hips, feel my glutes and hams, then deep breath, tighten everything and pull. I haven't got my 1rm increased, but the load goes away from the lower back
The deadlift is in my opinion one of the most complicated lifts to learn and to perfect It has made me my lower body strong but it took years for me to get the form that works best for me and honestly it will always be a matter of constant tweaking because over time you’ll start to develop bad habits and is time to drop the weight and focus on form again but in my opinion the deadlift is one of the best exercise along with the squat for overall body development
I actually went from the same issue to sometimes but not always having more problems with pulling mostly through my glutes. Only way I really combatted this was slightly crouching down more and imagining pulling through my hips to get the hamstrings activated more.
I always take my time with deadlifts and walk myself through the steps. First, keep the butt low with shins against the bar. Second, tighten the upper back, as if trying to bend the bar in half. Third, push down into the floor and push the hips in as the bar passes the knees, keeping the back straight.
Thanks for your content man I just started working out again after a really bad low back injury (5mm herniated disc) And I’m learning how to perfect my form before i start putting on some weight on the bar I really thank you for giving all these advices for people like me that sometimes we are not able to afford personal trainers or physical therapy 🙏🏽
such a great tip and assessment. The push part of the lift prevents your back from pulling in the beginning. Game changer for me after having to learn the hard way. 😅
Ah yes the nocebo of "back strain" from a higher hip start position. Just so everyone is aware, low back stress is not inherently a bad thing, it's thinking low back strain/stress is damaging your spine that's a bad thing. The spine will adapt over time to the stresses placed upon it like any other tissue or region of the body, and by "protecting" it from positions that place tension and stress on it the more we are likely to experience pain when we need to require its involvement during a heavy set(s) or in real life. There's a great paper published this past year by Howe and Lehman that discusses "getting out of a neutral" spine position and presents research that a slightly flexed spine, when adapted to over time with progressive loading, may be superior to the neutral spine position we're often told to achieve. Good read definitely recommend
I’ve always had so many questions and doubts about the philosophy of “no exercise is inherently bad/every position should be trained.” In regards to deadlifting: during flexion (or rounding) the back is essentially relaxed, meaning that the muscles aren’t being used; whereas with a neutral spine, the muscles of the low back are engaged and the back is flattened and obviously engaging a muscle ensures that it can gain strength. In other words, how can the lower back gain strength when it’s rounded and therefore not engaged?
@@mdwv872 so it's not necessarily about leaving the low back relaxed fully, I'll explain. So the article I mentioned mostly talks about mid and upper back flexion but there have been other studies that look at low back rounding even with modest loads of 70% of 1rm for low rep sets and found in advanced lifters that low back rounding was inevitable. The article by Howe and Lehman does mention dorsal lumbar fascia being an incredibly strong passive tissue that can assist with the active shortening of the spinal erectors which is more powerful in the flexed position compared to an isometric contraction. To answer your question, the back is still engaged when in flexion via tension and the passive tissues like ligaments, fascia, and discs can adapt to the stresses and become more resilient to the flexed position.
I had this same problem, then I watched Eddie Hall set up for his big dead lift. That was the beginning of the change, setting back into the lift. It didn't take as much weight either to feel the glut had been used differently, after the workout.
I had a similar problem until realized I was over arching on squats and deadlifts. Once I started focusing on pulling my ribs down more it got a lot better.
And here I aggravated my left si joint at the gym again….. never thought of using my cheeks(just like the plank). Love your videos man. Won’t make the same issue a third time.
Doing deadlifts with a hex bar that has a hook grip is better, safer, more comfortable, and achieves the same results. It's much easier to keep your back straight while you have the weight distributed on your hands while they are at the sides of your body. One of the biggest misconceptions and complaints about the hex bar deadlift is that you can't go as deep with it compared to a conventional barbell deadlift, which isn't true. To go deeper with a hex deadlift, instead of using 45lbs weights, use either 35lbs or 25lbs weights depending on how deep you want to go. Another option is to just stand on a platform.
this is perfect timing. i was doing deadlifts at 155 lbs, and in the middle of my 3rd set, i felt a sharp pain right in the middle of my lower back. and i also have a high hip start position, as i noticed before that my hips almost always raised faster than my legs. i'll give this a try next time i deadlift.
I swear a band attached to the bar at one of the edges and using that to dead lift leaves my hamstrings sore for days without feeling anything on my back at all. Yet, you don’t hear anyone talking about it. Focus on the stretch under load. You need to feel the stretch, simple.
I did deadlifts just fine last Thursday with 225lbs (3x10); and then when I was warming up on squats with 135lbs, I felt a pop in my lower right back and was in excruciating pain for the next two days. I’m going to wear the belt at all times when doing deadlifts or lower body from now on.
Hi, ive been following your Adam routine for about 5 months but decided I wanted to workout more overall muscles (such as legs in this) however I just cannot get the form correctly for a deadlift without hurting my lower back. Is there anything I could substitute for deadlifts or should I spend more time getting better form? Thank you
I was doing deadlifts and my lower back hurt so much for days. When I am driving I feel the pain in my back building up so much I have to pull over to get out of the car seat
You jacked your sh!t up pretty good huh. The solution to what ails you interestingly enough lies within the deadlift, the very lift that shook your spine. Proper mechanics will heal you.
Lazy glutes are a thing. Them glute bridges this doctor recommends worked wonders for me, getting them to be properly engaged through our the lift. So much so they take over squats now 😂 Can't complain
I had a question, applying these queues works for me, but I also end up in a position where my quads get really pumped up and burn. I feel like I'm squatting my deadlift
That's on point... but i can't solve that completely cause my body proportions, long torso, short femurs, average arms... i can make my glutes work only with sumo DL, when i do conventional my spinal erectors are literally cramping.
I am trying to lower my hips too, but I had damn long legs, so it is very difficult for me to lift it from more "seated" position! At the same time, I feel some pain in the very lower part of my back, like in the coccyx area, deep inside, almost like a pelsiv/hip joint level. What do I do wrong :/
Now i started getting in a better starting position but my glute on the right side just hurts horribly not on the top but near my hamstring but not on the left how can that come ?!
Warm up doing partial step ups, feel your whole leg (is an unilateral exercise), then you can feel them in the initial position. You gotta try to "sit" in your posterior chain.
That's my problem people always say stuff like this and I never know what it means. Having that issue with kettlebell swings when people say to do certain things
@@vgamedude12 you might need to do some prehab work. Having hip impingement force me to get a better warmup, so perfect my technique, and know what every part of my body does at the moment to lift. I got this from squats, but incorporate these cues to deadlifts was easy cake after it.
@@vgamedude12 for kettlebell swings, wstch alec enkiri, by far the best videos about it imo. That movement isn't really difficult, so you can focus in what it matters (hip push).
I've seen some people say that high hips help deadlift more weight, and a lot of them don't seem to have back issues. Are there any biomechanical reasons for this?
Exactly; people often do typically need a higher hip position to help create/maintain tension and avoid energy leaks. For some reason, he never offers higher hip position as a solution (in any of his deadlift vids) and I'm not sure why.
@@splendidninja1378 in the video, Dr. Horschig doesn't say anything about high hips. The root cause was excessive back movement at the start of the lift. The solution is to reposition so that the bar touches the shin and the weight is on the middle part of the foot. This setup allows for the glutes to engage. The fact that it marginally lowered the man's hips is due to his proportions. People with longer femurs will have higher hips.
Long femurs = high hips. What he showed in the video works maybe just with lower weights. Put more weights on the barbell and his hips will shoot up again
@@ChasmChaos he explicitly pointed out that he had a higher hip position (not saying it was the issue, but he did point it out). The point I was making is that he seems to have an aversion to cuing higher hips for people in a lot of his deadlift videos. It is something that people with longer femur have to typically keep in mind, but anecdotally, I've seen it help a lot of people of varying biomechanics as well.
That's funny that he's apparently started with a high hip position which was not considered good. When I watch the mark riptoe videos he always says if your hip drops down you're doing it wrong. That lift is such a complex exercise and it's hard to know exactly what is the right form. Right now with my current form my lower back doesn't hurt anymore from deadlift so I must be doing something right. I only wish I knew what it was...
I think it all depends on your body proportions. You need to adjust enough so that your legs and glutes do the lifting, and not your lower back. So whatever position your hips need to be in to achieve that result, that’s your ideal starting position. There can’t be a one size fits all rule. Humans come in all shapes and sizes. What works for one individual won’t necessarily work for the next.
From a powerlifting perspective many prefer his form to yours because its generally stronger. I think the way you do is better for building muscle but wont make him his strongest.
Watched this video. Squatted and had nil back pain. Focused on the breath work and the bar path. Never felt as strong. Pushed my old PB and it felt super light, could’ve probably lifted more but I’ll save that for the next round 💪🏽 Thank you
His hips gonna shoot to the heavens once he lift heavy weight off the floor. That is his natural position, often some people have that levrages. With new postion he won't be able to generate more power.
Take the masks off and just rip that shit off the floor. Those too concerned about form will never reach their maximum potential. I recently ripped 222.5kg off the floor many tell me it was awful form. Most likely they not in the top 2% . If your too week to lift a certain weight don't lift it or you'll hurt yourself no matter what foam you use
![[Full Episode] Hell's Kitchen Thailand EP.15 | 19 พ.ค. 67](http://i.ytimg.com/vi/Mx0ColswPls/mqdefault.jpg)
We could all use a PT like this
you would be better off training on your own
@@robbertvandermeijden how so?
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven.
@@mariomirquis9393 thanks
Ye but we got those weird ass hex bars
It's good to record yourself while deadlifting. I notice when I lifted heavy that my hips would slightly go up before my legs as I did the deadlift
Yeah that’s called hips shooting up. That’s pretty common. I realized for me that was a posterior chain and hamstring issue specifically. Lighter weight deadlifts with a pause below the knee really helped.
@@AnthonyBolognese710what weight percentage of your 1rm would you do for paused deadlifts below knee ?
@@BenjieWinney For me I just drop a plate from my deadlifts work set and use that after my work sets. Others might have an actual percentage.
Wish I knew this before getting lumbago
It’s slow and painful death my brother
Lumbago, its a serious condition!!!
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven.
I-It’s the lumbago
the thing that helped me was thinking about "sinking" my hips
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven.
@@mariomirquis9393 he will deadlift his way into heaven
This works maybe with lower weights but as soon as he starts using more weights, he will start lift like before. The body will always lift in his strongest position. His problem is long legs/ femurs…
Im having the same problem as him tbh. What could be done about this?
@@rudwaan6474 same here
@@rudwaan6474 I stopped deadlifts. If you are not a powerlifter there are better exercises for muscle building. Longevity and health is more important than forcing your body to do for your anatomy awkward exercises and injuring yourself
Do hexbar deadlifts. They’re so much safer and better
Yea thats his prblem but he can make it work if he wants to.
Saying "just get rid of it" is pretty dumb IMO what happens if he dsnt want to?
You provide no alternatives?
He can learn some upper back rounding to get into a for favourable position or he could just be a wider stance squat deadlifter (not sumo). Many much stronger people than you or I use these techniques.
Same issue for years. I started using resistant bands around my knees or calves to help engage my hamstrings and glutes. Works like a charm.
I do that now, since the another short you post about it. I wiggle my ass to sit in my hips, feel my glutes and hams, then deep breath, tighten everything and pull. I haven't got my 1rm increased, but the load goes away from the lower back
Have you got a bigger dl now?
@@bruh_gains3073 no, i haven't trained dls for a while.
The deadlift is in my opinion one of the most complicated lifts to learn and to perfect It has made me my lower body strong but it took years for me to get the form that works best for me and honestly it will always be a matter of constant tweaking because over time you’ll start to develop bad habits and is time to drop the weight and focus on form again but in my opinion the deadlift is one of the best exercise along with the squat for overall body development
And then... you have the snatch, clean and jerk
I actually went from the same issue to sometimes but not always having more problems with pulling mostly through my glutes. Only way I really combatted this was slightly crouching down more and imagining pulling through my hips to get the hamstrings activated more.
I always take my time with deadlifts and walk myself through the steps. First, keep the butt low with shins against the bar. Second, tighten the upper back, as if trying to bend the bar in half. Third, push down into the floor and push the hips in as the bar passes the knees, keeping the back straight.
You are so good at explaining all of this.
Thanks for your content man
I just started working out again after a really bad low back injury (5mm herniated disc)
And I’m learning how to perfect my form before i start putting on some weight on the bar
I really thank you for giving all these advices for people like me that sometimes we are not able to afford personal trainers or physical therapy 🙏🏽
such a great tip and assessment. The push part of the lift prevents your back from pulling in the beginning. Game changer for me after having to learn the hard way. 😅
He went from deadlift to half squat lol
Ah yes the nocebo of "back strain" from a higher hip start position. Just so everyone is aware, low back stress is not inherently a bad thing, it's thinking low back strain/stress is damaging your spine that's a bad thing. The spine will adapt over time to the stresses placed upon it like any other tissue or region of the body, and by "protecting" it from positions that place tension and stress on it the more we are likely to experience pain when we need to require its involvement during a heavy set(s) or in real life. There's a great paper published this past year by Howe and Lehman that discusses "getting out of a neutral" spine position and presents research that a slightly flexed spine, when adapted to over time with progressive loading, may be superior to the neutral spine position we're often told to achieve. Good read definitely recommend
I’ve always had so many questions and doubts about the philosophy of “no exercise is inherently bad/every position should be trained.” In regards to deadlifting: during flexion (or rounding) the back is essentially relaxed, meaning that the muscles aren’t being used; whereas with a neutral spine, the muscles of the low back are engaged and the back is flattened and obviously engaging a muscle ensures that it can gain strength. In other words, how can the lower back gain strength when it’s rounded and therefore not engaged?
@@mdwv872 so it's not necessarily about leaving the low back relaxed fully, I'll explain. So the article I mentioned mostly talks about mid and upper back flexion but there have been other studies that look at low back rounding even with modest loads of 70% of 1rm for low rep sets and found in advanced lifters that low back rounding was inevitable. The article by Howe and Lehman does mention dorsal lumbar fascia being an incredibly strong passive tissue that can assist with the active shortening of the spinal erectors which is more powerful in the flexed position compared to an isometric contraction. To answer your question, the back is still engaged when in flexion via tension and the passive tissues like ligaments, fascia, and discs can adapt to the stresses and become more resilient to the flexed position.
@@Parker_Miller_M.S. that’s fantastic information man, thanks a lot for that response.
I had this same problem, then I watched Eddie Hall set up for his big dead lift.
That was the beginning of the change, setting back into the lift.
It didn't take as much weight either to feel the glut had been used differently, after the workout.
Finally a video straight to the point thank you!
THANK YOU!!! I just mildly strained my back and was wondering why
I had a similar problem until realized I was over arching on squats and deadlifts. Once I started focusing on pulling my ribs down more it got a lot better.
Just leant so much in this video thank you I've had this problem
I use a hinge deadlift to specifically work my lower back. I use various forms of squats for the legs. Weighted pistol squats are glute killers.
And here I aggravated my left si joint at the gym again….. never thought of using my cheeks(just like the plank). Love your videos man. Won’t make the same issue a third time.
I have this problem too, in fact I deadlifted two days ago and heard a pop in my low back, it did not feel good and now my low back feels stiff.
F
Rip your disc
Keep moving around and it will get better. Alan Thrall has a video from a few years ago about that same issue.
Deadlifting only hurts when I try to follow these videos about "optimizing"
Doing deadlifts with a hex bar that has a hook grip is better, safer, more comfortable, and achieves the same results. It's much easier to keep your back straight while you have the weight distributed on your hands while they are at the sides of your body.
One of the biggest misconceptions and complaints about the hex bar deadlift is that you can't go as deep with it compared to a conventional barbell deadlift, which isn't true. To go deeper with a hex deadlift, instead of using 45lbs weights, use either 35lbs or 25lbs weights depending on how deep you want to go. Another option is to just stand on a platform.
this is perfect timing. i was doing deadlifts at 155 lbs, and in the middle of my 3rd set, i felt a sharp pain right in the middle of my lower back. and i also have a high hip start position, as i noticed before that my hips almost always raised faster than my legs. i'll give this a try next time i deadlift.
this made a huge difference for me. especially touching the barbell to under my knee.
Yeah, no. Whenever someone verifies I am using “perfect” form, my lower back hurts.
Great tip! 👌🏽
Imagine having Aaron as a friend or gym bro
I swear a band attached to the bar at one of the edges and using that to dead lift leaves my hamstrings sore for days without feeling anything on my back at all. Yet, you don’t hear anyone talking about it. Focus on the stretch under load. You need to feel the stretch, simple.
I get told often that I'm using my glutes/hips too much. After lifting heavy, I feel even soreness in my glutes and back the next day.
This is my problem. I always feel that my lower back did all the work. I am going to focus on engaging the hip.
I mean. Deadlifts also work your lower back and lats. So it’s not completely out of pocket to feel your lower back doing some work.
I did deadlifts just fine last Thursday with 225lbs (3x10); and then when I was warming up on squats with 135lbs, I felt a pop in my lower right back and was in excruciating pain for the next two days. I’m going to wear the belt at all times when doing deadlifts or lower body from now on.
Just what I needed.
Hi, ive been following your Adam routine for about 5 months but decided I wanted to workout more overall muscles (such as legs in this) however I just cannot get the form correctly for a deadlift without hurting my lower back. Is there anything I could substitute for deadlifts or should I spend more time getting better form? Thank you
My back hurts when I do deadlifts
Considering the insane complexity of deadlifts, why are the, still done? Do the rewards really outweighs the risk of ruining your back?
I was doing deadlifts and my lower back hurt so much for days. When I am driving I feel the pain in my back building up so much I have to pull over to get out of the car seat
You jacked your sh!t up pretty good huh. The solution to what ails you interestingly enough lies within the deadlift, the very lift that shook your spine. Proper mechanics will heal you.
ego lifting
Lazy glutes are a thing. Them glute bridges this doctor recommends worked wonders for me, getting them to be properly engaged through our the lift. So much so they take over squats now 😂
Can't complain
I had a question, applying these queues works for me, but I also end up in a position where my quads get really pumped up and burn. I feel like I'm squatting my deadlift
Dopest shorts on TH-cam
That's on point... but i can't solve that completely cause my body proportions, long torso, short femurs, average arms... i can make my glutes work only with sumo DL, when i do conventional my spinal erectors are literally cramping.
I am trying to lower my hips too, but I had damn long legs, so it is very difficult for me to lift it from more "seated" position! At the same time, I feel some pain in the very lower part of my back, like in the coccyx area, deep inside, almost like a pelsiv/hip joint level. What do I do wrong :/
So why not just squat instead?
Personally I do deadlifts for my back so I don't understand what his goal is
Basically, sit into the deadlift
The risk versus reward with deadlifts just isn't worth it imo.
Once the weight gets heavier everything will fall apart.
Watch Coan deadlift lesson instead.
Now i started getting in a better starting position but my glute on the right side just hurts horribly not on the top but near my hamstring but not on the left how can that come ?!
How do I engage my hips and glutes?
Warm up doing partial step ups, feel your whole leg (is an unilateral exercise), then you can feel them in the initial position. You gotta try to "sit" in your posterior chain.
Drive your knees out also, that will help maximally activate your glutes
That's my problem people always say stuff like this and I never know what it means. Having that issue with kettlebell swings when people say to do certain things
@@vgamedude12 you might need to do some prehab work. Having hip impingement force me to get a better warmup, so perfect my technique, and know what every part of my body does at the moment to lift. I got this from squats, but incorporate these cues to deadlifts was easy cake after it.
@@vgamedude12 for kettlebell swings, wstch alec enkiri, by far the best videos about it imo. That movement isn't really difficult, so you can focus in what it matters (hip push).
I've seen some people say that high hips help deadlift more weight, and a lot of them don't seem to have back issues. Are there any biomechanical reasons for this?
Exactly; people often do typically need a higher hip position to help create/maintain tension and avoid energy leaks. For some reason, he never offers higher hip position as a solution (in any of his deadlift vids) and I'm not sure why.
People with long femurs often have high hips, which usually results in their backs being parallel to the floor as well.
@@splendidninja1378 in the video, Dr. Horschig doesn't say anything about high hips. The root cause was excessive back movement at the start of the lift.
The solution is to reposition so that the bar touches the shin and the weight is on the middle part of the foot. This setup allows for the glutes to engage.
The fact that it marginally lowered the man's hips is due to his proportions. People with longer femurs will have higher hips.
Long femurs = high hips. What he showed in the video works maybe just with lower weights. Put more weights on the barbell and his hips will shoot up again
@@ChasmChaos he explicitly pointed out that he had a higher hip position (not saying it was the issue, but he did point it out). The point I was making is that he seems to have an aversion to cuing higher hips for people in a lot of his deadlift videos. It is something that people with longer femur have to typically keep in mind, but anecdotally, I've seen it help a lot of people of varying biomechanics as well.
Touching shin to bar causes shin bruising for me
If you start with the bar touching your shins, how do you complete the movement without scrapping your shins? Ouch! 😢 😣
Its normal when i do deadlift and i feel pain in my hamstring and glute and the low back?
That's funny that he's apparently started with a high hip position which was not considered good. When I watch the mark riptoe videos he always says if your hip drops down you're doing it wrong. That lift is such a complex exercise and it's hard to know exactly what is the right form. Right now with my current form my lower back doesn't hurt anymore from deadlift so I must be doing something right. I only wish I knew what it was...
I think it all depends on your body proportions. You need to adjust enough so that your legs and glutes do the lifting, and not your lower back. So whatever position your hips need to be in to achieve that result, that’s your ideal starting position. There can’t be a one size fits all rule. Humans come in all shapes and sizes. What works for one individual won’t necessarily work for the next.
From a powerlifting perspective many prefer his form to yours because its generally stronger. I think the way you do is better for building muscle but wont make him his strongest.
Longevity.
So is it like doing squat position?
Watched this video. Squatted and had nil back pain. Focused on the breath work and the bar path. Never felt as strong. Pushed my old PB and it felt super light, could’ve probably lifted more but I’ll save that for the next round 💪🏽 Thank you
Just use a trap bar
Please do one for sumo deadlifts
But...without face mask...you can't do proper dead lift.
God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven.
Sumo squat is a great beginners exercise that helps isolate the glutes and give proper form in MY experience.
More guys should borrow some soccer friends shin pads?
👍🏻👍🏻👍🏻
what is engage the hips?
Does head positioning matters ?
Nope
NEEDS A CHIROPRACTOR ADJUSTMENTS
0:07
Probably better to not even do deadlifts to start with
His hips gonna shoot to the heavens once he lift heavy weight off the floor.
That is his natural position, often some people have that levrages. With new postion he won't be able to generate more power.
Who the hell wears a mask
Cat back is what most deadlifters do. It's the preferred method by any PT and chiropractors.
Also don't do deadlifts with a mask on
Take the masks off and just rip that shit off the floor. Those too concerned about form will never reach their maximum potential. I recently ripped 222.5kg off the floor many tell me it was awful form. Most likely they not in the top 2% . If your too week to lift a certain weight don't lift it or you'll hurt yourself no matter what foam you use
Weak
Awful advice
If you suggest weighted good morning, it can help so much too