[ARCHIVED THREAD] - Dead lift pointers? (Page 1 of 2)
Posted: 9/28/2011 9:03:55 AM EDT
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So I have been getting a little inspiration from Jim Wendler's routines and philosopies and have decided to start moving in the direction of 5/3/1, starting with pyramid routines and the core lifts.
Problem being, I have never really done any dead lifting. Anyone got some good pointers before I separate my lumbar from the rest of my body? |
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Best bet is to watch through this: http://www.youtube.com/results?search_query=rippetoe+deadlift&aq=f If you maintain your lumbar curve you won't hurt yourself, of course there are many finer points to the DL, but that's the most important for not causing injury. Watching Rips stuff is better than most of us could explain it probably. |
| All of the above and start with a weight that is VERY easy for you. Start low and add 5-10 pounds each time you deadlift while focusing on building the muscle memory of proper form. Eventually deadlifting will be second nature to you and the weight will build up to to the point that it is heavy to you. |
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Think of the Olympic (as opposed to power lifting) DL as squatting with the bar hanging from your arms...torso forward lean should be minimized (since you are squatting down to the bar, not bending at the waist to the bar). In reality, done correctly, very little lower back is involved in the DL; it's primarily legs, shoulders and upper back.
Set up for the lift as previously stated: butt low, shins on bar, torso as upright as possible. Initiate the "thrust" with just that: thrust hips forward and push down with heals...do not lift by tilting torso upright...as it should be nearly upright already...torso will tilt back at the end of the lift, but not at the beginning. The absolutely wrong way, which you see more often than not and which does involve and can injure lower back, is to bend (primarily) at the waist, then initiate the lift by straightening your torso and then your legs. Unless you are actually power lifting, I recommend a clean (over) grip...do not alternate your grip: the weak link in the DL is the bicep tendon in the under gripping hand. Another variation is the snatch (wider) grip which increases shoulder involvement in the lift. |
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Unless you are actually power lifting, I recommend a clean (over) grip...do not alternate your grip: the weak link in the DL is the bicep tendon in the under gripping hand. Another variation is the snatch (wider) grip which increases shoulder involvement in the lift. I only recommend this for grip development, but once the weight gets heavy enough to keep the bar stable I find it easier to alternate my grip. Of course I change it each set. Oh, and one thing that helps me is thinking "push the earth away" with your legs. |
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There is a starting strenght DVD thats about $20.00
It gives detailed break down of how to: 1) Power Clean 2) Deadlift 3) Squat 4) Bench Press 5) Overhead Press Worth every penny, you can watch the lifts in slow motion. Starting Strenght DVD |
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Good stuff. So in starting, grip should essentially be just outside of knees, knees approximately shoulder width or so, yes? Most people put feet at hip width rather than shoulder, hands outside the knees unless you're doing sumo DL. Word. Quoted:
There is a starting strenght DVD thats about $20.00 It gives detailed break down of how to: 1) Power Clean 2) Deadlift 3) Squat 4) Bench Press 5) Overhead Press Worth every penny, you can watch the lifts in slow motion. Starting Strenght DVD Dig that. I have the book on my Amazon list, probably need to go ahead and grab the disc. |
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Somebody forgot to tell me one of the most important pointers of all- get some long workout pants. 
Got on them earlier, think I did alright on my form as my lower back feels good, and I almost always come away with a sore lower back from rowing, etc. What type of rowing are talking? Weighted rows, cable rows, C2 row machine? Low back should not be sore often doing those. ETA: oh yea, pants or long socks are a good idea
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Somebody forgot to tell me one of the most important pointers of all- get some long workout pants.
Got on them earlier, think I did alright on my form as my lower back feels good, and I almost always come away with a sore lower back from rowing, etc. Bloody shins are a sign of a good day DLing! They actually make DL shin guards (I assume they are similar to soccer shin guards as I have never actually seen anyone wear them). |
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After re-opening the same wounds every week on my shins, I slightly modified my form to where my shins rub against the smooth part of the bar.
Always keep your back flat. If you round a little at the top of your back on your real heavy sets, don't worry about it, that is natural when you get to max effort. As long as your lower back isn't rounding you are cool. Getting angry helps me pull sometimes too. Use chalk. |
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I'd say that it is better to start the day on deadlifts instead of doing them already tired from other workouts. Because doing deadlifts tired is an easy way to get shitty form which can lead to a blown back. And wear tall socks, and use chalk. It makes you look cool. ETA: Also don't lift with your ego. Just go with what your body says and don't be afraid to dump the weight when your back rounds out. I've had days where I couldn't properly lift a weight that I have lifted 100 times. Thats when I just call it quits on the deads for that day. |
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I'd say that it is better to start the day on deadlifts instead of doing them already tired from other workouts. Because doing deadlifts tired is an easy way to get shitty form which can lead to a blown back. And wear tall socks, and use chalk. It makes you look cool. with stripes 
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Quoted: Quoted: I'd say that it is better to start the day on deadlifts instead of doing them already tired from other workouts. Because doing deadlifts tired is an easy way to get shitty form which can lead to a blown back. And wear tall socks, and use chalk. It makes you look cool. with stripes The socks can't be matching and should be in neon colors.  |
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BAM! Going to Target tonight after dinner with the lady. Also found a site that has 12 packs for something like $20. Noice. This is going to be hot. Ok, who's gonna start the long socks deadlifting pic thread? Maybe in a couple of weeks. Next week is deload. |
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No Big 5 around here (Memphis). Sports Authority and Dick's Sporting Goods. Various outdoors places. Hmmmmmm...
ETA: On the way... |
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This might be worth a look.
I haven't read any of his books yet but may pick one up soon to see if there is anything new I can learn. |
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BAM! Going to Target tonight after dinner with the lady. Also found a site that has 12 packs for something like $20. Noice. This is going to be hot. Ok, who's gonna start the long socks deadlifting pic thread? I"ll join in on this. Just don't laugh at my weights. Schedule has killed my lifting routine for a couple months 
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Quoted: Quoted: Did a 475lb pr on the dead today while wearing tall socks. Forgot to take a pic though 20 more lbs and you'll get the mythical 5 plates on there! Except at my gym they have 100lb bumpers which are about half the size of a 45 bumper. I'm happy to be able to use 2 plates, now. It makes it funny when a skinny punk walks up thinking your only lifting 225 and tries to show you how its done. But its actually 445.  |
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Quoted: Straps. I like them because I don't have to worry about dropping the bar mid-lift, which makes it easier to concentrate on my form and my back. YMMV but I hate straps, they're a crutch for a weak grip IMO. If you can't hold on to something you shouldn't lift it- obviously exceptions for ELITE level lifters, they know enough to know what they need to do. But I don't think there's any reason a novice to intermediate lifter should be using straps. I don't mean to come off like a dick, I just don't think it's a good idea to recommend straps to someone just getting started with deadlifts.
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Quoted: Quoted: Straps. I like them because I don't have to worry about dropping the bar mid-lift, which makes it easier to concentrate on my form and my back. YMMV but I hate straps, they're a crutch for a weak grip IMO. If you can't hold on to something you shouldn't lift it- obviously exceptions for ELITE level lifters, they know enough to know what they need to do. But I don't think there's any reason a novice to intermediate lifter should be using straps. I don't mean to come off like a dick, I just don't think it's a good idea to recommend straps to someone just getting started with deadlifts. I agree with Roland here. When I first started deads my hands would slip off the bar. But now my hands are strong enough to where the only reason I'll stop a lift is because my back is rounded. ETA: Look into the "Captains of Crush" grippers if your hands are giving you trouble. |
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Quoted: Quoted: Quoted: Straps. I like them because I don't have to worry about dropping the bar mid-lift, which makes it easier to concentrate on my form and my back. YMMV but I hate straps, they're a crutch for a weak grip IMO. If you can't hold on to something you shouldn't lift it- obviously exceptions for ELITE level lifters, they know enough to know what they need to do. But I don't think there's any reason a novice to intermediate lifter should be using straps. I don't mean to come off like a dick, I just don't think it's a good idea to recommend straps to someone just getting started with deadlifts. I agree with Roland here. When I first started deads my hands would slip off the bar. But now my hands are strong enough to where the only reason I'll stop a lift is because my back is rounded. ETA: Look into the "Captains of Crush" grippers if your hands are giving you trouble. Yep, if you have a weakness it needs to be addressed rather than worked around. When I first started lifting I had lots of trouble holding onto the bar. These days it doesn't even enter into the equation. |
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I used to respect you guys until all this talk about calf length socks. Like a bunch of girls talking about periods up in here. They don't make calf length socks that I can wear with my Vibrams. Toe Socks |
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I used to respect you guys until all this talk about calf length socks. Like a bunch of girls talking about periods up in here. They don't make calf length socks that I can wear with my Vibrams. Toe Socks lol. oops. |
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I used to respect you guys until all this talk about calf length socks. Like a bunch of girls talking about periods up in here. They don't make calf length socks that I can wear with my Vibrams. You can just wear hot pink leg warmers.  Fuck yeah. |
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Quoted: Quoted: Straps. I like them because I don't have to worry about dropping the bar mid-lift, which makes it easier to concentrate on my form and my back. YMMV but I hate straps, they're a crutch for a weak grip IMO. If you can't hold on to something you shouldn't lift it- obviously exceptions for ELITE level lifters, they know enough to know what they need to do. But I don't think there's any reason a novice to intermediate lifter should be using straps. I don't mean to come off like a dick, I just don't think it's a good idea to recommend straps to someone just getting started with deadlifts. I don't use straps because I want my forearms to look like popeye's. On a side note to deads. One issue I have is that I will somewhat let my knees go outwards when lowering the weight. The joint closest to my hand on my thumb will rub against the cloth of my pants and rub the skin off. I never notice it until I am done and see my thumb bleeding.
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