*** Deadlifting 101: Instructional videos ***

[mukundh3]

Very usefull, thanks

[RockingGoat]

good one, thanks!

[wallywhit]

thanks for the vids

[Mckekin]

i wish i could still deadlift, i stopped because i was gettin maad stretch marks on my inner legs

[SkarTissue]

i wish i could still deadlift, i stopped because i was gettin maad stretch marks on my inner legs

does anyone ever see your inner legs? Who cares bud keep doing them.

[mac520]

I have no problem keeping my lower back arched on light warm-up sets, but once I got to about 185 lbs my lower back simply can't product enough force to keep that arch. I can feel my lower back round slightly during the beginning of the rep, but then it goes back to arched once my back angle decreases enough that the moment decreases on my back.

Could it be a form issue, a lower back activation issue, or a weak spot issue? I added back in the 2 sets of weighted hyperextensions on my monday workouts (following madcow's 5x5) hoping that will strengthen my lower back so I can maintain my arch. I also don't think it's an activation issue because I can maintain the arch on lighter sets, it's just the heavy sets where I can't keep my back straight.

One time I saw a guy in the gym deadlifting like 400+ lbs, and I noticed his lower back was rounded a little bit just like mine was. And after he finished his set he said to his friend he can't keep his lower back straight when the weight gets that heavy. So I know I'm not alone here.

I'm also not sure if the back position I am trying to maintain is really hyperextension, and lifting a heavy weight resets my back position to the natural arch. I'm also not sure about the glute activation deal... I find that flexing my glutes rounds my lower back. Though I've also read an aricle that indicates I have anterior pelvic tilt, meaning that my lower back is chronically hyperextended.

[TheCartographer]

Thanks Kikn that was very helpful!

[adoniscomplex]

i wish i could still deadlift, i stopped because i was gettin maad stretch marks on my inner legs

at 6'0'' and 185 how are you getting mad stretch marks

[kzelazny]

One more thing that I would like to see discussed is how the depth at which people squat down to pick up the bar is limited a lot of times by poor hip flexibility. If the hip, hamstrings, and glutes are tight that can prevent a lot of beginners from being able to perform the lift properly. This will result in rounding of the lumbar and creating a huge possibility for injuries.

Also, if people are very much beginners then they may want to consult with a professional to work with them directly since it is hard to watch for everything at once while performing this lift.

Other than that, the video is very thought out, nice work!

Kyle

[P0rkchop]

Nice post and videos. Thanks for the help

[.international]

Every time I look in here I learn something new. Thanks.

[Ctrain24]

Im new to deadlifting ive been slacking on these and squats for awhile until I started realizing how necessary these moves were, I always thought I would hurt my back or knees lol. My interest is in this rack pull. I am not trying to really compete in powerlifting if anything if I had to choose it would be bodybuilding so am I right in assuming that based off reading the description of the rack pull it would serve a better purpose to me because it hits the back, hams, glutes more but not so much the quads or am I just selling myself short by doing these?

[High_Octane]

I recently started heavy deadlifting but a trainer at my gym said i had improper form and showed me the proper method. i have yet to feel back pain or strain but is it possible i could have done some damage to my back from those 3 improper sessions?

[chazzy1864]

Im new to deadlifting ive been slacking on these and squats for awhile until I started realizing how necessary these moves were, I always thought I would hurt my back or knees lol. My interest is in this rack pull. I am not trying to really compete in powerlifting if anything if I had to choose it would be bodybuilding so am I right in assuming that based off reading the description of the rack pull it would serve a better purpose to me because it hits the back, hams, glutes more but not so much the quads or am I just selling myself short by doing these?

From a bodybuilding perspective, the rack pull is probably more beneficial. It is able to load up more weight than a deadlift, and isn't as much of an "all around" lift.

I recently started heavy deadlifting but a trainer at my gym said i had improper form and showed me the proper method. i have yet to feel back pain or strain but is it possible i could have done some damage to my back from those 3 improper sessions?

If you do not have any pain, then most likely you are fine. You could have an injury. You can get injuries from one single exercise repetition. But again, if you do not feel any adverse effects, chances are you're good.

[johnel1984]

sick thread!

[johnel1984]

thanks for the vids everyone!

[TimmD]

this is hands down the best exercise for everything ever !

[stymies]

Great vids. Thanks

[ANadler]

Quick question,

When I deadlift, I am keeping aware that:

-my arms are straight
-the bar is against my legs
-my shoulders are above the bar at start
-my shoulders are back, chest up
-lower back is straight, abdomen is tight
-looking forward

Despite that, I tend to feel the exercise more in my lower back than my hamstrings and upper back. When recovering, I do not get any sort of delayed onset muscle soreness or injury-related pain in my lower back, just regular post-workout soreness.

What I'm guessing is that my lower back is simply being exercised and it's not a problem. But I read that I should feel it more in my hams and upper back. Any idea what the problem could be, if there is one? (I guess I'll have to post a video at some point).

[chazzy1864]

Quick question,

When I deadlift, I am keeping aware that:

-my arms are straight
-the bar is against my legs
-my shoulders are above the bar at start
-my shoulders are back, chest up
-lower back is straight, abdomen is tight
-looking forward

Despite that, I tend to feel the exercise more in my lower back than my hamstrings and upper back. When recovering, I do not get any sort of delayed onset muscle soreness or injury-related pain in my lower back, just regular post-workout soreness.

What I'm guessing is that my lower back is simply being exercised and it's not a problem. But I read that I should feel it more in my hams and upper back. Any idea what the problem could be, if there is one? (I guess I'll have to post a video at some point).

You are fine. Your body dimensions and form can dictate some of the targeting..

You will definitely feel the exercise in your lower back.

[tuh888]

Should your shoulder be slightly infront of the bar like the video is saying? Why is that other videos says that your shoulders should not go beyond the bar?

[clubxi710]

Any information they ask us to post will be done via this forum set. Keep a eye out!

[Negativ]

Quick question,

When I deadlift, I am keeping aware that:

-my arms are straight
-the bar is against my legs
-my shoulders are above the bar at start
-my shoulders are back, chest up
-lower back is straight, abdomen is tight
-looking forward

Despite that, I tend to feel the exercise more in my lower back than my hamstrings and upper back. When recovering, I do not get any sort of delayed onset muscle soreness or injury-related pain in my lower back, just regular post-workout soreness.

What I'm guessing is that my lower back is simply being exercised and it's not a problem. But I read that I should feel it more in my hams and upper back. Any idea what the problem could be, if there is one? (I guess I'll have to post a video at some point).

I have no problem keeping my lower back arched on light warm-up sets, but once I got to about 185 lbs my lower back simply can't product enough force to keep that arch. I can feel my lower back round slightly during the beginning of the rep, but then it goes back to arched once my back angle decreases enough that the moment decreases on my back.

I share similar problems to the above. I feel it only in my lower back. Thanks for the videos. Hopefully my LB is recovered enough by Friday for me to try it out. If I put a strain on it with improper form, would dropping my squats on weds be advisable? (On SS)

[WeightGainNet]

This guy doing the stiff legged dead lifts needs to keep his head up instead of looking down at the ground on the negative motion. This should help keep your spine in alignment...

[namjanurse7]

I have a hard time doing deadlifts. I have bad back posture so its really hard to keep my back straight when I go down. I try to stick my butt out but the back ends up rounding a little bit. I m trying to strengthen my back by doing a lot of lower back extentions. Does anyone have any advice?

[Adaz]

Cleared up a LOT, repped. Recently made deadlifts a priority in my workout, been feeling a tugging on the left side of my spine when I tilt my head forward to the right... going to put it down to a bit of strain and DOMS but was wondering if anyone else experiences any back pain when performing just normal deadlifts?

[JayinOhio]

Really appreciate this thread, man. Got online specifically to study deadlifts, and there it was. So here's my question: I started a new split about a month ago...chest/tris, legs/shoulders, back and bis. Each one 2x a week. No surprises there. The point of the program is high weights, low reps (obviously), and two sets of each exercise. So, I had taken about a month off when I started the split, started low and then began adding weight. I'm now ready to increase weight again. Here's my question: because the deadlift is a "major" compound exercise, I've been doing a warm-up set--not ridiculously light, but lighter--before my first set. Last time I was thinking...well...the whole point of this is high weights...so I skipped my warm-up weight. The first time felt weird (not bad, not painful...just sorta unexpected). I've done it a second time now, and I think I was more prepared for it.

My question...is this bad? I feel very comfortable starting with a challenging weight on shoulder press...bb bicep curls...whatever...but I'd never bench without running through a practice set or two. All advice appreciated.

[Mikimbin]

I dread the dead! lol but no really I am starting to get acclimated to the deadlift and its helping out a lot!

[JayinOhio]

I dread the dead! lol but no really I am starting to get acclimated to the deadlift and its helping out a lot!

I used to dread the dead too man...but just keep doing it. Now I love 'em...never thought that day would happen...now I feel like a hoss every time I finish a set. They make me happy ha.

[chazzy1864]

Really appreciate this thread, man. Got online specifically to study deadlifts, and there it was. So here's my question: I started a new split about a month ago...chest/tris, legs/shoulders, back and bis. Each one 2x a week. No surprises there. The point of the program is high weights, low reps (obviously), and two sets of each exercise. So, I had taken about a month off when I started the split, started low and then began adding weight. I'm now ready to increase weight again. Here's my question: because the deadlift is a "major" compound exercise, I've been doing a warm-up set--not ridiculously light, but lighter--before my first set. Last time I was thinking...well...the whole point of this is high weights...so I skipped my warm-up weight. The first time felt weird (not bad, not painful...just sorta unexpected). I've done it a second time now, and I think I was more prepared for it.

My question...is this bad? I feel very comfortable starting with a challenging weight on shoulder press...bb bicep curls...whatever...but I'd never bench without running through a practice set or two. All advice appreciated.

I certainly would advocate warm up sets. When you are first starting out, and weights are not as high, you can get away with no warm ups. As you are using higher weights for your sets, it is increasingly harder on yoru body. Not to mention as you get older, it takes a bit more time. You are priming your nervous system, getting your joints moving well, etc, to be prepared for a heavy lift.