Thread: Deadlift Advice Needed

You can view form here
My advice is to start light and work your way up. Since you haven't performed a deadlift in 10 years you might want to take it easy. Since its been ten years there is no need to rush now. Or you can just go for it and lift 600 pounds while your spine tears through your flesh and wriggles around on the floor begging for mercy

Thats a site to STIFF LEG DEADLIFTS... not regular deadlifts.

I've checked out the exrx site on bent leg deadlifts....I'll just start off light and build up carefully. I'm thinking of dong deadlifts only on Saturdays, and perhap with squats. Nothing else. Rest of the week I am doing my regular chest, back, shoulders, legs.

am i the only one who thinks this guys form looks terrible?

i personally like to keep my head up, back straighter and knees slightly bent...

Originally posted by Skib


am i the only one who thinks this guys form looks terrible?

i personally like to keep my head up, back straighter and knees slightly bent...

No, you aren't the only one



If you haven't deadlifted in a while start by just doing squats and Still leg deads for ahwile to strengthen up the musuclature and core (do core work also). then start really light to pull form the floor. Also may want to do dumbell deadlifts first (hold dumbells at side and perform a squats). These are great for getting an increased range of motion and more similiar to trap bar deadlifts.

Advice:

Start light. Any type of lower back injury could leave you out of the game for a while. So don't try to push yourself just to show off. Decide what feels best for you when gripping the bar and taking a proper stance. I personally like close, reverse grip with a sumo stance (wide stance). This gives less distance for you to have to push up and is a lot better when pulling up heavier amounts of weight. Drop your butt. I don't care what anyone says but stiff leg deadlifts are a completely different excercise from regular deadlifts. Keep your ass down and avoid injury. Push up with your legs - not your back. Start by keeping your butt low and pushing upwards with your legs while looking towards the ceiling. When you have it about halfway up is when your back will come into play to help the weight up the rest of the way. Finally, you lock out your shoulders to complete the lift.

Muscles worked:
Hamstrings
Lower Back
Shoulders/Traps.

This is probably one of the best free weight excercises that's out there, but a lot of people are afraid to do it. If you use proper form and start out light you should be seeing the benefits of deadlifting in no time.

Originally posted by Skib


am i the only one who thinks this guys form looks terrible?

i personally like to keep my head up, back straighter and knees slightly bent...

I agree, his form sucks. KEEP YOUR HEAD UP!!! You should ALWAYS do deads in front of a mirror. Stare straight into your own eyes and do NOT stop staring until the set is over. By doing this you will automatically keep your head up and that will prevent your spine from rolling. The instant your spine rolls you're in the most vulnerable postion to injure it. One other very important note is to do deads SLOOOOOOOOOOOWLY. Don't ever jerk the weight off the floor. That will lead to more injuries than I can list. As with any body building type lifting; slow is the key.

Thanks everyone.

When I complete the positive, it's safe to do a controlled drop on the floor right. The guy in the exrx video is going all the way down on the negative.

This can cause a major injury, right?

Yes, a controlled drop for deadlifts is what you want.

The guy in the exrx video is rounding his back, placing his lumbar spine in a compromising position. Going all the way down is not the problem if you have the flexability to get that far.

Originally posted by Deeznuts
Advice:

Start light. Any type of lower back injury could leave you out of the game for a while. So don't try to push yourself just to show off. Decide what feels best for you when gripping the bar and taking a proper stance. I personally like close, reverse grip with a sumo stance (wide stance). This gives less distance for you to have to push up and is a lot better when pulling up heavier amounts of weight. Drop your butt. I don't care what anyone says but stiff leg deadlifts are a completely different excercise from regular deadlifts. Keep your ass down and avoid injury. Push up with your legs - not your back. Start by keeping your butt low and pushing upwards with your legs while looking towards the ceiling. When you have it about halfway up is when your back will come into play to help the weight up the rest of the way. Finally, you lock out your shoulders to complete the lift.

Muscles worked:
Hamstrings
Lower Back
Shoulders/Traps.

This is probably one of the best free weight excercises that's out there, but a lot of people are afraid to do it. If you use proper form and start out light you should be seeing the benefits of deadlifting in no time.

Well said. Ever since I started squats and deadlifts on a regular basis I can't fit into my pants anymore. As well, your deadlifts will go up QUICK, at least mine did. I went from doing 185 to 255 in just a couple of months.