SHORT VERSION:
Hamstring flexibility to the Deadlift is critical:
- Tight hamstrings can limit the ROM (Range of Motion) in the Deadlift; this is because the shortened muscles pull on their attachments at the pelvis, pulling the pelvis backwards into a posterior pelvic tilt (PPT).
- The end result is the lower back will slightly round out mid way through the lift when the tension on the hamstring is at its greatest.
- This can cause back pain or over develop the erector spinae muscles.
DETAILED VERSION:
Too many lifters put deadlifts straight into a program with out ever first clearing the movement pattern that is required for this exercise.
Excluding all other limiting factors for the moment, i.e. Disc issues, spinal anomalies, weakness etc. The number one reason I see most people struggle with the deadlift is hamstring flexibility.
The problem here is the limited ROM (Range of Motion) in the hamstrings. Because the hamstrings can pull on their attachments at the pelvis, they have the ability to pull the pelvis backwards into a posterior pelvic tilt (PPT). The end result is the lower back will slightly round out mid way through the lift when the tension on the hamstring is at its greatest.
Now for some people they can lift like this with very few problems but for the vast majority, they will start to complain of back pain or over develop thier erector spinae.
SO WHAT SHOULD THE MOVEMENT LOOK LIKE:
The Test
Forward bend should end with bar below the knees, whilst the back remains neutral
(Forward bend should be several inches below knee, whilst maintaining a neutral spine)
THE PROBLEM
Under load, the biarticular hamstring muscles (a muscle that crosses two joints) will shorten in order to increase the length tension relationship of the muscle (as its weaker when fully stretched out vs a slightly shorten position) this causes the back to round out as the hamstrings are pulled into a shortened position
THE FIX
Might include 1 or all of the following.
- Soft tissue work on the Hamstring (i.e. Foam roller, spikey ball or manual therapy) – best if lifter has had a previous hamstring injury !!
- Joint mobilization – Mobilize the hip joint (Bands , manual therapy)
- Hamstring stretch – Top down & Bottom up stretching
- Finally prescribe exercises that stress the new range of motion (ROM) – i.e. Romanian deadlifts or Good mornings
CASE STUDY:
Patrick got back pain, lasting 1-3 days post deadlift sessions.
TEST:
Forward bend – Showed limited ROM in the hamstrings. Full forward bend ended at mid thigh position. Going lower than this with out bending knees causes his spine to round out.
THE IMPROVEMENT:
After several hip mobilisations we got an increased ROM (how ever still short of the ideal position)
Some clients will respond very quickly others over several sessions, everyone is different
KEY POINT – Make sure you clear the below knee position before loading anyone up in the deadlift, bending the knee will help but bending them too much will move the loading out of the hips into the quads, so be careful bending them too much
Yours in strength
Jon Sharp