Speaking of deadlifts...

[liftnlady]

Is it possible to teach yourself how to do exercises like the deadlift, or is that an exercise you'd be better off hiring a trainer to teach you?

I have been doing freeweight deadlifts (and good mornings, which my brother warned me to be careful with) for about six weeks now. I've worked up to 85 pounds on the DL and 70 on the GMs. I did use printouts to guide me, with information coming from the exercise guides here and from a book I'm using to help me design routines (Strength Training for Women by Lori Incledon).

The first time I ever tried doing deadlifts, I asked a guy at the gym who was working out near me and being friendly if I was doing them right, but he told me they are for guys. He said they are for building strength and that women don't really need to do them. Then he asked me if I wanted to get strong. I told him I do want to be strong.

Who wants to be a weak and frail old lady? Not me!


Then I was talking to a trainer the other day at my gym and told her I'd taught myself deadlifts and she said I shouldn't do that. That got me wondering about my form. It's really hard to see your own form doing deadlifts.

Anyone taught themselves exercises like deadlift and good mornings successfully?

Thanks!

[shellabella]

Have you tried taking a video of yourself? You could look at it ajd try and compare it to good eg s that are online or you could post it and ask for feedback?

[skizbees]

I didn't teach myself how to deadlift. I saw a PT friend of mine doing goodmornings with just the bar (she was training for a figure comp) and it wasn't hard to figure out. Does the area for deadlifting have mirrors?

Deadlifts:

Stance: Legs a little past shoulder width apart
Grip: Double overhand (bodybuilder), or Staggered (mix grip) shoulder width apart
Movement: Grab the bar with the desired grip from the floor (hence "dead" lift), and pull up, keeping the bar close to the knees and thighs. Keep your back as flat as possible while bringing the bar to your thighs. The upper portion of the lift is complete when you are upright. Pull the shoulders back and down to "lock" out. Lower the weight in a controlled path back to the floor and lightly touch the floor with the plates. Try to avoid bouncing the weight up to start another rep. Also avoid rounding of the back, which can be dangerous on this exercise.

Goodmornings:

Stance: Legs a little past shoulder width apart
Grip/Placement: Double over hand with the bar resting on the upper traps
Movement: Bend your knees as if you are about to barbell squat. Bend forward at the hips, keeping the back flat until you feel a pull in your middle/lower back. Reverse the movement, keeping a flat back until you are perpendicular to the floor.

Exercise is not gender specific, nor are strength building exercises. All PTs are not created equal. Look up deadlifts and goodmornings in the "Exercises" video series.

[MissThing]

there is are some great exercise guides on bb.com

the deadlift one in particular is here:

http://www.bodybuilding.com/fun/exer...rbell+Deadlift

there's also a video of the correct form

[ATCGal]

Go to youtube!! Just do a search for "deadlifts". There are tons of instructional videos on the proper form for squats and deadlifts! That's where I learned how to do them (correctly).

Take it easy

[pacificgrl]

it's funny that you posted this. yesterday when i asked a trainer to correct my form, he paused and said, 'ok, let's find something lightweight to do a demo on." GRRRR. anyway, the tips he gave me made a huge difference and it's basically what skizbeees posted already.

[MissThing]

Originally Posted by pacificgrl

it's funny that you posted this. yesterday when i asked a trainer to correct my form, he paused and said, 'ok, let's find something lightweight to do a demo on." GRRRR. anyway, the tips he gave me made a huge difference and it's basically what skizbeees posted already.

if he as talking about demo purposes, then going lightweight to practice form isn't necessarily a bad idea. lots of people do it at the gym e.g. bench or squat the empty bar for a few reps.

if he'd suggested lightweight all the time then that would have been patronising

[Mindi911]

Originally Posted by MissThing

if he as talking about demo purposes, then going lightweight to practice form isn't necessarily a bad idea. lots of people do it at the gym e.g. bench or squat the empty bar for a few reps.

if he'd suggested lightweight all the time then that would have been patronising

agreed that if you are practicing a movement for form then it's always good to go light weight that way you are concentrating on your form rather lifting the weight.

You can see/feel your body more when you aren't thinking about how to lift the weight.

My trainer does the same and he shows me himself on that same weight as soon as I've got the form down he changes to my normal weight range.

Form is really an important part of training unless you are using steriods.

If you want to see 'correct' changes to your body and build muscle in the correct areas then you will need to make sure that your form is down perfect or as close as possible (I don't think everyone hits perfect form every time)

As for teaching yourself about form, I can't see a problem there however I do believe that some people have just that naturally ability to pick it up and some people don't

Personally I would say it depends on the person and how complex the movement is.

Eg - deads (as this is the topic of the discussion) teaching yourself this movement isn't difficult however it's the little things that one might miss if they weren't tuned into what they need to do. Rounding of the back, lifting from the hips too early and not pushing up with your quads. Putting too much weight on the front of the foot and not driving your heels into the floor.

It's the little things that make the difference for a better movement.

I can't see anything wrong with asking some one for eg a trainer just to spot check your form - alternatively someone you know who's been working out longer than you and you trust to give you sound advice.

[litlfalafelgirl]

meh, for guys! what a d-bag! my trainer sprung them on me one day.

when doing them at home, my little bro told me to think of your arms as hooks. that the lifting should come from everywhere else.

he said it was like i moving my arms out too much. i think i unconsciously try to move it away from my knees instead of just "letting them hang". i think i am paranoid i am going to smash the bar into by kneecaps. so i'm a little afraid to do them on my own until i get a lot more comfortable with correct form every time.

[MissThing]

Originally Posted by litlfalafelgirl

when doing them at home, my little bro told me to think of your arms as hooks. that the lifting should come from everywhere else.

he said it was like i moving my arms out too much. i think i unconsciously try to move it away from my knees instead of just "letting them hang". i think i am paranoid i am going to smash the bar into by kneecaps. so i'm a little afraid to do them on my own until i get a lot more comfortable with correct form every time.

that's correct advice. just keep the bar close to your body and you shouldn't bang your knees. it's a good idea to wear long socks or thick pants on DL day just to be on the safe side

[moon girl]

I started out with rack deadlifts - place the safety bars at or just below knee height in the squat rack, and do the deadlifts from there. As time goes on, you can move the safeties lower until you're doing a conventional deadlift.

I had a hard time learning proper form on real deadlifts - my legs are long and I could never quite figure out how to go down properly without arms/legs getting in the way, and rack deads helped me a lot. They are an excellent exercise in and of themselves, and a great step-up to deads, IMO.

[terracotta]

I have a bunch of resources for helping you learn the deadlift here - http://www.hotnfit.com/weightlifting/lowerback.html#top

[liftnlady]

Thanks everyone for all the feedback, tips, and links! There probably is a benefit to having a trainer, or at least someone who knows what they're doing, help with form.

The knee thing gets me, too. I keep swinging my arms over my knees--I can't figure out how to get the bar up without hitting them.

I'm going to try some of the tips in this thread next time I do deadlifts...

[terracotta]

Originally Posted by liftnlady

Thanks everyone for all the feedback, tips, and links! There probably is a benefit to having a trainer, or at least someone who knows what they're doing, help with form.

The knee thing gets me, too. I keep swinging my arms over my knees--I can't figure out how to get the bar up without hitting them.

I'm going to try some of the tips in this thread next time I do deadlifts...

It sounds like you are straightening your back too soon. I suggest getting a broomstick and trying with that. Less chance of bruising and/or hurting yourself. If you have to swing your arms out, then you are doing it wrong. Do NOT attempt to do that and lift heavy.

[liftnlady]

Originally Posted by terracotta

It sounds like you are straightening your back too soon. I suggest getting a broomstick and trying with that. Less chance of bruising and/or hurting yourself. If you have to swing your arms out, then you are doing it wrong. Do NOT attempt to do that and lift heavy.

Thanks for helping me pinpoint where the possible problem lies. I'll try the broomstick at home.

I think I'll try the rack deadlifts suggested by moon girl, too.

Deadlifts look simple but they're really complex when you actually do them!

[terracotta]

Originally Posted by liftnlady

Thanks for helping me pinpoint where the possible problem lies. I'll try the broomstick at home.

I think I'll try the rack deadlifts suggested by moon girl, too.

Deadlifts look simple but they're really complex when you actually do them!

Yes, Rack deadlifts are pretty effective too.

[terracotta]

If you'd like an indepth guide, you might be interested in the starting strength beginner barbell training book - http://www.amazon.com/Starting-Stren.../dp/0976805421

[liftnlady]

Originally Posted by terracotta

If you'd like an indepth guide, you might be interested in the starting strength beginner barbell training book - http://www.amazon.com/Starting-Stren.../dp/0976805421

This book looks excellent. It's in my Amazon cart!

Thanks again!

[bbbom]

I second the Starting Strength book. It's fabulous for learning the proper form! I also like Rippetoe's "Practical Programming" book if you are interested in figuring out where to go after the Starting Strength program.

It is an excellent guide for understanding how to tailor weight training to your needs.

[liftnlady]

Tried the deadlifts last night for the first time after posting this, and all the advice here helped a lot. I decided to just stick with the regular ones for now since I was already in a squat rack and set up, but next week I might try the racks...

Practiced with a broomstick at home over the weekend. This did help with timing of the ascent and general form. I did it a bunch of times to try to get it into my muscle memory.

Last night I kept thinking of my hands as being hooks and letting my arms just hang down. I also tried to remember not to straighten my back too soon.

Banged my shins lightly a couple of times but did not hit my knees, so thick socks or sweats probably would help.

Thanks again for all the tips and advice ladies. I still have work to do (caught myself swinging out over my knees a couple of times) but I didn't feel so alone with it last night!

[MissThing]

Originally Posted by liftnlady

Tried the deadlifts last night for the first time after posting this, and all the advice here helped a lot. I decided to just stick with the regular ones for now since I was already in a squat rack and set up, but next week I might try the racks...

Practiced with a broomstick at home over the weekend. This did help with timing of the ascent and general form. I did it a bunch of times to try to get it into my muscle memory.

Last night I kept thinking of my hands as being hooks and letting my arms just hang down. I also tried to remember not to straighten my back too soon.

Banged my shins lightly a couple of times but did not hit my knees, so thick socks or sweats probably would help.

Thanks again for all the tips and advice ladies. I still have work to do (caught myself swinging out over my knees a couple of times) but I didn't feel so alone with it last night!

glad it working for you

if it's possible, you could always film youself and post here for us to give you pointers too. i did that a few months ago.

[Mindi911]

Originally Posted by liftnlady

Tried the deadlifts last night for the first time after posting this, and all the advice here helped a lot. I decided to just stick with the regular ones for now since I was already in a squat rack and set up, but next week I might try the racks...

Practiced with a broomstick at home over the weekend. This did help with timing of the ascent and general form. I did it a bunch of times to try to get it into my muscle memory.

Last night I kept thinking of my hands as being hooks and letting my arms just hang down. I also tried to remember not to straighten my back too soon.

Banged my shins lightly a couple of times but did not hit my knees, so thick socks or sweats probably would help.

Thanks again for all the tips and advice ladies. I still have work to do (caught myself swinging out over my knees a couple of times) but I didn't feel so alone with it last night!

very

so pleased for you - I hit my knees all the time lol

[gauk]

http://www.t-nation.com/readArticle.do?id=1582703
http://www.t-nation.com/readArticle.do?id=1588392
http://www.t-nation.com/readArticle.do?id=1607555

[liftnlady]

Originally Posted by MissThing

glad it working for you

if it's possible, you could always film youself and post here for us to give you pointers too. i did that a few months ago.

I'd love to do that, not sure how though. I would feel really awkward filming myself in the gym or asking someone else to film me.

I may at some point buy some home equipment though and could do that then, so thanks for the suggestion!

Originally Posted by Mindi911

very

so pleased for you - I hit my knees all the time lol

I'm still doing it too, or swinging around them to avoid it. People in the videos make it look so easy!

Originally Posted by gauk

http://www.t-nation.com/readArticle.do?id=1582703
http://www.t-nation.com/readArticle.do?id=1588392
http://www.t-nation.com/readArticle.do?id=1607555

These are great links! Thanks for posting them here.

[Mindi911]

Originally Posted by liftnlady

I'm still doing it too, or swinging around them to avoid it. People in the videos make it look so easy!

yeah it's difficult to judge sometimes, I just take it as a sign I'm doing them correctly but when I don't hit my knees then I take it as a sign my form is improivng even more

Still gotta luv em

[liftnlady]

I wanted to update this thread with a positive story related to it.

A week or so ago I was doing deadlifts in the power rack. I'd received my copy of Starting Strength a couple of days prior and studied parts of the chapter on deadlifts. (That book is really good--if you don't have it it's worth the $30 for this chapter alone. The diagrams help so much with visualizing angles and placement of your hips in relation to your shoulders, etc.). I was also keeping in mind the tips I got here, like the "hand hooks," etc.

After I finished, one of the trainers stopped me and told me my form was perfect and that he could tell I'd been studying. He said he'd been watching me because you don't see women in the power rack much.

Just wanted to share and thank you all again! I guess it is possible to teach yourself these exercises, IF you have smart women helping you.