Dead lifts

  • Posted by a hidden member.
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    Mar 29, 2009 10:09 PM GMT
    so one of the things I want to work on is my ability to do dead lifts while I work out. Everyone and there mother tells me it is the best thing for overall strength gains, but no one has really offered me enough advice on how to do it for me to feel safe lifting a bar up.

    Does anyone have a link, or can give personal advice, to me so I can try it next time I work out? Or if you know an easier exercise for me to start on that would be even better.

    Thanks in advanced.
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    Mar 29, 2009 11:28 PM GMT
    Deadlifts can be very brutal. You will either hate them or love them. The Deadlift is a compound exercise targeting several muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques.

    If you don't have good technique you will injure your back. Start off using very light weight until you get your form down. If at all possible, have an experienced individual help you with technique. Here are two web sites you can check out. There are also videos on Youtube discussing the deadlift

    http://www.davedraper.com/deadlift-description.html

    http://www.criticalbench.com/deadlift.htm

    I do deadlifts twice a week. The one day I lift heavy the second day I lift 135 lbs 25 times. Gerald Butler did 135 lbs deadlifts for fifty reps to get into shape for his role in the 300 Spartans
    http://www.menshealth.com/cda/article.do?site=MensHealth&channel=guy.wisdom&category=life.lessons&conitem=de42ad5c08450110VgnVCM10000013281eac____
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    Mar 30, 2009 12:23 AM GMT
    Hey Chainers.

    Also, check out the videos here:

    http://www.crossfit.com/cf-info/excercise.html#Power
  • UFJocknerd

    Posts: 392

    Mar 30, 2009 3:31 AM GMT
    Don't just watch videos. You might not be able to see your form slipping, and bad form on a dead can be super bad. Get a gym employee to watch your lift.

    http://www.youtube.com/watch?v=G6aM0CYPh3w&feature=related

    Abs tight, breathe in and hold to support the rib cage, lower back muscles tight to position the spine, lift, exhale at the end of effort.
  • UncleverName

    Posts: 741

    Mar 30, 2009 4:11 PM GMT
    I'd actually say you should hire a trainer, for one session. And make it a trainer who specializes in Olympic lifts, to show you form on the dead lift. Either that, or wait till you see one of the huge guys at the gym doing dead lifts with a decent amount of weight, and ask them.

    The employees and trainers at your gym may suck, and not actually know what correct form is. When I first started doing dead lifts, I asked one of the trainers at the gym to explain to me proper form. He just said it was the same as a squat basically, and mimicked the movement, but didn't bother watching me do one, or even spend more than 10 seconds actually talking to me about it. Stupid thing is, if he had spent more than 5 minutes with me, I probably would have hired him to train me.

    Get someone who specializes in dead lifts to show you. It will be well worth the money. And make sure it's someone that does dead lifts. It's easy to think you know how to do them properly if you've taken some courses and done them with light weight. But until you've done them with heavy weights, you don't really know your ass from your elbow.
  • Posted by a hidden member.
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    Mar 30, 2009 4:18 PM GMT
    I am currently looking up info on this as well. I am trying to implement deadlifts into my routine, and am having problem with my form...just cant get it right where I feel comfortable with what I am doing.
  • Mikeylikesit

    Posts: 1021

    Mar 30, 2009 4:20 PM GMT
    I would suggest to do Squats & lunges. its basically the same thing and far safer. icon_idea.gif
  • Matia79

    Posts: 215

    Mar 30, 2009 4:25 PM GMT
    I love deadlifts and use them at least 3x a week in my workouts. AMAZING for the hamstrings, glutes and erector spinae . . . and there's a myriad of alternatives once you've mastered the basic deadlift.

    The links provided are all brilliant but I think the most important thing to remember is that you HAVE TO stabilize your core. Think of pulling your belly button into your spine. If you don't you're likely to unhinge your hip on the way up or down (make sure your spine is straight) and can tweak a nerve in the hip joint or lower spine.

    I would have to agree in saying you should hire a personal trainer to show you the right form on this one. It's not nearly as difficult as you think once you get your head around it . . . but there's no wiggle room on form with this one.
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    Mar 30, 2009 4:26 PM GMT


  • Posted by a hidden member.
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    Mar 30, 2009 4:56 PM GMT
    Marcus is hot.

    I'm so trying that 300 workout... icon_eek.gif
  • Posted by a hidden member.
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    Mar 30, 2009 5:06 PM GMT
    ah... deadlifts.

    certainly one of my favorite exercises. but be careful. deadlifts are all about proper form. i screwed up my lumbar spine in high school because i didn't know how to do a deadlift properly. i then avoided deadlifts for about 15 years because of the negative psychological association. eventually, after all of my exercise studies, i realized that deadlifts are an excellent compound movement and if i really wanted to develop my posterior chain, i'd better start up with these again.

    even though i was certified personal trainer, i STILL asked my fellow trainers with more experience in the deadlift to educate me on my form and tweak it when necessary (that plus, well, they were hot). you definitely will need external critiques from an experienced trainer because of the very strong possibility that your own proprioception for this movement will be WAY off. you may think your doing the movement correctly, but because you may have never asked your body to move this way before, and fire these muscles in this certain order, and maintain stability through this certain range, your actual form may end up hurting you more than helping you. start with light weight (possibly just with the bar---and if you've never done these before, the bar will be enough), until whoever is showing you how do this is convinced you have the form down correctly. that was my approach with my own clients.

    but once you get the form down, deadlifts are EXCELLENT! the overall benefits you'll see over time make it so worth the while.
  • Posted by a hidden member.
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    Mar 31, 2009 1:59 PM GMT
    Mikeylikesit saidI would suggest to do Squats & lunges. its basically the same thing and far safer. icon_idea.gif


    except those are primarily for legs, and deadlifts are primarily for back.
  • Posted by a hidden member.
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    Apr 11, 2009 1:07 AM GMT
    Man,

    Deadlifts are both essential and fuckin difficult

    Include these in your regular routine, and .. don't forget the squats!

    Tommy
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    May 22, 2009 3:51 PM GMT
    i just started doing dead lifts about 3 months ago...was scared of herting my bac.

    did some research got some instruction..........the diference in my lats,forearms,shoulders,abs strenght, and glutes and quads has been impressive.

    DO THEM, but be carefull..bad form = back damage!
  • Posted by a hidden member.
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    May 22, 2009 5:01 PM GMT
    When I first tried them I hurt my back... just use the bar for a while.. and if the 45lb bar is too much use a lighter one. KILL YOUR EGO. Also I would agree with those who are suggesting you find a trainer who knows how to deadlift.

    Do them

    Do squats too.

  • May 23, 2009 1:27 PM GMT
    Fully agree with those saying getting instruction from a gym instructor / personal trainer first before attempting deadlifts.

    They are a damn good exercise though and you get a real sense of accomplishment everytime you're able to increase the weight you lift!!
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    May 23, 2009 2:23 PM GMT
    I was just reading the new issue of Men's Fitness. The writer believes that dead lifts are the best trap-building exercise around. You would not think that deadlifts would build the traps so much.icon_eek.gif