Deadlift 101

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  • allen101allen101 Posts: 5,102
    Uu.. san kaya pwede magpacheck ng ganito sa medical city? Hindi yata dapat sa general doctor lang?
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    sa rehab doctor i guess would be your best bet paps. para malaman kung kailangan ng therapy.

    ganyan din yun sakin last december nung nag max ako ung right side ko muna nadale then 3 weeks ago ung right ko naman ang nagkaron ng poppin sound pero ok naman ako ngayun, i just let it recover and dinaan sa foam rolling.
  • allen101allen101 Posts: 5,102
    Thanks sir DS. Sana covered ng medicard to hehe. Subukan ko din mga mag rehab exercises pag hindi gumaling dalhin ko na to sa weekend. OT na pala tayo hehe. Sayang hindi ma upload yung vid post ko sana para makita niyo mga kapalpakan ko haha
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    post mo na lang pag na upload mo na. sa akin nadala naman sa foam rolling and stretching (as in yung matagal na stretch ha) at maraming food at tulog hehehe.
  • Mighty_OakMighty_Oak Posts: 3,940
    How bad is it Bro?

    Try Dr. George Canlas of Institute of Orthopedics and Sports Medicine - St. Lukes Medical Hospital. Siya ang usually nag operate at doctor ng mga athletes.
  • allen101allen101 Posts: 5,102
    Really bad master mighty. Kahit sa vid kita yung facial expression ko when it happened at parang nayanig yung katawan ko.
    Hanggang ngayon masakit.
    Pati hamstrings ko parang namamanhid, hirap yumuko kahit sang angle kailangan ko pa alalayan ng isang kamay, ramdam ko pa din kahit naglalakad.
    Pag hindi nakuha sa medical city try ko jan sa sinasabi mo sir mighty. But hopefully makuha sa mga rehab exercises/stretching.

    @Sir DS - Pwede pa share ng link ng mga rehab exercises na ginagawa mo?
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Ung sa foam roll? wala ako exactly link pero ang ginawa ko was roll the affected area sa roller for 5-10 mins especially dun sa may "tender" na part nagsa stop ako dun para mag circulate ulit yung dugo, sech mo na lang YT pano mag foam roll sa lower back.

    tapos ung sa stretch i just try to reach my toes habang nasa floor ng dahan dahan, it takes around 2-3 mins siguro to get the full stretch. 4-5 times ko yun inuulit everyday. then i do controlled BW squats tapos pause ako dun sa baba ng mga 2 mins then akyat mga 5 reps din yun. try mo muna lagyan cold compress ngayun para malessen yung soreness.
  • Mighty_OakMighty_Oak Posts: 3,940
    allen101 wrote:
    Really bad master mighty. Kahit sa vid kita yung facial expression ko when it happened at parang nayanig yung katawan ko.
    Hanggang ngayon masakit.
    Pati hamstrings ko parang namamanhid, hirap yumuko kahit sang angle kailangan ko pa alalayan ng isang kamay, ramdam ko pa din kahit naglalakad.
    Pag hindi nakuha sa medical city try ko jan sa sinasabi mo sir mighty. But hopefully makuha sa mga rehab exercises/stretching.

    @Sir DS - Pwede pa share ng link ng mga rehab exercises na ginagawa mo?

    Patingin mo na nga kung unbearable na yung pain. Try mo Diesel Crew at Joe De franco sa YT for rehab and foam rolling exercises.
  • allen101allen101 Posts: 5,102
    Thanks Sir Mighty. Hanapin ko na yan

    @ DS - Nilagyan ko na cold compress after workout kanina, then omega bago pumasok.
    Wala akong foam roller, pero yung 2nd part ng sinabi mo subukan ko din gawin yan, thanks!
  • kulafu25kulafu25 Posts: 292C-Class
    naku kakatakot naman yan sir allen...naway gumaling ka sa iyong injury
  • jcumali008jcumali008 Posts: 1,090C-Class
    allen101 wrote:
    @Stannis - Oo bro, pero hindi naman ako after work nagbubuhat e.

    Worst ko na yata ito ngayon, nag pop talaga lower back ko while doing DL. My bad of course.

    sobrang sakit ba sirpag nag pop? get well soon and pacheck up sa doctor..
  • emon02emon02 Posts: 700
    Searching for guidelines how to determine if sumo or conventional deadlift and saw this from bb.com

    How to determine Sumo and Conventional Deadlift
    1. Secure a tape measure to the wall with the zero end at the floor. Make sure the metric side (centimeters) is what you are using.

    2. Stand with your back against the wall. Measure from the top of your shoulder to the floor. This will give you your total body measurement.

    3. With a straight arm and your hand in a fist, measure from the top of your shoulder to the middle of your fist. This is your total arm length.

    4. Raise your thigh to determine where your thigh rotates into your pelvis. Once located, lower your leg to the floor and measure from the top of the shoulder to this point. This is your trunk length. Also, subtract this measurement from your total body measurement to give you your lower body length.

    Record these measurements and perform the following calculations:

    1. Divide "trunk length" by "arm length".
    2. Divide "trunk length" by "lower body length".

    The resultant numbers will tell you the following:

    1. Arm to trunk length ratio. Example: If your truk is 50 cm and your armi is 65 cm, divide 65 into 50=0.77. This indicates that your trunk is 77% of your arm length or that your arm is 23% longer than your trunk.

    2. Trunk to lower body length ratio.

    These numbers will help you determine which method, conventional or sumo, will allow you to lift the most weight by biomechanical standards.

    CONVENTIONAL
    If your trunk to arm ratio is less than 0.82 and your trunk to lower body length is less than 0.55, you should consider the conventional style. With your arms longer than your trunk, you'll finish the pull with the bar below your hip joint. This finishing position indicates that the initial starting position of your trunk (trunk angle) will be larger (more upright). This would indicate more activity from the quads as well as the hamstrings and glutes. A more upright trunk angle will also create a larger knee angle at the starting position, making the shift of the shoulders, knee, and hip more uniform-that is, they rotate in a biomechanically correct sequence.

    SUMO
    If your ratios are larger than 0.82 and 0.55, the initial starting angle of your trunk would be smaller (more inclined) and will therefore position you in a biomechanically inefficient position. With your trunk more inclined, the activity of your trunk and hip extension muscles will have to follow a different, more inefficient pattern. This will basically result in increased activity from your hamstrings and glutes and decreased activity from the quads. This will also increase stress on your erectors and particularly the lower back and could cause rounding of your upper back. The solution would be sumo.

    Source: http://forum.bodybuilding.com/showthread.php?t=108595111&p=181075901#post181075901

    I find it somehow helpful :)
  • Mighty_OakMighty_Oak Posts: 3,940
    5 deadlift tips from Brandon "Cube" Lilly! but I think "Zangief" fits him more!

    Most of his inputs are applicable for at least an intermediate lifter to advanced but still even noobs can benefit from this especially on his last tip.
  • StannisStannis Posts: 1,377B-Class
    Boss Mighty tanong ko lang yung take mo tungkol dun sa sinabi niya about mastering yung dalawang klase ng DL, ganoon din ba yung sayo?
  • Mighty_OakMighty_Oak Posts: 3,940
    For me it's more of a preference and whatever suits your body mechanics.
  • hi. beginner lang ako hohoho at kanina pinatry saken mag deadlift, di ko magawa ng maayos , mejo squat yung naggaw ako can you give me tips guys anong muscles ba dapat involved? (dun lang sa pag labas ng pwet hindi pa kasama yung pagbuhay mismo) kasi sumasakit lower back ko. can you give me instructions tips on this one please
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    check the first page mismo of this thread there is an artic i posted that covers almost everything on doing deadlifts :)
  • Mighty_OakMighty_Oak Posts: 3,940
    Still can't get enough watching these two guys pull the 3 heaviest DL's of all time.
  • StannisStannis Posts: 1,377B-Class
    Parang kaya pa nung last ng mas mabigat pa!
  • na aadik ako sa Deadlift..dati hate na hate ko..lol pero gusto ko pa rin matutunan ang perfect form lalo na kapag heavy
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