Author Topic: Fixing a broken Deadlift
Heart Breaker & Life Taker
Member # 1
posted July 28, 2004 08:39 PMJuly 29, 2004 08:39 AM
I got this from Matt Spiller a good while back on another forum, and saved it for posterity. This is good shit:
There are two "sets" of low back muscles.
THere are the erectors, that everyone knows about. These muscles cross over many joints/vertebra. These muscles are used for gross movements, i.e. rotation, sidebending and extending.
The second set is all the little muscles like the rotators, multifidi, etc. These muscles pretty much just span one joint level. They are mostly used to stabilize level to level, (despite their names).
Pain can cause a feedback mechanism to "turn off" these second set of muscles. Your first set can still do all the activities of life you need to, you just don't have the extra stability.
When you lift heavy, you heavily recruit the erectors. If your stabilizers are "off", they are simply bypassed. The result is less stability for the erectors to pull on, which decreases the the force output available of the erectors.
To help "turn on" these little stabilizers, low level exercises should be done, a low enough level as not to heavily recruit the erectors and bypass the little guys. The exercise Svend does is a good one. One I recommend is to do a "reverse hyper" off of a chair.
Lie your stomach on the seat of a chair so that your hip bones are just off the edge. Hold onto the two side legs for support. Squeeze your glutes and raise your stragiht legs until your body is straight. Hold at least ten seconds, repeat up to twenty times, once a day.
Another benchmark is to hold for two full minutes straight. These muscles respond better to endurance type work where you hold the reps.
These little stabilizer muscles are "hardwired" to the diaphragm, the pelvic floor, and the transversus abdominus. Working any of these four groups should work all of them. Sometimes to help the little stabilizers, you can work the diaphragm or the pelvic floor, etc. Pavel's breathing stuff is great.
But, sometimes this indirect stuff doesn't work and you need to focus on the low back stabilizers directly.
These little muscles can respond fast. It wouldn't hurt to try them. They shouldn't take anything away, they're so low level. Maybe that's why Anthony's DL was so good.
People have never really seen true mastery, so they don't even know that they don't have it.