Deadlifters - what say you of this technique?

[HN]

Hey deadlifters out there, what say you of the technique described in the intro video below? Is that a good way to describe to beginners?

(.wmv and .mov links found under the image here: http://www.crossfit.com/mt-archive2/002672.html )

 

[new2AMD]

fix your link

 

[HN]

link fixed. those damn parentheses always get me with the links. thank you.

 

[Kev]

.

 

[Phokus]

Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

edit:

Also, i don't think Mark explained this, but this is mostly a 'pushing motion' with your lower body. The mistake i made when i first did this was i thought it was mostly a pulling motion with my lower back which strained my back a lot... the only 'pull' you should be doing is with your traps/shoulders to make sure you keep a slight arc in your back to protect your spine. Push off with the heels of your feet, when the bar gets past your knees, you push forward with your butt/hamstrings --- you do NOT pull with your lower back.

Also, keep your toes at a 45 degree angle.

Edit 2: Also, your arms should be like 'cables' holding the bar. you should not be using any arm strength to move the bar forward or backward...

 

[crt1530]

Mark Rippetoe knows his stuff. If you're looking to start a strength training program, you'd do well to buy his books ("Starting Strength" and "Practical Programming for Strength Training").

 

[HN]

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

great! also, the bit about having the bar travel along the shins/knees/thighs is sound advice? i'll have to practice that with a dowel or something first or wear long pants to the gym

maybe this will finally help me get past my deadlift plateau (and get my friend started).

*edit* 'wear' not 'where'

 

[Phokus]

Originally posted by: HN

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

great! also, the bit about having the bar travel along the shins/knees/thighs is sound advice? i'll have to practice that with a dowel or something first or where long pants to the gym

maybe this will finally help me get past my deadlift plateau (and get my friend started).

Yes, but don't pull the bar towards your legs... i made another edit, your arms should be like 'cables' holding the bar. The bar should naturally ride up your legs and this is done by having a close enough starting postion + keeping your shoulders back.

 

[alexeikgb]

Yeah, the form is pretty good.

 

[crt1530]

Originally posted by: HN

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

great! also, the bit about having the bar travel along the shins/knees/thighs is sound advice? i'll have to practice that with a dowel or something first or where long pants to the gym

maybe this will finally help me get past my deadlift plateau (and get my friend started).

Yes, but do something to protect your shins. From a biomechanical standpoint, the most efficient way to lift the bar is to have it as close to your body as possible. I wear soccer socks on days when I deadlift. Other people wear pants or shinguards.

 

[Special K]

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

edit:

Also, i don't think Mark explained this, but this is mostly a 'pushing motion' with your lower body. The mistake i made when i first did this was i thought it was mostly a pulling motion with my lower back which strained my back a lot... the only 'pull' you should be doing is with your traps/shoulders to make sure you keep a slight arc in your back to protect your spine. Push off with the heels of your feet, when the bar gets past your knees, you push forward with your butt/hamstrings --- you do NOT pull with your lower back.

Also, keep your toes at a 45 degree angle.

Edit 2: Also, your arms should be like 'cables' holding the bar. you should not be using any arm strength to move the bar forward or backward...

I agree with pretty much everything you said, although once the bar gets a certain height off the ground, you pretty much ARE using your lower back to straighten up and lock the weight out.

But yeah, at the start of the movement, definitely focus on "driving your feet through the floor" rather than trying to rip the bar up off the floor.

 

[alexeikgb]

Originally posted by: crt1530

Originally posted by: HN

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

great! also, the bit about having the bar travel along the shins/knees/thighs is sound advice? i'll have to practice that with a dowel or something first or where long pants to the gym

maybe this will finally help me get past my deadlift plateau (and get my friend started).

Yes, but do something to protect your shins. From a biomechanical standpoint, the most efficient way to lift the bar is to have it as close to your body as possible. I wear soccer socks on days when I deadlift. Other people wear pants or shinguards.

Haha, good point. Def wear pants or something for your shins (I don't know about wearing shin guards, i've seen people put a little baby oil on the shins to help slide the bar up).

 

[crt1530]

Originally posted by: alexeikgb

Originally posted by: crt1530

Originally posted by: HN

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

great! also, the bit about having the bar travel along the shins/knees/thighs is sound advice? i'll have to practice that with a dowel or something first or where long pants to the gym

maybe this will finally help me get past my deadlift plateau (and get my friend started).

Yes, but do something to protect your shins. From a biomechanical standpoint, the most efficient way to lift the bar is to have it as close to your body as possible. I wear soccer socks on days when I deadlift. Other people wear pants or shinguards.

Haha, good point. Def wear pants or something for your shins (I don't know about wearing shin guards, i've seen people put a little baby oil on the shins to help slide the bar up).

I'd be pissed if I saw somebody getting baby oil on the bars at my gym.

 

[Phokus]

Originally posted by: Special K

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

edit:

Also, i don't think Mark explained this, but this is mostly a 'pushing motion' with your lower body. The mistake i made when i first did this was i thought it was mostly a pulling motion with my lower back which strained my back a lot... the only 'pull' you should be doing is with your traps/shoulders to make sure you keep a slight arc in your back to protect your spine. Push off with the heels of your feet, when the bar gets past your knees, you push forward with your butt/hamstrings --- you do NOT pull with your lower back.

Also, keep your toes at a 45 degree angle.

Edit 2: Also, your arms should be like 'cables' holding the bar. you should not be using any arm strength to move the bar forward or backward...

I agree with pretty much everything you said, although once the bar gets a certain height off the ground, you pretty much ARE using your lower back to straighten up and lock the weight out.

But yeah, at the start of the movement, definitely focus on "driving your feet through the floor" rather than trying to rip the bar up off the floor.

Even when you're locking out, you don't really use your lower back... it's mostly your hips (butt/hammy) that straightens your body up. When i first started doing it and i had no idea WTF i was doing, i could only do like 185 lbs for 7 reps and my lower back muscles were killing me. After i learn the correct form over the course of a few weeks, i could do 230 lbs for 7 reps and i have no soreness or strain in my lower back

 

[amicold]

I do the same, minus putting it down, I can't slowly set down a ton of weight like that.

 

[HN]

good stuff. reading encouraging posts like these always gets me pumped for the evening workout.

I don't think i've ever posted my deadlift weights but i'll be sure to update if i make any gains with this advice.

(crt1530 - i've been seeing Mark Rippetoe's name more often now that i'm reading and doing more of the crossfit stuff. it's actually what got me started on my muscle-up crusade. i'm really enjoying the workouts and have gotten my friend to keep up more as opposed to just having him run laps all day.)

 

[bignateyk]

Originally posted by: amicold
I do the same, minus putting it down, I can't slowly set down a ton of weight like that.

yeah.. i seem to have a problem when I have to lower the weight back down. I feel like im using my lower back to control the descent of the bar.

 

[alexeikgb]

Originally posted by: crt1530

Originally posted by: alexeikgb

Originally posted by: crt1530

Originally posted by: HN

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

great! also, the bit about having the bar travel along the shins/knees/thighs is sound advice? i'll have to practice that with a dowel or something first or where long pants to the gym

maybe this will finally help me get past my deadlift plateau (and get my friend started).

Yes, but do something to protect your shins. From a biomechanical standpoint, the most efficient way to lift the bar is to have it as close to your body as possible. I wear soccer socks on days when I deadlift. Other people wear pants or shinguards.

Haha, good point. Def wear pants or something for your shins (I don't know about wearing shin guards, i've seen people put a little baby oil on the shins to help slide the bar up).

I'd be pissed if I saw somebody getting baby oil on the bars at my gym.

Depends on the gym... some swanky golds, yeah thats not cool.... but some gritty gym ala MetroFlex, I wouldn't mind as long as they clean it off....
maybe it was just water... who knows... but the guy was pulling like 600-700lbs...

 

[crt1530]

Originally posted by: HN
good stuff. reading encouraging posts like these always gets me pumped for the evening workout.

I don't think i've ever posted my deadlift weights but i'll be sure to update if i make any gains with this advice.

(crt1530 - i've been seeing Mark Rippetoe's name more often now that i'm reading and doing more of the crossfit stuff. it's actually what got me started on my muscle-up crusade. i'm really enjoying the workouts and have gotten my friend to really keep more as opposed to just having him run laps all day.)

"Starting Strength" goes into great detail on how to perform the squat, deadlift, bench press, standing press, and power clean. It also provides a basic template workout which is great for novice and intermediate lifters. "Practical Programming" goes into more detail about program design and covers issues with more advanced lifters. Both are great resources. If you and your friend are new to some of these lifts, the books will be invaluable ("Starting Strength" in particular).

 

[crt1530]

Originally posted by: alexeikgb
Depends on the gym... some swanky golds, yeah thats not cool.... but some gritty gym ala MetroFlex, I wouldn't mind as long as they clean it off....
maybe it was just water... who knows... but the guy was pulling like 600-700lbs...

There is no powerlifting federation that will let you use any substance other than chalk on your body or the bar. I've never been a member of a gym that would allow baby oil. Putting crap like that on the bar (directly or from touching your body) is likely to lead to people ripping up their hands and dropping weights because the bar is slick. It's really not a cosmetic or "tough guy" issue. It's a safety concern.

 

[Nutdotnet]

Originally posted by: Phokus

Originally posted by: Special K

Originally posted by: Phokus
Almost perfect form. The girl needs to keep her shoulders back even more. She also needs to look up at about a 45 degree angle the whole time. Also, before you start the motion, you need to exhale all the air in your lungs, squeeze your abdonimal muscles, inhale while your abs are still squeezed, then lift. This will protect your spine more.

edit:

Also, i don't think Mark explained this, but this is mostly a 'pushing motion' with your lower body. The mistake i made when i first did this was i thought it was mostly a pulling motion with my lower back which strained my back a lot... the only 'pull' you should be doing is with your traps/shoulders to make sure you keep a slight arc in your back to protect your spine. Push off with the heels of your feet, when the bar gets past your knees, you push forward with your butt/hamstrings --- you do NOT pull with your lower back.

Also, keep your toes at a 45 degree angle.

Edit 2: Also, your arms should be like 'cables' holding the bar. you should not be using any arm strength to move the bar forward or backward...

I agree with pretty much everything you said, although once the bar gets a certain height off the ground, you pretty much ARE using your lower back to straighten up and lock the weight out.

But yeah, at the start of the movement, definitely focus on "driving your feet through the floor" rather than trying to rip the bar up off the floor.

Even when you're locking out, you don't really use your lower back... it's mostly your hips (butt/hammy) that straightens your body up. When i first started doing it and i had no idea WTF i was doing, i could only do like 185 lbs for 7 reps and my lower back muscles were killing me. After i learn the correct form over the course of a few weeks, i could do 230 lbs for 7 reps and i have no soreness or strain in my lower back

Ehh...I'll report back here after I do my deads on Friday but...I think I fall along the lines with what K said...

 

[HN]

Just a quick update.
Last night was deadlifts and I'd like to say these tips were great! Easily added an extra 10lbs to my sets and even did a few single reps with 20lbs extra. They were heavy and felt like I was doing work, but...no pain! :thumbsup:

phokus - i really uh, focused, on your tip about breathing out all the air, tightening abs, and then breathing in to stabilize everything. that was a great tip! i actually helps tighten the abs more than just a regular ab flex (without the breathing out and then in).

 

[Phokus]

Originally posted by: HN
Just a quick update.
Last night was deadlifts and I'd like to say these tips were great! Easily added an extra 10lbs to my sets and even did a few single reps with 20lbs extra. They were heavy and felt like I was doing work, but...no pain! :thumbsup:

phokus - i really uh, focused, on your tip about breathing out all the air, tightening abs, and then breathing in to stabilize everything. that was a great tip! i actually helps tighten the abs more than just a regular ab flex (without the breathing out and then in).

no problem... yeah it's decent ab work (although i'd still do crunches or whatever you do for abs). The point is to create sort of a cushion or 'air bag' for your spine in order to protect it.