Thread: Breaking in the Deadlift

try to keep the weight as close to you as possible. I have bruises on my shins from the barbell being dragged up my shins. Second, sounds like good form on the lift, try to control the weight on the negative and hit that floor with the plates and explode up again. Hold and squeeze at the top of the lift. As for your back soreness, I am usually sore for a couple days after also. There is alot of strain on your back muscles while doing Deadlifts. Your core body is stronger then most thing. As for more weight, make sure you can control the weight you are doing currently before you go up weight. I can control 315lbs for 2 sets of 8 reps. I have done 350lbs, however my form suffers and my back gets so tight that I am almost laid out for a week. So I stick to 315lbs and increase weight as I feel fit.

Simply increase the weight very slowly. You want to allow your tendons, CNS, muscles, etc. time to get used to the added weight. Add five pounds each work out (if you feel comfortable doing so) and see how it goes. As far as a critique of form goes, you could be doing something other than what you think. Posting a video here is the best option. As long as you're using perfect form, however, you basically won't get hurt so long as you progress in weight sensibly.

Generally when beginning with a new lift, you should start relatively light (12-15RM). Once you get the form down, then you can progress up in weight. Often times this happens quickly. I have immediately fallen into the groove for certain lifts. You have to be the judge of this.

As far as your form goes, check out the following links:
http://www.t-nation.com/findArticle.do?article=295prec2
http://www.t-nation.com/readTopic.do?id=459744
http://www.t-nation.com/readTopic.do?id=586815

Don't start your workouts by fatiguing your stabilizer muscles. Bad, no, very bad idea. End your workout with some supplemental core training.

Originally Posted by CowPimp

Generally when beginning with a new lift, you should start relatively light (12-15RM). Once you get the form down, then you can progress up in weight. Often times this happens quickly. I have immediately fallen into the groove for certain lifts. You have to be the judge of this.

As far as your form goes, check out the following links:
http://www.t-nation.com/findArticle.do?article=295prec2
http://www.t-nation.com/readTopic.do?id=459744
http://www.t-nation.com/readTopic.do?id=586815

Don't start your workouts by fatiguing your stabilizer muscles. Bad, no, very bad idea. End your workout with some supplemental core training.

Do you mean dont start your back workout with the deadlift?
I always thought you are suppost to do the big compound movements first..

deadlifts are a back exercise?

He means don't do things that are going to tire out those muscles before hitting an exercise that recruits so much. Like, don't do leg curls before deadlifts.

Originally Posted by gogo

Do you mean dont start your back workout with the deadlift?
I always thought you are suppost to do the big compound movements first..

The poster said he was thinking that some lower back work would help warm him up for deadlifts, implying that he would begin his workout with lower back work prior to deadlifting. I'm saying that you shouldn't fatigue an important stabilizer like your lower back at the beginning of your workout. That is asking for trouble when performing exercises that load the trunk; in this case the deadlift.