Daily Mobility Exercises by Dr. Kelly Starrett Forums Lifting Deadlifting when you have long legs…

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    • #71142
      AvatarKirk Boechler


      I used to deadlift and made good gains, I started when I was 22 years old and stopped around the age of 26 its likely that I was not doing them properly at the time.
      I am now 35 and and I wanted to do them at some point but I remember seeing a video lecture around how some people with certain body measurements could not get the correct angle or body position in order to do a safe/effective deadlift.
      I am 6 foot 5 inches tall, I believe I have disproportionately long legs and probably more importantly longe lower legs (Tibia & Fibular) which makes it difficult as the bar has to travel further and I don’t think I can get the correct starting body position without doing something wrong more so with my lower back.
      Another issue is that my arms are not proportionally long so I think I have the worst possible key components for deadlifts. I would like to know if anyone has or has trained with these types of factors and what you would recommend, I have been scouring the internet for tutorials and videos (here as well) and can’t find it being addressed.

      I reeeeallly hope that I have to miss out on such a functional and important lift as I was hopping it could be my foundation for other lifts etc..

      Here are the challenges as I see them:

      Problem list
      • Long shins
      • Long Thighs
      • Short reach (for my height)
      • Wide upper Hip Bones (They kind of Jut out)
      • Flat & week Lower back
      • Flat & week upper back 
      Thanks Al
    • #75295
      AvatarKirk Boechler

      sorry had to continue on another post as the character limit was reached…

      Although my question is about deadlifting I want to give a full background in case there are unintuitive contributing factors and mainly in the hope there is someone somewhere out there who can find something in all this to give me a ray of hope.

      Injury list

      • Often get sheering and torsoning/twisting in T spine just from lifting things like laptop bags or luggage
      • Grade 3 Rupture of Left PCL
      • Grade 1 tear of Right ACL
      • Frozen right shoulder after subacromial decompression and arthroscopy (for “Boney Spurs”)
      • Left shoulder “Boney spurs” (Opted to delay operation after what happened to the right shoulder!)
      • Rupture in my right foot planta Fascia (after it ballooning to 11mm) Dont ask me how I did this as I have no clue
      • I have been wearing orthotics since I was about 22 (im 35 now) for flat feet/collapsed arch foot spiral that gave me knee pain
      I am sure that my Thoracic spine issues are a large contributor to my shoulder issues, but no matter how many God damn shoulder rehab things I do I still end up getting the pain, at best I can aggravate it so its sore at worst it gets so bad I cant move my arm it hurts so much (Radiating across my collarbone and the side of my neck.  My physio told me that my shoulder is so unstable that they are predisposed to this type of injury

      I have a desk bound job which means my posture is screwed for many hours of the day.  Its funny this is the first time I have listed all these things in black and white, its actually depressed me

    • #75298

      Have you worked one on one with a coach to address your deadlift technique?
      Yes, you may have aspects that require adjusted to DL technique.
      Have you identified a coach to help you look at your situation?
      Have you addressed rebuilding your feet?
      Your pain returns because the cause of the issue isn’t being addressed.
      Until you address the cause symptioms/pain will continue to return.

      Are addressing your unstable shoulder?

      You have a desk bound job, but that doesn’t mean your posture is screwed for many hours a day.
      Have a standing desk, are you sitting in an organized position?, have you watched the episodes on sitting positions?
      Do you do anything during the day or before/after work to address that you sit for long periods of the day?

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