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    Exclamation *** 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.....

    [/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.

    http://www.crossfit.com/journal/libr...ofDeadlift.pdf

    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.

    http://startingstrength.wikia.com/wiki/Video


    ------------------------------------------------------------------

    Now, onto some deadlift variants....

    I'll first touch on Romanian Deadlift and the Stiff-leg Deadlift. There are a lot 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.

    The Romanian Deadlift...

    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 at the hang. Make sure to keep your weight on your heels, and your back arched. Knees will be slightly flexed throughout the lift, and focus on pushing the hips back, chest up and your back arched. 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.The bar must remain against the leg for the entire lift.

    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...



    Here is another good instructional on how to perform the RDL...




    ----------------------------------------------------------------------

    The Stiff leg deadlift

    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 starts from the floor. 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 away from the shins 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....
    [/QUOTE]


    -----------------------------------------------------------------------

    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.

    The Halting Deadlift

    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 quads push off the floor that is the heart of the movement.




    ----------------------------------------------------------------------
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  2. #2
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    The Rack Pull

    The other half of this combination is the Rack pull, or partial deadlift. Unlike the Halting however, the rack pull is not perfectly analgous to the top half of the pull. A change in mechanics makes it a more effective exercise for both the hip extensor muscles (if the lift is being used as an assistance lift, as would athletes) AND the back if it is being used by a bodybuilder. The rack pull is more similar to the top of clean at the end of the first pull than a deadlift because of the desired forward shoulder position.

    For general training purposes, the rack pull should begin from below the knee. Those who have experience with the lift may find it desireable to start higher, but it is my opinion that that is a decision best left to the trainee with some experience under their belt. 3-4" below the joint line is generally appropriate. If its all the way down to mid shin the point of the exercise is defeated.

    Rack pulls are done off pins, typically inside a power rack. Basically opposite the Halting deadlift, the rack pull minimizes quad involvement while greatly loading all the hip extensors, hams, glutes, and back. Those who choose to start from a higher position than outlined here will likely feel it less in the hips and more in the back.

    The trainee should assume the same width stance as they would for a regular deadlift but keep their shins closer to the bar than would be in a pull off the floor. The bar must be directly over the middle of the foot. The shin should be close to, but not exactly vertical. The shoulders will be in front of the bar and must remain there until the bar is well up the thigh. The back must be locked in rigid extension, chest up!

    From this position the bar is pulled right up the leg, with the shoulders out over the bar, chest up, and knees held back with no forward movement. Once the bar gets to the point where the shoulder blades have rotated behind it the hips must be forcefully extended. The finish position is the same as for the deadlift.

    The way the rack pull differs from the actual top of a deadlift off the floor is that the shoulders are out over the bar longer, which means the back is more horizontal. This is the result of the near vertical shin position, this ensures that the quads are eliminated and it is the hip extensors that move the bar. This more horizontal back angle is why the rack pull is such a great movement for the erectors, as well as just the magnitude of the load used.

    Things to look out for would be letting the knees come forward as soon as they are passed by the bar, making the back angle morevertical and hitching the bar up the leg. You can do more weight like this because you get the opportunity to rebend the knee and let the quads contribute to the movement, but you do this at expense to nailing the muscles that you are trying to work with this exercise (hip extensors and back).

    This is a rack pull described in the above manner, with the exception of a slightly higher than optimal start position. This was an equipment limitation.




    ------------------------------------------------------------------------

    The credit for most all of this information goes to Mark Rippetoe. The above post is basically my interpretation of the material outlined in Starting Strength Volume 2. Those who have found it helpful I'd highly encourage to look into the book.

    --------------------------------------------------------------------
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  3. #3
    Mr. Gecko Kiknskreem's Avatar
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    This post reserved for possible future additions.
    Last edited by Kiknskreem; 11-22-2008 at 04:11 PM.
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    Very comprehensive, thanks for posting.
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    Good post; maybe it will help clear up some of the repetitive threads concerning these lifts.
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    Wink

    Originally Posted by ironwill2008 View Post
    Good post; maybe it will help clear up some of the repetitive threads concerning these lifts.
    come on, you know better than that!
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    Originally Posted by unity View Post
    come on, you know better than that!
    Yeah, but we can always hope, can't we?
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    My mentors deadlifting instructions: Grip it and rip it.

    seems to have worked for me...
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    Even better than the last one. Your and Mark Rippetoe's videos have helped me immensely since I started deadlifting.
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    Nice post. Thanks, very useful.
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    Originally Posted by Kiknskreem View Post
    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.....

    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.

    http://www.crossfit.com/journal/libr...ofDeadlift.pdf

    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.

    http://startingstrength.wikia.com/wiki/Video


    ------------------------------------------------------------------

    Now, onto some deadlift variants....

    I'll first touch on Romanian Deadlift and the Stiff-leg Deadlift. There are a lot 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.

    The Romanian Deadlift...

    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 at the hang. Make sure to keep your weight on your heels, and your back arched. Knees will be slightly flexed throughout the lift, and focus on pushing the hips back, chest up and your back arched. 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.The bar must remain against the leg for the entire lift.

    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...



    Here is another good instructional on how to perform the RDL...




    ----------------------------------------------------------------------

    The Stiff leg deadlift

    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 starts from the floor. 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 away from the shins 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....
    [/QUOTE]


    -----------------------------------------------------------------------

    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.

    The Halting Deadlift

    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 quads push off the floor that is the heart of the movement.




    ----------------------------------------------------------------------[/QUOTE]

    Great information. Tnanks
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  12. #12
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    on stiff legged deads, since when do you put the bar on the floor after each rep? you're supposed to stop going down after knee level
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    Originally Posted by JoeyDaFool View Post
    on stiff legged deads, since when do you put the bar on the floor after each rep? you're supposed to stop going down after knee level
    You are probably confusing Romanian Deadlifts and Stiff leg deadlifts. Its very common.
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    Originally Posted by Kiknskreem View Post
    You are probably confusing Romanian Deadlifts and Stiff leg deadlifts. Its very common.
    thanks for the clarification
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    Great post, helped me out a lot.
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    Great post mate!
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    Originally Posted by Kiknskreem View Post
    You are probably confusing Romanian Deadlifts and Stiff leg deadlifts. Its very common.
    So stiff legged deads are the only one you're not supposed to go to the floor on? Interesting.
    Lift smart.

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    That's how the fight started.

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    Originally Posted by hessunit View Post
    So stiff legged deads are the only one you're not supposed to go to the floor on? Interesting.
    That's new for me, too. It's about time to improve my SLDLs Thanks for the instructions!
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    Originally Posted by hessunit View Post
    So stiff legged deads are the only one you're not supposed to go to the floor on? Interesting.
    SLDL's do go to the floor. RDLs do not.
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    ive wondered what rack pulls are. are they better movements for bodybuilders than deadlifts? and are you supposed to deweigh each reps?
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    Originally Posted by import619 View Post
    ive wondered what rack pulls are. are they better movements for bodybuilders than deadlifts? and are you supposed to deweigh each reps?
    See OP's posts.
    Lift smart.

    I rear ended a car this morning...the driver that got out of the other car was a dwarf !!
    He looked up at me and said "I am NOT Happy!"
    So I said, "Well, which one ARE you then?"
    That's how the fight started.

    "The two best activities for your health are pumping and humping"
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    ....done. Phew.
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    Hey thanks thats exactly what I needed to know
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    Nice. Everybody watch these - this is the second most important lift you will ever do.

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    thanks for the vid!
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    outstanding vid.. Do you happen to have any for pendlay row, instructional vids
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    Nice Post. I realy enjoy it.Thanks.
    you can if you think you can.
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    deadlift

    whenever i go heavy in deadlifts I feel an intense pulling on my shoulders and it feels like it might tear if I execute it too quickly. I use straps to help with grip but im wondering how I can avoid this.
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    Originally Posted by sdbolts512 View Post
    whenever i go heavy in deadlifts I feel an intense pulling on my shoulders and it feels like it might tear if I execute it too quickly. I use straps to help with grip but im wondering how I can avoid this.
    Don't lift too quick?

    Seriously though, it sounds like you are starting the lift before your arms are locked. So you will move quickly (as your arms are straightening) then jolt to a stop, when they finally lock in place, then the real lift begins.
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    Anyone have some good links on breathing during DL's? Every time I am done with a set I am breathing heavy and need to catch my breath. This doesn't happen with my other exercises, so I know I am just doing something wrong. Ideas?
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    Originally Posted by Fallen_Horse View Post
    Anyone have some good links on breathing during DL's? Every time I am done with a set I am breathing heavy and need to catch my breath. This doesn't happen with my other exercises, so I know I am just doing something wrong. Ideas?
    You should be breathing heavy after a hard set of deads.
    http://youtube.com/user/Kiknskreem
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