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dmurphy
09-12-2012, 05:57 PM
hey guys,

I have a question about the deadlift. I struggle pretty bad with it and my biggest problem seems to be that I cant activate my glutes and hams properly. after a deadlift day my low back will be dead but i feel nothing in the glutes and hams. anyone have any exercises or tips to help fix this problem. Thanks alot

RobmoriRB
09-12-2012, 09:10 PM
try doing Romanian Dead Lifts.....because not all the time a normal dead lift will hit the gluts and hams....if you want to feel it there do squats and keep the dead lifts the same so you can hit the Primary area(the lower Back) while squats hit the primary area(Gluts and hams

loganchristophe
09-13-2012, 05:49 AM
You can hit the glutes and the hanstrings by getting the proper form right.
Check Mark RIpptoe's starting strength.
He explains it all there

J L S
09-13-2012, 10:55 AM
sounds alot like a form issue, look up some deadlift walkthroughs like the one suggested and brian carrol has done a great one for elitefts.com

with that being said though, soreness is not always an indicator of a muscle being hit, they will have been hit. You could either isolate them with some glute/ham bridges(not sure if real name but basically a bridge movement with a barbell that hits your glutes pretty hard), glute/ham raises, dimmel deadlifts, RDL's, stiff legs, pull throughs, ulta wide sumo's (plenty of options) etc or do some mobility exercises to try and help getting them firing during deadlift

only other thing I can think of is to think about really squeezing them hard at the top of the lift/as the bar passes your knee's.

johnrhx
10-02-2012, 01:13 PM
Hey JP,

lately I have been reading about the deadlift and it seems that my form is better now. According to the author of SS, shoulders should be in front of the bar before the pull starts. However, other sources say they should be behind the bar. What position do you think is best for the deadlift and for the power clean?.

ScottYard
10-02-2012, 04:23 PM
Clams shells are a great tool for glute activation. Do a search on them.