- . My being strapped in throughout each set of deadlifts was a major contribu-
tor to ragged form and the excessive stress on my lower back. I should have
released my grip between reps, which is only easy to do if no grip support
is used, and then I should have stood upright during the rest pause. After
a few deep breaths I should have held the last one, flexed my lats, held my
arms straight and crushed them against my lats. en I should have quickly
tensed my lower back, abs and hips, checked that my hips were in their natu-
ral alignment and not thrust out to the rear, dipped at the knees, and then
lowered myself into position, grabbed the bar, and lifted immediately.. I was never getting into the proper lifting position because I was starting
from a semi crouch. As a result I could not set the stabilizing muscles prop-
erly.. To be able to take the bar immediately without needing to look down to
check hand placement on the bar necessitates special training. But with
practice, it can be done so that the hands automatically go to the right posi-
tion on the bar, so long as the initial standing position relative to the bar was
correct. is is much easier to learn with a Trap Bar than with a straight bar.
With a Trap Bar the gripping sites are determined by the handles (which
need to be gripped in their centers, to prevent tipping), but with the straight
bar there are no fixed gripping sites. (See ’ -
- for how to take your
correct deadlifting grip without having to look down to see.). During the deadlift cycle I neglected to do some important accessory exer-
cises. In particular I was not doing any side bends, back extensions or shoul-
der external rotator work. While doing those movements would not have
prevented the foolish liberty taking I was guilty of, they may have helped
reduce the severity of injury, and aided in the recovery process.. Finally, had I known in of the therapy I describe in the next chapter,
I am sure I could have quickly erased the aches and pains I suffered in my
lower back during the final stretch of the training cycle.