Hi, I just do Deadlift several times and I always feel the pressure on my lower back, not on my hamstring. (My goal is to attack the hamstring). 

Below is the video of me performing the Deadlift. Please check it out and give me some suggestions for improvement.

Thanks.

So the reason you will be feeling pressure in your lower back is because you aren't really getting close enough to the ground - you're not sitting enough. Your legs are almost straight when you start with the pull from the ground and that means you're not getting much force through your legs. Therefore, your back is having to compensate and do the majoirty of the work.

 

Is it possible for you to use bigger plates? Does your gym have bumper plates where you could still handle the weight? This would put the bar a bit higher off the ground, making it easier to get into position by sitting more with a neutral spine to grab it. If you don't have bumber plates, try sitting the plates on a couple of boxes or plates to get that bar higher.

 

The last thing would be to take your shoes off. It's hard to see from the video, but it doesn't look like you are wearing totally flat shoes, so you'd be better off with just socks. If you haven't seen this video below make sure to watch that as well. Hope that all helps!

 

My gym does have bigger plates =)) I definitely will use that in my next workout. And also take off my shoes and change my lifting position.

One quick question, if I'm trying to attack the hamstring, what would be the best deadlift variations for that?

Thanks :))

Awesome, that will help! I’d suggest going for Romanian Deadlifts to really Hammer those hamstrings 💪 

Looks much better! I've always done deadlifts by touching the ground each rep. If I try to hang the weights just above the ground at the bottom like you do it kills my lower back. It's also in the name of the exercise, it's a deadlift because the weight is dead on the ground.

If you are looking to deadlift the weight needs to come to a stop at the bottom unless youre doing touch and goes. But even then its touching the floor on each rep. You may want to look into Scotts previous suggestion of RDLs if you are looking to really burn up the hammys.

What do you mean by "the weight needs to come to a stop at the bottom"? I didn't quite get that one. Do you mean I need to stop the barbell for a second or so when I reach the bottom before I lift it up?

About the RDLs, I definitely will try that one in my next workout.

Yes, I will try that one. Thanks =))

By the way, here's my new deadlift form. My back feels better but still got pressure and my hamstring doesn't feel anything at all. Please check it out.

Thank you again :))

So when you Deadlift you should come all the way back to the bottom where the weight touches back to the floor. Then you drive it all the way back up from the "dead" stop on the floor. You should be driving off the floor on every rep. Hope that clears it up for you some.

Some good advice and input from @johnny2603 and @Nemacyst! Your form definitely is better than before. You will want to come to a dead stop and that could take a bit less pressure of your lower back.

 

But also, you need to make sure the lift is one fluid motion. Most of your reps here were good, but a couple of them, notably the first rep, you extended your legs first, and then you pulled the weight up. This meant your lower back was probably doing most of the work. Imagine you are pushing the earth DOWN to get the weight up.. so you're not pulling with your upper body.. you're pushing with your lower body.

 

It's kind of a weird concept to grasp, but it will help to make sure you are pushing through your legs to move the weight, and it will help to make sure you therefore don't get as much pressure in your lower back.

Thank you, I will keep that it mind the next time I do this workout.

Hey guys, I'm doing a Romanian Deadlift and I still fell the weight mostly on my back.

Please tell me how should I improve my Romanian Deadlift.

Thank you guys =))