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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Limited Deadlift ROM, Failing Straight-Leg Test
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12/06/2013 at 8:29 am #70634[email protected]Member
I cannot successfully complete the straight-leg deadlift test on page 116 of the book. I can work on the top-down setup but would prefer working on mobility to have full ROM for this lift as it translates to many others. When I try to keep my spine neutral and bend over, it feels like my hamstrings are the first point of resistance. They may be “freakishly” tight.
Does anyone have mobility techniques that target this test specifically? Any help is appreciated.Thanks! -
12/06/2013 at 1:46 pm #73378Nathan RicherParticipant
could be your hams, could be something else.
the test says you only need to touch the barbell when you bend over. can you not touch the barbell when you bend over?other things to consider:1. are you driving your hips back when you bend over? not doing that means the hams will save you from doing a face plant and be tight, even if you have good enough ROM.2. when you brace the torso, are you bracing strongly? try the test by bracing *very* strongly and then bending over. if you are loose, the hams may once again tighten up because they do not trust your body bracing.3. when you say spine neutral, are you truly neutral? look in the mirror or take a photo of side view to make sure you are truly in good position. you may have sway when you think you are neutral.also related to this is, are you keeping the spine in perfect position the whole way down, from standing straight up to final bent over position? you shouldn’t be changing/shifting position even in the slightest from standing to bent over.you can check by using a pole:4. how’s your hip hinge? have you patterned a good hip hinge?5. mobilize the back, hips, and hams, also down to your calves and feet. the entire rear/posterior muscle chain should be a target for mob and smashing. mob/smash one area, then get up and test. then repeat all the way down. if any one area gets you better results, then that should be a target whenever you mob/smash for the near term. -
12/06/2013 at 10:16 pm #73381AnonymousGuest
Pro Episode # 36 – Voodoo Floss Series # 3: The High Hamstring
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Episode 137: Best Hip Extensor (High Hammy) Mob and Better Jerk Shoulders
Episode 104: Hammer Your High Hammy
Episode 82: Protect your scrotch or: Medial hamstring fun
Episode 58: Weird Hamstring Problems and Simple Neurodynmaics -
12/08/2013 at 1:11 pm #73387[email protected]Member
Thanks both of you. Very helpful, and I’m starting to see small improvements already. I think my entire posterior chain is horribly limited due to countless years of poor posture and sitting all day.
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12/08/2013 at 3:00 pm #73388[email protected]Member
To me, hip hinge is just having your torso coming down first….and then bending your knees with vertical shins.
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