*** Deadlifting 101: Instructional videos ***

[Kiknskreem]

Hey I have a few questions

Is the deadlift the best way to build strength and size for the lower back?

What is the best rep range for building strength?

When lifting the weight as you bring it down to the floor as soon as it touches are you supposed to explode back up? Or is it okay to wait a few seconds before bringing up the weight. Just asking because sometimes i need to fix my grip/stance in between reps

Its hard to say anything is "best", since individuals and circumstances are so varied. But for your typical, healthy trainee, deads are great for building size and strength.

Again, there is no best rep range, some like to keep reps lower on deads, I usually do sets of 1-10, no more than one top set. That's just what works for me.

I also prefer to take the time to deload the weight and set up for each rep, I find its more conducive to maintaining form and also generally better for strength gains.

[SupremeClientele]

Its hard to say anything is "best", since individuals and circumstances are so varied. But for your typical, healthy trainee, deads are great for building size and strength.

Again, there is no best rep range, some like to keep reps lower on deads, I usually do sets of 1-10, no more than one top set. That's just what works for me.

I also prefer to take the time to deload the weight and set up for each rep, I find its more conducive to maintaining form and also generally better for strength gains.

Ok sweet thanks bro

[hatdance]

Great post. Thanks for sharing the videos.

[radagascar]

When I try to deadlift it feels a little awkward when i try to squat down to lift the weight. Could it be inflexibility, improper form or because I'm 6'1"? My guess is it will feel more natural if I put plates under it but I never see anyone doing that so I'm not sure.

[chazzy1864]

When I try to deadlift it feels a little awkward when i try to squat down to lift the weight. Could it be inflexibility, improper form or because I'm 6'1"? My guess is it will feel more natural if I put plates under it but I never see anyone doing that so I'm not sure.

6'1" isn't insanely tall.

Plates under your heels on deads?



my suggestion is to film yourself doing deadlifts. Post it in the exercise section, and let the guys critique it.

[zmboda]

Could I get one of the guru's to check my form? Thanks in advance!

http://www.youtube.com/watch?v=t7x6cE8XJnM

[FunkymonkAW]

Should I be 'feeling it' in my lower back (like right above the spine/pelvis joint) at all, or in such a case am I doing it wrong?

Also, my upper back around the shoulder blade area and my chest should be locked back for the duration, correct? Or at least in such a position that makes it so they facilitate movement of the bar without assisting in the lift?

[deadpool9]

Thank you for posting the videos. I have been doing DLs incorrectly for quite a while as I was taught to do them differently from a friend. Hopefully this will take some of the strain out of my lower back and help me to lift more.

[Kiknskreem]

Should I be 'feeling it' in my lower back (like right above the spine/pelvis joint) at all, or in such a case am I doing it wrong?

Also, my upper back around the shoulder blade area and my chest should be locked back for the duration, correct? Or at least in such a position that makes it so they facilitate movement of the bar without assisting in the lift?

Your erectors are hit hard, these muscles run from the base of your skull all the way to your pelvis, so feeling them right where your back meets your butt is normal, so long as its just muscular stress/fatigue you are feeling.

You don't need to actively pull your shoulder blades together, just let them hang in normal anatomical position with all your back muscles tight.

[Kiknskreem]

Could I get one of the guru's to check my form? Thanks in advance!

http://www.youtube.com/watch?v=t7x6cE8XJnM

RDL's.... make sure to keep your arms straight and the bar against the leg. These are a movement where sometimes feeling the hams and going a little lighter is better than adding weight, even if you can move it.

[NIZ83]

I have been progressing well in deadlifts for a while now, but on Thursday I did 3x5 with 65kg on the bar which was heavy. I still can feel a sort of stifeness/ pain in my lower back(not really sore, but I can feel I have worked). Is this normal as is with all other muscle you can feel sorenes? Also in order to prevent back rounding forward I am arching my back to lockout dring the lift. Is this ok?

[rollfresh]

those were all nice videos from youtube, thanks I learned alot from the vids. peace out

[Baller01]

thanks =)

[48Volts]

These videos saved me life! haha seriously, thanks for posting. I was doing the deadlift SO wrong. I would go into a squat position, really wide grip, really wide stance, and attempt to lift. I would get back pain EVERY SINGLE TIME, even on warm ups. The stupid part is that I was so arrogant and thought "I've been training for a few years now, OF COURSE i'm doing the deadlift correctly!" It would hurt so much though, I rarely did DL's even though I knew they were important to build solid muscle. Last week, I attempted 315X4 and the back pain was so bad, I thought I broke something and it ruined my entire workout.

I figured before I give up completely on the DL, I will come to this section to start a thread asking how to reduce back pain, and I stumbled on the sticky for the tutorial. The guy saying what not to do was describing me exactly. I watched the video a couple of times and I went back in the gym yesterday to attempt. I did it with perfect form like he instructed and I was able to move 315X8 like butter! no pain whatsoever, no back pumps either! it was awesome. DL is my new favorite lift now haha

But seriously, great videos, worth a look even if you're a veteran.

Thanks again.

[RMHSLB]

to preform the deadlifts do you jst take the bar from a bench or is there a rack for deadlifts

[Army GI]

147gr JHP. I assume you own a 9mm

[goose24]

Great thread! thanks for the videos too.

[48Volts]

to preform the deadlifts do you jst take the bar from a bench or is there a rack for deadlifts

Normally you take the bar from the squat rack...unless someone is squatting of course. To do a deadlift you just need a bar, plates, and a flat surface. It doesn't matter where the bar comes from.

[jeff02564716]

Question:

I am 6ft. 4 is there a better style of deadlift for people that are tall? It is a long movement for me, for heavens sake the air is thin at the top of the movement. Not really but...

Otherwise very informative post !!!!

[Kiknskreem]

I am 6ft. 4 is there a better style of deadlift for people that are tall?

No.

[deckoff8]

today while going heavy on deadlifts i heard/felt a sllight pop right where my lower back meets my butt. being the idiot that I am I finished my last set and heard 2 more pops when I finished that. it wasnt in pain so i finished my work out.

I'm home right now and it's been a few hours. Theres no pain and my range of motion isnt limited, but my lower back is definitely a bit sore even while sitting. Is there cause for concern?

fwiw i was doing RDL.

[Westboarder]

One recommendation, if there's a trap bar in your gym. Try dl's on a trap bar, so much more natural.

[Leferikson]

Ty Op for the videos and instruction. I've been trying to teach myself proper form for the past 2 years, but your vids/explanations helped more than experience has.

[chazzy1864]

today while going heavy on deadlifts i heard/felt a sllight pop right where my lower back meets my butt. being the idiot that I am I finished my last set and heard 2 more pops when I finished that. it wasnt in pain so i finished my work out.

I'm home right now and it's been a few hours. Theres no pain and my range of motion isnt limited, but my lower back is definitely a bit sore even while sitting. Is there cause for concern?

fwiw i was doing RDL.

No clue. If it gets worse, I'd definitely go get it checked out.

One recommendation, if there's a trap bar in your gym. Try dl's on a trap bar, so much more natural.

A trap bar DL is much more similar to a squat than a deadlift.

[Big-E.]

Thanks...This post was very informative

[Pimpdaddyskins]

very helpful A+

[HopefulDO]

Great article, question about shoulder rounding during the deadlift.

My scapula go out and round my shoulders forward during deadlifts. This is not correct right? they should be in a neutral position as some1 mentioned before in the thread?

I dont pull them back at the top but i think the rounding of the shoulders adds a few inches to my reach so i dont have to lower the hips as much. would this also be an inefficient way to lift due to the scapula positioning?

[HopefulDO]

Another question, ive read that you should be squeezing your glutes on the top half of the DL. When i do this, the arch in the lower back changes... would this be a good idea during the DL?

[Kiknskreem]

Great article, question about shoulder rounding during the deadlift.

My scapula go out and round my shoulders forward during deadlifts. This is not correct right? they should be in a neutral position as some1 mentioned before in the thread?

I dont pull them back at the top but i think the rounding of the shoulders adds a few inches to my reach so i dont have to lower the hips as much. would this also be an inefficient way to lift due to the scapula positioning?

Some upper back rounding is pretty much inevitable at max weights. Some advanced guys do purposefully roll their shoulders forward to cut down the RoM, but I wouldn't advise most people to do that.

Another question, ive read that you should be squeezing your glutes on the top half of the DL. When i do this, the arch in the lower back changes... would this be a good idea during the DL?

Changes how? A lot of the time squeezing the glutes helps prevent hyperextension.

[HopefulDO]

Some upper back rounding is pretty much inevitable at max weights. Some advanced guys do purposefully roll their shoulders forward to cut down the RoM, but I wouldn't advise most people to do that.

alright ty, will attempt to stop that




Changes how? A lot of the time squeezing the glutes helps prevent hyperextension.

yes it does prevent this, but the lower back straightens out a little bit, theres still a curve but not much. its not back rounding or anything.

Thanks for the responses!!