Deadlifts?

[ShaqFu]

They just look so damn painful! On one hand, I'm pretty worried about doing some serious damage to my lower back (all my life people have told me not to lift things that way). But I'm not gonna back off from them, cause then I'd have to kick my own ass for being a sissy, and I'm not that flexible.

So what kind of benefits are they supposed to have anyway? What's so great about a strong lower back?

 

[Twin Peak]

Deadlifts are the king for upper body -- they work everything. I am sure there are other threads you could lookk for.

One comment though, if you are doing them in a fashion that is like the way you have always been told not to lift things -- you are doing them wrong! Look into it -- very dangerous!

 

[ShaqFu]

I'm well aware that poor technique can cause serious damage. A very good point. I usually follow by Arnold's "Modern Encyclopedia of Bodybuilding", a great book, for technique with all the lifts I'll do.

You know of a particularly good thread? Got a link?

 

[Sub-Zero]

Sorry to say but Arnold has shit form.

Lemme try and find a description for the deadlift. I know how to do it well, but can't desribe it ....lol

 

[Mudge]

Originally posted by Corri
On one hand, I'm pretty worried about doing some serious damage to my lower back (all my life people have told me not to lift things that way).

So what kind of benefits are they supposed to have anyway? What's so great about a strong lower back?

Stiff legged deadlifts are how your told not to lift things, deadlifts are EXACTLY how you are supposed to pick up things (with the legs)! These are not painfull, none of this is painfull, your working hard but your not sticking a knife in your leg, very different.

Whats so great about a strong lower back? Whats so great about a strong anything? If you want to be able to squat well, not have lower back problems doing curls etc, then you need a good lower back as well as some abs.

I have had lower back problems, and stiffy deadlifts are exactly my cure, I almost never have any pain when doing these, where if I don't do them regularly - not only does the muscle in that area dissapear rather quickly, but I will eventually have a random lower back issue, as bad as me not being able to get off the floor for several minutes at a time, so for me lower back work is an absolute neccessity for quality of life. In fact, for scoliosis patients the prescription is often direct lower back work.

Deads will hit the legs as well, but for the weights I'm using its much more of a back excersize. I rarely am doing these though, mostly pullups, rows, and stiffies.

 

[Scotty the Body]

DEADLIFT

Muscles
Target
Erector Spinae

Synergists
Gluteus Maximus
Adductor Magnus
Quadriceps
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Trapezius, Middle
Trapezius, Upper
Levator Scapulae
Rhomboids

Antagonist Stabilizers
Rectus Abdominis
Obliques

 

[Twin Peak]

Re: Re: Deadlifts?

Originally posted by Mudge


Stiff legged deadlifts are how your told not to lift things,

deadlifts are EXACTLY how you are supposed to pick up things (with the legs)!

These are not painfull, none of this is painfull,

1) Not true.
2) True
3) Not true.

You are told not to lift with a ROUNDED lower back, and for good reason. With SLDL you lower back could, should and must be convex.

Not painful? Are you sure you are doing them right? After my sets I need to sit down, I consider puking (and sometimes do) and am generally in a world of hurt.

 

[kuso]

Deadlift day is my favourite day!

 

[shooter]

just look at the top of the page "exercise and muscle directory"

 

[kuso]

Re: Re: Re: Deadlifts?

Originally posted by Twin Peak




Not painful? Are you sure you are doing them right? After my sets I need to sit down, I consider puking (and sometimes do) and am generally in a world of hurt.

Sit down....yep

Consider puking....yep

Sometimes puke......only a mouthful

And see stars.......final set

 

[Scotty the Body]

I love Deads!!

Remember to start light and always keep your head up. Bend at the knees and keep the weight as close to your legs as you can, I've seen some use shin pads to keep from scrapeing up the shins.

 

[Mudge]

Re: Re: Re: Deadlifts?

Originally posted by Twin Peak


1) Not true.
2) True
3) Not true.

You are told not to lift with a ROUNDED lower back, and for good reason. With SLDL you lower back could, should and must be convex.

Not painful? Are you sure you are doing them right? After my sets I need to sit down, I consider puking (and sometimes do) and am generally in a world of hurt.

Puking is a reaction to the stresses incurred, it has nothing to do with pain.

I'm a warehouse veteran, as well as former warehouse manager, and you are always tought to lift with the legs, identical to a deadlift with a wide leg stance. You are not tought, ever, at all, to bend over and pick stuff up, although I have been very guilty of doing so.

 

[shooter]

Scotty, do you do straight leg as well? I usually switch back and forth from week to week.

 

[Mudge]

Originally posted by Scotty the Body
I love Deads!!

Remember to start light and always keep your head up. Bend at the knees and keep the weight as close to your legs as you can, I've seen some use shin pads to keep from scrapeing up the shins.

Exactly, if you are looking down your going to curve the spine in an ill manor, look upwards at least slightly as with squats.

 

[Mudge]

Originally posted by shooter
Scotty, do you do straight leg as well? I usually switch back and forth from week to week.

This is called a stiff legged dead (or straight if you want I guess).

 

[Scotty the Body]

Originally posted by shooter
Scotty, do you do straight leg as well? I usually switch back and forth from week to week.

i do SLDL on leg day but only cause Gopro told me to
hahahahaha

I've done both in the same week but never agian will I do that.

 

[Twin Peak]

SLDL hits the hams and lower back. Deads hit the traps, upper, middle and lower back. It also hits the bis tris, legs and chest a bit -- thats why its KING!

 

[TriZZle305]

Originally posted by Twin Peak
SLDL hits the hams and lower back. Deads hit the traps, upper, middle and lower back. It also hits the bis tris, legs and chest a bit -- thats why its KING!

doing deads and squats will improove your strength around you whole body... on deadlift day i always rest longer than im supposed to after my last set... SLDL or regular deadlift... i do one on back day and one on leg day... to me deadlifts are fun until the last set grunting and making noise in the school gym but usually we get out of hand and end up rolling on down the field or doing fireouts(three point stance/ dive/ get back up)...

 

[KarlW]

When people say "don't lift things a certain way" it is for 2 main reasons.
1. They're saying don't round your back.....very important.
2. They're referring to non-weight trainers, so those who have underdeveloped back, abs and legs.

Another point with Stiff Deads is that your'e not picking the weight up off the floor, your'e lowering it to your shins, mindful of the range of motion, your flexibility and how strong your back is.

Dead's and Stiff dead's are great exercises, and like everything have to be done with correct form and progressive poundages.

I would only caution those with previous back injury from these movements, BE CAREFUL !.

I always hear people my own age complaining of back pain. These people don't get it that Deads/Stiff Deads/Squats/Abs and Hypers can eliminate back pain from their daily lives.

 

[Mudge]

... and when do you round your back, if your picking up something all the way to the floor without using your legs.

I slightly bend my knees when doing stiffies, as well as I do not go to the floor any longer.

 

[wanablifter]

whats better a box bar or a strait bar for deadlift i use the box bar

 

[Scotty the Body]

IMO a straight bar would be better, I think using a box bar would be more like doing a squat because your less likley to bend as much at the waist and more at the legs.

I've never had the opportunity to try the box bar though.

 

[wanablifter]

iv never done it with straight bar i just use the box bar but i do - do straight leg deadlifts aswell with a straight bar

 

[pumpit]

When i do dead's my ass, my quads, my spinae erectors are the only muscles afftected. Can any one give me some tips on how to affect my traps and possibly lats.

Thanks in advance

peace.

 

[Twin Peak]

Originally posted by pumpit
When i do dead's my ass, my quads, my spinae erectors are the only muscles afftected. Can any one give me some tips on how to affect my traps and possibly lats.

Thanks in advance

peace.

When you get to the TOP of the movement, lean slightly back and SQUEEZE your shoulders (and lats, if you can feel them) as far back as you can. This ties in the back.

Also, use a straight bar, the box may be okay one and a while but there is too much stabilization and it takes emphasis of the back like scotty suspected!

 

[wanablifter]

thanks i was wondering that my self