deadlifts

[Slink]

so, i have just done a few deadlifts and honestly thought I would be able to do more than I could.

the thing is, it really hit my lower back, but what other muscles does it use? im trying to put bulk on everywere not just back so would be good to know what it does to compliment the deadlifts with something else.

[muon]

Deads hit a lot of muscles! Traps, hamstrings, quads, glutes, biceps, shoulders, lats, core (incl your lower back) and to a lesser degree, your chest. Also a lot of other stabilisers/smaller muscles in your hips and upper back.

You will notice that your lower back does take some getting used to, but if you do them regularly the weight should shoot up. It’s probably my favourite exercise – I just like the feeling you get from it.

I also like to reset between reps because I notice if I try to ‘touch’ rep, my back ends up rounding too much (okay to do on lighter weights).

Make sure your form is decent though. It is quite easy to get carried away and pull big numbers and sacrificing your form. Just remember the difference between pulling your lower back (or worse!) and DOMS in your lower back.

Also, there’s a couple of newbies in my gym who deadlift relatively light weights and they use belts (that IMO look wrongly placed) and I really don’t see the point. They’re not powerlifters, they aren’t over-doing it and surely using a belt is not going to strengthen their lower back and it’s basically just an assistant to what is actually a really common movement for a human being. I like to feel the whole thing. That’s my opinion and preference though.

As for what compliments it… I use to chuck it at the start of my back work out, but really IMO you should hit deads hard and then decide what you want to do… maybe even walk out of the gym if you’ve done a big session with them.

Another note… don’t over accentuate the top part of the movement. It’s good to shrug your shoulders back (for me anyway), but don’t bend your back in too much as that can cause issues in itself. Also… be careful on the downward movement. There’s been a lot of discussion on forums I’ve been on regarding whether or not the negative part of the movement is worthwhile. I think it very much is but you have to be careful as you can injure yourself just as much putting it back down. If I’m doing really heavy, I go down with it but drop it about ¾ or ½ way from the ground as I’m usually too fked to have the form to place it back down.

As you probably know (trying to grow 'n all that), deads, squats and bench...week in, week out. Everything else is just secondary.

Edited by muon on Tuesday 12th February 17:22

Edited by muon on Tuesday 12th February 17:22

[Slink]

thats a good bit of info, thanks,

will just start doing squats aswell, as I have just started doing dead's, bench press, chin up and dont know what its called, but basically pushing the barbell up above my head when standing.

[Otispunkmeyer]

I quite like deads too. Although I am not sure if I am supposed to be doing heavy and low reps or what not. Currently just do sets of 10 and either aim for more weight or if my form goes because of the extra weight, same weight and more reps.

I find it hard to start.... Normally the first lift is a bit squiffy as it feels like I'm lifting it all with my back when it looks like it should be a sort of combination of the last top bit of the the squat and then a lift with the torso.

[Slink]

well I shall be continuing with deadlifts, my lowerback aches all around and so does my arse cheeks and legs. I need a bit of muscle on both those bits awell.

muon said:

Just remember the difference between pulling your lower back (or worse!) and DOMS in your lower back.

but I dont know what DOMS is.

[Ordinary_Chap]

DOMS = Delayed onset muscle soreness

Essentially the pain in the muscles from weight lifting or similar activities. It's a popular phrase in the bodybuilding/weight lifting world.

[mattikake]

DOMS (and pain in general) are your most important pointers. This is how your body communicates to your mind about what is going on.

DOMS feels like bruising. To both touch and to move. The pain will make you "feel" stiff and can be quite intense. It takes more then 24 hours to kick in and get more intense over the next 48 hours or so before dissipating. It should only last for a few days, a week at most.

Any other pains during exercise like sharp, stabbing, pins and needles, numbness, shooting all the way down a limb like your leg... stop immediately and seek advice.

Any pains afer exercise like soreness, burning, tingling, shooting... stop deads and seek advice.

Also starting out with deads, start with a really light weight and build it up. e.g. do 10 reps of 20Kg, then 25Kg, 30kg, 35Kg... etc. When you start further sessions start with a moderate 40Kg and then add your target weights, even if that target is 150Kg. Don't go straight in and see how much you can lift!

edit: btw, after a while you'll come to enjoy DOMS.

[mattikake]

Ordinary_Chap said:

DOMS = Delayed onset muscle soreness

Essentially the pain in the muscles from weight lifting or similar activities. It's a popular phrase in the bodybuilding/weight lifting world.

It's an official phrase in science too.

[ali4390]

I've been doing DLs for a few weeks now (after a long break from the gym), and whilst the weight is going up and I can always feel it in my back, I never feel it in my legs or arse the next day. I've had people evaluate my form and it looks like I'm doing everything right and the weights I'm lifting aren't particularly light (125kg).

Am I doing something wrong? I want to feel the burn everywhere...

[anonymous-user]

mattikake said:

edit: btw, after a while you'll come to enjoy DOMS.

DOMS is good!

[muon]

ali4390 said:

I've been doing DLs for a few weeks now (after a long break from the gym), and whilst the weight is going up and I can always feel it in my back, I never feel it in my legs or arse the next day. I've had people evaluate my form and it looks like I'm doing everything right and the weights I'm lifting aren't particularly light (125kg).

Am I doing something wrong? I want to feel the burn everywhere...

Tbh I rarely feel DOMs in my legs from DL but also remember that you don't need DOMs to grow or get stronger. Try standing on a small box and DLing from the ground so you have further to go. Start with just and inch or 2 and work up from there.

You could also try a sumo deadlift.

[pilchardthecat]

I also rarely feel them in my legs, perfectly normal in my view - deadlifts are primarily a back exercise.

[muon]

pilchardthecat said:

I also rarely feel them in my legs, perfectly normal in my view - deadlifts are primarily a back exercise.

I agree that they definitely stress the upper body more. I use a lot of upper back in my lifts. Rightly or wrong, hasn't caused me any issues so far.

[pilchardthecat]

muon said:

I agree that they definitely stress the upper body more. I use a lot of upper back in my lifts. Rightly or wrong, hasn't caused me any issues so far.

Indeed. I cracked 200kg the other week (at 76kg body weight) and i still don't feel it in my legs......

[muon]

pilchardthecat said:

Indeed. I cracked 200kg the other week (at 76kg body weight) and i still don't feel it in my legs......

Good work, my PB is 200kgs and I was about 86kgs.

You doing yours completely raw?

If I can better engage my legs (improve my hip mobility) I reckon I should be able to get on much further too. By the sounds of it you're similar.

Edited by muon on Thursday 14th February 10:44

[pilchardthecat]

ali4390 said:

I've been doing DLs for a few weeks now (after a long break from the gym), and whilst the weight is going up and I can always feel it in my back, I never feel it in my legs or arse the next day. I've had people evaluate my form and it looks like I'm doing everything right and the weights I'm lifting aren't particularly light (125kg).

Am I doing something wrong? I want to feel the burn everywhere...

Deadlifts are a strength exercise, not something you do chasing a "pump" or "burn"..... you will fk yourself up if you do too much volume, too often. The only thing that matters is the weight on the bar, and safe form (not perfect form, which is impossible when going properly heavy).

A hand-full of heavy singles, or 2 or 3 sets of 3-5 reps is more than enough if the intensity is good.

[pilchardthecat]

muon said:

Good work, my PB is 200kgs and I was about 86kgs.

You doing yours completely raw?

If I can better engage my legs (improve my hip mobility) I reckon I should be able to get on much further too. By the sounds of it you're similar.

Edited by muon on Thursday 14th February 10:44

Chalk and a mixed grip when doing them heavy.

I am just maintaining for a bit now, trying to focus on squats to bring my hams/glutes up to the same level as my back, i dont think it's mobility, it's just a battle of strength between the two different parts of the posterior chain

[muon]

pilchardthecat said:

Chalk and a mixed grip when doing them heavy.

I am just maintaining for a bit now, trying to focus on squats to bring my hams/glutes up to the same level as my back, i dont think it's mobility, it's just a battle of strength between the two different parts of the posterior chain

No chalk here, but I utilise an alternate grip – it really does help doesn’t it? I use my calluses as grip ha ha.

I did 2 x 190kgs last week (hadn’t done deads for about 8 weeks prior) and then just a drop set of 120kgs for reps.

[ali4390]

pilchardthecat said:

Deadlifts are a strength exercise, not something you do chasing a "pump" or "burn"..... you will fk yourself up if you do too much volume, too often. The only thing that matters is the weight on the bar, and safe form (not perfect form, which is impossible when going properly heavy).

A hand-full of heavy singles, or 2 or 3 sets of 3-5 reps is more than enough if the intensity is good.

That's quite interesting thanks.

I've been doing 3x8 and always felt it was too much. If I drop to lower reps I should be able to lift a fair bit more although need to improve my grip strength as my forearms and grip are what is holding me back in terms of weight at the moment.

[mattikake]

ali4390 said:

I've been doing DLs for a few weeks now (after a long break from the gym), and whilst the weight is going up and I can always feel it in my back, I never feel it in my legs or arse the next day. I've had people evaluate my form and it looks like I'm doing everything right and the weights I'm lifting aren't particularly light (125kg).

Am I doing something wrong? I want to feel the burn everywhere...

All said about the burn, but...

If your form is ok, it probably just means your back is weaker than your Glutes or Hams. You feel it most in your weakest muscles because they are the ones that have to work the hardest. They will adapt the quickest as a result, so you will naturally catch up and balance out.