Deadlifts

[willybrokeback]

I am going to start adding these back in slowly. I figure I will start with the bar and look like an idiot but that's ok. I really want to get my form perfect. I have watched about 10 videos on proper form, but they don't really show mistakes or improper form as a comparison. So I am wondering what are common mistakes when people deadlift? Rounding the back?

[tomnationwide]

Rounding your back.
Swinging the weight.
Using legs.
Poor grip.

[ironwill2008]

I am going to start adding these back in slowly. I figure I will start with the bar and look like an idiot but that's ok. I really want to get my form perfect. I have watched about 10 videos on proper form, but they don't really show mistakes or improper form as a comparison.



So I am wondering what are common mistakes when people deadlift? Rounding the back?

*Improper setup. Screws up just about everything else that follows.

*Trying to lift too much weight too soon.

*Using an inappropriate set/rep scheme.

[Partyrocking]

Rounding your back.
Swinging the weight.
Using legs.
Poor grip.

How do you deadlift w/o using your legs?

[Marius_Ursus]

Using your legs isn't incorrect, per se.

In addition to what Will says, raising your hips early is really, really common.

You may find it's easier to maintain form with a little weight on the bar, like say, 95 pounds.

[bustasinclair]

How do you deadlift w/o using your legs?

....maybe cock deadlifts??

[-=FLEX=-]

Rounding your back.
Swinging the weight.
Using legs.
Poor grip.

wat???

[willybrokeback]

*Improper setup. Screws up just about everything else that follows.

*Trying to lift too much weight too soon.

*Using an inappropriate set/rep scheme.

Ok, this just begs for more. Any advice on starting rep/scheme. And improper set up, do you mean things like not dropping your hips? Standing too erect.

[Get-n-fit]

raising your hips early is really, really common.

This x10! I constantly see people start in the correct position, then raise their ass straight up until they are about Straight legged and then pull like hell with their back....ouch!

[willybrokeback]

This x10! I constantly see people start in the correct position, then raise their ass straight up until they are about Straight legged and then pull like hell with their back....ouch!

Ok, I assume this causes the back to round a bit too when lifting heavy?

[Marius_Ursus]

Ok, I assume this causes the back to round a bit too when lifting heavy?

"Rounding" itself isn't dangerous if your body's build to lift like that. I know of a couple of lifters who have been doing this since dirt was a mountain, and they lift with rounded backs because that's just what they do. The danger is strain which is more common with a rounded back but not necessessarily because of a rounded back.

But, yes, lifting your hips early puts extra strain on your lower back because your hips get taken out of the equation all together. It's important to remember all the different deadlift variations are some kind of hip-hinge movement, so the majority of force should come from pushing of the hips up and forward. In a conventionarl deadlift, this is best acheived by driving up with your entire body as a unit.

For what it's worth early hip action is something that most lifters aren't aware they're doing without seeing videos of themselves lifting.

[willybrokeback]

Thank you for the posts. It's time to go give it a try. I will take your advice Marius and try 95lbs. Today is a higher rep day so I would be going "lighter" today anyway. I will post how things go.

[BigJ66]

I've substituted dead lifts for SLDLs on the All Pro routine due to a lower back problem. Is it right that I feel my abs being worked hard when doing them?

[Get-n-fit]

I've substituted dead lifts for SLDLs on the All Pro routine due to a lower back problem. Is it right that I feel my abs being worked hard when doing them?

Straight legs focus on your hams. I do them on leg day bc of that, I don't feel it working my back at all so I don't think it's an even trade for regular deadlifts. I don't know why your feeling it in your abs.

[Smelly bull]

Using legs.

Maybe this is why people are staring at you.

Op, one of the biggest I have seen is IW comments and lifting off your toes.....you have to drive with your heels...That bar has to scrap against ya.

[tomnationwide]

I suppose I shoudl have said not using your legs in the movement to take away from stress on the back

[willybrokeback]

....maybe cock deadlifts??

Ok, so I learned a few things. First, they arrest you when doing this ^^^^^ in a commercial gym. So when I got out, I tried the regular kind. I did 4 sets of 10 with 95lbs. Here is what I noticed.

1. I look like a dufus being a 235lb guy deadlifting 90lbs. But I really don't care, I am willing to look stupid while getting the basics correct.

2. I could not figure out a warm up weight since this is really a warm up weight.

3. Pain wise, they were not too bad (actually I am in more pain every morning when I wake up, so they dont hurt as bad as sleeping).

4. Even at 95lbs, it felt like my heart might explode after 10 reps.

I was thinking of adding these once a week for now and building on micro progressions. Any thoughts on this? As long as I don't get any really bad back pain (honestly, I have some everyday, whether I lift or not) I am going to see how it works. Any other thoughts or suggestions would be appreciated.

Thank you

[doughnutgut]

Ok, this just begs for more. Any advice on starting rep/scheme. And improper set up, do you mean things like not dropping your hips? Standing too erect.

Huehuehuehuehue..

I for ages seemed to not be able to get my head round the knees missing the bar on the pull motion. Forever catching my lower knee/ shin.

My back used to be rounded also and although i was picking up the weight i was a disaster waiting to happen.

I possibly still am....

[ironwill2008]

Ok, this just begs for more. Any advice on starting rep/scheme.

A good plan is to do 5 'ramped' sets of 5 reps.

Here's an example (weights are for demonstration only; work within your own capacity)

After a couple of light warmup sets:
135x5 reps
185x5
225x5
275x5
315x3-5

When all reps are achieved across all 5 sets, 5 pounds is added to the bar on each set at the next workout. On days when reps-across aren't met, all loads stay the same for the next workout.

And improper set up, do you mean things like not dropping your hips? Standing too erect.

There are a number of good 'setup' vids on the webz; this one breaks it down about as simple as it can get:

[Brackneyc]

Ok, so I learned a few things. First, they arrest you when doing this ^^^^^ in a commercial gym. So when I got out, I tried the regular kind. I did 4 sets of 10 with 95lbs. Here is what I noticed.

1. I look like a dufus being a 235lb guy deadlifting 90lbs. But I really don't care, I am willing to look stupid while getting the basics correct.

2. I could not figure out a warm up weight since this is really a warm up weight.

3. Pain wise, they were not too bad (actually I am in more pain every morning when I wake up, so they dont hurt as bad as sleeping).

4. Even at 95lbs, it felt like my heart might explode after 10 reps.

I was thinking of adding these once a week for now and building on micro progressions. Any thoughts on this? As long as I don't get any really bad back pain (honestly, I have some everyday, whether I lift or not) I am going to see how it works. Any other thoughts or suggestions would be appreciated.

Thank you

Do you reset for each rep, or do you "touch and go."

[willybrokeback]

I was doing touch and go. But I was also setting up to far away from the bar, I realize after watching IWs video. I have read that you should re-set every time especially when lifting heavy, but I am not up to heavy yet. Maybe I will start re-setting every time anyway just to practice. Its not like I am in a hurry, I don't mind building up slowly and correctly.

Thanks again IW.

[Get-n-fit]

Huehuehuehuehue..

I for ages seemed to not be able to get my head round the knees missing the bar on the pull motion. Forever catching my lower knee/ shin.

My back used to be rounded also and although i was picking up the weight i was a disaster waiting to happen.

I possibly still am....

drag that bar across your shins and knees,, means your doing it right.

[doughnutgut]

drag that bar across your shins and knees,, means your doing it right.

Yeah, think i worded that wrong.

I was setting up at first with miles between me and the bar.

Figuring out my knees are hiding the bar before the lift is the correct procedure to follow and in a natural range of motion the bar raises and the knees return to the straight point, just missing each other on the up and then the down motion.

Took a while to stop the scraping and the banging but eventually things fall into place.

I have noticed that this reduces the arch in the back and thus also reduces the chance of injury...

Am i right there?

[anonymous]

conventional deads and sumo both use the legs to initiate the movement, at least if you do them correctly.

op you have some great advice here, can you film a video from the side/back of you deadlifting?

[JimmyJonny]

My worst experience was from resetting. I grabbed the bar then decided to move my right hand over while I was still squatted down, then pulled. I got the lift but pulled more on my right side ......it pulled my right lower back pretty bad.

Lesson learned....... Always stand up and reset. Also, not a damn thing wrong with starting off with a empty bar,,,the weight will come fast.

[willybrokeback]

conventional deads and sumo both use the legs to initiate the movement, at least if you do them correctly.

op you have some great advice here, can you film a video from the side/back of you deadlifting?

I was pondering how to do that today. I think I will just ask some stranger to record me with my cell phone. As long as he doesn't run off with it, I think that should work. I will try to find someone to do it Friday.

[lschepis]

Just starting to deadlift too and u guys are providing some great info. The movement hasn't felt natural to me yet, but that vid kinda did it for me. Anybody use the bar with the perpendicular grips where you're inside it?

[Jtbny]

I was pondering how to do that today. I think I will just ask some stranger to record me with my cell phone. As long as he doesn't run off with it, I think that should work. I will try to find someone to do it Friday.

This is your best bet. You will get much better advice on what you are doing right/wrong rather than generic advice most people parrot.

[anonymous]

Just starting to deadlift too and u guys are providing some great info. The movement hasn't felt natural to me yet, but that vid kinda did it for me. Anybody use the bar with the perpendicular grips where you're inside it?

Yes, I love the shrug bar. Deadlift purists will sneer at it, but its a great lift. Do you have a video of you using it so we can crit your form?

[mal1ce]

I suppose I shoudl have said not using your legs in the movement to take away from stress on the back

Unless you're doing stiff leg or Romanian deads, you absolutely use legs in the movement. In fact, one of the mental cue's that many people use is, imagine pushing the floor away from you with your feet…that helps people connect with the leg drive required in the movement.

If you're not doing it now, maybe you should try using more leg drive in your deads, I'll bet you add 20lbs +/- to your deadlift if you do. The deadlift is not a "back" exercise, it's the entire posterior chain.