proper deadlift technique

nino1

i'm trying to incorporate deadlifts into my training but i'm struggling with the proper technique.

when i bend down to pick up the weight or leave it back down my back in nearly parallel to the floor instead of upright.

i find it hard to keep it upright especially with the heavier weights.

any tips???

cmyk

Get a coach/trainer/instructor/experienced lifter to have a look at it for you. Alternatively I think smitty diesel have a decent 10min instructional video. I'll come back and post link later when I'm not on the phone.

DangerMouse27

Id say to avoid deadlifts unless you have a coach who can show you and get you to fix faults that unavoidably everyone has at the beginning of doing deadlifts.

The context for this, is i train with power sprinters and they are in bits from slightly poor deadlift form with excessive weight.

If you can, substitute hill runs or sand dunes if you have access.

Hanley

DangerMouse27 wrote: »

If you can, substitute hill runs or sand dunes if you have access.

you'll have to explain the logic there...

thehamo

http://www.youtube.com/watch?v=1nRRlk6264I

think this is the one cmyk was talking about. Absolutely brilliant and has improved my dead lift immensly. I used to feel it in my back all the time, but since adopting the techniques here, I can feel my glutes, hams and quads working a lot more

jive

chest out, chin up, ass pushed out behind you.

if you're back ain't upright doing those 3 things then you ain't human

Hanley

jive wrote: »

chest out, chin up, ass pushed out behind you.

if you're back ain't upright doing those 3 things then you ain't human

You can do all of those 3 things and still keep your back pretty much parallel to the floor.

jive

Hanley wrote: »

You can do all of those 3 things and still keep your back pretty much parallel to the floor.

ok then ass down

mightn't be perfect form (not the worst either by any stretch of the imagination) but it's enough for me to win this debate so HA

cmyk

Technique advice over the internet is pointless as the vast majority of novice litters have little concept of where their body is in space.

Hanley

cmyk wrote: »

Technique advice over the internet is pointless as the vast majority of novice litters have little concept of where their body is in space.

100% this.

Kevin Duffy

DangerMouse27 wrote: »

If you can, substitute hill runs or sand dunes if you have access.

???

SanoVitae

cmyk wrote: »

Technique advice over the internet is pointless as the vast majority of novice litters have little concept of where their body is in space.

Deadlifts are also much easier in space......

Laisurg

Push through your heels and keep your back straight and bring the bar up along your shins, start light until you're sure you're doing it right.
When I started out I screwed my back up for 2 weeks by doing it wrong and that was only with 50kg!

DangerMouse27

Ok.. for context to what i said, former World 400m medallist Iwan Thomas ignored deadlifts and power weights in general and instead trained on a series of steep sand dunes and hills.

With the proper length and incline of a hill or sand dune, its giving you the same effects as deadlifting. I'm talking in an athletics context too where the idea is to get your ass and weight and move it around a track.

Hanley

DangerMouse27 wrote: »

Ok.. for context to what i said, former World 400m medallist Iwan Thomas ignored deadlifts and power weights in general and instead trained on a series of steep sand dunes and hills.

With the proper length and incline of a hill or sand dune, its giving you the same effects as deadlifting. I'm talking in an athletics context too where the idea is to get your ass and weight and move it around a track.

Ok points to consider re: hill sprints/dune runs
1) When training for the 400m event specifically they may be a good substitute
2) When you’re an elite athlete they may be a good option
3) When you’re at a point in your career when you’re chasing the top 1%, they may be a good option
4) When you’ve the right length and graduation in a hill, it may be similar to deadlifts

NONE of those apply to the OP, or to the majority of people in the world.

Thomas may not have used DLs (tho he may have earlier in his career?), but what about the guys who are using them? Gillick snatches… a “power” movement, I’d say the majority of world level guys lift to get stronger/more powerful. Should all of them stop now because of that?

DLs can be done in a number of ways to get a number of different physiological adaptations. You can’t do that on a hill.

Oh and then there’s the increased risk of of running in sand and Achilles injuries.

There’s so much wrong with recommending hills over DLs cos some 400m medalist did them that I could spend all day point and the flaws, but I think the above covers most of them.

Kevin Duffy

DangerMouse27 wrote: »

Ok.. for context to what i said, former World 400m medallist Iwan Thomas ignored deadlifts and power weights in general and instead trained on a series of steep sand dunes and hills.

With the proper length and incline of a hill or sand dune, its giving you the same effects as deadlifting. I'm talking in an athletics context too where the idea is to get your ass and weight and move it around a track.

I'm sure he "ignored" a lot of other things too, that doesn't make the things he did equivalent replacements for the things he "ignored".

DangerMouse27

Hanley wrote: »

4) When you’ve the right length and graduation in a hill, it may be similar to deadlifts

.

Sorry dude, im sorry if we side tracked the op issue. I just mentioned them as most and i dont say all athletes in the world, but most that i know who have had to substitute Dls for hills, have seen no loss in strength or improvement in power outages.

I disagree that in cases they may be similar, in fact due to the anaerobic nature of the hills, they are better for power athletes.

Ha, here i go again, totally off topic. I tells ya, read this yoke instead...

http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth