Deadlifts - starting position question

**shiznit2169** · 05-06-2005, 04:46 PM

I've been doing deadlift's for quite a while now but i just recently thought of this as i did deadlifts today. Usually when i start off, i'll pick up the bar from the rack and then start off holding the bar and performing the exercise. However, i have gotten stronger and i increased the weight. This time i had to put the bar on the floor because it was tough to lift it off the rack. But i find it a lot tougher to lift it off the ground because im not used to starting that way. I am tall with long legs so when i bend down, its hard to get it up in good form because my knees often get in the way. So i have to sort of bend over a little more (not an arched back but in bad form) to lift it off. It didnt hurt my back but it does look a little dangerous. After a rocky start, i proceed with good form.

So i was wondering how you guys usually start off with deadlifts? Off the rack or on the ground? Is there a better way or any tips to make it easier lifting it off the ground? Anything else to add?

(Btw, im talking about weight that i can do. Nothing to the point where it would be impossible to lift off the ground for me)

My current max is 275 x 3. I dont believe in 1RM as there is no point and there is a risk of injury. I know i can do more (in the 300-330 range) but i want to make sure with you guys first.

**WilliamB** · 05-06-2005, 06:03 PM

I always start off from the ground, even if I take it out of the rack just to put it on the ground. I am about 6 feet tall. I started off letting the bar almost slide over my knee caps. It felt weird at first but I didnt think it was going to damage me in anways. After a while though I started getting stronger and could keep the bar a little bit out away from my knees. Kinda a side question about your deads. Do you pull your shoulders back at the top, almost like a shrug?

**shiznit2169** · 05-06-2005, 06:39 PM

Do you pull your shoulders back at the top, almost like a shrug?

yes i do

It's just lifting it off the ground that is awkward for me because ive never done it before (off the ground) and i had decent form.

**fUnc17** · 05-06-2005, 07:02 PM

I deadlift off the floor, im 6'3". The bar should trace your body, think about how you do a squat, its the same thing just going from the opposite direction with the weight in front of you. It's 1 fluid motion, not 2... alot of people stand up with the bar with their legs then bend their backs back to straighten themselves out... BAD idea, its 1 movement not two. Are you sure you have good form?

shrugging/leaning shoulders back at the top of the movement is just an invitation for an injury, you can complete the lift without doing that with no less benefits

a good indicator that you have good dead form is sore traps, i dont get it anymore but when i tweaked my form after I was told mine sucked. my traps were feelin it the day after.

always keep your head up.. look diagonally upwards, get low and pull. NEVER lead with your ass!!!

**BiggerNstronger** · 05-06-2005, 07:25 PM

Here is how you do it: http://www.exrx.net/WeightExercises/...BDeadlift.html
A picture is worth a thousand words...a moving picture is worth...?

**shiznit2169** · 05-06-2005, 07:43 PM

Here is how you do it: http://www.exrx.net/WeightExercises...BBDeadlift.html
A picture is worth a thousand words...a moving picture is worth...?

he makes it look so easy. But you know how he starts at the bottom crouched down and his knees are bent over the bar? When i start in that position, everytime i lift the bar i always hit my knees as i am going up. On the way down isnt a problem for me.

**da jock** · 05-06-2005, 09:41 PM

Call me crazy-- but I do Sumo Deads with an EZ Curl bar! The shape of the bar feels more natural in the upward movement & I always bang up my shins w/a straight bar.
Stiff Legged deads kill my back....I also pull up & hold apprx 2 sec static @ the top of the movement like a shrug....