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How do you do a Deadlift?
- Thread starter Lestat
- Start date
kind of like this: 
Here are some good beginner deadlift tips written by Bob Shaefer:
Deadlifts are another "once a week" venture. With two distinctly different styles, Sumo and Conventional, again you must look to comfort in the beginning stages if you are to safely get through the first few sessions uninjured and without discouraging thoughts. You'll hear an abundance of lifters hollering "keep your back straight". None who spout this over used term, ever pulled on a heavy load. What they suggest, will have your ass so far away from where it needs to end up that any attempts at pulling will have you at risk of serious back injury.
What they should be hollering is "keep your back erect" !!
Now, ....as viewed from either side, we correctly see the lifter tuck his hips inward, toward the bar, attempting to keep the lower back as vertical as possible. To achieve this "Pre pull stance" the lifter will be forced to "Round the shoulders" as if to create bad posture. In this manner, you'll easily keep the bar, skimming the legs on the way up. You'll soon learn just how important that skimming effect becomes as the weight grows heavier. To practice deadlifting in a manner that allows daylight between the bar and the front of your legs, from shin contact to lockout, is asking for an eventual injury. Picking the stance is not something anyone should consider, as permanent and without consideration for change somewhere down the road. There are enough variables here to cover many pages so, without delving into each and every variable, let me say this: I believe the majority of beginners should start with the conventional form, having both arms on the outside of the legs, with a close stance. Both arms should be vertical to keep the pulling distance to a minimum but, still wide enough to keep the bar from windmilling on the way up. I believe overall back conditioning is best accomplished with the use of conventional deadlift form. The sumo style shortens the distance from ground to lock out but, each lifter's "Torso to leg length" along with overall arm length , will be the supreme decision maker when it comes time to compete.
So, here again, 3 heavy sets ( 5 to 6 reps each ) would be all that's needed, after a nominal warmup. Don't get in the practice of sitting down between these heavy sets. You drive the blood from the glutes.
They don't perform well if you've strangled the blood flow for 5 or 10 minutes. Stay standing and walk around a bit, between these heavier sets. If you are right handed, let that strong hand work with the weakest grip. Allow the weaker left hand the advantage of the overhand, or stronger grip. As time passes, you might decide to swap this arrangement.
For many years, we used 35 lb. plates for 90% of our training. Instead of making contact with the floor on each descent, we began pulling when the plates came within a couple inches of the floor. The benefits include, less chance of injury from the "Relax / Re-tense" effect by letting the floor release you from the weighted responsibility for an instant. Also, it creates the same constant tension efficiency from rep #1 to the ending rep, duplicating the effects demanded of the other two lifts. By suspending the contact, we eliminated another problem.
Beginners will tend to take advantage of the touch and go method, by rebounding the weight off the floor, leaving them with no progressive strength gains for the first 3 inches of the lift. Now, as with the squat, you'll see times when you think you are going nowhere in this lift. My suggestions here, might be even harder to swallow. Span the deadlift sessions 10 days apart. It's more than likely, a 7 day span might not let you recuperate between sessions.
Many times, we've suggested deadlifting every two weeks, with great results. More than likely, you'll see weekly gains for many Months so, extended rest days won't be needed in the near future.
Deadlifts are another "once a week" venture. With two distinctly different styles, Sumo and Conventional, again you must look to comfort in the beginning stages if you are to safely get through the first few sessions uninjured and without discouraging thoughts. You'll hear an abundance of lifters hollering "keep your back straight". None who spout this over used term, ever pulled on a heavy load. What they suggest, will have your ass so far away from where it needs to end up that any attempts at pulling will have you at risk of serious back injury.
What they should be hollering is "keep your back erect" !!
Now, ....as viewed from either side, we correctly see the lifter tuck his hips inward, toward the bar, attempting to keep the lower back as vertical as possible. To achieve this "Pre pull stance" the lifter will be forced to "Round the shoulders" as if to create bad posture. In this manner, you'll easily keep the bar, skimming the legs on the way up. You'll soon learn just how important that skimming effect becomes as the weight grows heavier. To practice deadlifting in a manner that allows daylight between the bar and the front of your legs, from shin contact to lockout, is asking for an eventual injury. Picking the stance is not something anyone should consider, as permanent and without consideration for change somewhere down the road. There are enough variables here to cover many pages so, without delving into each and every variable, let me say this: I believe the majority of beginners should start with the conventional form, having both arms on the outside of the legs, with a close stance. Both arms should be vertical to keep the pulling distance to a minimum but, still wide enough to keep the bar from windmilling on the way up. I believe overall back conditioning is best accomplished with the use of conventional deadlift form. The sumo style shortens the distance from ground to lock out but, each lifter's "Torso to leg length" along with overall arm length , will be the supreme decision maker when it comes time to compete.
So, here again, 3 heavy sets ( 5 to 6 reps each ) would be all that's needed, after a nominal warmup. Don't get in the practice of sitting down between these heavy sets. You drive the blood from the glutes.
They don't perform well if you've strangled the blood flow for 5 or 10 minutes. Stay standing and walk around a bit, between these heavier sets. If you are right handed, let that strong hand work with the weakest grip. Allow the weaker left hand the advantage of the overhand, or stronger grip. As time passes, you might decide to swap this arrangement.
For many years, we used 35 lb. plates for 90% of our training. Instead of making contact with the floor on each descent, we began pulling when the plates came within a couple inches of the floor. The benefits include, less chance of injury from the "Relax / Re-tense" effect by letting the floor release you from the weighted responsibility for an instant. Also, it creates the same constant tension efficiency from rep #1 to the ending rep, duplicating the effects demanded of the other two lifts. By suspending the contact, we eliminated another problem.
Beginners will tend to take advantage of the touch and go method, by rebounding the weight off the floor, leaving them with no progressive strength gains for the first 3 inches of the lift. Now, as with the squat, you'll see times when you think you are going nowhere in this lift. My suggestions here, might be even harder to swallow. Span the deadlift sessions 10 days apart. It's more than likely, a 7 day span might not let you recuperate between sessions.
Many times, we've suggested deadlifting every two weeks, with great results. More than likely, you'll see weekly gains for many Months so, extended rest days won't be needed in the near future.
Lord_Suston
New member
If you have ever played football get into a d-lineman stance (2-point) It is basically a half squat position and then grab the bar at shoulder width and lift you whole upper torso and hips up Like you are standing straight up. The bar should slide along your shins and you back should be erect like Heavywear said. Keep looking up this usuall helps your back posture, just like in squats.
The pic does a really good job in explaning...
The pic does a really good job in explaning...
go to www.elitefts.com, click on articles its button is on the row that runs along the top of the page, from there on the new page click on the button on the left column of the page that says testoserone articles, on this new page, haha, click on "the 10 most commonly performed deadlifting mistakes and how to fix them" written by dave tate, i would have gave u a link to this but i didnt feel like goin all the way there to find it out then coming back here, haha im lazy, though if u cant find it just sya and i will give u the link to it.
Thanks - what's a good starting weight?
Thanks everyone. I am going to try it today.
What weight should I start with?
I bench 135-185... I weight 185.. I am 6'2".. I curl 30lbs per arm.. pull down 90lbs..
I know you can't possibly know how much I should deadlift.. but should I start with just the bar? 95? 135? 225?
Brian
Thanks everyone. I am going to try it today.
What weight should I start with?
I bench 135-185... I weight 185.. I am 6'2".. I curl 30lbs per arm.. pull down 90lbs..
I know you can't possibly know how much I should deadlift.. but should I start with just the bar? 95? 135? 225?
Brian
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