Starting DeadLifts

**TheCrazyCossack** · 03-04-2005, 05:11 PM

Sorry if you get alot of posts about this but I have looked elsewhere.

I've read just about everything I could about deadlifts on this website, and especially the powerlifting/strongmen forum. I'm worried about damaging my lower back while doing deadlifts as it is relatively weak to the rest of my body, and currently injured. Any help or tips I can get on form would be good, although I've read many things and am still kind of confused.
I'm also confused about what it works, I know its lower backs, but what muscles in the legs, hamstring and hips?
I will be doing these in my basement, and at the moment have about 250 pounds of weight to put on the bar. Im wondering how many reps I should do, and how many sets etc.

For a little background information, Ive got a 300 pound Raw bench press, freeweight of course. My gym lacks a power rack (I know, horrible eh) soo I had to test squat on a smith, and it was 300 last year. I weigh 160, and am looking forward to starting deadlifts with proper form. Any help you can give me would be greatly appreciated especially if you answer any of the questions I posted.

**TheCrazyCossack** · 03-05-2005, 07:07 AM

bump... cmon guys lil help?

**Porky** · 03-05-2005, 08:29 AM

if ur lower back is currently injured let it heal before starting deadlifts

deadlift form- http://www.bsu.edu/webapps/strengthl...s.asp?exid=164 vid at top and pics at bottom.

work with 135lbs till u feel comfortable with form and add weight slowly.

maybe start with 3-5sets of 5 reps

if u only have 250lbs ur gonna need some more weight in a few months for deads.

**TheCrazyCossack** · 03-05-2005, 01:09 PM

Thanks alot man, that video really helped, thought your butt had to be lower down when starting, and still dont know why you use a pronated and supinated grip, but thats what I'll do.

and for the more weight things, do deadlifts really go up that fast?

**powerlifter70** · 03-05-2005, 01:22 PM

Notice at the bottom how there is a pause....NO BOUNCING the weight off of the floor.

**Mr Beer** · 03-05-2005, 01:41 PM

Originally Posted by TheCrazyCossack

Thanks alot man, that video really helped, thought your butt had to be lower down when starting, and still dont know why you use a pronated and supinated grip, but thats what I'll do.

and for the more weight things, do deadlifts really go up that fast?

You use an opposing grip because most people find it easier to hold a heavy bar that way, you grip better. A lot of people find the limiting factor with deadlifts to be grip, as your back is stronger than your forearms.

You're strong, chances are you would hit 250lbs very quickly (or even immediately), but if your back is injured you may have to take it more slowly and carefully.

**TheCrazyCossack** · 03-05-2005, 01:52 PM

Not 250 for reps though right? just 250 as a max? Hmmm, I dont know about that, I dont do squats, I just maxed out one day, cause it seemed like the thing to do lol, wanted to know what I could do.
I am going to wait before starting deadlifts, probably another two weeks, got one more week of lifting then a rest week, then im starting a new workout plan. Gonna have to find a place to fit deadlifts in there. I wont bounce, I hate cheating myself on any lifting motions.

Do you think monday is a good day for deads if my new workout will look like this:
Sunday: Freeweight Bench/Abs

Monday- Deadlifts

Tuesday- Back (maybe back should be on same day as deadlifts? only problem is id be doing deadlifts at home and other lifts at school)

Wednesday - Off

Thursday - Dynamic Bench/ Shoulders/ Triceps

Friday- Biceps, Forearms

Saturday- Off

Thanks again for the help, I really do appreciate it.

**Porky** · 03-05-2005, 06:34 PM

why couldnt u do them at school?

either setup looks fine.

**TheCrazyCossack** · 03-05-2005, 07:06 PM

Id have to deal with the morons in the fitness class asking me what I was doing, why i was doing it, and saying its dumb and that I should workout my biceps more.... and it gives me something to do at home lol, do you think it would be fine If I did back exercises, pullups, rows, etc at school, then 3-4 hours later did deadlifts?

**Cricket_Fire** · 03-05-2005, 07:08 PM

Originally Posted by TheCrazyCossack

Id have to deal with the morons in the fitness class asking me what I was doing, why i was doing it, and saying its dumb and that I should workout my biceps more.... and it gives me something to do at home lol, do you think it would be fine If I did back exercises, pullups, rows, etc at school, then 3-4 hours later did deadlifts?

You should really be doing deads first, but other than that, I don't see a problem.

**Porky** · 03-05-2005, 07:17 PM

sure i think it would be fine.

once u get the form down and are reppin 250 easily.

just do them at ur school gym. who cares what they think. show them off with ur progress and results

**Cricket_Fire** · 03-05-2005, 07:30 PM

Porky-pig has a point. I love going into my gym, and doing stuff noone else has ever seen, just for the looks! It is so fun going into my school gym every couple months, and watching the ego-driven moron's jaws drop (isn't even that much weight, that's why it's so funny).

**Porky** · 03-05-2005, 07:30 PM

Originally Posted by Cricket_Fire

Porky-pig has a point. I love going into my gym, and doing stuff noone else has ever seen, just for the looks! It is so fun going into my school gym every couple months, and watching the ego-driven moron's jaws drop (isn't even that much weight, that's why it's so funny).

ye ive had the temptation to go in there and squat and dead lol

**TheCrazyCossack** · 03-05-2005, 07:38 PM

Ill prolly end up doing deads at school anyway, and its not really that I care what they think, its I just dont want to have to listen to their questions, im already their fricking god for benching 300 lol (I know, sad really that they think its alot) I'll prolly just get my one good weight lifting buddy to start doing em with me, he should get the benefits of deads too.

**Porky** · 03-05-2005, 07:39 PM

that sure is a killer bench.

if they ask what ur doing.

just say if u wana pick up something heavy. then you do these bad boys.

where in canada are u from?

**pumpga** · 03-05-2005, 07:41 PM

Originally Posted by TheCrazyCossack

My gym lacks a power rack (I know, horrible eh)

Well, if your gym had a power rack I would suggest doing deadlifts off the power rack until you feel confident in your form. That's what I like to use when I am not sure about a certain weight. I just set it so the weights are about 8 inches off the ground. You lose some of the range but it is a lot less injury prone.

**Porky** · 03-05-2005, 07:44 PM

Originally Posted by pumpga

Well, if your gym had a power rack I would suggest doing deadlifts off the power rack until you feel confident in your form. That's what I like to use when I am not sure about a certain weight. I just set it so the weights are about 8 inches off the ground. You lose some of the range but it is a lot less injury prone.

off the floor is way too diff imo to expect rack pulls to teach proper deadlift form

**pumpga** · 03-05-2005, 07:44 PM

he would be able to work his way down

**Porky** · 03-05-2005, 07:51 PM

Originally Posted by pumpga

he would be able to work his way down

good point.

**LAclippers** · 03-05-2005, 10:52 PM

Originally Posted by TheCrazyCossack

im already their fricking god for benching 300 lol (I know, sad really that they think its alot.

dude, 300 IS a lot

**Mr Beer** · 03-06-2005, 01:24 AM

Yes, one day the big 300 will be mine *sighs wistfully*

Still, it's not so bad. I remember when 200lbs seemed like an impossible dream.

**Cricket_Fire** · 03-06-2005, 05:06 AM

Ya, 300lbs is deffinatly alot! I don't think I've seen heavier than 140 in there (and it was my lift, a while ago). Sad eh? Lol, I wanna come back when I can bench 2 plates, ask some ego-driven bastard if I can work in, then add 2 plates (seems like nothing to you, but has been a goal of mine for so long).

**TheCrazyCossack** · 03-06-2005, 07:21 PM

Umm first of all I live in Flamborough Ontario, part of the "new city of hamilton" almagalmation and all that crap, so basically hamilton you could say. Thanks for the props on the 300 lol, thats what it takes to be the kicker of the football team haha, (my school football team is so bad its not even funny), we always joke about how the kicker benches more then anyone. I can relate to thinking 200 is impossible, but once I got that, I got 230 the next week, fat jump lol, I was REALLY happy with that one.

Anyway, im gonna try doing some deads tommorow as I have been back pain free for the past three days, I'm just gonna start real light, but 50 pounds to start, and eventually I think I will work my way up to 130 or so, (prolly on the same day) and then Ill start doing a 5X5 routine with my deads, and hopefully I can get a respectable dead soon. At least at the school gym there will be lots of free 45 pound plates lol. And oh how I wish my gym had a power rack, oh well Ill post how the first day of deads went tommorow!

**Mr Beer** · 03-07-2005, 01:23 AM

Get ready for some serious deep tissue pain in your back

**TheCrazyCossack** · 03-07-2005, 04:13 PM

Well I did em today, and no deep tissue pain in my back... yet... lol... soo anyway I went in there today, got 50 pounds + 20 for the bar, to make sure form and all that was correct. After doing about two test sets of that, I went up to 140, did 5 of those, 5 reps x 4 sets at 160, then one set of 5 at 180, tried 230, got it, tried 250 got it... I think I had good form on all my lifts, 3 kids other then me lifted the 250, my one friend who has been doing dead lifts for about 4 weeks, another kid who fell over and grabbed his back literally screaming after trying to lift it, kinda gross... and another kid who didnt have much trouble with it (hes 310 pounds).I was very pleased with doing 250, I could have gone higher, I estimate to about 300, maybe, but I'll take 250 and now just have to figure out how much I should weight I should do for my 5X5, prolly use 180 or something. Anyway

I LOVE DEADS, im gonna have trouble doing em once a week, just gotta find a new day for squats or leg press.... once again thanks for all the help, Im real glad I've started doing these and hopefully can get a video of a huge amount sometime soon.

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