*** Deadlifting 101: Instructional videos ***

[Jwhite310]

At my gym we cant do deadlifts. Will that effect my overall strength gains significantly?

[HPNFormula1]

Great demonstration video on techique! I see lot's of people at the gym with horrible technique! They should watch this video and correct it!

After deadlifts I always get dizzy lol love the feeling!

Train hard!

[forcefedfreak]

At my gym we cant do deadlifts. Will that effect my overall strength gains significantly?

Squatting>deadlifting. While it really sucks you can't dead, if you squat deep and heavy you shouuld be just fine.

[mamoonkay]

Thanks for the Post.

[wtdeerhunter93]

Thanks for this thread, I just started deadlifting this week. Never have cause Ive been scared Id do it wrong and get hurt but now I see how to do it. Only doing 225 so far though, my grip in my left hand keeps giving out but I think thats cause I got a 1/2" deep n like 2" long cut on it a few weeks ago. Think Im gonna get some straps until my hand gets back to full strength.

[WaLTdiZzLe]

Helpful video I was able to apply moving my scapula forward to my deadlift since when I did it it wasn't fully across the bar only partially.

[LemonPartier]

thanks!

[agebrah]

Good post, taught me some new dead-lifts I never knew of, thanks.

[georgepsile]

Good post, taught me some new dead-lifts I never knew of, thanks.

I'd have to agree, some amazing points were made here.... thanks guys.

[wtdeerhunter93]

Well I know I already posted sayin thanks but after yesterday I just have to say it again. THANKS!!! last week all I could get up was 225, monday I got 255 up 4 times, and then yesterday I got 275 4 times and then 285 for 1 rep. I felt so good after getting 285!! Every time Ive done deadlifts so far (4 times so far) I do 135x 5 reps, 185 x 5 reps, and then 225 x 5 reps and then after that its been different every time.

[Senecan]

Are there any disadvantages to using a wide stance, with toes pointed outward? With hands on the very inside of your shins. I have never had a bad pull or strain doing deadlifts this way. I've also increased the lift from 275lbs to 425lbs.

I always do them the first exercise on my back routine and the next day my whole back and hamstrings are sore.

[GreenTeaShred]

awesome

[SS2Trunks69]

Anyone got any tips on proper form? Like when you squat, it helps to try and spread the ground with your feet.

I didn't feel right doing deads and apparently I'm basically doing the whole lift with my back. My hips don't move until the last portion of the lift. I suppose I could make a thread asking for help with my form (and post a video), I just didn't want to clutter up the forum since there's already a ton of those, lol.

[chazzy1864]

Anyone got any tips on proper form? Like when you squat, it helps to try and spread the ground with your feet.

I didn't feel right doing deads and apparently I'm basically doing the whole lift with my back. My hips don't move until the last portion of the lift. I suppose I could make a thread asking for help with my form (and post a video), I just didn't want to clutter up the forum since there's already a ton of those, lol.

Film yourself and then post it for a critique. That is the simplest way to start solving your issues.

[welchcr1]

Anyone got any tips on proper form? Like when you squat, it helps to try and spread the ground with your feet.

I didn't feel right doing deads and apparently I'm basically doing the whole lift with my back. My hips don't move until the last portion of the lift. I suppose I could make a thread asking for help with my form (and post a video), I just didn't want to clutter up the forum since there's already a ton of those, lol.

Are you lifting sumo or conventional?

[SS2Trunks69]

Are you lifting sumo or conventional?

Trying to do standard, I've never tried sumo deads.

Film yourself and then post it for a critique. That is the simplest way to start solving your issues.

This is the best I could do since I train in a cramped home gym by myself:

<iframe width="425" height="349" src="http://www.youtube.com/embed/gcC133bgWs8?hl=en&fs=1" frameborder="0" allowfullscreen></iframe>

The first thing that I notice is it looks to be all lower back with no posterior involvement. My back looks proper, though.

I was also wondering, since I'm using those old school bitch weights and not olympic weights, could it be that I'm kind of doing deficit deads? I mean, the weights I have are probably smaller than olympic weights (it's been a while since I've used olympic weights, so I don't remember), so I'm just thinking the bar is probably a few inches closer to the floor than it would be with "standard" weights.

EDIT: Dunno why I can't embed, here's the link:

http://youtu.be/gcC133bgWs8

[tina722]

I'm incorporating DLing 1-2x a month in my 3x/week full body training over the next 6-12months to see if "less is better" for increasing my DL max (~240ish). I plan to ramp up to ~80% of 1RM and do several sets of 1-3 reps. I'll be using hip thrusts, GHRs, and Rack pulls in place of DL (each done 1/week) on the days that I don't DL. Should I keep my replacement moves in the low rep range also - traditionally I've done them in high rep range as assistance moves after DLing.

[TRempel]

Great vid OP! I find myself re-watching it every one or two months just to make sure I'm not getting lazy with my form!

[lowstrife]

I was also wondering, since I'm using those old school bitch weights and not olympic weights, could it be that I'm kind of doing deficit deads? I mean, the weights I have are probably smaller than olympic weights (it's been a while since I've used olympic weights, so I don't remember), so I'm just thinking the bar is probably a few inches closer to the floor than it would be with "standard" weights.

EDIT: Dunno why I can't embed, here's the link:

http://youtu.be/gcC133bgWs8

Fix your back. Get the ass out and slightly down more, you're really concentrating the lift on your back instead of everything evenly. It looks like you round out your back when you lift it up too, don't do this. I can't tell where your head is pointed, but make sure you're looking up keeping the chest out, ass out, and back thick & tight.

@thread, deadlifting day tomorrow... Did heavy deads for the first time ever last week. Pyramid set, 8x 135.... 8x 225.... 3x 315... 1x 365. Hoping for a even 380 tomorrow (exactly 2x BW). Gona record it and hopefully have a form check with that. But my partners say my form is reasonably good all things considered, but even looking back I want to correct some more things.

[FenderElectrics]

I fixed my rounded back issue with lighter weight and slowly moved up over the past few months. I felt like it was rounding again so I filmed it and it doesn't look great imo (but still better than before). Any advice/tips appreciated on my form, I think I need to back up the weight.

This is the most I've ever done at 295 so I know if my form breaks down it would be on this lift:



Thanks for any help!

[chazzy1864]

You should create new threads for critiques. This thread doesn't get monitored as much and isn't really here for critiques.

Your low back was rounded from the start. Your lock out was pretty pathetic and you are stretching your neck as you lift the weights.

Keep your neck in a neutral alignment. When the weight clears your knees, thrust your hips forward by contracting the glutes hard. Everything should snap into place at the top of the lift to where you could have a small "break" at the top. Shoulders back, hips forward.

Looks like you should start with your hips a little higher.

Make sure to focus on keeping that back arched.

[FenderElectrics]

Thanks for the feedback I appreciate it. Didn't want to start a new thread because I'm guessing there are about 5 million "Deadlift form check" threads and they get a little old.

You saying my back was rounded from the start scares me a ton because the weight isnt' a factor at that point and my main focus is my back rounding. Sigh, I don't know why it's such an awkward movement for me.

I will start back with low weight again until I get it right and work on everything you listed.

Do people exist that just can't keep their back arched throughout the movement? I'm starting to wonder if I have a back issue. I wake up with back pain from time to time and my back is kind of naturally rounded when I stand up. I think I'm gonna get it checked out in case.

Thanks again.

[chazzy1864]

Yes, there is a ton of deadlift form checks, but they are at least all unique. Unlike "what's the best biceps exercise?". You'll never get yelled at for starting a new DL form check... unless you make 3-4 of the exact same video.


I'm sure some poeple exist, but it isn't common. It most likely has to do with weak glutes and/or inflexibility. It probably wouldn't hurt you to start with your hips a little higher and your back a little closer to horizontal than it is now. That might help your rounding as well.

[LeonRokky]

thanks brah, very helpful

[masterdra329333]

Great post

[LeeAlacoque]

I'm trying to get my form down. Yesterday I tried with 115 pounds but couldn't keep my back straight. I watched the video and I think I was doing it wrong. One thing I've noticed is that I can't keep my lower back straight when I'm squatted down. Do I need to stretch my hamstrings?

[chazzy1864]

I'm trying to get my form down. Yesterday I tried with 115 pounds but couldn't keep my back straight. I watched the video and I think I was doing it wrong. One thing I've noticed is that I can't keep my lower back straight when I'm squatted down. Do I need to stretch my hamstrings?

most likely

[kokidpham]

I hurt my lower back when I try to do deadlift

[tjwoody]

My issue is my hammies are so tight and i just cant get them loose. stretching does not seem to be adding any flexibility to them.

would doing some bar only rack pulls help with get them firing and/or stretching?

sux bad. id like to do them, have had herniated disks for 20 years and just working on muscle imbalances/issues now. i finally fixed my glutes with these glute kickbacks, hip thrusters, bridges, GHR where i can. Starting adding in banded hip flexor stuff and pull throughs when I can.

[wuwe]

thanks