Deadlift for beginner

draftsman28 · 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.

5's?? Oh hell no, don't listen to her...

French_Peasant · October 2017

QuikDogs wrote: »

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.

I think deadlifts are the cure for a bad back, aren't they?

I was having all kinds of back issues but once I strengthened my core with a DL heavy program--no longer a problem.

Since you mentioned RDLs, I wanted to sing their praises for a moment. They are truly my favorite DL, mostly because my goals are just recomping and making sure I keep my booty while working on the last scraps of belly fat, and not powerlifting. I have found that I can lift far heavier and do a lot more reps with RDLs (110# for 5 sets of 5-7 reps) vs. conventional deadlift (I would probably do 90# for the same reps/sets). It's more of an isolation exercise, whereas you are right that convention DLs are the absolute king of lifts.

I also really, really love one-legged RDLs, but go way down to a 40# DB for a "strength" day and probably 25# or so on a "metabolic" day ( I do a full-body bootcamp-type program with either a metabolic, lactic acid, density or strength focus, depending on the day). These are more for developing balance and strength, but they have been very helpful for developing a strong core (and you KNOW you have made some awesome progress when you can bust out a full set perfectly).

OP, please do listen to the advice to start with heavier weights rather than "pink Barbie weights." A 5-lb weight is great for, say, beginners lateral lifts, but you really want to make sure your muscles are challenged and your gym time is used effectively. Whether you do the bar or DBs, 40-45# is a great place to start.

One book that I found to be very helpful when I was beginning was "The New Rules of Lifting for Women." It helps to provide an entire philosophical framework around lifting, and it was written very clearly and was easy to understand. It's a great foundational text.

ritzvin · October 2017

French_Peasant wrote: »

QuikDogs wrote: »

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.

I think deadlifts are the cure for a bad back, aren't they? I was having all kinds of back issues but once I strengthened my core with a DL heavy program--no longer a problem.

Since you mentioned RDLs, I wanted to sing their praises for a moment. They are truly my favorite DL, mostly because my goals are just recomping and making sure I keep my booty while working on the last scraps of belly fat, and not powerlifting. I have found that I can lift far heavier and do a lot more reps with RDLs (110# for 5 sets of 5-7 reps) vs. conventional deadlift (I would probably do 90# for the same reps/sets). It's more of an isolation exercise, whereas you are right that convention DLs are the absolute king of lifts.

I also really, really love one-legged RDLs, but go way down to a 40# DB for a "strength" day and probably 25# or so on a "metabolic" day ( I do a full-body bootcamp-type program with either a metabolic, lactic acid, density or strength focus, depending on the day). These are more for developing balance and strength, but they have been very helpful for developing a strong core (and you KNOW you have made some awesome progress when you can bust out a full set perfectly).

OP, please do listen to the advice to start with heavier weights rather than "pink Barbie weights." A 5-lb weight is great for, say, beginners lateral lifts, but you really want to make sure your muscles are challenged and your gym time is used effectively. Whether you do the bar or DBs, 40-45# is a great place to start.

One book that I found to be very helpful when I was beginning was "The New Rules of Lifting for Women." It helps to provide an entire philosophical framework around lifting, and it was written very clearly and was easy to understand. It's a great foundational text.

I was just going to comment on that too. So many people who complain about their back bothering them doing things like running just have a really weak core (not counting those who have had an injury from an accident, etc). And most of the compound lifts will fix that.

I often add some lower weight RDL's/stiff-legged DL's (whichever 60/70/80 lb fixed barbell is quicker to get off the rack) as an accessory to get a little hamstring work during the 2nd superset of my squat days if the chosen glute option isn't getting them much. Planning to try out some cable pull-throughs at next session (I've been testing out glute options - seeing what works best with less setup time/fits better in the space available; glute bridges and hip thrusts are a bit of a PITA in limited time and floor space; even tested the 'glute' machine but I'm much too quad-dominant for it to work well for me).

Ditto on the barbie weights. They may be useful for a starting female who is doing front and side raises, but a waste on anything else.

For OHP and BP, the empty bar might be too heavy starting out. Every gym I've been in has had at least 1 of the short 5' bars though (they are usually only ~25 lbs versus ~45 lbs for the 7' bar).

mike_bold · October 2017

also recommend kettlebell swings to emphasize or practice the hip hinge movement is beneficial for DLs. With a decent weight and good form of course. None of this crossfit style above the head thing

Ajirvin · October 2017

Above the head is too scary for me lol

misnomer1 · October 2017

Ajirvin wrote: »

Above the head is too scary for me lol

Overhead presses actually have a much lower accident risk than say, benchpress or squats.

stanmann571 · October 2017

misnomer1 wrote: »

Ajirvin wrote: »

Above the head is too scary for me lol

Overhead presses actually have a much lower accident risk than say, benchpress or squats.

Not relevant to Kettlebell swings.

stanmann571 · October 2017

Ajirvin wrote: »

Above the head is too scary for me lol

Not just scary, potentially bad for the shoulders and neck.

thatfitdad · October 2017

Get going with squats, full depth with a 45lb/20kg bar... then move to deadliest. Record yourself and watch later, get a back angle and a side angle. Lightest you can do really is 65lb with 2 10lb bumpers on a bar.

canadianlbs · October 2017

Ajirvin wrote: »

Do y’all think dumbbell deadlifts are the same as with a bar?

i've never done any serious stuff with a dumbbell, but the main thing that comes to my mind is with a barbell you can keep the bar 'on' your legs the whole way. personally i feel like that is one of the factors for form, and i'm not sure how i'd make out if i was using dumbbells and didn't have that feedback cue to hold to.

the other hting is, i assume that with dumbbells it never really is 'dead' lifting. like, there's neer a point where the weight is on the floor and you're not involved with it yet. with the barbell, that's always there. you set yourself up, take your grip, and then there's a distinctive step where you 'take the slack' out of the barbell, which helps you to tighten up all over before you begin the real pull. so i think dumbbells would take that part of it out, although idk exactly how you're doing them.

i do like/use kettlebells instead if i can't get a bar. it means putting my hands inside instead of outside, but i still like the straight line up my legs, and i like the 'dead' part of the kettlebell lift.

Ajirvin · November 2017

I switched to the bar last time bc I wanted to go up to 60lbs. I think my form is ok. I don’t have the bar touching my shins the whole way up though. It’s just slightly in front. But I check my form in the mirror and it looks good. I’ll have to try to put it up against my shins too.