Help with deadlifting.

YSK · 04-20-2008, 09:52 PM

Soo recently ive now had time to put deadlifts into my workout agian. But the thing is ive never been good at the form, its really uncomfortable for me. Let me explain, ive watched numerous videos on proper form, and i know basically how it goes, and i practice with the just the bar watching my form in the mirrors. But when i put on like 135 for warm up, i dunno, i can never power through with the heels of my feet, rather i find myself leaning too forward, as the weight shifts towards the fronts of my feet, and i end of losing my neutral spine and hurting my lower back. So ive stopped doing them , but i'd like to be able to do them, or something of equivalent value (if such a exercise exists) When i start in the proper position it feels like IF i power through with my heels, im gonna fall backwards. Also, i kno the bar is suppose to scrape along the shins but is it also suppose to hit the upper knee area? im not a pussy, but it fuckin hurts sumtimes. haaha. Anyways stupid problem, but a problem nonetheless.

vader · 04-20-2008, 10:05 PM

I wish I was an expert enough to help you, but I know exactly what you are going through.
I have a tough time with deads myself and I have hit a wall @ the 385 mark and I really want 405.
Its bad when you can squat more than you can dead.

VILBAUGH · 04-20-2008, 10:28 PM

Quote:

Originally Posted by vader

I wish I was an expert enough to help you, but I know exactly what you are going through.
I have a tough time with deads myself and I have hit a wall @ the 385 mark and I really want 405.
Its bad when you can squat more than you can dead.

obviously you dont know what hes going through, he cant even load the bar.
but wow, good for you, you can lift 385.

you are an idiot

VILBAUGH · 04-20-2008, 10:42 PM

Quote:

Originally Posted by YSK

Soo recently ive now had time to put deadlifts into my workout agian. But the thing is ive never been good at the form, its really uncomfortable for me. Let me explain, ive watched numerous videos on proper form, and i know basically how it goes, and i practice with the just the bar watching my form in the mirrors. But when i put on like 135 for warm up, i dunno, i can never power through with the heels of my feet, rather i find myself leaning too forward, as the weight shifts towards the fronts of my feet, and i end of losing my neutral spine and hurting my lower back. So ive stopped doing them , but i'd like to be able to do them, or something of equivalent value (if such a exercise exists) When i start in the proper position it feels like IF i power through with my heels, im gonna fall backwards. Also, i kno the bar is suppose to scrape along the shins but is it also suppose to hit the upper knee area? im not a pussy, but it fuckin hurts sumtimes. haaha. Anyways stupid problem, but a problem nonetheless.

there is no equivalent to the deadlift.
and there is no sugar coating it, they hurt.

you could try another variant such as the sumo deadlift, or srtaight legged deadlift in the mean time while you are sorting out your form.

try to power through with your hips. You dont have to scrape the bar on your shins, this tends to happen sometimes...just ride the bar up as close to yourself as possible. Another bad tendancy is keeping your torso too upright out of paranoia of lumbar injury. as long as your back doesnt round off the scapula will align with the load.

keep trying dude, this exercise will deliver major results, you need it and you will love it.

YSK · 04-20-2008, 11:16 PM

thanks, i mean i can do the 135, but my form goes to shit goes i end up arching my back way to much, i think its sort of an poor balance, or lack of practice...or something...does flexibilty play a MAJOR role? my flexibility isnt horrible but it aint that great. Yeah maybe ill try sumo deads instead, any downside or advantages to either or? besides sumo kind of looking funny.

**Built** · 04-20-2008, 11:52 PM

This site has awesome vids for form: Video Index

Play the one for barbell RDLs: http://www.uwlax.edu/strengthcenter/...20plus/rdl.mpg

Note how he pushes the barbell into his legs, back is arched, knees are straight ish, but not locked straight, ass is baaaack. You should be able to feel the push through your heels. You should be able to lift your toes off the floor mid-lift if you try to.

Start with those. You can also try rack pulls, which are deadlifts that start off pins at say about two inches above the knee, or at the knee or a couple inches below (which is basically what an RDL is).

Try that. My feeling is that you are holding the bar too far ahead of your body. It should be tight, snugged up to your body.

KentDog · 04-21-2008, 01:09 AM

Quote:

Originally Posted by YSK

thanks, i mean i can do the 135, but my form goes to shit goes i end up arching my back way to much, i think its sort of an poor balance, or lack of practice...or something...does flexibilty play a MAJOR role? my flexibility isnt horrible but it aint that great. Yeah maybe ill try sumo deads instead, any downside or advantages to either or? besides sumo kind of looking funny.

I don't believe flexibility plays much of a role in proper deadlift form; it just requires practice to get it down. Maybe try warming up with less than 135 until you feel very comfortable with the form, then increase the weight.

A few tips that were given to me when I first started:
- Ass back
- Puff your chest out
- Chin up, eyes looking up a bit (this is mental to keep your back from arching)

**Built** · 04-21-2008, 01:15 AM

Very good tips!

vader · 04-21-2008, 07:00 AM

Quote:

Originally Posted by VILBAUGH

obviously you dont know what hes going through, he cant even load the bar.
but wow, good for you, you can lift 385.

you are an idiot

thankyou for being so kind to tell me That I am an idiot.
I do know what he is going through,its taken 5 years to get to that weight and I know that my form is still off.
Maybe I should have said that in the first post, because you are not telling him anything that he does not already know.
At least Built and Kentdog offered real help which you did not.

thewicked · 04-21-2008, 09:42 AM

Quote:

Originally Posted by Built

This site has awesome vids for form: Video Index

Play the one for barbell RDLs: http://www.uwlax.edu/strengthcenter/...20plus/rdl.mpg

Note how he pushes the barbell into his legs, back is arched, knees are straight ish, but not locked straight, ass is baaaack. You should be able to feel the push through your heels. You should be able to lift your toes off the floor mid-lift if you try to.

Start with those. You can also try rack pulls, which are deadlifts that start off pins at say about two inches above the knee, or at the knee or a couple inches below (which is basically what an RDL is).

Try that. My feeling is that you are holding the bar too far ahead of your body. It should be tight, snugged up to your body.

good stuff and solid advice so far..i've been a strong puller and have pulled 675 damn near stiff leg'd but am having to work on my form since i'm only going to get so far doing it this way..

the best deadlift advice i can give goes as follows...

SPEED IS KEY!!! THE FASTER YOU PULL IT THE MORE POWER YOU PRODUCE AND THE EASIER IT IS TO GET THE WEIGHT MOVING! force=massxacceleration! NEVER FORGET IT! just don't jerk the weight up..

play with foot position..with your toes pointed out which helps lock out your hips..

head up! where the mind goes the body follows..keep looking up and the body tends to keep going with it!

don't go to the bar and bend over to pick i tup..this is the number one thing that cause your problem as well as mine.. squat down and bring the bar to you..

grip position..play with it..make sure it's not too wide..the wider your grip the longer ROM you have because the barbell doesn't hang down as far...

pull BACK! not up..i know it's hard to imagine..but alot of guys are telling me to pull back instead of straight up making you lean back into it and driving your heels down into the floor. what this does is activate your quads and glutes more so than your hams and back even though they're still going to be taking part in this. the weight will be your leverage..you won't fall back i promise..

too if you're having trouble reaching a certain weight in your goals....take a look at your attempts and what work you do leading up to it. If you're goal is to hit 405..try pulling doubles after your warmup up to say 315...then at 315 pull a single.. pull 365 for another single..then jump right into 405. You want to make sure you're not doing too much work on the way up to it and gas'n out. Picking your attempts is CRUCIAL when going for pr's!
that's all i've got for now..i'll post my article i wrote about pulling here as soon as i finish getting it typed up!

biggfly · 04-21-2008, 06:13 PM

Quote:

Originally Posted by VILBAUGH

obviously you dont know what hes going through, he cant even load the bar.
but wow, good for you, you can lift 385.

you are an idiot

Don't be a douche bag just to be a douche bag...

chris mason · 04-21-2008, 10:25 PM

Quote:

Originally Posted by thewicked

good stuff and solid advice so far..i've been a strong puller and have pulled 675 damn near stiff leg'd but am having to work on my form since i'm only going to get so far doing it this way..

the best deadlift advice i can give goes as follows...

SPEED IS KEY!!! THE FASTER YOU PULL IT THE MORE POWER YOU PRODUCE AND THE EASIER IT IS TO GET THE WEIGHT MOVING! force=massxacceleration! NEVER FORGET IT! just don't jerk the weight up..

play with foot position..with your toes pointed out which helps lock out your hips..

head up! where the mind goes the body follows..keep looking up and the body tends to keep going with it!

don't go to the bar and bend over to pick i tup..this is the number one thing that cause your problem as well as mine.. squat down and bring the bar to you..

grip position..play with it..make sure it's not too wide..the wider your grip the longer ROM you have because the barbell doesn't hang down as far...

pull BACK! not up..i know it's hard to imagine..but alot of guys are telling me to pull back instead of straight up making you lean back into it and driving your heels down into the floor. what this does is activate your quads and glutes more so than your hams and back even though they're still going to be taking part in this. the weight will be your leverage..you won't fall back i promise..

too if you're having trouble reaching a certain weight in your goals....take a look at your attempts and what work you do leading up to it. If you're goal is to hit 405..try pulling doubles after your warmup up to say 315...then at 315 pull a single.. pull 365 for another single..then jump right into 405. You want to make sure you're not doing too much work on the way up to it and gas'n out. Picking your attempts is CRUCIAL when going for pr's!
that's all i've got for now..i'll post my article i wrote about pulling here as soon as i finish getting it typed up!

One key to add to this is to NOT confuse pulling with speed with jerking the bar off the floor. That is sure to cause injury. Begin by consciously pushing from the base of your feet and allow the force to work its way up your legs and back. I know this sounds a bit esoteric, but it is a way to mentally focus on proper form.

That said, I think the individual who created this thread is a bit too concerned about form as are many. Deadlift with control and work your way up in load gradually and you will allow your body to adapt and handle the forces involved in the lift.

I also recommend you do not deadlift heavy every week (this is especially true as you get stronger). Alternate heavy deads with something else on a weekly basis (such as good mornings or the like).

YSK · 04-21-2008, 11:02 PM

thanks for all the tips. Def will try out all the given advice. One more thing.....are deads more of a once a week exercise?

**Built** · 04-21-2008, 11:05 PM

I only do Romanian deads, and I do them once a week. If you are more of a powerlifter, you probably need to pay more attention to a periodized approach like Chris is alluding to.

r00kie · 04-22-2008, 07:29 AM

Some very useful tips there!

Another point is to use a stance width that is comfortable to you. It can be anywhere between narrow to sumo width. Whatever suits you.

Travis Bell · 04-22-2008, 09:33 AM

I'm going to second what Wicked said about speed pulling. We do alot of speed pulls at Westside but Chris is right, they have to be controlled otherwise you'll nicely throw your back out. Light band tension for speed pulls are great

gixxer0.6g · 04-22-2008, 10:46 AM

I've got the SLDL's down but I'm trying to figure out a way to do regular deadlifts with a trap bar but w/o a trap bar....our gym doesn't have one.

nadirmg · 04-22-2008, 12:41 PM

Quote:

Originally Posted by KentDog

A few tips that were given to me when I first started:
- Ass back
- Puff your chest out
- Chin up, eyes looking up a bit (this is mental to keep your back from arching)

i will try the eyes looking up part when i do my RDLs this week. that makes a lot of sense!

Travis Bell · 04-22-2008, 01:56 PM

Quote:

Originally Posted by gixxer0.6g

I've got the SLDL's down but I'm trying to figure out a way to do regular deadlifts with a trap bar but w/o a trap bar....our gym doesn't have one.

Try using dumbbells if they go heavy enough. Still not the same thing but close. Any particular reason you don't want to do regular deads?

Quote:

Originally Posted by nadirmg

i will try the eyes looking up part when i do my RDLs this week. that makes a lot of sense!

The idea is to pick something on the wall that is at eye level or just a tad higher when standing straight up, then keep your eyes on it throughout the lift. It'll help arch your back a little better

**Built** · 04-22-2008, 08:18 PM

Yep. Basically stare yourself straight in the eyes while you do 'em.

Think "baboon breeding position" - chest out, butt out and UP, tight, arched back...

(Note: "Inflamed genitals" are optional. )

danzik17 · 04-22-2008, 08:29 PM

Not if one of those hot girls are walking by. Just try not to tip them off, amirite?

Seanp156 · 04-22-2008, 10:50 PM

This is a pretty minor thing, but what shoes are you wearing? If you're wearing tennis/running shoes consider getting some flat soled shoes to lift in. Regular tennis/running shoes tend you distribute weight more on the balls of your feet than your heels, and that can cause some stability issues.

Besides that, I'm sure most people have already covered:
*get your hips pretty low to start with
*keep your lower back flat
*pull "backwards" not "upwards" - this goes along with keeping the bar close to your body
*try to keep your shoulders behind the bar as much as possible

YSK · 04-23-2008, 03:19 AM

i keep hearing pull backwards. im scared ill fall over and crack my sternum or something haha.

lucifuge · 04-23-2008, 06:59 PM

Quote:

Originally Posted by YSK

i keep hearing pull backwards. im scared ill fall over and crack my sternum or something haha.

well, I guess it could happen... I don't know how, but anything's possible.
The most important thing I've ever learned about deads is to start with an almost ridiculously low weight until you're comfortable with your form.
If you never get to the point where you feel comfortable, then don't do them. They're a great exercise- however not a necessary exercise... well, unless you're a competetive lifter anyway....
Try the rack pulls for a while... start with the pins about knee height, after you get adapt to that, lower the pins a little, adapt, lower, etc...

04-20-2008, 09:52 PM	#1
YSK Registered User Join Date: Aug 2005 Posts: 199	Help with deadlifting. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Soo recently ive now had time to put deadlifts into my workout agian. But the thing is ive never been good at the form, its really uncomfortable for me. Let me explain, ive watched numerous videos on proper form, and i know basically how it goes, and i practice with the just the bar watching my form in the mirrors. But when i put on like 135 for warm up, i dunno, i can never power through with the heels of my feet, rather i find myself leaning too forward, as the weight shifts towards the fronts of my feet, and i end of losing my neutral spine and hurting my lower back. So ive stopped doing them , but i'd like to be able to do them, or something of equivalent value (if such a exercise exists) When i start in the proper position it feels like IF i power through with my heels, im gonna fall backwards. Also, i kno the bar is suppose to scrape along the shins but is it also suppose to hit the upper knee area? im not a pussy, but it fuckin hurts sumtimes. haaha. Anyways stupid problem, but a problem nonetheless.
YSK Registered User Join Date: Aug 2005 Posts: 199	Max Bench: 260 Weight: 203 Height: 5 10 and then some

04-20-2008, 11:16 PM	#5
YSK Registered User Join Date: Aug 2005 Posts: 199	thanks, i mean i can do the 135, but my form goes to shit goes i end up arching my back way to much, i think its sort of an poor balance, or lack of practice...or something...does flexibilty play a MAJOR role? my flexibility isnt horrible but it aint that great. Yeah maybe ill try sumo deads instead, any downside or advantages to either or? besides sumo kind of looking funny.
YSK Registered User Join Date: Aug 2005 Posts: 199	Max Bench: 260 Weight: 203 Height: 5 10 and then some

04-21-2008, 11:02 PM	#13
YSK Registered User Join Date: Aug 2005 Posts: 199	thanks for all the tips. Def will try out all the given advice. One more thing.....are deads more of a once a week exercise?
YSK Registered User Join Date: Aug 2005 Posts: 199	Max Bench: 260 Weight: 203 Height: 5 10 and then some

04-22-2008, 07:29 AM	#15
r00kie Registered User Join Date: Jun 2007 Posts: 72	Some very useful tips there! Another point is to use a stance width that is comfortable to you. It can be anywhere between narrow to sumo width. Whatever suits you.
r00kie Registered User Join Date: Jun 2007 Posts: 72

04-22-2008, 09:33 AM	#16
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 45	I'm going to second what Wicked said about speed pulling. We do alot of speed pulls at Westside but Chris is right, they have to be controlled otherwise you'll nicely throw your back out. Light band tension for speed pulls are great
	AtLargeNutrition - Support the company that supports strength! Often Imitated, Never Duplicated!

04-20-2008, 10:05 PM	#2
vader Registered User Join Date: Jun 2005 Location: USA Posts: 144 Photos: 18	I wish I was an expert enough to help you, but I know exactly what you are going through. I have a tough time with deads myself and I have hit a wall @ the 385 mark and I really want 405. Its bad when you can squat more than you can dead.

04-20-2008, 11:52 PM	#6
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	This site has awesome vids for form: Video Index Play the one for barbell RDLs: http://www.uwlax.edu/strengthcenter/...20plus/rdl.mpg Note how he pushes the barbell into his legs, back is arched, knees are straight ish, but not locked straight, ass is baaaack. You should be able to feel the push through your heels. You should be able to lift your toes off the floor mid-lift if you try to. Start with those. You can also try rack pulls, which are deadlifts that start off pins at say about two inches above the knee, or at the knee or a couple inches below (which is basically what an RDL is). Try that. My feeling is that you are holding the bar too far ahead of your body. It should be tight, snugged up to your body.

04-21-2008, 01:15 AM	#8
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	Very good tips!

04-21-2008, 11:05 PM	#14
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	I only do Romanian deads, and I do them once a week. If you are more of a powerlifter, you probably need to pay more attention to a periodized approach like Chris is alluding to.

04-22-2008, 10:46 AM	#17
gixxer0.6g Registered User Join Date: Apr 2008 Location: Montana Posts: 30	I've got the SLDL's down but I'm trying to figure out a way to do regular deadlifts with a trap bar but w/o a trap bar....our gym doesn't have one.

04-22-2008, 08:18 PM	#20
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	Yep. Basically stare yourself straight in the eyes while you do 'em. Think "baboon breeding position" - chest out, butt out and UP, tight, arched back... (Note: "Inflamed genitals" are optional. )

04-22-2008, 08:29 PM	#21
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: New York Posts: 1,489 Blog Entries: 5	Not if one of those hot girls are walking by. Just try not to tip them off, amirite?
	Ron Paul 2008 Journal: Boom goes the dynamite

04-22-2008, 10:50 PM	#22
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,141 Photos: 11	This is a pretty minor thing, but what shoes are you wearing? If you're wearing tennis/running shoes consider getting some flat soled shoes to lift in. Regular tennis/running shoes tend you distribute weight more on the balls of your feet than your heels, and that can cause some stability issues. Besides that, I'm sure most people have already covered: get your hips pretty low to start with keep your lower back flat pull "backwards" not "upwards" - this goes along with keeping the bar close to your body try to keep your shoulders behind the bar as much as possible
	My Journal

04-23-2008, 03:19 AM	#23
YSK Registered User Join Date: Aug 2005 Posts: 199	i keep hearing pull backwards. im scared ill fall over and crack my sternum or something haha.
YSK Registered User Join Date: Aug 2005 Posts: 199	Max Bench: 260 Weight: 203 Height: 5 10 and then some

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode