deadlift tips - Page 2

exmgq · 01-16-2008, 01:07 PM

Quote:

Originally Posted by Dante'sDisciple

What is your guys' usual progression on dead lifts?

Typically I get 1-2 more reps with the same weight every workout.

That sound about right?

i dont train dc style so i cant really answer this question properly for your style of training.

i normally pull every other week and do assistance work on the off week. but even the weeks i pull i mix in rep work with heavy singles and everything in between. if im not training for a meet i noramlly dont have a set work out and just play it by feel or sometimes i just do what one of my pards wants to do. the key is to get some work in and be consistent. also since my training is geared towards mma now i am pretty much in the maintenance realm on my strength training as opposed to trying to get stronger. if you read my log youll see i only lift 2xw now. sunday is squat day and thursday is deadlift day. my other training sessions are either bjj or kick boxing.

diabou · 01-16-2008, 01:45 PM

Quote:

Originally Posted by exmgq

i prefer the bar to be touching my shins when i set up. once you sit back right before you pull it pulls the bar back against you anyway.

i tried that couple last weeks - the weight went up, but it was heavy, way too heavy for this poundage. so i switched back to setting up with bar in middle of feet - much better. i guess it all depends on leverages and experience. right now i'm on my way to 700pull, so my experience is nowhere near yours.

thanks for all the info you put in the net - it's extremely helpfull.

idk · 03-29-2008, 07:19 PM

bump, could i get a form check. my biggest critiques by the guys here is taking the slack out of the bar as well as whether i'm setting up deep enough.

YouTube Video

**Trulyhuge** · 03-29-2008, 07:32 PM

I made this thread a sticky. I find a lot of useful information being shared here.

TH

benzeeto · 03-30-2008, 09:52 AM

great post, very helpful as I just started back deadlifting

Adam2433 · 03-30-2008, 10:51 AM

1 other thing i just noticed dustin.

lower the weight alot faster when your doing sets with more than 1 rep. there is no eccentric portion to the deadlift. as long as you dont just let go and drop it youll get white lights. so rip it off the floor, lock it out and then get it back to the starting position as fast as possible using as little energy as possible.

idk · 03-30-2008, 10:26 PM

thanks adam. one thing i noticed is that when i pulled it conventional after taking the slack out, it actually felt kinda comfortable, at the least the back rounding wasn't as bad and sorta similar to how much it ends up rounding on the sumo dead. maybe theres something to it.

hamhock · 04-01-2008, 05:51 AM

Hello exmgq I'm posting a video for your input. I'm oversea's and not many people workout seriously so it is a bit hard to get some good feedback. Thanks in advance.
http://www.youtube.com/watch?v=AJppE_LKUX4

JasonWojo · 05-05-2008, 09:04 PM

Hey man can you take a look at this as well - I suck at deads. Of course it might not be my form and could just be that I'm weak.

http://youtube.com/watch?v=_nVA2umtwAc

Thanks man

KCSuperman · 05-05-2008, 10:59 PM

Nice. Ill try to post a video sometime.

Yeah Jason you really suck at deads. please,495 10x's. yall put me to shame!

EDDIED27 · 05-05-2008, 11:30 PM

Quote:

Originally Posted by JasonWojo

Hey man can you take a look at this as well - I suck at deads. Of course it might not be my form and could just be that I'm weak.

http://youtube.com/watch?v=_nVA2umtwAc

Thanks man

Jeezus!! If that's "sucking" at deads, I might as well give up now!

JasonWojo · 05-06-2008, 05:54 PM

Seriously I must be doing something wrong because I can do a decent amount of reps with decent weight, but as soon as it gets heavier - I get like 2 reps when rationally I should be able to get more! It pisses me off.

Eld · 05-06-2008, 06:21 PM

When I DL, I try to do the touch and go techinique that I see Jason doing (though I don't pull 495 x 10 yet). I see quite a few people deloading between reps. What's the difference here? I've never done deloading in sets before and am wondering at the reason for it.

btech · 05-06-2008, 07:09 PM

Quote:

Originally Posted by Adam2433

1 other thing i just noticed dustin.

lower the weight alot faster when your doing sets with more than 1 rep. there is no eccentric portion to the deadlift. as long as you dont just let go and drop it youll get white lights. so rip it off the floor, lock it out and then get it back to the starting position as fast as possible using as little energy as possible.

Thanks for the tip. I've been doing relatively controlled negatives...can't wait to try this in an effort to finally get 500...

Clean · 05-07-2008, 07:05 AM

Quote:

Originally Posted by Eld

When I DL, I try to do the touch and go techinique that I see Jason doing (though I don't pull 495 x 10 yet). I see quite a few people deloading between reps. What's the difference here? I've never done deloading in sets before and am wondering at the reason for it.

Deloading is harder.
@ Jason Wojo: My dead max is for now 484 at 210. Itll be 530 in about 3 months but take my advice with a grain of salt since you are stronger. I think your greatest problem is not putting the weight on your heels and using your bodyweight as leverage against the bar. This is why you rebend the knees to not hit them with the bar. Also at lockout you are nor using your glutes/hams to push through, and as such are doing a back hyperextension to be able to hold the weight. Correcting the first one will get you bigger numbers and the second will prevent injurie. BUT, my advice is to go to a powerlifting board with strong mofos ans ask for critique.

JasonWojo · 05-08-2008, 05:55 PM

Quote:

Originally Posted by Clean

Deloading is harder.
@ Jason Wojo: My dead max is for now 484 at 210. Itll be 530 in about 3 months but take my advice with a grain of salt since you are stronger. I think your greatest problem is not putting the weight on your heels and using your bodyweight as leverage against the bar. This is why you rebend the knees to not hit them with the bar. Also at lockout you are nor using your glutes/hams to push through, and as such are doing a back hyperextension to be able to hold the weight. Correcting the first one will get you bigger numbers and the second will prevent injurie. BUT, my advice is to go to a powerlifting board with strong mofos ans ask for critique.

Thanks man.

Yea - touch and go is definitely easier. I do pauses when I do rack deads b/c I feel they hit my back a little more specifically than floor deads.

idk · 05-08-2008, 06:23 PM

@jason wojo: not very strong but i've been focusing a lot of deadlift form(hopeful PLer) and the one thing i would say is that you should try not having your shoulders so far over the bar. maybe don't worry about leaning back as far at the top of the move. i kinda notice my middle back hurts more the next day when i do that. its kinda hard to say because if your growing off how you're deadlifting and not getting injured then why fix whats not broken right? i can critique BBing squat form all i like from a powerlifting standpoint as far as depth is concerned, but if your legs are freaking huge off of doing it then who cares what your depth is, you know what i mean?

sloh · 05-08-2008, 08:50 PM

Do you guys find that the touch-and-go method could be potentially more dangerous than just starting each rep from dead on the floor?

I've tried the touch-and-go method before, and it feels like my form breaks down more easily.

Adam2433 · 05-15-2008, 08:58 AM

i reset at the bottom of each rep for the same reason you mentioned. its even more difficult to keep form for multiple reps in a suit.

sloh · 05-26-2008, 12:09 AM

I know people recommend keeping the shoulders behind the bar before executing the lift.

However, if I do this, I notice that I either have to sit lower and the problem with this is that my hips rise before the bar does

or.....

I lose the arch in the back

I guess my problem is I don't know how to consciously round the thoracic while keeping the arch in the lumbar.

Any suggestions?

Clean · 05-26-2008, 06:09 AM

I wouldnt worry about it too much. Shoulders behind the bar is just a verbal cue to leverage your weight against the bar. Unless the shoulders are directly over the bar you are not gonna pull it.
Do a search for 'a new, rather long analisys of the deadlift' by mark rippetoe for crossfit, it should help.

sloh · 05-26-2008, 01:39 PM

Thanks Clean!

Here is the article if anyone else wants to read it

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

BULK_CITY · 06-11-2008, 04:45 AM

i understand that basically "dropping" the bar down on the negative portion is fine b/c you guys are powerlifting, but what about if bodybuilding/hypertrophy is your goal? shouldn't you do a fairly controlled negative?

Squat_Deep385 · 10-07-2008, 10:43 PM

Quick Question,

In general my deadlift form is pretty solid when I perform my working sets (usually about 5 reps) but anytime I try to go very heavy for a single or double I just can't keep you lower back flat, no matter how hard I try. Is this an issue of mobility/flexibility or is my lower back just weak? Thanks

rubinsteinnyc · 10-08-2008, 03:09 AM

can any of the experts analyze this because im reading all this and i get very confused... i am doing DL the conventional way, not for PLing, im 6.2, long arms... now, ive been pretty confident that the way i do a DL was right, this is how i do it.
1. grab the bar shoulder width
2.roll the bar to my shins
3. arch my back and i roll my shoulders forward
4. i DIG INTO the bar with my ass, i kinda take a swing at it ( first i drive w/ my legs-i think

)
5. when i have the weight up, bar hanging in my hands i pull my sh. blades together and flex my back muscles, ( i don't hyper extend/flex my back) just lean back a tiny bit so i feel the erectors flexing
6. i lower the bar slowly and it's touching my thighs

thank you

03-30-2008, 10:51 AM	#31
Adam2433 Heavyweight Member Join Date: Aug 2004 Location: Allentown, Pa Posts: 2,594	1 other thing i just noticed dustin. lower the weight alot faster when your doing sets with more than 1 rep. there is no eccentric portion to the deadlift. as long as you dont just let go and drop it youll get white lights. so rip it off the floor, lock it out and then get it back to the starting position as fast as possible using as little energy as possible. __________________ On fames eternal camping ground their silent tents are spread and glory gaurds with solemn round the bivouc of the dead. Rest on embalmed and sainted dead dear as the blood ye gave no impious footsteps here shall tread the herbace of your grave.

03-30-2008, 10:26 PM	#32
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,381	thanks adam. one thing i noticed is that when i pulled it conventional after taking the slack out, it actually felt kinda comfortable, at the least the back rounding wasn't as bad and sorta similar to how much it ends up rounding on the sumo dead. maybe theres something to it. __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

05-05-2008, 09:04 PM	#34
JasonWojo Lightweight Member Join Date: Aug 2005 Posts: 359	Hey man can you take a look at this as well - I suck at deads. Of course it might not be my form and could just be that I'm weak. http://youtube.com/watch?v=_nVA2umtwAc Thanks man __________________ www.JasonWojo.com \| www.TrueProtein.com Get your official DC Training DVD at www.jasonwojo.com/dvd.html SAVE MONEY! For a 5% discount on all your True Protein orders use the discount code WOJO

05-06-2008, 05:54 PM	#37
JasonWojo Lightweight Member Join Date: Aug 2005 Posts: 359	Seriously I must be doing something wrong because I can do a decent amount of reps with decent weight, but as soon as it gets heavier - I get like 2 reps when rationally I should be able to get more! It pisses me off. __________________ www.JasonWojo.com \| www.TrueProtein.com Get your official DC Training DVD at www.jasonwojo.com/dvd.html SAVE MONEY! For a 5% discount on all your True Protein orders use the discount code WOJO

05-08-2008, 06:23 PM	#42
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,381	@jason wojo: not very strong but i've been focusing a lot of deadlift form(hopeful PLer) and the one thing i would say is that you should try not having your shoulders so far over the bar. maybe don't worry about leaning back as far at the top of the move. i kinda notice my middle back hurts more the next day when i do that. its kinda hard to say because if your growing off how you're deadlifting and not getting injured then why fix whats not broken right? i can critique BBing squat form all i like from a powerlifting standpoint as far as depth is concerned, but if your legs are freaking huge off of doing it then who cares what your depth is, you know what i mean? __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

03-29-2008, 07:32 PM	#29
Trulyhuge Moderator Join Date: Feb 2004 Location: Living at the dinner table Posts: 3,598	I made this thread a sticky. I find a lot of useful information being shared here. TH

03-30-2008, 09:52 AM	#30
benzeeto New Member Join Date: Mar 2008 Posts: 1	great post, very helpful as I just started back deadlifting

04-01-2008, 05:51 AM	#33
hamhock Intense Set of the Month February 2008 Join Date: May 2005 Posts: 17	Hello exmgq I'm posting a video for your input. I'm oversea's and not many people workout seriously so it is a bit hard to get some good feedback. Thanks in advance. http://www.youtube.com/watch?v=AJppE_LKUX4

05-05-2008, 10:59 PM	#35
KCSuperman Lightweight Member Join Date: Apr 2008 Posts: 307	Nice. Ill try to post a video sometime. Yeah Jason you really suck at deads. please,495 10x's. yall put me to shame!

05-06-2008, 06:21 PM	#38
Eld New Member Join Date: Mar 2008 Location: Las Vegas Posts: 57	When I DL, I try to do the touch and go techinique that I see Jason doing (though I don't pull 495 x 10 yet). I see quite a few people deloading between reps. What's the difference here? I've never done deloading in sets before and am wondering at the reason for it.

05-08-2008, 08:50 PM	#43
sloh New Member Join Date: Mar 2008 Location: La Jolla, CA Posts: 66	Do you guys find that the touch-and-go method could be potentially more dangerous than just starting each rep from dead on the floor? I've tried the touch-and-go method before, and it feels like my form breaks down more easily.

05-15-2008, 08:58 AM	#44
Adam2433 Heavyweight Member Join Date: Aug 2004 Location: Allentown, Pa Posts: 2,594	i reset at the bottom of each rep for the same reason you mentioned. its even more difficult to keep form for multiple reps in a suit. __________________ On fames eternal camping ground their silent tents are spread and glory gaurds with solemn round the bivouc of the dead. Rest on embalmed and sainted dead dear as the blood ye gave no impious footsteps here shall tread the herbace of your grave.

05-26-2008, 12:09 AM	#45
sloh New Member Join Date: Mar 2008 Location: La Jolla, CA Posts: 66	I know people recommend keeping the shoulders behind the bar before executing the lift. However, if I do this, I notice that I either have to sit lower and the problem with this is that my hips rise before the bar does or..... I lose the arch in the back I guess my problem is I don't know how to consciously round the thoracic while keeping the arch in the lumbar. Any suggestions?

05-26-2008, 06:09 AM	#46
Clean New Member Join Date: Jun 2007 Posts: 9	I wouldnt worry about it too much. Shoulders behind the bar is just a verbal cue to leverage your weight against the bar. Unless the shoulders are directly over the bar you are not gonna pull it. Do a search for 'a new, rather long analisys of the deadlift' by mark rippetoe for crossfit, it should help.

05-26-2008, 01:39 PM	#47
sloh New Member Join Date: Mar 2008 Location: La Jolla, CA Posts: 66	Thanks Clean! Here is the article if anyone else wants to read it http://www.crossfit.com/journal/libr...ofDeadlift.pdf

Sponsored Links

06-11-2008, 04:45 AM	#48
BULK_CITY Middleweight Member Join Date: May 2005 Posts: 549	i understand that basically "dropping" the bar down on the negative portion is fine b/c you guys are powerlifting, but what about if bodybuilding/hypertrophy is your goal? shouldn't you do a fairly controlled negative?

10-07-2008, 10:43 PM	#49
Squat_Deep385 New Member Join Date: Oct 2008 Location: Virginia Posts: 2	Quick Question, In general my deadlift form is pretty solid when I perform my working sets (usually about 5 reps) but anytime I try to go very heavy for a single or double I just can't keep you lower back flat, no matter how hard I try. Is this an issue of mobility/flexibility or is my lower back just weak? Thanks

10-08-2008, 03:09 AM	#50
rubinsteinnyc Light-heavyweight Member Join Date: Sep 2005 Location: NYC- L.E.S. Posts: 1,224	can any of the experts analyze this because im reading all this and i get very confused... i am doing DL the conventional way, not for PLing, im 6.2, long arms... now, ive been pretty confident that the way i do a DL was right, this is how i do it. 1. grab the bar shoulder width 2.roll the bar to my shins 3. arch my back and i roll my shoulders forward 4. i DIG INTO the bar with my ass, i kinda take a swing at it ( first i drive w/ my legs-i think) 5. when i have the weight up, bar hanging in my hands i pull my sh. blades together and flex my back muscles, ( i don't hyper extend/flex my back) just lean back a tiny bit so i feel the erectors flexing 6. i lower the bar slowly and it's touching my thighs thank you __________________ -everything happens for a reason NEMO, NEMO ME IMPUNE LACESSIT... "I'm always misunderstanding shit. It reminds me of the time this girl at the gym asked me if I'd train her.... I thought DAMN HELL YEAH! Told her "Let me call some of my buddies and we'll set it up" -SuperD

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