Deadlift for beginner

Ajirvin
Ajirvin Posts: 131 Member
I’m thinking of deadlifting. I’ve looked up information on correct form and all, but I’m curious about how much weight to start with. My upper body isn’t very strong. I can only bench like 35 pounds. But I know lifting that way is different. What do you recommend? I’m lifting to lose weight.
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Replies

  • draftsman28
    draftsman28 Posts: 98 Member
    Start light and perfect your form, practice the hip hinge movement in a mirror if possible. Glute Bridges can also help you feel and perfect the hip hinge movement.
  • Ajirvin
    Ajirvin Posts: 131 Member
    Thanks for yalls advice! Im dieting with my exercise to lose weight. That sentence was just meant to say I’m not trying to get bigger. (Bc if this community category)
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    I would get some training sessions with a good trainer who can observe and guide you. What you feel and what you think you look like can be completely different!
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I would get some training sessions with a good trainer who can observe and guide you. What you feel and what you think you look like can be completely different!

    This. You can also buy the book Starting Strength 3rd addition and it will give you every bit of info you need to deadlift as well as the other barbell(squat, bench, press, cleans) movements properly. It is written for newer lifters as yourself and is worth every dollar instead of winging it.

    One gets better at deadlifting by deadlifting, not by doing glute bridges and other lifts that are less efficient at what your are trying to learn as a novice. Keep it simple.
  • Ajirvin
    Ajirvin Posts: 131 Member
    Do y’all think dumbbell deadlifts are the same as with a bar?
  • French_Peasant
    French_Peasant Posts: 1,639 Member
    Ajirvin wrote: »
    Do y’all think dumbbell deadlifts are the same as with a bar?

    They are slightly different, as the DBs will angle to the side as you rise, which makes it a slightly different movement, but still very effective. Also, I think there is a little less stability, which is a double-edged sword in the challenges it presents to your form. I started with 15 lb DBs and worked up to 55 lb DBs on a heavy day. Right now my grip is the limiting factor as your weaker hand gets no help/stability from the stronger hand.
  • aeloine
    aeloine Posts: 2,163 Member
    See if your gym has a trap bar. It's good for newbies who don't have the hip mobility yet. It's like a trapezoid cage with handles.
  • Ajirvin
    Ajirvin Posts: 131 Member
    I tried with dumbbells today. I had the girl working observe my form. She said my form was great. The only thing I need to do is get gloves. Hurt my hands more than anything. I didn’t really feel anything anywhere else.
  • French_Peasant
    French_Peasant Posts: 1,639 Member
    aeloine wrote: »
    Ajirvin wrote: »
    I tried with dumbbells today. I had the girl working observe my form. She said my form was great. The only thing I need to do is get gloves. Hurt my hands more than anything. I didn’t really feel anything anywhere else.

    The callouses will come in time :wink:

    LOL...I wear gloves, as my hands are in bad enough shape from gardening. :o Maintaining lily-smooth palms probably compromises my grip, but the knurling tears the crap out of my hands. Tradeoffs.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited October 2017
    Ajirvin wrote: »
    Do y’all think dumbbell deadlifts are the same as with a bar?

    They aren't the same in the long run on efficiency standpoint, but can work for a while if db's are your only.option yes.

    Being able to add weight for stress and adaptation will plateau, and eventually progress will stop.
  • Ajirvin
    Ajirvin Posts: 131 Member
    There is a bar there that I can use. I just tried with dumbbells bc they were easier to access.

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Ajirvin wrote: »
    There is a bar there that I can use. I just tried with dumbbells bc they were easier to access.

    Unfortunately easier is not the best when it comes to lifting. Glad you found a better option. Good luck.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Honestly, if you're doing light weight, a kettlebell is a better proxy than a dumbbell(or pair of dumbbells.
  • susanp57
    susanp57 Posts: 409 Member
    When I started deadlifts I used the pre-weighted ez curl bars. It also saved me from having to wait on a rack.
  • heybales
    heybales Posts: 18,842 Member
    You can hold the dumbbells out to front to clear knees just like deadlift, not out to side mimicing a squat form more.
    Ditto to kettlebell, though grip may be more interesting there if not used to it.

    Also to grip, hold arm up look at your fingers curled around invisible bar with wrist dead straight to forearm (which will happen) - you'll notice where gravity will cause the bar to lie (follow where forearm is pointing) - no where near laying in palm of hand, but in middle knuckle fold instead.

    Sometimes gloves make the circumference too big, so keep trying without gloves at light weight.
  • aeloine
    aeloine Posts: 2,163 Member
    susanp57 wrote: »
    When I started deadlifts I used the pre-weighted ez curl bars. It also saved me from having to wait on a rack.

    Ditto
  • Ajirvin
    Ajirvin Posts: 131 Member
    I thought about using kettlebells, but my gym has limited equipment and doesn’t have them. Thanks everyone for your advice. I’m sore today, but not overly sore! Can’t wait to try again tomorrow.
    I spoke with the lady at the gym and told her I was a little sore. She said 40lbs is too much. She said she uses 5 lb weights. Idk. I think I’ll keep the 40.
  • ritzvin
    ritzvin Posts: 2,860 Member
    Chieflrg wrote: »
    I would get some training sessions with a good trainer who can observe and guide you. What you feel and what you think you look like can be completely different!

    This. You can also buy the book Starting Strength 3rd addition and it will give you every bit of info you need to deadlift as well as the other barbell(squat, bench, press, cleans) movements properly. It is written for newer lifters as yourself and is worth every dollar instead of winging it.

    I 2nd reading Starting Strength. He goes into a lot of detail on form and specific things to watch out for.
  • RavenLibra
    RavenLibra Posts: 1,737 Member
    Review illustrations that show which muscle groups are in play with the lifts you are undertaking, make sure you hit all the muscle groups, otherwise you can create an imbalance that will lead to an injury. Deads are a great exercise as long as you apply other lifts to hit all the muscle groups. Adding muscle or retaining muscle is a long process, be patient, be methodical... and don’t forget to add flexibility training once again to avoid injury.
  • brendanwhite84
    brendanwhite84 Posts: 219 Member
    edited October 2017
    Ajirvin wrote: »
    I thought about using kettlebells, but my gym has limited equipment and doesn’t have them. Thanks everyone for your advice. I’m sore today, but not overly sore! Can’t wait to try again tomorrow.
    I spoke with the lady at the gym and told her I was a little sore. She said 40lbs is too much. She said she uses 5 lb weights. Idk. I think I’ll keep the 40.

    Not to be a gatekeeper here (I haven't been lifting so very long myself in the grand scheme of things) but I have no idea why someone would deadlift with 5 lb dumbbells. I'd encourage you to keep going with the empty barbell for starters - I know women who DL 300 lbs.

    Edit: 300 lbs being more than my 1RM lol
  • laur357
    laur357 Posts: 896 Member
    edited October 2017
    Ajirvin wrote: »
    I thought about using kettlebells, but my gym has limited equipment and doesn’t have them. Thanks everyone for your advice. I’m sore today, but not overly sore! Can’t wait to try again tomorrow.
    I spoke with the lady at the gym and told her I was a little sore. She said 40lbs is too much. She said she uses 5 lb weights. Idk. I think I’ll keep the 40.

    40 lbs is definitely not too much, unless it's so heavy your form is suffering. Lift like you mean it!
  • ritzvin
    ritzvin Posts: 2,860 Member
    Ajirvin wrote: »
    I thought about using kettlebells, but my gym has limited equipment and doesn’t have them. Thanks everyone for your advice. I’m sore today, but not overly sore! Can’t wait to try again tomorrow.
    I spoke with the lady at the gym and told her I was a little sore. She said 40lbs is too much. She said she uses 5 lb weights. Idk. I think I’ll keep the 40.

    Not to be a gatekeeper here (I haven't been lifting so very long myself in the grand scheme of things) but I have no idea why someone would deadlift with 5 lb dumbbells. I'd encourage you to keep going with the empty barbell for starters - I know women who DL 300 lbs.

    Edit: 300 lbs being more than my 1RM lol

    ditto. The empty bar should be more than light enough at the beginning working on form. (And your gym probably also has at least 1 short bar somewhere that's only ~25 lbs if you did want to go lighter).

    Starting with dumbbells while trying to learn proper form for a barbell is probably not a great idea (and the only reason to go with weight lighter than the bar would be to work purely on form). If desiring 0 added weight when working purely on form, a broomstick is traditionally used.

    Anyone in reasonably not horrible shape should have more than enough strength as beginners to at least deadlift the equivalent of a few bags of groceries without taxing themselves.
  • QuikDogs
    QuikDogs Posts: 194 Member
    edited October 2017
    I self identify as a powerlifter...lol

    Start with just the bar on risers or a lowered squat rack's rails. If you want to deadlift that is. If you don't care, then use a kettlebell or dumbbells or whatever you want.

    But the deadlift, done properly, is the King of exercises. You'll use every muscle in your body, and all your nerves will be firing. You'll sleep GREAT afterwards.

    Try to find someone who knows what they are doing to help you out. You can also watch any YouTube by Silent Mike...his thing is deadlifts and he knows his stuff. I know him personally, and he's got some good videos for beginners.

    Starting Strength is a great read, but I found it pretty dense and not understandable when I was just starting out.

    (my street cred = 59 yr old female powerlifter, deadlift PR 292lbs conventional/270 sumo, bench 110lbs, front squat 132 lbs, back squat same)
  • ritzvin
    ritzvin Posts: 2,860 Member
    Also- deadlift is a really, really good lift to do if you are a runner. Weak hamstrings can lead to more injuries and difficulty on uphills (running mainly works the quads - very little for the hamstrings unless you do a LOT of hills)..
  • QuikDogs
    QuikDogs Posts: 194 Member
    ritzvin wrote: »
    Also- deadlift is a really, really good lift to do if you are a runner. Weak hamstrings can lead to more injuries and difficulty on uphills (running mainly works the quads - very little for the hamstrings unless you do a LOT of hills)..

    I wish I had $5 for every runner that told me they can't deadlift because (1) they will bulk up too much and (2) they have a bad back or something.

    I can't stand the "I will bulk up" argument esp from women, seriously do you even know how HARD I work at this? Presuming you will bulk up without really trying is at best dismissive.

    I just came back to add though, I did not get much real hamstring development until my coach added in Romanian deadlifts. But now my lovely thighs have gained almost an inch. I am getting stronger every day.
  • Johns_Dope_AF
    Johns_Dope_AF Posts: 460 Member
    Trap bar deadlift
  • Ajirvin
    Ajirvin Posts: 131 Member
    I’m already flexible, but I definitely am working on flexibility too. I do yoga 2-4x a week, and I do cardio 6x a week. I also do body sculpting, total body workout, and a couple of other classes that my gym offers.
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