Deadlift questions

[MarshallPenniford]

It seems that a lot of people here on the forum are a big fan of the deadlift, so maybe you guys can help me out.

I've never done them, and thought I would start, but I'm having trouble doing them. In the past, I've deadlifted with dumbbells, and I've found those to be pretty challenging, but I tried it barbell style recently and found the strain on my back to be pretty bad. The problem is mostly in the negative, not the positive. I can get the bar up, but going back down feels like I'm going to rip my lower back in half. Perhaps my technique is bad. What do you do with the bar at the bottom of the movement? Put it back on the floor, or almost touch and then come back up?

Also, not to ask a stupid question, but should I even bother? My legs are good sized already and buying pants is becoming an issue. Other than the back work, is there anything that deads give you that squats don't? As a sidenote -- I don't wear a belt, and don't want to. Any feedback would be appreciated. Thanks.

 

[gymtime]

Deads will hit your lower back (obviously) and hamstrings much more than squats will.

The pain you're feeling could be because of a back problem, bad form, or because your lower back is weak from undertraining. If you're just starting out on deads, keep it light and get the form down first. Give your lower back muscles a chance to strengthen and get accustomed to the movement.

 

[gymtime]

Also, make sure you do plenty of stretches and warmup.

 

[USMC_Devildog]

Deadlifts and legs

Basically start with the bar on the floor. When you go to lift it, use your knees to lift it, don't pull with your back. Now from here you're at the starting position. When you do a rep, when you lower it, make sure your back only goes parallel to the floor. It should never go below parallel. Also pull your shoulders back when you're holding the bar. You can use overhand, underhand or a switched grip. Don't matter, depends on the individual. I use a switched grip, one hand facing out and the other facing in. You may actually feel strain in your forearms if you use undergrip. I've seen some people use it. It's not for everyone. When your back is parallel, you should return to the starting position. Do not jerk or bounce. Always use proper form. One rep for me is about 10 seconds long, 4 going down, 4 going up, 2 seconds contracted. When you're done with a set, bend your knees and set the barbell on the floor. Takes a while to get used to. What does the deadlift have to offer aside from squats? Let's see....your lower back gets worked more, your grip, hamstrings (if you do them stiff-legged). If legs become to huge, recommendation. Do what Lee Priests does. He goes to fat people stores. He gets pants that are big enough for his legs and has them taper the waste of the pants. Hope this has helpd you. Becareful with the deadlift, you can either make great gains or recieve horrible injuries if you do them incorrectly. What I have outlined is a safe way to do them.

 

[MarshallPenniford]

Thanks gymtime. That's what I'll try. With really light weights I don't have any discomfort, so I'll start there. What do I do with the bar on the negative? Put it on the floor? If you can't tell, nobody in my gym does deads.

BTW - I do do SDL's for hammy's and I love them.

 

[gymtime]

Check out this thread: Deads. You'll get some different opinions, but it should help.

 

[obpower]

My recommendation is to do alot of volume with 70-80% of max as a starting point. A major reason for alot of injuries in the deadlift is that beginners tend to be in a rush to do maximal work...and there is a tendency for your stronger muscle groups to do all of the work. In this situation, these stronger muscle groups get stronger and stronger, while your weaker muscles are being neglected and getting weaker.....increasing the degree of imbalance in these areas.