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Reactive Training -> RTS Questions -> Bad DL Form
Post Info TOPIC: Bad DL Form
Corey


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Bad DL Form
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Alright, unfortunately I don't have a video, nor do I have access to a camera to take one, but I hope that somebody can answer this: I have a tendency to make a slight lean forward on my DLs, and it makes it very difficult pulling the weight. What happens is I pull my rear end up fast, and then the rest of the weight is dependent on my lower back to pull it to the top. I've watched other people DL and I've watched movies, but I can't get the rear and lower back to align at the same time? Any suggestions on how to set up and pull?



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Dano


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I think (for the most part), this can be corrected by using ligher weights and pulling with said form (hips rising at the same rate as the shoulders). Learning to drive with the quads off the floor or "pushing through the floor" should be the intention.  It takes a little time to fix, but is fairly easily done. 

Weak hamstrings and lumbars can be a cause(mainly with heavier weights) but this is also fixed by taking the ego out of training the pull and using lighter weights with correct form.  A little extra back work-good mornings, "stiff-legged" pulls AFTERWARDS may speed the process.

Look at some GOOD videos of Olympic lifters pulling...find videos of REAL lifters not Youtube goofballs or videos of GOOD powerlifters pulling. You'll see the same thing. 

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BobW


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What Dano said.

I've used the cue "pull through your heels" or "keep your weight on your heels" to help a couple guys who had this tendency.

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