Why all need to DEADLIFT

Deadlifts are right up there with squats for stimulating all over bodily gains in mass and strength. Some people that have a hard time squatting with decent form even find that deadlifts are better than squats.

**You WILL NOT reach your maximum muscular and strength potential without squatting and deadlifting, and that includes upper body developement. You will reduce the speed of upper body gains without deadlifting. Squats and deadlifts have a systemic effect that really helps all round gaining.

TYPES OF DEADS

STIFF LEG DEADLIFTS
My favorite is the stiff leg deadlift. It stimulates growth in the entire back. Nothing builds hams like SLDL's. They are also great for the butt.

SLDL TECHNIQUE:
This is one of the most abused exercises out there. Most people simply don't have a clue...you have seen them, and dare I say that you may be one of them....they stand on a platform or bench and bend over and go WAY DOWN reaching with their arms so they touch the tops of their shoes. This is NOT how to do them and it WILL eventually result in injury to the low back as the deep position simply opens the lumbar spline up way too much AND your lower back will round ...and I don't care if you can touch your elbows to the floor. Allowing the low back to round by going too deep WILL injury you in time.
Some can SLDL more than they can squat ie: my wife. At any rate you should be able to SLDL about 80% of what you squat for reps.

This is how you do them....

Take a shoulder width palms facing you grip. Use straps when you start to use a weight that causes your grip to fail as you cannot "re-set" your grip between reps like you can in a regular deadlift. Lift the bar off the pins set at about upper thigh height on the outside of a rack.
Take a deep breath and hold it. Stick your chest out and up. Keep the back straight or slightly arched all the time! DO NOT allow the low back to round or you will get injured sooner or latter. Keep your legs slightly unlocked. Now stick your butt backward and PIVOT at the HIP. ****The pivoting motion at the hip is key.
Go down to no more than mid shin and most people get full ham stretch at just below the knee. DO NOT reach down with the arms. Keep the bar close to your legs all the time.
Do not explode out of the bottom ...do the movement slowly and very strictly. Keep holding your breath until you feel yourself breaking through the sticking point on the way up.
DON"T ache your back backwards at the top of the movement.

Try to do the motion without any weight or bar. PIVOT at the hip as you bend over and stick your butt back and you will feel a FULL HAM STRETCH when your hands are between knee and mid shin depth...for most it is around the knee. There is no need to go lower than mid shin even if you are very flexible. I have not seen one person that is able to keep their low back from rounding by going past mid shin, not even my wife who is extremely flexible.
I can put my palms to the floor with locked legs but I never go beyond slightly below knee height. If you keep you back straight or slightly arched you will feel a full ham stretch at this point.

TRAP BAR DEADLIFTS

The trap bar is a diamond shaped bar that you stand in with handles at the sides by your hips. It was developed by AL Gerard, word champion power lifter, for deadlift training with reduced stress to the low back. You can do them in a regular way or in stiff leg fashion. You can also do them on a platform for more leg envolvement...it becomes a deadlift squat. This is a very good exercise and can be done instead of squats from time to time.

REGULAR DEADLIFTS

I am inviting SPATTS over to explain the two forms of deadlifts used in power lifting and by some bodybuilders.
I always take some time in the year to train the regular deadlift and all bodybuilders would benefit by doing this.

REPS AND SETS

Don't forget to do 1 or 2 warm up sets but don't fatigue yourself with the warm ups.

Generally I like to do SLDL in highish reps of 10-12 per set.
1-3 very hard work sets are more than enough for most. If I am doing medium reps I usualy do 2 work sets and if doing lower reps I will do 3 working sets. When I do sets of 15-20 I only do one all out set.

For regular deads I often like to do lower reps, although high reps as high as sets of 20 are very good too.
If I am doing sets of 10 I do only two hard working sets.
If I am doing sets of 5, and the regular deadlift works very well witrh sets of 5, I do 2-3 progressively heavier warm ups of 3-5 reps(don't fatigue yourself with the warm uups) then I do 3 sets of 5 with as much weight as I can handle in good form. Take long rests between sets when using this method(5 minutes)

FREQUENCY

Don't deadlift hard more than once per week and some should only deadlift hard once every 10 days or so.

WEIGHT PROGRESSION
Deadlifts, being a big compound movement, allows for good progressive weight increases each week.
Try this.....after an initial couple weeks of break in time and fairly easy deadlifting start to load the bar up and work HARD. Each week add 5 pounds to the bar. As the weeks go on making the reps gets tougher so you need to increase the weights in smaller increments. Finially you will only be adding a pound or two to the bar every week or two. When weight progression stops then drop a work set and try again. If you can no longer make the reps then you can either drop the reps to a lower number and continue to try to add weight OR you can take a 10 day lay off. At any rate sooner or latter you will need to take a lay off.
After the cycle is over and the 10 days off has past then start a new cycle with about 90% of your previous best for reps...slowly work you way up to and past your previous best weight over the weeks. By week 4 your should be training pretty hard and weeks 5 or 6 and onward get very hard indeed.
Sometimes the cycle can last for months...as long as you are able to add a pound or two to the bar then there is no need to stop the cycle.

BTW this form of weight progression should be done on all exercises.

This periodization, or cycle training, is a must for the natural trainee. Push hard all the time and take no lay offs and you will hinder gains potentially to the point of NO GAINS and injury.

After deadlifting I like to do one set of hyperextensions with weight as this helps to stretch out the lumbar area and also provided for some decent lumbar stimulation.

Good luck and happy deadlifting

And get some small and tiny plates as the 2.5 pounds are too much to be adding to each side of the bar when the going gets tough. www.fractionalplates.com


RG

Hey, RG! Good post.

This is my favorite lift.

I consider a deadlift...deadweight lifted off the floor...the only true deadlift. Anything else is just a variation. The major difference between a true deadlift and the others, is that the deadlift has no eccentric phase. You pick the weight up off the floor. That's it. Because of this, there's a big difference in how, and how often, a person can train for improvement.

Irrespective of your intent to gain strength or size, the deadlift will do both, barring crappy genetics. Power comes from the back of the body, the posterior chain, and the deadlift hits it top to bottom. You will feel the traps, lats, erectors, glutes/hips, abs, hams, calves, and everything supporting them, including your grip, when you do these correctly. You should see an increase in all other compound movements as these improve.

I will refer to Arioch Lord of Chaos for descriptions of the lifts:

There are two basic styles of deadlifting, conventional and sumo. Each style will be explained, and compared to the contrasting style. While certain aspects of deadlifting are similar, such as the fact that the lifter is basically picking a weight up off of the deck, and raising to the highest possible level without bending the arms, a great many differences in biomechanics occur as a result of the differing styles.

The conventional stance consists of the athlete standing with the feet approximately shoulder width apart, or slightly narrower. To position the feet properly, slide them forward as far as possible without moving the shoulders in front of the bar. The hips should be as close to the bar as possible as well, but the lower back must remain arched. The head should be elevated so that the athlete is looking forward and slightly upwards. The shoulders should be back, but slightly rounded. Retracting the shoulders causes the shoulder girdle to elevate, increasing the distance the lifter must pull the bar. The athlete must grip the bar tightly, and to ensure that the bar does not roll, a mixed grip (one hand supinated, one hand pronated) is often employed.

The true beginning of the deadlift is the set up, or the first phase (as it is known in Olympic lifting), which has already been described. The next step, before pulling the bar free from the deck is to fill the abdominal cavity with air. While drawing in as much air as possible, the goal is to push it down as far as possible, not fill the chest cavity. Filling the chest cavity with air elevates the shoulders, which will increase the distance the lifter must pull the bar.

The deadlift is initiated by simultaneously extending the knee and hip joints. The knee will extend due to the contraction of the quadriceps muscles (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris), and, during the extension, may move slightly to the rear. The hip joint will extend secondary to the contraction of the gluteus and the hamstrings (biceps femoris, semitendinosus, and semimembranosus). While the entire hamstring is active to a certain degree during the deadlift, the semitendinosus and semimembranosus are recruited to a much greater degree to extend the hip joint.

The bar should be pulled into the body, as well as up. This keeps the athlete from falling forward during the lift, as it helps maintain a far more stable combined center of gravity (CCOG). This is where the placement of the feet is a significant factor. If they are too far forward, causing the shins to be closer to the bar than necessary, the bar must be pulled around the knees, instead of past them. This shortens the lever arm distance and reduces the resistive torque.

During this period, and indeed, throughout the entire lift, the musculature of the upper back and shoulders (trapezius, latissimus dorsai, teres minor, subscapularis, infraspinatus, supraspinatus, as well as the anterior, medial and posterior deltoids) will be undergoing an isometric contraction to hold the bar in a stable position. In the arm, the biceps brachii, brachialis, and brachioradialis will also contract isometrically to stabilize the elbow joint. The forearm flexors are extremely active during the gripping of the bar.

The erector spinae (iliocostalis thoracis, iliocostalis lumborum, longissimus dorsai, and spinalis dorsai) will contract during the lift, along with the intertransversarii, interspinalis, rotores, and multifidus muscles to bring the spine into an erect position. These muscles become more active once the back is extended past a point that would be 60 degrees away from vertical. The inter-transversarii, interspinalis, rotors, and multifidus will also serve to stabilize the vertebrae and discs. In the conventional deadlift, the torso is inclined far more than in the sumo style, in direct contrast to recommendations for a more erect torso to reduce shear force on the lumbar vertebrae (4, 9, 12).

As the bar travels past the knees, and up the thighs, several key points must be noted. It is imperative that the knees not re-bend once they have begun to straighten. In addition to the extra strain this will put on the ligaments and tendons, secondary flexion of the knees (hitching) is cause for disqualification during a competition. Another mistake that is often made as the lift nears completion is the lifter will try to pull the torso back, when it is far easier to simply push the hips forward. This technique will allow the athlete to shift some of the strain from the erectors to the larger muscles of the hips, including the gluteus. At the top of the lift, the shoulders should be pulled back to indicate the completion of the lift. This is not necessary for routine training of the deadlift, but a powerlifter should practice this to avoid unnecessary red lights.

The major difference that occurs in the sumo deadlift is the placement of the feet. They are placed much wider, sometimes even twice shoulder width, although this is an extreme. The toes are turned outward, sometimes to the point where the angle of the feet approaches 160 degrees. There are several biomechanical advantages to this stance. The distance the bar must travel is greatly lessened as the hip angle is on average 12 degrees greater than the hip angles of conventional deadlifters, while the knee angle is approximately 13 degrees greater. (7, 12) The trunk angle is significantly closer to vertical, which, from a pure safety standpoint, the sumo stance decreases both L4/L5 moments as well as shear forces. (4) Furthermore, the sumo stance allows the lifter to keep the bar closer to the body, which shortens the movement arm to the lumbar spine. (12) This stance can reduce the total distance the bar travels by as much as 25 – 40%. (7)

The functional technique in the deadlift is different as well. The athlete pulling a conventional deadlift will push straight down with the feet, whereas in the sumo deadlift, the knees must be pushed out over the toes. This is important, to avoid lateral shear force on the knee, as well as the fact that it allows the lifter to engage the larger muscles of the hips earlier than in the conventional stance. As a function of the bar being closer to the lifter, it will contact the legs earlier. As the bar slides up the thighs, it is important to ensure that the fingers of the pronated hand are not torn open by the friction thus generated. A modest amount of baby powder or talcum may be applied to the legs to reduce the chance of this occurring.

One factor that has not been discussed that makes the deadlift unique among the three powerlifts is that unlike the squat and bench, there is no eccentric (lengthening, or lowering) portion prior to the concentric (shortening, or raising) of the bar. This has the function of negating the stretch reflex, a fact that is often overlooked by many athletes and coaches alike. There is a way of generating a small stretch reflex, which may help when initiating the lift, but nothing like the reflex that can be generated during the other two powerlifts. In the conventional stance, a slight rocking of the hips, which will cause the knees to flex as well, can be employed. The lift should be initiated when the hips are at the lowest point, and this movement must occur rapidly. Care must be taken when doing this, as if the hips descend too far, the lifter will be at a biomechanical disadvantage.

Unsurprisingly, there is a difference when using this technique when pulling sumo. This technique (often called ‘diving’) can allow the sumo lifter to generate a greater stretch reflex without moving out of position, unlike the conventional deadlift. Because the feet are father apart, instead of just raising and lowering the hips, the hips should be lowered rapidly then thrust forward at the bottom of the descent. This allows not only for a greater stretch reflex, but for an even more erect torso than lifters who pull from a static position.

In terms of training the deadlift, it depends on your intentions. My intention is to lift the best possible 1 rep max deadlift in competition. Oddly enough, I train for this by never conducting a full ROM 1 rep max deadlift in training! I train my deadlift using one maximal effort day and one speed day per week to train partial forms of the lift, and other compound core moves like the squat and goodmornings. I train the glutes/hip, hams, abs, and erectors as accessory work on these days. For details on how I train, click on the link in my sig. If there are any questions, or if you need pics/vids, please ask.

In closing, I will leave Arioch's comment on deadlift variations:

There are several varieties of the deadlift, and can be used not only to assist in deadlift training, but can also significantly strengthen muscles that can be impeding progress in another lift. Some of these lifts can be used in place of the deadlift during training as well.

One of the most common variations of the deadlift is the partial deadlift, or rack lockout. These are usually performed in a power rack, with the pins set at a variety of heights. Pulls can be done from one inch above the deck to a couple of inches below lockout. As a general rule, the shorter the ROM, the more weight that can be handled. The primary function of the partial deadlift is to not only overload the muscles of the back, as well as increase motor recruitment. (5, 18) At times, the amount of weight that can be handled during the execution of a short range of motion rack pull can be so great that it surpasses the amount of weight the athlete can hold. In this case, it may be necessary to employ straps to secure the weight. (6)

Another common variation is the stiff-legged deadlift (SLDL) which will work the hamstrings to a much greater degree than the conventional deadlift. (2, 10) This lift should begin just like a conventional deadlift, and should be pulled to the top in the same manner. The knees will be stiff, but not locked, as the bar is lowered as far as possible without allowing the back to round. The lower back should remain arched throughout the entire lift, and if the back begins to round despite the best attempts of the athlete, it is necessary at this point to begin the concentric portion of the lift and raise the bar. The bar will travel away from the lifter as the hips are flexed progressively. There is greater torque on the hips and lumbar areas because of the greater horizontal distance from the bar to the base of the support than in the conventional deadlift. (3, 4, 17)

Despite the fact that numerous “muscle mags” often illustrate a lifter performing this exercise while elevated, this should be avoided by all at first and most athletes for the duration of their career. The greater the range of motion, the greater the chance of lifting with a kyphotic (round back) posture. (10) Artificially increasing the ROM will serve only to increase the chances of this occurring. It must also be noted that a comprehensive stretching program is essential to not only athletes, but everyone wishing to improve the ROM of this exercise.

The Romanian Deadlift (RDL) is used primarily to strengthen the hamstrings, gluteus, and lower back, although this technique causes less stress to the lumbar area. Unlike the SLDL, the RDL is initiated from the floor, although the set up is roughly in-between that of the conventional deadlift and the SLDL. (23) During the ascension, the knees should begin to straighten in advance of the hips, with the goal of keep the torso at the same angle as in the beginning of the lift for as long as possible. This should occur while maintaining normal spinal curvature. Pulling in such a manner allows the athlete to keep the bar closer to the base of support, decreasing the strain on the lumbar area when compared to the SLDL. As the knees fully straighten, the hips shall travel toward the rear slightly, then the hips are then powerfully flexed, fully utilizing the hamstrings and erectors to complete the lift. This lift is often performed by Olympic style weightlifters to increase the strength of the clean pull.

Another variation that is not often performed is the Snatch Grip Deadlift (SGL). This version of the deadlift is similar to a conventional deadlift, with the only difference occurring in the placement of the hands upon the bar. The grip is at least one and a half times shoulder width, while larger lifters will often grip collar to collar. A good general guide to novices is to extended the arms out to the sides, then bend only at the elbow. The bar should be held at approximately the width of the elbows. The difficulty of maintaining the grip in such a position, as the mixed grip cannot be used, will require the used of straps for those not very experienced in utilizing the hook grip. This lift will further stress the musculature of the upper back, particularly the trapezius. (19) This lift is often performed by Olympic style weightlifters to increase power of the first pull, making it easier for the athlete to raise weights from the deck.

A simple method of increasing the ROM of a deadlift is for the athlete to stand on a block. Once again, care must be taken to avoid kyphotic lifting posture. The increase in ROM will necessitate a decrease in weight.

Is there a cliff notes version of this thread?

Hannibal said:

Is there a cliff notes version of this thread?

Click to expand...

LOL!

I love deadlifting...and hate it, sometimes.

Deadlifting is the bomb. I would agree that it is a total love/hate relationship. There's the saying in comp. that "the meet doesn't start til the weights hit the floor." That's so true. I may not always like to train it, but it's always my fav. in a meet. Looking for 435+ next weekend if my back's recovered from my squat mishap last week

Good luck, BG. I'm sure you'll make a strong come-back.

Regarding "the meet doesn't start til the weights hit the floor," that's SO true. The deadlift is a lift that can make or break a lifter's total and standing. You have to have brute force. Unlike the bench and squat, you can't use any reversal strength because the deadlift is not in motion when you start the concentric phase. Also, of all the lifts, this is the one where equipment helps the least...you have to be able to do ALL the work (as opposed to bench shirts and squat suits).

Most times, when you look at the record holder for the total in a given weight class, it's also the person who had the highest deadlift. Not always...but alot of the time.

awesome thread

Without a doubt, deadlifts are my favorite lift. Just love 'em.

And also, without a doubt, more trainees need to perform the deadlift. I have never seen alot of people in the gym perform deads. Hell, it's usually just my bf and I - and two other guys (and they're former competitive powerlifters).

I think many of us have known or know of someone who pulled their back while just lifting a box or other not so heavy item from the floor. Such a simple movement; yet it has caused so many lower back issues. Which is why I preach the deadlift to the not so serious trainee. Besides all the other benefits as listed here, it also would help someone outside of the gym in such simple everyday activities as lifting a box from the ground.

In January, 2002, I was doing Deadlifts for reps, with a "tap" between reps. I was training with a "bodybuilding trainer" at the time, and hadn't started powerlifting. I trusted his judgement and instruction on form.

225 pounds, rep 2 of 10, set 3....I hear a series of pops, go numb from the chest down, and fall on the floor. My trainer drove me to the ER. I really thought I was done.

Then, Hannibal came to my rescue with jumpstretch bands and this new fangled thing called "active recovery." lol Kept mumbling something about Westside, and not doing full ROM 1 rep maxes EVER in training, let alone for reps.

Thanks to his time, attention, and taking me "to the darkside," I made a full recovery. Within 3 months, I was deadlifting in the 300s with perfect form and no pain or discomfort at all. Within 6 months I hit the 400 range. Now, almost 1 1/2 years later, I'm working on hitting the 500 pound range.

FORM IS EVERYTHING ON THIS LIFT !!!!

People get hurt because they do it wrong. Or they hear somone like me say they deadlift 430, and then try to do that as an RDL...a Romanian deadlift is NOT A DEADLIFT. It has an eccentric phase, it's not the same. That's a great way to get hurt. When I do RDL's I do about 1/3-1/2 of my 1RM deadlift.

I have actually started making a habit of editing people's thread titles when they post a thread like: "How close to the ground should I let the bar go when deadlifting?" I would edit that to say, "...doing a Romanian Deadlift?" If you have to ask how far to lower the bar, you're NOT deadlifting. This same person will get advice from people that DO deadlift, and try to apply it to an RDL....asking for trouble. No wonder this lift gets a bad rep.

Ah, deadlifts