starting deadlifts

[apac]

After about a year off lifting I'm starting up again, and this time I'd like to add deadlifts to my standard work out (bench, squats, dips, rows, pull-ups).

I've taken a look at http://stronglifts.com/how-to-...with-proper-technique/ and have the general idea, but suggestions from any of the more experienced lifters here would be great. Mainly, tips on starting weight and early development so that I get the form right.

I'm not lifting too much now, about 115 on squats and 95 on bench.

thanks

 

[EvilYoda]

As per the usual, start with just the bar and make sure that your form is correct. Either on stronglifts or crossfit or youtube, find someone that you know has proper form and listen to their instruction. Get your grip width right, your foot spacing right, ass back, back flat/down, chest up and you're on your way. Drag that bar along your legs if you need to - you'll see plenty of DL lifters that have makes on their shins and knees due to the bar.

Good luck, have fun, be safe 🙂

 

[brikis98]

Some hints:

* Buy and read Starting Strength. It has incredibly clear write-ups of how to do all the major lifts (squat, deadlift, bench press, power clean, OH press) and many assistance exercises. Even if you think you know how to do many of these lifts, I can guarantee you'll still learn a lot from this book. The book explains how to do each lift, why you do it that particular way (the physics and biomechanics behind it) and it is all illustrated with excellent photographs.

* Watch a lot of videos. The Crossfit Exercises page also has some decent videos (just search the page for deadlift). This Stronglifts article has a good write-up and some decent pictures & videos. Youtube has many more, although you need to be very careful: some competitive powerlifters may use a deadlift form with lots of back rounding that is most likely unsafe for newbies. Stick to the credible instructional videos only.

* Other than the material above, here are some basic cues to keep in mind: keep the bar in contact with your body at all times. It should be scraping up your shins, then your knees, and finally your thighs. Yes, you should literally be dragging the bar up your legs. If it hurts, wear pants and use some chalk. At the beginning of the lift, all you are doing is unbending your legs and keeping your upper body at a constant angle. Imagine trying to push your heels through the floor. Once the bar clears your knees, you should be pushing your hips forward, NOT lifting with your lower back. The only role of the lower back muscles during the deadlift is keeping your spine rigid. If you feel your lower back straining to "pull" the weight, you are doing it wrong. The proper sensation is to feel yourself squeezing your glutes together very hard, which will drive your hips forward and straighten you out. Just to reiterate: you should *not* feel your lower back doing a ton of work but should instead feel your butt (and hamstring) muscles squeezing VERY hard to straighten you out.

 

[BeauJangles]

Originally posted by: brikis98
Some hints:

* Buy and read Starting Strength. It has incredibly clear write-ups of how to do all the major lifts (squat, deadlift, bench press, power clean, OH press) and many assistance exercises. Even if you think you know how to do many of these lifts, I can guarantee you'll still learn a lot from this book. The book explains how to do each lift, why you do it that particular way (the physics and biomechanics behind it) and it is all illustrated with excellent photographs.

* Watch a lot of videos. The Crossfit Exercises page also has some decent videos (just search the page for deadlift). This Stronglifts article has a good write-up and some decent pictures & videos. Youtube has many more, although you need to be very careful: some competitive powerlifters may use a deadlift form with lots of back rounding that is most likely unsafe for newbies. Stick to the credible instructional videos only.

* Other than the material above, here are some basic cues to keep in mind: keep the bar in contact with your body at all times. It should be scraping up your shins, then your knees, and finally your thighs. Yes, you should literally be dragging the bar up your legs. If it hurts, wear pants and use some chalk. At the beginning of the lift, all you are doing is unbending your legs and keeping your upper body at a constant angle. Imagine trying to push your heels through the floor. Once the bar clears your knees, you should be pushing your hips forward, NOT lifting with your lower back. The only role of the lower back muscles during the deadlift is keeping your spine rigid. If you feel your lower back straining to "pull" the weight, you are doing it wrong. The proper sensation is to feel yourself squeezing your glutes together very hard, which will drive your hips forward and straighten you out. Just to reiterate: you should *not* feel your lower back doing a ton of work but should instead feel your butt (and hamstring) muscles squeezing VERY hard to straighten you out.

This is key. Constant back angle during the first phase of the left, then straightening hips in the second phase prevents back injury and allows you to get a lot of weight off the ground.

Keep your chest "up," meaning that your chest is pushing forward and you are forcing your lower back to maintain its lumbar curve. As long as your chest is up, you cannot curve your lower back. Picture: http://www.wannabebig.com/images/deadlift_2.jpg

Lowering the bar can also be tricky. If your knees get in the way of the bar on the way down it means that you are trying to bend down first. Lowering the bar back to the floor should be the exact opposite of raising it up -- your hips should slide back (far back!) while your back goes into that constant angle. At that point, the bar should be below your knees and you can just bend your legs and lower the weight to the floor.

Finally, while you should start off with light weight until you get comfortable, the deadlift should fast become your strongest lift. Again, focus on getting your technique right and don't rush into anything, but once you get the technique down, your deadlift should fast surpass all your other lifts in terms of weight you can move.

Finally #2 -- don't use straps or anything like that. The deadlift will do wonders for your forearm strength if you let it.

 

[KoolDrew]

Originally posted by: brikis98
Some hints:

* Buy and read Starting Strength. It has incredibly clear write-ups of how to do all the major lifts (squat, deadlift, bench press, power clean, OH press) and many assistance exercises. Even if you think you know how to do many of these lifts, I can guarantee you'll still learn a lot from this book. The book explains how to do each lift, why you do it that particular way (the physics and biomechanics behind it) and it is all illustrated with excellent photographs.

* Watch a lot of videos. The Crossfit Exercises page also has some decent videos (just search the page for deadlift). This Stronglifts article has a good write-up and some decent pictures & videos. Youtube has many more, although you need to be very careful: some competitive powerlifters may use a deadlift form with lots of back rounding that is most likely unsafe for newbies. Stick to the credible instructional videos only.

* Other than the material above, here are some basic cues to keep in mind: keep the bar in contact with your body at all times. It should be scraping up your shins, then your knees, and finally your thighs. Yes, you should literally be dragging the bar up your legs. If it hurts, wear pants and use some chalk. At the beginning of the lift, all you are doing is unbending your legs and keeping your upper body at a constant angle. Imagine trying to push your heels through the floor. Once the bar clears your knees, you should be pushing your hips forward, NOT lifting with your lower back. The only role of the lower back muscles during the deadlift is keeping your spine rigid. If you feel your lower back straining to "pull" the weight, you are doing it wrong. The proper sensation is to feel yourself squeezing your glutes together very hard, which will drive your hips forward and straighten you out. Just to reiterate: you should *not* feel your lower back doing a ton of work but should instead feel your butt (and hamstring) muscles squeezing VERY hard to straighten you out.

The only other things I'd add is record yourself deadlifting. Also, maybe have other people help you out.

I also just want to emphasize the recommendation on buying Starting Strength.

 

[Howard]

Light weights, tape yourself for a form check.

 

[gramboh]

Check out The Mic'd Instructor series on the Again Faster website at Again Faster which is a CrossFit gym in Boston. Really high quality instruction videos on the deadlift (and other movements).

The number one thing I've found is to ensure your start position is correct. You may think you have a solid back/lumbar curve but in reality you might have a rounded back. I had this issue until I looked in the mirror at my start position (with the weight still on the ground, do not try to look sideways into a mirror while lifting it is dangerous). You really want to be flexing your abs hard and pulling your back tight before the weight leaves the ground.

Another tip is the squeeze the weight off the ground in a smooth fluid motion. Do not jerk the bar off the ground as it will pull your start position out of alignment and screw up a lot of stuff.

Good luck, it's a satisfying lift when you get some real weight on the bar (not that I have yet, but I hope to soon).

 

[Koing]

Keep the weight down so do more rep work:

12reps x 3sets at first. This servers a few purposes:

-high reps will limit the amount of weight you will do!
-it lets you get more practice, if you do 6-8reps x 3sets thats 18-24reps in a session compared to the 36reps you will get doing 12x3. Remember it's a technique and skill. The more times you practice it the better you get, much like juggling etc
-it will prepare your body for the heavier weights LATER ON
-this will definately help prevent injuries, because you won't go heavy and start crunching on 6-8reps x a heavier weight and your back will round to sh!t!

You BLOCK WITH YOUR BACK, so the angle of your hips and shoulders stays pretty constant until the bar gets to about knee/ past knee. If not your lifting with your back and that will f0ck you up in general. USE YOUR LEGS TO SQUEEZE THE BAR OFF THE FLOOR!

You want to keep the bar close to your body but you don't have to leave flood marks on your shins though...it's inconsiderate to other users!

Koing