*** Deadlifting 101: Instructional videos ***
What's up deadlift people? This thread will attempt to cover deadlift basics, common mistakes, and also provide some useful information about other deadlift variations.
Here is the basic overview of the classic barbell deadlift.....
[youtube]8u899wRnwqs[/youtube][/QUOTE]
And here is Mark Rippetoe's "Lengthy Analysis of the Deadlift". It is a must read and covers all the fundamentals necessary to truly understand the lift.
[url]http://www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf[/url]
This link is to Bango Skank's Starting Strength Wiki page... it also contains much useful information related to deadlift mechanics and performance as well as great videos for all the other basic lifts.
[url]http://startingstrength.wikia.com/wiki/Video[/url]
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Now, onto some deadlift variants....
I'll first touch on Romanian Deadlift and the Stiff-leg Deadlift. There are a [i]lot[/i] of posts about the differences between Romanian deadlifts and Stiff leg deadlifts, however many of them contain inconsistent or inaccurate information. These videos and descriptions should help clarify the real differences between the movements.
Both the RDL and SLDL are good assistance exercises to the standard deadlift and good exercises to work the hamstrings, glutes, and lower back.
[b]The Romanian Deadlift...[/b]
The Romanian deadlift does a particularly good job of working the hamstrings and glutes while being a bit easier on the lower back than the SLDL. It also provides some good isometric work for the erectors and even the lats (which are worked hard keeping the bar in against the leg) but of course these are not the primary muscles targeted.
Romanian deadlifts begin [i]at the hang[/i]. Make sure to keep your weight on your heels, and your back arched. Knees will be slightly flexed throughout the lift, and focus on [i]pushing the hips back, chest up and your back arched.[/i] Go down as low as you can while keeping the back in extension. Some find it helpful to think of the hips as a hinge.[i]The bar must remain against the leg for the entire lift[/i].
The RDL purposefully takes advantage of the stretch reflex, so it should be used. Flexibility may limit one's range of motion initially, which is fine. RDL's are a great way of increasing hamstring extensability over time.
Double overhand, hook grip or straps are recommened, as a mixed grip can compromise the ability to keep the bar in against the leg as effectively as possible, as well as subject the shoulders to asymetric stress.
RDLs...
[youtube]YRoqrKyboH0[/youtube]
Here is another good instructional on how to perform the RDL...
[youtube]PnBREGM7pE0[/youtube]
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[b]The Stiff leg deadlift[/b]
The Stiff leg deadlift is another good assistance or hamstring/glute/low back exercise. The SLDL is generally a bit tougher on the lower back due to the mechanics of the lift and the position of the load.
Though similar to the RDL, there are several key differences. First, the SLDL [i]starts from the floor[/i]. Because of this, it will generally have a slightly longer RoM than the RDL. The back angle will also be more horizontal than in any other kind of pull and as a result the bar will start slightly [i]away from the shins[/i] in order to accomodate the necessary relationship between the scapulae and the bar. As little knee bend as necessary should be used, and by keeping the knees back the weight will maintain its tendency to ride over the mid foot, especially as the bar gets heavier.
In the SLDL, the bar will remain out, away from the shins until the scapulae begin to rotate back behind the bar, around the time that the bar passes above the knees.
To perform the SLDL, assume your regular deadlift stance. Unlock the knees slightly and set them in position, chest up, back arched, take a big breath and perform the rep. Then lower it back to the floor for the next repetition.
Double overhand, hook grip or straps are all desireable for the same reasons that apply to the RDL.
SLDL....
[youtube]2ERNbAxtmPQ[/youtube][/QUOTE]
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Two other excellent deadlift variations are the Halting Deadlift and Rack Pull. These are both partial movements that together train the entire deadlift. Intermediate trainees will find these helpful as pulls from the floor ever week can be very taxing. Bodybuilders may also prefer performing rack pulls to the full movement as it allows them to overload the back to a greater extent while eliminating much of the contribution of the legs to the movement.
[b]The Halting Deadlift[/b]
We'll start from the bottom with the halting deadlift. Assume a normal deadlift stance and use either a double overhand, hooked, or strapped grip. What was said about mixed grip for RDL's and SLDL's applies to these two partial movements as well.
The halting is otherwise performed exactly the same way as the regular deadlift, only the bar is lifted to a point where it just clears the patellas, before the back angle has really begun to change. It is important to think of pushing the floor with your feet and keeping the bar pulled in against the legs.
Haltings work all the musculature of the deadlift in a way specific to the intial part of the pull, which is knee extension. The glutes, hams, and back are working isometrically here while the knee extensors move the load.
Here is a video which outlines the basic mechanics, however the sweatpants do preclude one from seeing clearly the knee extension component. It must be stressed that it is the [i]quads push off the floor that is the heart of the movement.[/i]
[youtube]xIs5ob55OmQ[/youtube]
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