Problems and Solutions for the Conventional Deadlift:
Problem: My Lower Back Hurts Go see a Doctor or Chiropractor.
Seriously, don’t risk a serious injury to your lower back as this could put you out of training for a long time or worse; permanently.
However, I will say this. If you rely heavily on your back for your Conventional Pull, switching to Sumo Pulling for a while and bringing up your Hamstring and Glute Strength could solve your problem.
Pain is your indicator to STOP. Don’t ignore it. There is a big
difference between the pain of tired muscles (usually a dull ache) and the pain that accompanies injury to the lower back (usually sharp and shooting).
If switching to Sumo cures your problem (ie the pain goes away) then great. If not, take professional advice from someone qualified to deal with the lower back.
At the very least, read some of Stuart McGill’s stuff if you have lower back issues, or just wish to understand the anatomy of the area
better than you do now.
Exercises to bring up weak Glutes:
- Glute Bridge
- Single Leg Glute Bridge - Barbell Glute Bridge - Reverse Hypers
- Bulgarian Split Squat
Exercises to bring up weak Hamstrings:
- Leg Curls
- Band Leg Curls - Glute Ham Raises
- Reverse Hypers with a long strap
Now this is counter-intuitive; but it pays to remember that if your lower back hurts it often doesn’t mean that it’s weak. It often means it’s strong and over-used. (ie you have over-relied on it). That’s why the switch to Sumo and the emphasis on bringing up your Glutes and Hamstrings may help if you have lower back pain.
Problem: Weak Off The Floor
Pulling from a deficit can help with this problem. Simply stand on 1, 2 or 3” mats and pull your Deadlifts through an extended range of
motion for a few weeks. This builds tremendous starting strength and helps develop a strong grip.
I don’t recommend pulling from excessive deficits like 4” to 6”. This is because most athletes have enough problems trying to pull with good form from the floor or a 2” deficit. Above 3” and most athletes form goes down the toilet. The risk/benefit ratio is no longer stacked in the athletes favour.
So choose your deficit height carefully.
Another option is to try Box Squatting. If you are weak off the floor on your Deadlift then you need more starting strength. A correctly performed Box Squat (with a pause on the box) trains you the same way as the Deadlift. It builds static, overcome by dynamic Strength.
A third thing you could do if you are weak off the floor is to look at your training program. Could it be that you are doing too many rack
pulls and other partial movements and not actually pulling enough from the floor? If so, start pulling more from the floor. Sometimes the simplest solutions are the best.
Finally, too much accommodating resistance (bands and chains) can build the lockout at the expense of your strength off the floor.
Remember, you have to break the weight off the floor in order to have a chance of locking it out. So find some balance in your training if you use Bands and Chains.
Problem: Weak At Lockout
If you are weak at lockout, partial Deadlifts are a great way to work on this problem.
Don’t stroke your ego and pull from way above the knee, using a weight you will never pull from the floor. This will just fry your CNS and burn you out.
Partial Deadlifts work great from just below the knee. Pull from a Power Rack, Mats or Blocks. (Just be sure to use an old bar if you are pulling from pins in a rack, as you will bend the bar at some point.
Better to do this with a $150 bar than a $600 bar).
Also, be sure that your form during the partials is the same as if you’d pulled the weight from the floor. Don’t just pull wildly in order to get the weight up. For the partial work to carry over to your full range Deadlift you must match Deadlift postures at all times on both partial training exercises (like Rack pulls) and the regular Deadlifting from the floor.
Bands and Chains can also help build lockout strength by over-loading the top part of the movement (although I have never used this personally in my training, but I know plenty of lifters who have).
Problems and Solutions for the Sumo Deadlift:
Problem: My Hips Feel Beat Up
This is a common complaint from Sumo Deadlifters.
If you experience hip pain from Sumo Deadlifting and it’s there the first time you try it, then hip mobility drills will probably help you out because you are lacking the required mobility to perform the
exercise well.
Don’t use the Sumo Deadlift until you have gained enough mobility in the hips to do so pain free. There is nothing clever about training through easily avoidable pain.
However, if the hip pain has come on after you have been
performing the Sumo Deadlift for weeks or months on end, the solution may be different.
Switching to Conventional Deadlifts for a while could help out.
Also, bringing your stance in a little might be just what you need. If you Sumo wider than feels comfortable you may well bring on this kind of hip pain.
A good rule of thumb is to use a width of stance where in your start position you can still force your knees out and over your heels. If you film your Sumo and your stance is so wide that your knees are inside your feet, your stance is too wide.
Problem: Weak Off The Floor
If you are weak off the floor, deficit pulls can be a big help. Try standing on 1, 2 or 3” mats and pull from there. Do this for a few weeks and then switch back to a regular range of motion.
You should find that you have gained some starting strength off the floor and your grip will feel stronger too.
A second exercise that can really help the start of the Sumo Deadlift is wide stance box squats. The stance should be a similar width to your Sumo Deadlift. If you are doing these Box Squats raw, then just be careful you don’t beat up your hips by going too wide. A loose pair of briefs can be used to offer some support and protection to the hips (this applies even if you are a Raw lifter).
Problem: Weak At Lockout
Partial Deadlifts will help the Sumo Lockout. Partials are best performed with a conventional stance; even if you pull sumo.
Pull from the pins in a power rack, mats or from blocks. Just keep it real and pull from below knee height. (Pulling above the knee
becomes an ego stroke and a great way to burn you out).
The Deadlift lockout can also be improved with a lot of upper back and lat work.
Here are a few exercises you should try:
- One Arm DB Rows - Seated Hammer Rows - Low Pulley Rows (all grips) - Pulldowns (all grips)
- Pull ups/Chins
- Shrugs (use DB’s or a BB)
The Kettlebell Swing
I’ve included the Kettlebell Swing at the end of the Troubleshooting section because it’s a great move to help improve your Deadlift, regardless of whether you pull Conventional or Sumo.
And if you’re a beginner it’s also a great introduction to Deadlifting.
The Swing, (if performed correctly), will teach you to arch your lower back, keep the trunk tight and be extremely explosive with your Glutes and Hamstrings.
Here’s how it works:
Pick up a Kettlebell (KB) off the floor and hold it at arms-length.
Assume a fairly wide stance (outside shoulder width) and let the KB hang between your legs. Turn your toes out 25 to 45 degrees.
To initiate the Swing, take a deep breath of air into your belly and keep your abs flexed hard throughout.
Now lean over, keep your lower back arched and let the KB swing between your legs. Only allow the legs to bend slightly. When you feel a stretch in your hamstrings reverse the movement by violently snapping the hips forwards.
How high you swing the KB is a product of how hard you snap your hips through and the weight of KB you choose to use. Your arms are passive in the Swing and if you feel it in your shoulders then you are using too much Delts and not enough hips.
Do not turn your swing into a shoulder raise!
This movement takes some practice, but it is well worth it. You should feel it in your hamstrings and Glutes. If you feel it in the Lower Back you are not doing it right.
Start with a 16kg KB or 24kg KB and work up. Get your form down first though. Various set and rep ranges can work well on this movement (so experiment and find what works for you).
2 things to remember about the Swing:
- It’s an assistance movement; so don’t use it instead of your regular Deadlift work
- It’s not a Squat pattern! Those fitness babes are late night infomercials are not doing it right. The Swing is a Deadlift
pattern. Remember: sit way back, shins stay vertical, knees only bend slightly and it’s all in the hips.
For more information on Kettlebells visit www.dragondoor.com