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

  • Carnelian@lemmy.world
    3·
    1 year ago

    It depends on if you want to do the eccentric/controlled descent or not. You don’t need to for powerlifting so people often don’t. It can be really good for training though.

    If you’re just dropping it then get your legs out of the way, if you’re supporting the load and letting it down slowly then you definitely DO NOT want to suddenly shift the center of mass away from you. If that makes sense

      • howrar
        3·
        1 year ago

        Slow eccentrics are indeed very good, but you already gain a lot from pulling the weight up, so if a controlled descent leads to injury, you’re going to be making less gains in the long term by doing them. If you can’t do it without hurting yourself and you don’t care about that specific movement, then the best thing you can do is to not do it.

        In any case, you don’t want the bar against your leg on the way down even with a controlled eccentric because then your thigh is supporting a good chunk of the weight instead of having the target muscles take all the load. You don’t need to move very far out to clear your knees.

      • Carnelian@lemmy.world
        3·
        1 year ago

        Yeah. It’s a little contentious on the deadlift for some reason. I guess because it tires you out and makes the next rep harder, and people are often training it near their max. Plus stuff like RDLs exist which arguably are better in this context. This is just speculation tho