Deadlift Form 101

**kyoun1e** · 03-05-2009, 01:28 PM

Folks,

I'm just now getting into deadlifts. I had been petrified of this exercise due to a ruptured disc a few years ago. I've finally taken the plunge and integrated this into my routine.

I've watched many a youtube vidoe on form. I've tried to mimic the form in the mirror before I even pick up the bar.

Couple Questions:

1. If I'm doing this properly, should I be killing my shins on the way up?
2. Ditto on knees...on the way down?

Feel like I need shin and knee pads for crying out loud. I'm thinking I'm doing something wrong here.

Thanks.

KY

**Yanick** · 03-05-2009, 02:27 PM

You'll cut your shins up a bit. Clean the sand out of your vagina, wear a pair of pants to minimize trauma and get to DL'ing. I don't know what you mean by 'kill' your knees, you shouldn't be dropping the weight on them or anything, a little contact is okay..although it might be a form problem if the bar is hitting your knees.

**bigback51** · 03-05-2009, 06:16 PM

Sounds like your pulling using the Old School Traditional method, if you`ve got a lower back/ disc problem, try using the Sumo Technique, this method of deadlifting might help you, why because you are dropping down, versus bending over, when you are in the process of grabbing the bar for your pull. I`ve been using Sumo for years, no lower back problem, never ever scraped my shins.
Good Training,
Big Back 51

**mboley370** · 03-05-2009, 07:08 PM

Clean the sand out of your vagina

LOL

**Elson** · 03-05-2009, 09:17 PM

Originally Posted by kyoun1e

Folks,
1. If I'm doing this properly, should I be killing my shins on the way up?

Feel like I need shin and knee pads for crying out loud. I'm thinking I'm doing something wrong here.

Thanks.

KY

Yes. And old soccer pads will do.

**kyoun1e** · 03-06-2009, 05:53 AM

Bigback,

Just looked at some youtube videos for the sumo tequnique. Interesting. Looks like you have your feet much wider and your elbows are actually pulling up within the knees. Think I may give this a try.

As for the vagina comment...gimmie a break. I'm trying to figure out if I'm doing something wrong in terms of form vs. eliminating pain. Clean the sand out of your brain.

KY

**Merkaba** · 03-06-2009, 06:01 AM

shouldnt be much elbow pulling going on. they will be useless in getting to the full up position anyways.

**bigback51** · 03-06-2009, 05:35 PM

KY,
Here are a few hints on the Sumo Tech.
1.I`m 6ft so my foot placement is about 3 inches inside of the 45`s, on both sides. Feet pointed out at a 45 degree angle, they are not parallel with each other. Shins are real close to the bar.
2. You want to pop your knees out, as you are dropping down, on your decent towards the bar.
3. Before you start decending, you want at least to have a flat back, slightly arching with chest out is better.
4. You want to drop down, looking strait ahead,then grip and rip. Using an alternate hand grip pull the weight strait up keeping it close to every part of your body.
5.This is really important, lower the weight just alittle slower then you pull it, keep your back flat, butt down during the whole " lowering " phase. You will gain alot of power, and strengh from lowering the bar correctly.
6. When you decend to grab the bar you don`t really look at the bar, you look straight ahead. In fact on occasion I`ve missed the bar and one time I actually jambed a finger hitting the bar, thats what enthusiasm does for you , but what the hell.
Hope this stuff helps you.
Big Back 51

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