deadlifts

[Ghandiman]

does anyone have picture of how to do a deadlift? Stiff -legged deadlift?
Im a little confused,,, some people deadlift for back, others for legs... Whats the difference?

 

[Ghandiman]

so which part of my routine should i incorporate them into?

 

[spatts]

A deadlift is when you pick the weight up off the floor. Depending on your form, this can work MOST of your body.

Romanian Deads, straight leg deads, keystones, etc....are all variations that are more of an isolated movement, or at least not as compound. Also the concentric and eccentric are reversed, since you lower the weight and bring it up (as opposed to picking up the weight and THEN lowering it in a deadlift).

 

[spatts]

What's your goal?

What's your split like now?

 

[Ghandiman]

right now im running arm and shoulders, legs, off, back, chest, off off, repeat. My goal is to gain size, wherever and however, and ive heard a lot of people say that deadlifts make them explode. So i guess anything that will make my body bigger, but id like a develop a solid back moreso than big legs.

 

[Ghandiman]

thanks a lot man, i appreciate your help. Do u kno of any websites which show step by step how to do various exercises?

 

[spatts]

Well, if you are going to do deads off the floor, I'd say back day....but you might want to make sure you're totally recovered from legs day first. I always kept legs and back either on the SAME day or as far apart as possible, for recovery purposes.

If you are going to do RDL's or SLDLs, you can do those on leg day as a hamstring move.

I'd go with a true deadlift.

 

[spatts]

Well.....hm. I have a few deadlift videos, but I deadlift sumo style. I'm sure I have a conventional around here.


This site may be able to show you RDL's and SLDLs:

http://www.exrx.net/Exercise.html


Here's one of my sumo deadlifts.

Here's one of Hannibal's conventional deadlifts.

The idea is to pull back, and use your entire posterior chain to move the weight. Along with speed, and hip strength, you will have to have a strong core to progress in this move, so you may want to consider alternating these with Good Mornings on back day.

 

[Ghandiman]

haha thats nice,,, ive heard a lot about good mornings, and i dont know how to do those either. Sorry for being a pest with these simple questions....

 

[spatts]

Well, I once did a thread with about 15 variations of GM's in video format, so there are ALOT of ways to do them. Starting with a simple light weight bent over, shoulder width GM is good. Start light and perfect your form, then work up. These will work your whole body too.