Thread: deadlift help

It is best because it is one of the few lifts that involve a "dead weight" meaning the weight isnt resting on a rack or in a cage... it is on the floor. It is one of the best testers of overall strength because it involves the whole back, the abdominals, the glutes, hamstrings, quads, forearms, bi's and uses your pecs, tri's, calves, and hipflexors as stabilizers. it involves everything...
to train for it, use russian deadlifts, stiff leg deadlifts, rows and forearms exercises.

Personally, the change I needed was using alternate grip (1 hand over 1 hand under) and doing sumo deadlifts

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whats your stance and grip look like? my deads improved as soon as I took a different grip and stance.

if you arent already, try placing your feet so that your shins are right where the bar goes from smooth to rough, about shoulder width apart, and then grap the bar just outside of your legs.

I know for myself personally, I was gripping the bar too wide, and my weight and form suffered. As soon as I corrected it and did it the way I explained, it all went much better.

oh, and make sure you leave your ego out of the lift and get your technique down pat. a rounded back is a sure-fire way to acquire an injury. once you learn the technique, and you keep that back slightly arched, you should be good to go.

[QUOTE=youngmuscle;2455338]cant seen to get my deadlifts to go up!! and when i do feels like im getting the technique wrong ,

youngmuscle,

Going To The Doctor

Asking what you can do to make your deadlift well is like going to the the doctor that your sick and want medicine to make you well.

Prescription

Without knowing exactly what making you sick, it impossible to prescribe any medication to make you well.

More Information

Without more information on you deadlift training, there no way anyone can provide you with any information. The best anyone can do is provide you with general information.

Capish?

General Information

The lower back is quickly and easily overtrained. Once that occurs, your progress stops and you end up going backwards.

"Getting The Technique Wrong"

Once you fatigued the muscle, your technique is going to fall apart. When that occurs, you end up turning the movement into a completely different exercise.

Don't do that. Once your technique falls apart, STOP the movement.

i

Originally Posted by youngmuscle

is doing light deadlifts still gonna build muscle?

Periodization Training

Light deadlifts/training does not build muscle mass. However, when your lower back (any muslce group) is overtrained it promotes "Active Recovery".

This means your muscles are going to recovery and become stronger. It is part of Periodization Training.

Originally Posted by youngmuscle

why id deadleft the best or one of the best for building muscle?

The deadlift is a compound/multi-joint exercise that involves large muscle groups. High intenstiy training with compound/multi-joint exercise dramatically increase anabolic hormones that increase muscle mass.

Other Factors

There are a multitude of other reason why your deadlift isn't going up.

Kenny Croxdale

do everything that is new to you light. Form is important. Get someone who deadlifts to coach you til you get it.

Originally Posted by mlc308

It is best because it is one of the few lifts that involve a "dead weight" meaning the weight isnt resting on a rack or in a cage... it is on the floor.

Bouncing Deadlifts

Another method of training the deadlift is to bounce the weight off the floor.

There are some benefits to this method, as well.

Kenny Croxdale

Originally Posted by Kenny Croxdale

Bouncing Deadlifts

Another method of training the deadlift is to bounce the weight off the floor.

There are some benefits to this method, as well.

Kenny Croxdale

Indeed. I "bounce" more when my issues are closer to the lockout. I pause between repetitions if I find my weakness is getting the weight off the floor in the first place.

For the original poster, you need to layout your training program for us. Nutrition/recovery information would also be helpful. Also, do you perform 1 repetition maximums? If so, at what point in the lift do you fail or have the most difficulty?

Post a video of how you are performing them (if possible). That would be the best way to critique your form.

i dont mind doing it light and building up slowly as long as i know its still working the muscle and making me stronger etc

really need a video to give any real sound advice, as your technique may be horrible.

Bend at the knees, initially, push through your heals then start using your back. Pulling from the floor, stiff legged seems wrong to me....

You need to show a video.

Originally Posted by PITBULL915

Bend at the knees, initially, push through your heals then start using your back. Pulling from the floor, stiff legged seems wrong to me....

Pitbull,

Muscle Firing Sequence

The muscle firing sequence is determined by which deadlift method you use.

Sumo Deadlift

The firing sequence is Legs-Back.

Conventional Deadlift

The firing sequence is Back-Legs-Back. The lower back initiantes the drive off the floor.

Kenny Croxdale

who the fuck is this kenny croxdale dude sure know a F*uck of a lot? lol jus sayin...

The deadlift is a compound movement, also one that generally allows you to move heavy weight while working the whole body. Those are the best lifts for building big strong physiques.

Many people who aren't familiar with the lift are under the impression that it's suppose to be a lift for your lower back, when in fact it's really a leg lift and when you think of it that way your technique will improve and you will lift heavier. So instead of focusing on executing the lift with your back just keep your body in sync and focus on powering through the lift by pushing with your legs and allowing the leg muscles to do the lifting

There are different variations of the deadlift so find one that allows you to feel most comfortable and move most weight. Personally, I can always do more with a sumo stance and it also feels more natural to me so try that out maybe.

google him

Originally Posted by jimm

who the fuck is this kenny croxdale dude sure know a F*uck of a lot? lol jus sayin...

Originally Posted by gym66

google him

ahh rite from what i gather hes a power lifter not a bodybuilder?...

Originally Posted by CaptainNapalm

The deadlift is a compound movement, also one that generally allows you to move heavy weight while working the whole body. Those are the best lifts for building big strong physiques.

Many people who aren't familiar with the lift are under the impression that it's suppose to be a lift for your lower back, when in fact it's really a leg lift and when you think of it that way your technique will improve and you will lift heavier. So instead of focusing on executing the lift with your back just keep your body in sync and focus on powering through the lift by pushing with your legs and allowing the leg muscles to do the lifting

There are different variations of the deadlift so find one that allows you to feel most comfortable and move most weight. Personally, I can always do more with a sumo stance and it also feels more natural to me so try that out maybe.

dead lifts are real good,when I hit them the next day my whole back from trapz to lower back are sore, idk but alot of people think its just a lower back exersice but to my personal experience it hits all my back, I really dont see people do deadlifts at the gym period,

Originally Posted by CaptainNapalm

Many people who aren't familiar with the lift are under the impression that it's suppose to be a lift for your lower back, when in fact it's really a leg lift and when you think of it that way your technique will improve and you will lift heavier. So instead of focusing on executing the lift with your back just keep your body in sync and focus on powering through the lift by pushing with your legs and allowing the leg muscles to do the lifting

Conventional Deadlift

The conventional deadlift is primarily a posterior chain movement. The lower back, glutes and hamstrings are the dominate muscles.

The lower back breaks the weight off the floor.

Research by Dr Tom McLaughlin (PhD Biomechanics/Former Powerlifter)

"Contrary to popular opinion, the initial drive is done primarily by the back (erector spinae) and not the legs. If the athlete tries to move the weight using their legs instead of their back the result is a premature straightening of the legs and an unwanted curvature of the back."THE DEADLIFT: A SCIENTIFIC ANALYSIS Nutrition & Health OnLine Magazine

Biomechanical Analysis of The Deadlift
National Strength and Conditioning Journal of Strength and Conditioning, 1996

"A significant increase in EMG activity of erector spinae during the conventional deadlift. This due to the increased truck extension during the conventional technique because of the more stopped-over position at lift off."

Sumo Deadlift

More reliance is placed on the quads during the lift than in the conventional deadlift. The trunk is more upright, which places more of the load on the quads.

Kenny Croxdale

i wouldnt even worry about pushing your deadlift weight up faster just take it slow most people will get there injurys from the deadlift so no need to blow ur intestine through ur nut sack.i personally feel bent over rows or t bar rows are 100% better at building a big thick back

make sure to keep the weight close to your body. I keep it so close that I get scrapes on my shins. also keep an eye on yourself in the mirror. if you start to 'fold' inward or come up on your toes, your form is off

Originally Posted by gunnar31656

make sure to keep the weight close to your body. I keep it so close that I get scrapes on my shins. also keep an eye on yourself in the mirror. if you start to 'fold' inward or come up on your toes, your form is off

The last thing anyone should ever do is look in the mirror.

Kenny Croxdale

Not an expert by any means, but the one thing that helped my deadlift the most was bringing my ass down and visualizing pushing "through" the floor with my heels. Almost like you're not pulling the bar up, you're pushing the floor down if that makes sense. Also keep your glutes tight and use that contraction in your glutes/hamstrings to straighten up rather than pulling with the back

Originally Posted by Digitalash

Not an expert by any means, but the one thing that helped my deadlift the most was bringing my ass down and visualizing pushing "through" the floor with my heels. Almost like you're not pulling the bar up, you're pushing the floor down if that makes sense. Also keep your glutes tight and use that contraction in your glutes/hamstrings to straighten up rather than pulling with the back

Agreed, I tell people your ass is the main driving force in this, as well as squats, and they think I'm joking. But I'm not joking goddamn it!! Roid rage! Jk I am off cycle.

Did deadlifts this morning and have some nice doms in my glutes starting already.

Originally Posted by Digitalash

Not an expert by any means, but the one thing that helped my deadlift the most was bringing my ass down and visualizing pushing "through" the floor with my heels.

Ass Down

You don't want you ass down too much. You actually want it in approximately a quater squat postion.

This is a position of greater strength.

Quater Squat Vs Half Squat

Think of it this way. Which can you squat more weight with? The Quater Squat or Half Squat?

Heels Pushing Through The Floor

You definitely want to be back on your heels. This allows you to PULL the bar back in on top of your.

However, the initial drive off the floor is generated with the lower back and the hamstrings, espeially for conventional deadlifters and to some extent for sumo deadlifters.

That's one of the reason Stiff Leg Deadlifts, Good Mornings, Deficit Deadlifts (Standing on a box so the bar is sitting on top of your foot), Back Rasies, etc are so effective.

Increasing your lower back strength will increase your pulling strength off the floor in the deadlift.

Visualization

Good for you. Visualization is a huge component that is neglected by athletes. Most likely because what few magazines or books athletes read are primarily composed of more pictures than words.

Sports Psyching: Playing Your Best Game All The TimeAmazon.com: SPORTS PSYCHING: Playing Your Best Game All of the Time (9780874771367): Thomas Tutko, Umberto Tosi: Books

This an excellent book on the subject.

Originally Posted by Digitalash

Almost like you're not pulling the bar up, you're pushing the floor down if that makes sense. Also keep your glutes tight and use that contraction in your glutes/hamstrings to straighten up rather than pulling with the back

You ARE Pulling The Bar Up

Again, the lower back initiated the drive off the floor.

Kenny Croxdale

Originally Posted by EATSCHILDREN

Agreed, I tell people your ass is the main driving force in this

Glutes

The glutes play a huge role once the bar is in the knee area. Lack of glute strength is a majory contributer to failure to finish a deadlift once the bar is about half way up.

Bar On Floor

Breaking the weight off the floor is not a glute job. While they play a role, the lower back and hamstrings are literally "the driving force".

So, while the glutes play a large role the position of the bar in the lift determine which muscles are the driving force.

Deadlift Muscle Analysis

One of the best analysist of muscle involvement is Bret Contreras' "Deadlift 5 Plates Like A Champ". Deadlift 5 Plates Like a Champion | Wannabebig

Kenny Croxdale