DeadLifts Let's talk about them

[Adam F]

I know I do not talk much training, but I will be making alot more posts soon. I workout at a Million dollar facility, where there is tons of cardio and cabeled machines. I mean they have over 10 machines just for your chest. Anyways the reason why I am talking about my Gym and all the nice stuff they have is because I am shocked from the lack of people that actually go into what I call the "hideaway" It's where all the free weights are at, and is secluded from the gym. The have a beautiful deadlift setup with all the works, and the poor thing is collecting dust. I am shocked that after 2 months going to this Gym 5 days a week I have not seen 1 single person other than myself deadlift. Maybe I am crazy but it's time newbies learn how to deadlift, and stop worrying about what the masses at your Gym might say. I see to many guys who's Lat spread looks like shit becasue they dont dead lift and there symmetry is horrible. Let's take a deeper look at deadlifts and watch some videos on decent form.

The Deadlift is a compound exercise targeting several muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques. <-- You here that folks Obliques. Start deadlifting and stop crunching your abs to death.

Beginning position

• feet should be flat on the floor about shoulder width apart in the conventional style, and slightly farther apart in the sumo style
• grip bar with a closed, alternate grip
• legs should be flexed as in a squat position
• bar should be as close to the shins as possible
• back posture should be straight

legs should be flexed as in a squat position

bar should be as close to the shins as possible

back posture should be straight

Upward movement

• begin pull by extending at the knees

the hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar

at the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended

Downward Movement

• flex hip and knee joints to slowly lower bar to the floor, ending in the squat position

Points to Remember

• your torso should be straight throughout the movement
• at no portion of the lift should your back be rounded
• keep the bar as close to the shins as possible throughout
• feet should always be flat on the floor, pushing from the heel
• exhale through the sticking point of the concentric movement and inhale through the eccentric phase
• do not jerk the movement, it should be smooth throughout
• if your knees are moving laterally from side to side, reduce the amount of weight
• because of the many muscles involved in the lift, the Deadlift may require more rest between sets than normal

Here is some useful Videos for proper form.

YouTube - It's Your Fault If You Dead Lift without Proper Form


Here is how not to lift.
YouTube - Dieselweasel 350x3: How not to deadlift (Part I)

Pic Of Bad Form.

1. Notice his back is rounded.
2. His head is down.



If the guy in the picture looked up, and bent his knees a little more it would have correct his rounded back.

[Adam F]

Also who here uses "hooks" on the deadlift?

[oldmma]

Deads are one of my favorite exercises but 90% of the "gym set" have never done them. unlike the bench or squat there are few ways to CHEAT with deads and i think this along with the facts that deads are hard and when done right scuff up your shins and make you sore for a day are all pretty good reasons why they are not done.....also people think they are bad for your back which couldnt be further from the truth when done right....btw no hooks or straps!

[dashizzle]

I have always looked at deadlifts as more of a power-lifting thing as opposed to a bodybuilding thing.
Are hooks or wraps a bad thing? I have trouble with tendonitis in my elbow, and have trouble grasping sometimes...
Maybe I'll start doing deads....

[Adam F]

Originally Posted by dashizzle

I have always looked at deadlifts as more of a power-lifting thing as opposed to a bodybuilding thing.
Are hooks or wraps a bad thing? I have trouble with tendonitis in my elbow, and have trouble grasping sometimes...
Maybe I'll start doing deads....

Maybe you will?? Bro Deadlifts is the 1st or 2nd most important excerise along with squats that you can do! Remember your back makes up half your mid section and frame. Add it to your workout regimine for 3 months you will love the results.

[dashizzle]

yeah,maybe,lol
I'd like to, but am just a tad nervous.
I have had 2 surgeries on my arm in the last 3 years.
Just a little worried about my arm. Gripping can sometimes really bother me. That is why I asked about straps.

[Adam F]

You can buy a deadlift strap for about $20 bucks. It will make it eaiser to hold onto the bar. I personally hate them, but thats me. A "hook" is when you have one hand under the bar and the other over hand on the bar. The hook grip is more efficient and allows you to lift much more weight without the use of straps.

If you have injuries start off slow and lighter weight just like any other excersice.

[willy222]

i use a one hand under one over technique, only being deadlifting for 3 months, my 1RM is only 310lb but im still perfecting my technique

[dashizzle]

Saturday I'm gonna start working on deadlifts. I also have 2 screws in my ankle, So, yeah, I'll start light, and see how it goes. I hope I can get it worked up enough to where it won't bother my elbow and ankle.
I do need a change in my routine anyway. By the time the end of my work-out week rolls around, I always feel like I am missing something. This is probably exactly what I need.

[willy222]

must be pretty hard to do any workout with an injured ankle and elbow, it would effect everything, bench press, curls, squats, shoulder press.