Would appreciate some advice here…I did much Googling on this but not finding the answer.
I recently decided to see what all the fuss with weights is all about. I’m approaching 50 and have never really lifted weights. I spent about 3 months with a private trainer at the gym getting mobility and stability in place first. I proceeded to low-weight deadlifts and the PT said I had good form. I must say, the DLs have really improved the way I feel and ride. Where have they been all my life?
My PT moved to Florida and said I’m good to go to progress on my own. I had a few good sessions progressing to over 100% of body weight (8 reps). I also recorded form on GoPro to see if I am actually keeping form - because looking at the mirror during deadlifts is not ideal. I noticed that on the vertical axis my hips were not at the midpoint between knees and shoulders as I have seen on YouTube - they were higher. I thought this places more strain on my back and I should squat a bit more to get the hips to midpoint (far from a normal squat). After a session where I tried to lower my hips I felt the wrong kind of pain in my back so I took time off until I felt completely back to normal. Then I had another good session where I didn’t try to make any adjustments to hip height. This morning I decided to drop my hips again and I felt a kind of pain spike that tells you to stop everything and get an ice pack.
I will once again stop all DLs until I feel 100% again, but they are too good for me to start getting scared. I just need to get better informed. What error might I be introducing into my form by dropping my hips (not below the midpoint)? My hypothesis is that with hips slightly below where it feels comfortable I might not have enough muscle power to initiate momentum through hip extension and, without realizing it, I’m using my back to pull… does this make sense? If so, should I forget the hip height adjustment or should I focus on strengthening the muscles that deliver hip extension?