*** Deadlifting 101: Instructional videos ***

[Requisite 101]

Awesome video series! Thanks for this!

My current problem is #2 on the list of common mistakes on the first video. I keep going into a squat position because I focus too much on keeping my back straight and having the bar scrape my shins. In addition, setting the weight down is a killer for me because I focus on making the weight not impact the floor loudly. I've heard that if you can't set it down quietly, then you're performing it incorrectly. I am not sure how to stop all of this per say .

Furthermore, are your shins generally suppose to be bruised & scraped by the end? (Yes, I wear sweat pants & long socks while deadlifting, but this still occurs). It's not a problem with me, not like I'm a leg model, haha.

[Kiknskreem]

In addition, setting the weight down is a killer for me because I focus on making the weight not impact the floor loudly. I've heard that if you can't set it down quietly, then you're performing it incorrectly.

There's nothing wrong with making some noise setting the weight down.

Furthermore, are your shins generally suppose to be bruised & scraped by the end? (Yes, I wear sweat pants & long socks while deadlifting, but this still occurs). It's not a problem with me, not like I'm a leg model, haha.

If you're really chewing your shins up you may be pulling the bar in TOO hard, or have a bar with very sharp knurling, but the bar should remain against the leg.

[lamb_of_god]

could you use rdl and sldl as constant alternatives to the regular deadlift?
im unable to do regular deadlifts due to limited range of my ankel

[chazzy1864]

Awesome video series! Thanks for this!

My current problem is #2 on the list of common mistakes on the first video. I keep going into a squat position because I focus too much on keeping my back straight and having the bar scrape my shins. In addition, setting the weight down is a killer for me because I focus on making the weight not impact the floor loudly. I've heard that if you can't set it down quietly, then you're performing it incorrectly. I am not sure how to stop all of this per say .

Furthermore, are your shins generally suppose to be bruised & scraped by the end? (Yes, I wear sweat pants & long socks while deadlifting, but this still occurs). It's not a problem with me, not like I'm a leg model, haha.

It will make some noise. The main thing is don't be a douche, and drop or slam the weight down, as if trying to get people to look at the weight you just pulled.

[zmboda]

Thank you for the great videos and info. It has really helped with my form!
*edit: Should one stick to a certain dead lift? Cycle the different forms of DL's every 4 to 6 weeks? I'm just curious, I've only stuck to the standard DL for approx. 7 months and just wanted someone with some experience's opinion. Thanks!

[chazzy1864]

Thank you for the great videos and info. It has really helped with my form!
*edit: Should one stick to a certain dead lift? Cycle the different forms of DL's every 4 to 6 weeks? I'm just curious, I've only stuck to the standard DL for approx. 7 months and just wanted someone with some experience's opinion. Thanks!

they are different exercises. Use them how you see fit. You can rotate exercises, use them all, use none of them. It is up to you, and your routine's needs.

[PC-Guru]

sweet post

[Ravishing_Rick]

day1 187
day2 239

[Jill74]

Very comprehensive, thanks for posting.

yes thanks for this share.

[Dor_drour]

wow cool thank's alot !

[paindispenser]

Awesome thread.

[bodeebuilder]

Never new there were so many different variants for deadlifts.

Thank you for this post.

[str0kerace]

I have no idea why, but I have always used a sumo stance. Is there a general rule as to what stance a specific body type should use. I have short legs and a long torso and arms. I know I need to try the classic version out to be sure but just wondering.

[FitMoney]

I have no idea why, but I have always used a sumo stance. Is there a general rule as to what stance a specific body type should use. I have short legs and a long torso and arms. I know I need to try the classic version out to be sure but just wondering.

Yeah this makes perfect sense - Back when I was a trainer I read an article about this and it said exactly what you said - Short legged people have a disadvantage in the deadlift and are better off with a sumo stance -

Long Legs have a mechanical advantage in the deadlift and should go conventional - they just can't squat as much in general -

I have a long torso too and goin sumo style is much more comfortable -

[2dalimit]

subb'd

[Hardgainer2000]

Is it necessary to rest the weights on the ground between reps? Im starting off light with smaller plates so I have to reach down lower to the ground than if i was using 45 lb plates

[skinny ee]

Good post.

[training4me]

great

[Metal_Lust]

Is it necessary to rest the weights on the ground between reps? Im starting off light with smaller plates so I have to reach down lower to the ground than if i was using 45 lb plates

I'd say so, even with light reps just so you reset your setup to a correct one every time & build a good habit. Maybe you can prop the bar up with some plates underneath?

[chazzy1864]

Is it necessary to rest the weights on the ground between reps? Im starting off light with smaller plates so I have to reach down lower to the ground than if i was using 45 lb plates

Depends on your goals. Touch n' gos are good for keeping tension on the muscles. However that is generally only a concern with hypertrophy based training.

If you are training for strength, then dead the weight, and reset everything.

I personally use touch n' goes during my warm ups, and dead the weight during work sets.

[manONfire]

thx for the videos ...great help

[kantutero]

great video

[tuffguyx93]

what muscles does the deadlift target

[Kiknskreem]

what muscles does the deadlift target

Primarily, the glutes, hamstrings, quads, and erectors. Pretty much everything is hit isometrically, however, with the lats, traps, and forearms also receiving significant work.

[AHF_DrgKing]

good post... Just wondering... Most people who workout should do dead lifts? Because honestly, I have never tried them and havent seen anyone at my gym do them. I heard they help pretty well.

[imasavage]

I just reviewed the video and I have a comment:

The form in the deadlift video is not correct. The instructions are on point, but the actual execution is not.

Kikn, please reply. At 6:00, you are damn near Pendlay position. From what I gathered, that should be corrected.

Ass down, chest up.


?

[Kiknskreem]

I just reviewed the video and I have a comment:

The form in the deadlift video is not correct. The instructions are on point, but the actual execution is not.

Kikn, please reply. At 6:00, you are damn near Pendlay position. From what I gathered, that should be corrected.

Ass down, chest up.


?

Whatever position your body is in when the bar is over the mid foot, and your scapulae are over the bar is the correct position. Back angle is determined by individual anthropometry.

Your ass does not need to be "down" and your back does not need to be vertical.

[HotMixed]

Oh good thing i was doing the right thing lol.

[chazzy1864]

Whatever position your body is in when the bar is over the mid foot, and your scapulae are over the bar is the correct position. Back angle is determined by individual anthropometry.

Your ass does not need to be "down" and your back does not need to be vertical.

+1 Too many people think that the only way to deadlift is with a low hip starting position. Some bodies just aren't made to dead that way. There is nothing wrong with a high hip starting position.

[SupremeClientele]

Hey I have a few questions

Is the deadlift the best way to build strength and size for the lower back?

What is the best rep range for building strength?

When lifting the weight as you bring it down to the floor as soon as it touches are you supposed to explode back up? Or is it okay to wait a few seconds before bringing up the weight. Just asking because sometimes i need to fix my grip/stance in between reps