I’ve been going ot the gym for a little while, using GZCLP on Perseus.
Been making steady progress (besides a longer dip after a nasty cold) but I still struggle with deadlifts, especially now that they’re getting a bit heavier.

  1. I got a shit back and inherent anterior pelvic tilt, it’s easy to tweak the lower back for me. I put a lot of emphasis on keeping it straight, neutralizing the tilt and bracing the core to support it.
    Still, sometimes I feel the pinch near the sides of the lumba spine. Any advice to help with that would be phenomenal.

  2. I got stupid knees. They’re not injury prone or anything, but they stick out. Several times now I bruised them pretty severely, mostly on the way down. The bar slides down the quads - as I learned it should - and then bonk into the tissue just above the patella before continuing around the knee.
    What am I doing wrong?

Here’s my form at the moment of impact
Here's my form at the moment of impact

This is roughly where I hit and bruise
This is roughly where I hit and bruise

  • theunfounded@lemmy.oneEnglish
    2·
    1 year ago

    I’m not a doctor.

    Try adding a good full body warmup by rowing/jump rope etc for 5-10 minutes followed by a light weighted mobility drill like this https://youtu.be/liuvRkaVGhk?feature=shared

    Do the warmup and mobility drills everyday. Your focus needs to be on having good form, its not about speed or strength its about the motion. Do an extra set of 20 slow, easy good mornings opposite your daily mobility work, ie if you work out in the evening do the good mornings in the morning. You will increase that hinging motion by hundreds of reps every week and that will improve your ability to DL.

    Changing up your style of DLs after a progression cycle will help keep you from getting bored and incorporate different little muscles.