Discussion
I'm sure this has been done before but seeing as the search function is not currently working I thought I would ask.
I am just looking for some tips from you experts on my form and the correct technique and movement for the perfect deadlift. Im quite tall (6ft.3) so gettig this right is important as I don't want to damage my back.
I have stayed away from deadlifts for quite a while andI know i should really be adding these to my workouts.
Thanks.
I am just looking for some tips from you experts on my form and the correct technique and movement for the perfect deadlift. Im quite tall (6ft.3) so gettig this right is important as I don't want to damage my back.
I have stayed away from deadlifts for quite a while andI know i should really be adding these to my workouts.
Thanks.
Tip 1) Don't hyper extend your back at the top of the movement, just contract your glutes hard:
Here is a good video:
http://www.youtube.com/watch?v=1nRRlk6264I
Here is a good video:
http://www.youtube.com/watch?v=1nRRlk6264I
Whenever I have showed friends how to deadlift I tend to tell them,
Start with the beginning of your laces directly under the bar
Over under grip
Hips as low as possible
Pull shoulders back
Puff chest out
Look slightly up
Start the pull smoothly, no jerking at the bar
Focus on pushing hips through
End in a normal standing position, it can be damaging to overextend
Keep your back quite straight, start light and stay light until you are sure you have the technique, weight does not matter at first.
If you could video your pulls it will be easy to see what you need to adjust.
Hopefully there's some taller people on here to give a few more tips.
Start with the beginning of your laces directly under the bar
Over under grip
Hips as low as possible
Pull shoulders back
Puff chest out
Look slightly up
Start the pull smoothly, no jerking at the bar
Focus on pushing hips through
End in a normal standing position, it can be damaging to overextend
Keep your back quite straight, start light and stay light until you are sure you have the technique, weight does not matter at first.
If you could video your pulls it will be easy to see what you need to adjust.
Hopefully there's some taller people on here to give a few more tips.
http://www.exrx.net/WeightExercises/ErectorSpinae/...
http://www.bodybuilding.com/exercises/detail/view/...
2 of the websites I normally use for technique stuff
http://www.bodybuilding.com/exercises/detail/view/...
2 of the websites I normally use for technique stuff
Dale19 said:
Whenever I have showed friends how to deadlift I tend to tell them,
Start with the beginning of your laces directly under the bar
Over under grip
Hips as low as possible
Pull shoulders back
Puff chest out
Look slightly up
Start the pull smoothly, no jerking at the bar
Focus on pushing hips through
End in a normal standing position, it can be damaging to overextend
Keep your back quite straight, start light and stay light until you are sure you have the technique, weight does not matter at first.
If you could video your pulls it will be easy to see what you need to adjust.
Hopefully there's some taller people on here to give a few more tips.
This but I would add not to use straps if possible. Over under grip should mean you don't have to. I used to do deads with both hands over and using straps and I knackered my back (although I still think it was my left glute). And to rest the weight on the floor for 2 seconds before lifting again. You won't do as many lifts but you'll get stronger.Start with the beginning of your laces directly under the bar
Over under grip
Hips as low as possible
Pull shoulders back
Puff chest out
Look slightly up
Start the pull smoothly, no jerking at the bar
Focus on pushing hips through
End in a normal standing position, it can be damaging to overextend
Keep your back quite straight, start light and stay light until you are sure you have the technique, weight does not matter at first.
If you could video your pulls it will be easy to see what you need to adjust.
Hopefully there's some taller people on here to give a few more tips.
Sorry to give conflicting advice, but I don't agree with much of above.
Shins within an inch of the bar, grip slightly wider than shoulder width apart.
Keep hips high. 'Squeeze' your chest - you should feel a pull down to your hams.
Lift, leading with the chest keeping your head and neck neutral.
As your chest comes up your hips pretty much have to follow.
Stand up.
Works for me anyway.
PS: Mixed grip and/or straps only if/when you cannot physically maintain necessary grip.
Shins within an inch of the bar, grip slightly wider than shoulder width apart.
Keep hips high. 'Squeeze' your chest - you should feel a pull down to your hams.
Lift, leading with the chest keeping your head and neck neutral.
As your chest comes up your hips pretty much have to follow.
Stand up.
Works for me anyway.
PS: Mixed grip and/or straps only if/when you cannot physically maintain necessary grip.
Edited by LordGrover on Friday 3rd February 22:25
LordGrover said:
Sorry to give conflicting advice, but I don't agree with much of above.
Shins within an inch of the bar, grip slightly wider than shoulder width apart.
Keep hips high. Lift, leading with the chest keeping your head and neck neutral.
As your chest comes up your hips pretty much have to follow.
Stand up.
Based on Starting Strength/Mark Rippetoe's training.
PS: Mixed grip and/or straps only if/when you cannot physically maintain necessary grip.
Shins within an inch of the bar, grip slightly wider than shoulder width apart.
Keep hips high. Lift, leading with the chest keeping your head and neck neutral.
As your chest comes up your hips pretty much have to follow.
Stand up.
Based on Starting Strength/Mark Rippetoe's training.
PS: Mixed grip and/or straps only if/when you cannot physically maintain necessary grip.
LordGrover speaks the truth (again). I wasn't going to comment as there's a lot of conflicting info, but it's been summed up nicely. Only thing I'd add is tight glutes/hips pushed through at the top, hard.(someone shouting 'hips through' loudly at you is amazingly helpful!)
Maybe I'm missing something but I can't see where that article states pulling from hips.
If you think about it, were you to start with hips they may get ahead of your chest and you'd fold on half. Leading with a tight chest everything else must follow including the hips.
Once on computer I'll send you another link. Better yet send me yr email address.
If you think about it, were you to start with hips they may get ahead of your chest and you'd fold on half. Leading with a tight chest everything else must follow including the hips.
Once on computer I'll send you another link. Better yet send me yr email address.
Hmm, I may have misremembered or I may have read it elsewhere, I could have gotten it from this.
Don't Pull - Push. You have to use your hip muscles. Deadlift by driving through your heels, push your hips forward once the bar reaches knee level, and lock the weight by squeezing your glutes hard at the top.
http://stronglifts.com/deadlifts-stalling-break-pl...
I also read quite a bit from here;
http://www.deepsquatter.com/strength/archives/inde...
and here;
http://ditillo2.blogspot.com/
YHM
Don't Pull - Push. You have to use your hip muscles. Deadlift by driving through your heels, push your hips forward once the bar reaches knee level, and lock the weight by squeezing your glutes hard at the top.
http://stronglifts.com/deadlifts-stalling-break-pl...
I also read quite a bit from here;
http://www.deepsquatter.com/strength/archives/inde...
and here;
http://ditillo2.blogspot.com/
YHM
I've had great success with reads recently and i'm putting it down to form. I started them around 6 weeks ago properly and pulled a treble on 150 last week.
I get set up properly, drive up through my heels, then natural progression has my hips heaving forward to bring the bar up, nice neutral back on the negative.
God that sounds like a play by play DIY porno manual.
I get set up properly, drive up through my heels, then natural progression has my hips heaving forward to bring the bar up, nice neutral back on the negative.
God that sounds like a play by play DIY porno manual.
Feet inside shoulder width under the bar
Toes slightly out
Shoulder blades pulled tight back and puff chest out
Look DOWN not up (look at a point approx 15ft in front of you on floor)
I like to squat into the lift (allows a bit of stretch reflex)
Aim to bend the bar upwards before it breaks from the floor (no jerking)
Focus on pulling hips through at the top
My last deadlift sesh was 160kgx12 then 145kgx17 @ 86kg. Just building up gradually after several months off them. That was my 3rd week back at them. Want 180x10 in the not too distant future and a 220 single.
EDIT: Use a mixed grip with chalk or an overhand grip with straps depending on your goals.
Toes slightly out
Shoulder blades pulled tight back and puff chest out
Look DOWN not up (look at a point approx 15ft in front of you on floor)
I like to squat into the lift (allows a bit of stretch reflex)
Aim to bend the bar upwards before it breaks from the floor (no jerking)
Focus on pulling hips through at the top
My last deadlift sesh was 160kgx12 then 145kgx17 @ 86kg. Just building up gradually after several months off them. That was my 3rd week back at them. Want 180x10 in the not too distant future and a 220 single.
EDIT: Use a mixed grip with chalk or an overhand grip with straps depending on your goals.
Edited by HonestIago on Sunday 5th February 19:53
HonestIago said:
My last deadlift sesh was 160kgx12 then 145kgx17 @ 86kg. Just building up gradually after several months off them. That was my 3rd week back at them. Want 180x10 in the not too distant future and a 220 single.
Some good numbers there mate. Out of interest do you touch and go or reset after every rep when repping them out like that ?Edited by HonestIago on Sunday 5th February 19:53
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