Am I deadlifting right?

Mags · 12-28-2006, 09:27 AM

Hey guys, hope everyone had a good xmas etc.

When deadlifting I bend down to the point where my thighs are parallel to the floor with my head up and my arms pretty much straight but not locked. I get a good feeling in my upper quads and hips and most of the time my lower back too which is the obvious desired effect. Sometimes however, my hips, arse and legs feel they're getting more of the workout as my lower back doesn't feel like its getting hit as much. I've seen guys who bend down and deadlift with their legs only slightly bent (enough only so it seems their hands reach can the bar) so when they left the thighs give that intial push then the lower back pulls it right up. I've seen some of the guys go pretty heavy doing it this way but I'm unsure as to whether they're being careless or I'm being too careful. I know deads are a big lift and I don't want to injure myself, hence why I'm still doing the old health and safety motto 'bend your knee when you lift, not your back'. I just didn't know If im doing them wrong, that's all. What you guys think?

mike456 · 12-28-2006, 10:41 AM

the muscles you should feel it in is the hams, and the ass, so I guess your doing ok

Just keep your back arched.. your erectors probably got stronger, which is why you do not feel it there anymore (remember the only fuction of the erectors during deads is to keep the back arched)

Doublebase · 12-28-2006, 11:21 AM

Yes make sure you are arching your back. It seems like you are keeping your back sort of vertical which would make you use your legs more. If you can post a vid of you doing them and we'll critique.

AKIRA · 12-28-2006, 11:40 AM

I think you are doing a conventional deadlift and what youve seen other people do are SLDLs or Romanian Deadlifts.

fufu · 12-28-2006, 01:32 PM

The lower your set your hips, the more you load the quads. I don't think you are nessecarily doing them wrong. There are tons of different ways people deadlift, just do what feels comfortable and safe. As long as you are keeping everything tight you are fine IMO.

MWpro · 12-28-2006, 04:50 PM

lets see a video if possible

wilwn · 12-28-2006, 06:21 PM

i think you're doing fine. you technically should not feel much in your back. if you are, you would most likely flexing your spine during the movement, which you definitely do not want to do. you use your hip to drive the bar up, not your spine.

fufu · 12-28-2006, 11:53 PM

Quote:

Originally Posted by wilwn

i think you're doing fine. you technically should not feel much in your back. if you are, you would most likely flexing your spine during the movement, which you definitely do not want to do. you use your hip to drive the bar up, not your spine.

I always keep my spine neutral and I will feel it in my back, especially when going for reps. It is inevitable, the erector spinae are involved whether you flex your spine or not. I do agree that they can be "felt" less to an extent by playing around with positioning.

Mags · 12-29-2006, 03:06 AM

Thanks for the feedback guys. Both my bro and old man have had back problems in their lives so I've always been super cautious (not a ponce either though- I try to go heavy as I can without getting stupid with form)- belts, wraps etc. As a rule I lift with my legs parallel to the floor and with my lower back arched (inwards) and my head up, facing forward.

I feel it in my hams, glutes and lower back and although its an overall power move, I suppose I still expect a super flush/swelling like you get from isolation moves or from other heavy litfs like benching, rowing or squatting etc. I do at times feel my lower back has been worked because it's fatigued (so I have to sit down) but I don't ever seem to get a pump as such in my lower back- is this common?

Thanks

KarlW · 12-29-2006, 03:20 AM

Quote:

As a rule I lift with my legs parallel to the floor and with my lower back arched (inwards) and my head up, facing forward.

This sound good. The way you do them sound OK to me.

Quote:

I suppose I still expect a super flush/swelling like you get from isolation moves or from other heavy litfs like benching, rowing or squatting etc.

Nah you won't, it just feels like you've done a shitload of work, but you'll feel it all over the next day.

mike456 · 12-29-2006, 08:17 AM

Quote:

Originally Posted by fufu

I always keep my spine neutral and I will feel it in my back, especially when going for reps. It is inevitable, the erector spinae are involved whether you flex your spine or not. I do agree that they can be "felt" less to an extent by playing around with positioning.

true the erectors are worked wheter you flex your spine or not, but if you don't flex your spine they are worked isometrically, if you do flex your spine they are worked dynamically. You erectors work to keep your back straight or arched during a deadlift.

milod · 12-29-2006, 09:50 AM

Quote:

Originally Posted by KarlW

Nah you won't, it just feels like you've done a shitload of work, but you'll feel it all over the next day.

I must be doin' it right, then.

wilwn · 12-29-2006, 01:46 PM

Quote:

Originally Posted by mike456

true the erectors are worked wheter you flex your spine or not, but if you don't flex your spine they are worked isometrically, if you do flex your spine they are worked dynamically. You erectors work to keep your back straight or arched during a deadlift.

yup, there should be minimal concentric/eccentric erector contraction.

12-28-2006, 09:27 AM	#1
Mags We ate the toys eddie! Join Date: Oct 2004 Location: East London, UK Posts: 883 Photos: 8	Am I deadlifting right? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey guys, hope everyone had a good xmas etc. When deadlifting I bend down to the point where my thighs are parallel to the floor with my head up and my arms pretty much straight but not locked. I get a good feeling in my upper quads and hips and most of the time my lower back too which is the obvious desired effect. Sometimes however, my hips, arse and legs feel they're getting more of the workout as my lower back doesn't feel like its getting hit as much. I've seen guys who bend down and deadlift with their legs only slightly bent (enough only so it seems their hands reach can the bar) so when they left the thighs give that intial push then the lower back pulls it right up. I've seen some of the guys go pretty heavy doing it this way but I'm unsure as to whether they're being careless or I'm being too careful. I know deads are a big lift and I don't want to injure myself, hence why I'm still doing the old health and safety motto 'bend your knee when you lift, not your back'. I just didn't know If im doing them wrong, that's all. What you guys think?
	BUILD IT, AND THEY WILL COME. THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY. DO OR DO NOT - THERE IS NO TRY.

12-28-2006, 10:41 AM	#2
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	the muscles you should feel it in is the hams, and the ass, so I guess your doing ok Just keep your back arched.. your erectors probably got stronger, which is why you do not feel it there anymore (remember the only fuction of the erectors during deads is to keep the back arched)
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

12-28-2006, 11:40 AM	#4
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,520 Photos: 3	I think you are doing a conventional deadlift and what youve seen other people do are SLDLs or Romanian Deadlifts.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-28-2006, 01:32 PM	#5
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,737 Photos: 4	The lower your set your hips, the more you load the quads. I don't think you are nessecarily doing them wrong. There are tons of different ways people deadlift, just do what feels comfortable and safe. As long as you are keeping everything tight you are fine IMO.
	fufu's 1337 Journal Your diet will set you free.

12-28-2006, 04:50 PM	#6
MWpro Registered User Join Date: Aug 2004 Posts: 874	lets see a video if possible
MWpro Registered User Join Date: Aug 2004 Posts: 874

12-28-2006, 11:21 AM	#3
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,402	Yes make sure you are arching your back. It seems like you are keeping your back sort of vertical which would make you use your legs more. If you can post a vid of you doing them and we'll critique.

12-28-2006, 06:21 PM	#7
wilwn Registered User Join Date: Sep 2004 Posts: 198	i think you're doing fine. you technically should not feel much in your back. if you are, you would most likely flexing your spine during the movement, which you definitely do not want to do. you use your hip to drive the bar up, not your spine.
wilwn Registered User Join Date: Sep 2004 Posts: 198

12-29-2006, 03:06 AM	#9
Mags We ate the toys eddie! Join Date: Oct 2004 Location: East London, UK Posts: 883 Photos: 8	Thanks for the feedback guys. Both my bro and old man have had back problems in their lives so I've always been super cautious (not a ponce either though- I try to go heavy as I can without getting stupid with form)- belts, wraps etc. As a rule I lift with my legs parallel to the floor and with my lower back arched (inwards) and my head up, facing forward. I feel it in my hams, glutes and lower back and although its an overall power move, I suppose I still expect a super flush/swelling like you get from isolation moves or from other heavy litfs like benching, rowing or squatting etc. I do at times feel my lower back has been worked because it's fatigued (so I have to sit down) but I don't ever seem to get a pump as such in my lower back- is this common? Thanks
	BUILD IT, AND THEY WILL COME. THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY. DO OR DO NOT - THERE IS NO TRY.

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