Random Fitness Questions

26-03-2021 06:23PM

I'd recommend getting comfortable with failing the barbells. I practiced it a bit for flat and incline so I don't have that fear of being trapped.

Only works to a point, but if you're at the point of dying under a bar, you likely know what you're doing.

new2tri19 · 02-04-2021 01:45PM

I was doing deficit deadlifts earlier off a 5inch platform I made but can't get bar to touch shin as there is now no room for feet to get fully under, is this an injury risk?, it felt a little awkward lifting with bar over toes like id less strength out there but it could also be harder because of its a deficit lift ? I have largest dimeter plates on. Obvious solution is make a smaller platform but are you losing benefit of doing the exercise ? Thanks

Alf Veedersane · 02-04-2021 02:10PM

new2tri19 wrote: »

I was doing deficit deadlifts earlier off a 5inch platform I made but can't get bar to touch shin as there is now no room for feet to get fully under, is this an injury risk?, it felt a little awkward lifting with bar over toes like id less strength out there but it could also be harder because of its a deficit lift ? I have largest dimeter plates on. Obvious solution is make a smaller platform but are you losing benefit of doing the exercise ? Thanks

There's no need for a deficit of 5".

4" is probably the upper end but 2-3" is still plenty. Like any or the variations, the variation itself doesn't need to be drastically different to be an effective variation.

Mr. CooL ICE · 02-04-2021 02:12PM

5" is an insane deficit. Why have you gone that high?

1"-2" should be better to start off with. Any more than 2" and you risk the movement pattern straying too far from the normal ROM deadlift to have any proper carryover.

How is your form on 5". Like, can you keep your back neutral?

new2tri19 · 02-04-2021 02:22PM

Mr. CooL ICE wrote: »

5" is an insane deficit. Why have you gone that high?

1"-2" should be better to start off with. Any more than 2" and you risk the movement pattern straying too far from the normal ROM deadlift to have any proper carryover.

How is your form on 5". Like, can you keep your back neutral?

I must of misread something or just wrongly assumed that I needed to be up higher.
Yeah I kept my back neutral my hips where much lower bent at the knees more but back was ok , maybe I'm doing the whole exercise wrong I dunno .I'll lower to 2 inch

It felt more like 2 movements first one was to stand up then second half was getting my hips forward

Alf Veedersane · 02-04-2021 02:47PM

Mr. CooL ICE wrote: »

5" is an insane deficit. Why have you gone that high?

1"-2" should be better to start off with. Any more than 2" and you risk the movement pattern straying too far from the normal ROM deadlift to have any proper carryover.

How is your form on 5". Like, can you keep your back neutral?

The bit in bold is the reason why going higher doesn't make for a better variation. You just need to make certain parts of the lift a little harder with a deficit deadlift.

Black Sheep · 02-04-2021 05:57PM

Totally agree with the guys.

A good option to stay consistent is just throw a bumper plate or similar of the desired thickness on the ground, if you don't have anything more suitable.

Cole · 04-04-2021 06:02PM

Mr. CooL ICE wrote: »

How is your form on 5". Like, can you keep your back neutral?

My thoughts exactly.

new2tri19 wrote: »

It felt more like 2 movements first one was to stand up then second half was getting my hips forward

Oh that doesn't sound healthy.

All of these deadlift variations pose more potential problems than benefits imo. I've just started to stick with a good old fashioned conventional deadlift and try to get/keep my form right on that each time...too many injuries/twinges doing variations (RDL being the worst) convinced me.

new2tri19 · 04-04-2021 06:36PM

Cole wrote: »

My thoughts exactly.

Oh that doesn't sound healthy.

All of these deadlift variations pose more potential problems than benefits imo. I've just started to stick with a good old fashioned conventional deadlift and try to get/keep my form right on that each time...too many injuries/twinges doing variations (RDL being the worst) convinced me.

RDL was on my list to add , my reading is it's a good exercise.

Alf Veedersane · 04-04-2021 06:41PM

Cole wrote: »

My thoughts exactly.

Oh that doesn't sound healthy.

All of these deadlift variations pose more potential problems than benefits imo. I've just started to stick with a good old fashioned conventional deadlift and try to get/keep my form right on that each time...too many injuries/twinges doing variations (RDL being the worst) convinced me.

There is nothing wrong with deadlift variations.

The problems arise when you do them incorrectly and load that.

Doing an RDL, a deficit deadlift etc pose no problem when done with correct form

Cole · 04-04-2021 08:08PM

new2tri19 wrote: »

RDL was on my list to add , my reading is it's a good exercise.

Alf Veedersane wrote: »

There is nothing wrong with deadlift variations.

The problems arise when you do them incorrectly and load that.

Doing an RDL, a deficit deadlift etc pose no problem when done with correct form

I never said there was anything wrong with the RDL or any other DL variation.

Alf Veedersane · 04-04-2021 08:23PM

Cole wrote: »

I never said there was anything wrong with the RDL or any other DL variation.

You said they pose more potential problems than benefits. That reads like you saying there is something wrong with them.

The potential problems are the same as you have with a conventional deadlift.

If you meant to say you find them a problem for you, then that's different.

Cole · 04-04-2021 08:32PM

Cole wrote: »

My thoughts exactly.

Oh that doesn't sound healthy.

All of these deadlift variations pose more potential problems than benefits imo. I've just started to stick with a good old fashioned conventional deadlift and try to get/keep my form right on that each time...too many injuries/twinges doing variations (RDL being the worst) convinced me.

Alf Veedersane wrote: »

You said they pose more potential problems than benefits. That reads like you saying there is something wrong with them.

The potential problems are the same as you have with a conventional deadlift.

If you meant to say you find them a problem for you, then that's different.

See above

Alf Veedersane · 04-04-2021 08:38PM

Cole wrote: »

All of these deadlift variations pose more potential problems than benefits imo.

Saying 'imo' reads as though that's your opinion on the variations in general rather than them being an exercise that you just have a problem doing.

But you've clarified that you chose to avoid DL variations for those reasons and that you weren't saying they're riskier exercises in general so that's fair enough.

new2tri19 · 04-04-2021 10:22PM

It's the problem with modern communication things don't read the same in text as if you where just chatting to someone. But everyone means well I'm sure , it's a helpful thread.
Don't do 5 inch deficits is unambiguously clear though

Mellor · 05-04-2021 03:27AM

new2tri19 wrote: »

It's the problem with modern communication things don't read the same in text as if you where just chatting to someone.

Saying “convinced me” at the end of the paragraph doesn’t change the meaning of the first sentence though. I think Alf’s interpretation was reasonable, that’s exactly how I read it. That “variations pose more risk”. It may not be what you meant, but it’s what it said.

But agree completely that 5” is extreme and probably no longer a deadlift. More a low hack squat.

Cole · 05-04-2021 07:54AM

new2tri19 wrote: »

It's the problem with modern communication things don't read the same in text as if you where just chatting to someone. But everyone means well I'm sure , it's a helpful thread.
Don't do 5 inch deficits is unambiguously clear though

I think so. I think the DL (and variations) is such a technical movement and it's so important to get every part of the lift as spot on as possible...to avoid injuries that might end up preventing you from actually being able to do the exercise at all in the long run.

My take on it is that when you throw in DL variations, you're having to master another very technical movement and you run the risk of not being as paranoid about form because you're using lighter weight. And there's the issue of just knackering out your lower back from over training it...again possibly leading to injuries...considering you're probably heavy squatting too.

Anyway, each to their own. If they benefit you, go for it. There are so many different approaches to training and I've just figured out what works for me.

Alf Veedersane · 05-04-2021 09:10AM

Cole wrote: »

My take on it is that when you throw in DL variations, you're having to master another very technical movement and you run the risk of not being as paranoid about form because you're using lighter weight. And there's the issue of just knackering out your lower back from over training it...again possibly leading to injuries...considering you're probably heavy squatting too.

I would disagree for a couple of reasons. You're not learning a whole new movement so the principles of a good deadlift are no different. RDL isn't a massively different movement.

The weight is lighter but that doesn't mean it's not challenging so if you're conscious of form, then the risk of not being conscious of form isn't there.

You shouldn't be knackering your lower back if you are conscious of form. The program doesn't have particularly heavy deadlift variations following squats and he's squatting high bar.

Totally appreciate you don't want to do DL variations and I'm not having a go, to be clear.

I just think, in general, that they are very effective and if you just bear principles of good form in mind, there shouldn't be an issue.

Black Sheep · 05-04-2021 10:05AM

Alf Veedersane wrote: »

I would disagree for a couple of reasons. You're not learning a whole new movement so the principles of a good deadlift are no different. RDL isn't a massively different movement.

The weight is lighter but that doesn't mean it's not challenging so if you're conscious of form, then the risk of not being conscious of form isn't there.

You shouldn't be knackering your lower back if you are conscious of form. The program doesn't have particularly heavy deadlift variations following squats and he's squatting high bar.

Totally appreciate you don't want to do DL variations and I'm not having a go, to be clear.

I just think, in general, that they are very effective and if you just bear principles of good form in mind, there shouldn't be an issue.

Yeah, if you can deadlift safely then you can do variations safely - wide grip, deficit, paused, block / rack pull etc. In some ways these movements are even more comparable to a conventional deadlift than an RDL is, but even then an RDL is not so different. As Alf says, general principles.

If you are not confident in the fundamentals of the conventional deadlift, fine, don't do them. But if someone is not out of that novice period after the first year I would probably be looking to tackle that lack of confidence, fill any knowledge gaps etc.

If someone wants to start doing sumo then I think there is a lift that's different enough in approach that it takes a bit of learning. It's a deadlift, but I love the way the forces involved feel so different to conventional! But sure that's a good thing, keeps things interesting.

Worth bearing in mind that injury is not actually lurking behind every corner in the gym, unless you are ego lifting.

In terms of the value of variations in general, even if your main focus is your conventional deadlift, there's no better way to bring along your weak points. I'm weakest off the ground, you can bet I'm hammering those deficit deadlifts. If physique was my goal and I wanted to focus on my quads, same would apply.

Headshot · 10-04-2021 11:15PM

Can someone recommend gym mats for a carpet floor?

Just going to be used for a treadmill and a rower so not a big amount required.

italodisco · 10-04-2021 11:43PM

Have to say, the single leg RDL really fecked my left shoulder up

I'm lifting over 20 years and have never had issues deadlifting, even going to 240kg for 3 reps.

Then last year decided to do single leg rdl's. Woke up next day with a pain going from my neck to shoulder, I **** you not it still plagues me on and off to this day.

Sticking with old faithful regular deadlift forever more

JohnMcm1 · 10-04-2021 11:46PM

italodisco wrote: »

Have to say, the single leg RDL really fecked my left shoulder up

I'm lifting over 20 years and have never had issues deadlifting, even going to 240kg for 3 reps.

Then last year decided to do single leg rdl's. Woke up next day with a pain going from my neck to shoulder, I **** you not it still plagues me on and off to this day.

Sticking with old faithful regular deadlift forever more

How did you arrive at that conclusion?

How in the name of god would the load used for a single leg deadlift affect your shoulder more so than doing a regular DL triple with 240 lol.

italodisco · 11-04-2021 12:20AM

JohnMcm1 wrote: »

How did you arrive at that conclusion?

How in the name of god would the load used for a single leg deadlift affect your shoulder more so than doing a regular DL triple with 240 lol.

Absolutely no idea, but my warm up was as good as always and it was my first time ever bothering with the rdl.

Might possibly have been the one handed element, shoulder might not have liked it. Only time I'd have had a 40kg dumbell in my hands would have been shoulder pressing and bench pressing.

Might just have been coincidence. Odd that it picked that moment though

JohnMcm1 · 11-04-2021 12:22AM

italodisco wrote: »

Absolutely no idea, but my warm up was as good as always and it was my first time ever bothering with the rdl.

Might possibly have been the one handed element, shoulder might not have liked it. Only time I'd have had a 40kg dumbell in my hands would have been shoulder pressing and bench pressing.

Might just have been coincidence. Odd that it picked that moment though

Has to be coincidence sure you had 240kg hanging from your shoulder girdle before.

italodisco · 11-04-2021 12:26AM

JohnMcm1 wrote: »

Has to be coincidence sure you had 240kg hanging from your shoulder girdle before.

I know, but 2 hands on the bar and a more locked in position.

I think the single dumbell may have caused bad form regarding scapula position. Feck it too late now lol

I haven't gone beyond 210 deadlift in the last year, I'm extremely nervous and aware of that dicky shoulder now

Dumbell bench the same, I can feel the shoulder once I hit 60kg dumbells, that and the fact one of them broke the new garden office floor!!!!

JohnMcm1 · 11-04-2021 12:46AM

italodisco wrote: »

I know, but 2 hands on the bar and a more locked in position.

I think the single dumbell may have caused bad form regarding scapula position. Feck it too late now lol

I haven't gone beyond 210 deadlift in the last year, I'm extremely nervous and aware of that dicky shoulder now

Dumbell bench the same, I can feel the shoulder once I hit 60kg dumbells, that and the fact one of them broke the new garden office floor!!!!

That's probably your problem there seriously. Any tissue damage would be well healed at this stage! As long as you've worked your way sensibly back up to your former maxes there's no reason it should happen again.

Cill94 · 11-04-2021 01:25AM

italodisco wrote: »

Absolutely no idea, but my warm up was as good as always and it was my first time ever bothering with the rdl.

Might possibly have been the one handed element, shoulder might not have liked it. Only time I'd have had a 40kg dumbell in my hands would have been shoulder pressing and bench pressing.

Might just have been coincidence. Odd that it picked that moment though

Think this is most likely reason the shoulder went I'd say. Most injuries are an issue of load just exceeding what tissue is conditioned for. 240kg is a lot more total weight, but it's locked against your legs in a regular deadlift so the shoulder demands are different to the hanging nature of the single leg RDL.

Dtp1979 · 11-04-2021 08:14AM

I’ve never actually done single leg RDL’s but I always assumed you had both hands on the bar and balanced on one leg

Alf Veedersane · 11-04-2021 08:17AM

Dtp1979 wrote: »

I’ve never actually done single leg RDL’s but I always assumed you had both hands on the bar and balanced on one leg

Both hands on a bar, one hand on a dumbbell.

12-04-2021 07:21AM

My push day once a week is low rep bench, incline, and OHP, followed by higher rep incline dumbbells and some dips.

Is this ok if I basically have nothing to do and am happy to burn time in the gym? Should I keep adding some exercises if I'm feeling ok, or does it start working against you? I'm trying to get some strength going but want hypertrophy and I think what I'm doing is working.

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