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Trouble with deadlift @ gym

D

doctasarge

New member
I am used to deadlifting with the normal, large rubber weights, and usually with the hexagonal bar that goes around the body. Switching to a gym that has nothing specialized for power lifts leaves me with a bar and metal weights to attempt to deadlift. The problem I have is putting the weight back down, as I usually drop it, which is frowned upon here with metal weights. And when I try to set the weight down slowly, I find that I cant do it without hurting my back. Is it my form that is wrong? Is their a way around this problem?
 
doctasarge said:
I am used to deadlifting with the normal, large rubber weights, and usually with the hexagonal bar that goes around the body. Switching to a gym that has nothing specialized for power lifts leaves me with a bar and metal weights to attempt to deadlift. The problem I have is putting the weight back down, as I usually drop it, which is frowned upon here with metal weights. And when I try to set the weight down slowly, I find that I cant do it without hurting my back. Is it my form that is wrong? Is their a way around this problem?
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i assume your doing it correct on the way up since ur not hurting ur back right. what i was always was that u dont wanna drop the weights even if their the rubber ones. because it actually helps strength greatly then to just let them go. ok when setting them down make sure that u keep the bar against ur legs on the way up and down. stick ur butt out and drop ur butt keep ur back straight and ur shoulders pulled back and again just let the bar slide down ur legs to ur ankles. try that if it still hurts reply back ill try to explain myself better. hope that helped
 
Just slam the shit down and tell the looky loos to fuck off. The motion down is whats referred to as a negative (as in flowing away from the opposite direction that you usually pump). Going down slowly (doing a negative) and up quickly can help gain strength but I wouldn't advise it for power lifting in the slightest. If you really dont want to slam them down do some negative sets with less weight after you do your normal set. That will probably help you be able to set it down easier without slamming it but still letting you get your heavy workout in. Tho personally I would just slam it and not worry about it :) Hope that helps?
 
Diamond J said:
Just slam the shit down and tell the looky loos to fuck off............Tho personally I would just slam it and not worry about it :) Hope that helps?
Click to expand...

I don't believe you should be slamming the weight down so much as focusing on the proper form. Maybe in a PL Meet I have seen some folks who have dropped the weight accidentally, but in my experience you are required to set the weight back down as you have picked it up.

Dependent upon whether you are lifting sumo or conventional - you might get some pointers on form from a prior thread in this forum. Deadlift Form. Also you may visit Westside Barbell and review the articles section. You will find there an excellent article on deadlift. Take care and good luck.

(BTW...I was curious to know more about this "hexagonal bar" which goes 'around' the body? Very curious??)
 
It sounds like you may need to relearn your form.
You say your gym has nothing specialized for powerlifts, but the bar youre using is not the bar traditional used for powerlifting.

I would say something in your form has developed due to your using a shrug bar for deadlifts. You should swallow your pride and lower the weight while you work back up to where you are now. I feel like its a control issue...
But on the flip side, I dont believe in gently setting the bar down. I dont drop it from the top, but Im NOT nursing it to the floor... it will find its way there on its own. :D
 
It's always preferable to risk a hole in the floor than a damaged back. However, it does sound like you're going too heavy if you often have to drop the bar to get it back down to the floor rather than just occasionally.

You could consider trying to find a better-equipped gym but I think you'd be better served by reducing your weights until you relearn control with the bar you're using.

Drop the weight not the bar. :)
 
You guys lost me. I always knew a full deadlift motion, including in PL meets, to be both the lift to the top of the form, and the setting down of the weight. If you drop it, you're only doing half the rep.
 
ohashi said:
You guys lost me. I always knew a full deadlift motion, including in PL meets, to be both the lift to the top of the form, and the setting down of the weight. If you drop it, you're only doing half the rep.
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That's what I always thought too. The negative portion of the movement involves some beneficial work as well. I know at some point you've got to let that super heavy weight go, but I would think thats somewhere 'near' the floor and not from your full, upright stance. You're dropping it like a foot and a half. I don't know - It's only my opinion to set the weight down if possible, but I'm sure when the guys are lifting really big - its hard to hold on after so long.
 
well the first question that comes to mind is, what kind of pain are you feeling in you back? Could it be that you just have a weak back , and need to spend some time strengthing it? And then go on to work on your grip. droping the weight on every set is not going to help you to grow and get stronger.

Lift smart and safe
JIMM
 
wnt2bBeast said:
its called a "deadlift" just the lifting part is a full rep
Click to expand...
A bicep curl is called a curl and a squat is called a squat, yet you wouldn't drop the weight at the top of a curl repetition or at the bottom of a squat (a "squat" is simply the motion of squatting down; not standing up, at least not by definition), would you? I assume same goes for deadlifting, as I do not see why it would be different. Sure, it's easier to just drop it then bring it down in a controlled manner, but hey...
 
the deadlift is exactly that, a lift. a concentric movement. its not an exercise though it can be used as one. just like a clean and jerk, a snatch or any other similar movement, the goal is to lift the bar to a certain position.
 
It seems to tax me more by lowering it under control all the way to the floor, but I don't mind it.

I recently got a form check on all my lifts by the powerlifters at my gym and my form has improved by leaps and bounds!

I had to drop my weights by a good 50-75lbs on the squat and deadlift, but in the last few weeks now that I am using good form I can tell the difference and I am feeling stronger aready because of it.

I noticed on heavy sets how some of them were raising their hands to the sky and thought it was some kind of spiritual thing lol, believe it or not until I asked one and they said it helped to pull air into the lungs and diaphragm before they squatted down to pick up the weight. Well I tried it today with 225 and I was amazed at how much tighter I felt when I held my breath from standing and then set up and stood up with the weight rather than setup and then inhale.

Also learned about thrusting the hips forward once the bar passes the knees. Almost felt like I was exploding the weight up when I did that with the 225 because once it hit knee height I pushed my hips forward rather than drag the bar all the way up my thighs like I had been and it really helps with the final part of the lift.

I am continually impressed with how technical the lifts really are the more you learn about them. EAc hone has multiple things you have to think of when doing it besdies just lifting with every thing you have.
 
ohashi said:
A bicep curl is called a curl and a squat is called a squat, yet you wouldn't drop the weight at the top of a curl repetition or at the bottom of a squat (a "squat" is simply the motion of squatting down; not standing up, at least not by definition), would you? I assume same goes for deadlifting, as I do not see why it would be different. Sure, it's easier to just drop it then bring it down in a controlled manner, but hey...
Click to expand...



what you just stated is 100% wrong. the concentric motion of the curl is starting at the bottom thru completion of curling the weight to the top. also the concentric motion of the squat is starting at the bottom and pushing it up into a standing or upright position


the muscles shortening or contracting is the concentric part of a lift, the part which builds strength. the eccentric motion is most associated with muscle soreness and usually when most injuries occur during a lift
 
ohashi said:
A bicep curl is called a curl and a squat is called a squat, yet you wouldn't drop the weight at the top of a curl repetition or at the bottom of a squat (a "squat" is simply the motion of squatting down; not standing up, at least not by definition), would you? I assume same goes for deadlifting, as I do not see why it would be different. Sure, it's easier to just drop it then bring it down in a controlled manner, but hey...
Click to expand...

last time i looked there was no curling event thats inlcuded in the total..
i have no idea what you are arguing here..if you want to control te negative of a dead thats fine but like Dev said thats where injury occurs..which is exactly the reason why when i do rack pull i pretty much drop the weight to the pins..yes its loud and annoying because it attracts attention but ill be dmaned if i going to risk injury because some bicep boys club memeber thinks its upsetting his rythm lol
 
Deadlift is unique in that it is the only purely concentric lift in competitions. Most feds don't want you do just let go of the weight but you can just "fall" forward with it to let it down. Judging on deads ends when you hit the top and lockout, then you get your marks. At this point the lift is over and if you want to set it down easy that's up to you but it isn't beneficial and can actually be ver harmful. The reason for this is you can't exactly reverse the motion on deads. You have to lean forward at least until the bar clears you knees to set it down. Now you have put all the strain squarely on your lower back without the other muscles to support it. If you are on a power platform it is acceptable to release the weights and let it fall. If not just follow the weight down but don't resist it very much. The caviat to this is if you are doing reps then maintain enough control so as to start your next rep in the proper position.

Cheers,
Scotsman
 
I'm not a big fan of just dropping the bar at the gym. Sometimes things happen and you drop it, but I always try to have control of the bar all the way down.
 
big4life said:
I'm not a big fan of just dropping the bar at the gym. Sometimes things happen and you drop it, but I always try to have control of the bar all the way down.
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i sure as hell dont hold te bar for rack pulls..i bend slightly then drop it
for full pulls i control the bar but its not a negative..
i also dont do touch and go reps anymore..so i hit then reset and pull again
 
I may switch from touch and go reps too. i use them for warmups, but i may switch just to build starting power from the floor.
 
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