deadlifts

padraigcarroll

Last night I tried doing a few sets of deadlifts, but they just didnt feel right!!!
Can anyone explain the differences between the types, the best way to do them etc?!
please and spanks!

Guv

Get actual technique demonstrated to you from a respected coach or accomplished powerlifter with many competitions under his belt. One exercise where caution is required!

Guv

If an exercise ever feels incorrect or funny then it's best advised to stop. Very hard to do this and I am guilty of it still but it's an adage worth adhering to.

BrianD3

Is this the first time you've done deadlifts. When I started doing them a couple of years ago I was as weak as a feather and was also scared sh1tless that I was going to injure meself doing them. So I started off with some absurdly light weight, 20 kg or something :eek: It took me about a year before I got really comfortable doing them. I think a lot of this was due to neural adaptation to lifting a barbell up off the ground. Like most people who don't deadlift or do manual work I was very unused to lifting (relatively) heavy objects up off the ground.

Anyhow if you are looking for specifics -there are two basic forms of deadlift - stiff leg and bent leg. I assume that it's the bent leg variety that you're doing. You can do these using a conventional or sumo stance. With conventional your legs are outside your arms whereas with sumo you have a wider stance and your arms are inside your legs. Personally I found sumo style felt much easier (in terms of comfort and feeling safe and natural) at the beginning. But now I can lift more using the conventional stance.. Which stance feels better may depend on your bodyshape. Look up on exrx.net about the different stances and do some experimenting with light weights. Get a trainer to help you and check your form. Vidoe yourself and check your form yourself if you can't get a trainer

One word of caution about sumo deadlifts I believe it is quite easy to injure your groin doing these so be careful

padraigcarroll

cool! thanks lads.
yeah brianD3, was doing bent legged conventional. only used 25 kg's on either side, so 50. I only did 3 sets as wasnt 100% sure and didnt want to do any damage!!
I basically did 'em with feet under bar just less than shoulder width apart, arms a bit over shoulder width, lifted with legs, head up facing forward, at the end of the lifting up section i locked the legs straight, back straight, and locked shoulders back.

thanks for the tips I will check exrx.net

Pádraig.

dudara

Deadlifts are great exercises for strengthening all your lower torso and back, but I'd really advise that you get someone to check your form. It might only be a formality as you could have great form, but make absolutely sure. deadlifts will fúck you up otherwise. Best of luck

BrianD3

padraigcarroll wrote:

cool! thanks lads.
yeah brianD3, was doing bent legged conventional. only used 25 kg's on either side, so 50. I only did 3 sets as wasnt 100% sure and didnt want to do any damage!!

Remember that an Olympic 7 ft bar weighs around 20 kg. So if you used one of these you actually lifted 70 not 50. If you used a regular bar you lifted around 55-60.

As for form, remember to keep thr bar very close to your shins. The description of your form sounds fine, however you might not be doing exactly what you think you're doing. That's why it's good to get someone else to have a look at you while you do the exercise. Or else set up a video camera and tape yourself.

I also recommend not pushing yourself too hard too early in this exercise. If you feel you could do 10 reps at a certain weight, do 5 or so. Don't go for one rep maxes yet. If you are just starting deads and are lifting 70 kg with good form and are not pushing yourself too hard then IMO you are doing well.

It is good that you are doing deads. They are one of the best exercises you can do. I do 'em twice a week - one day conventional, one day sumo and really enjoy them. I also do one handed and thick bar deads regularly.

joc_06

if you ask most gym instructors they'll tell you not to do as its so bad for you. if you do get it right its one of the top 5 exercises there are.
i always do mine with a belt even for for lighter weights wheras i rarely squat or do any other lift belted

padraigcarroll

nice 1 lads.
I have a belt sorted, and I'll get one of the lads in the gym that does em to have a gander while i do some dl's
thanks again!