Stage 1 Deadlift Help

muffintopminx

I'm not sure if I'm doing these right. The book diagram looks like the start position is a squat. But that doesn't seem right.

I've been doing them by keeping my legs straight or with a very slight bend in my knees the whole time. I bend over keeping my back as flat as possible and lower the barbell by sliding it down and very close to my legs but I can't tap the floor this way without over extending my back. And the book says to tap the floor AND end in that knees fully bent position which feels like a full-on squat to me.

What is the correct way/form? thanks!

natini

I start in a squat every time I begin the move. Look at the book and compare it to the Romanian Deadlift. Sounds like you may be doing that one.

samntha14

It definitely feels like a squat but you are holding the bar down in front of you. You can lean forward a little it you need but bend at the hip and NOT your back.

jamaicanlady

I start in a squat every time I begin the move. Look at the book and compare it to the Romanian Deadlift. Sounds like you may be doing that one.

^^^ This

moss11

Also try a YouTube search, there are some good videos on technique out there.

bizco

If you're lifting less than 135 lbs. (Olympic barbell [45 lbs.] plus two 45 lb. plates) the bar is too close to the floor and you could injure yourself by overextending your back. Some gyms have training plates that are the same diameter as the 45 lb. plates but are made of lighter materials. If your gym doesn't have these then do Romanian deadlifts instead (see pg. 168) until you're able to lift 135 lbs. doing regular barbell deadlifts. Another option would be to stack other barbell plates until the height is the same as a 45lb. plate. It was a major error on the author's part not to include this warning.

Here's a video showing how to do Romanian deadlifts (legs are straight or with a slight bend):
http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift

Here's a video showing how to do a regular deadlift:
http://www.youtube.com/watch?v=G13343CGcPs

LottieLou13

If you're lifting less than 135 lbs. (Olympic barbell [45 lbs.] plus two 45 lb. plates) the bar is too close to the floor and you could injure yourself by overextending your back. Some gyms have training plates that are the same diameter as the 45 lb. plates but are made of lighter materials. If your gym doesn't have these then do Romanian deadlifts instead (see pg. 168) until you're able to lift 135 lbs. doing regular barbell deadlifts. Another option would be to stack other barbell plates until the height is the same as a 45lb. plate. It was a major error on the author's part not to include this warning.

Here's a video showing how to do Romanian deadlifts (legs are straight or with a slight bend):
http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift

Here's a video showing how to do a regular deadlift:
http://www.youtube.com/watch?v=G13343CGcPs

Thank you for this so much! I did deadlifts for the second time today and by using just the bar I have to practically put my bum on the floor to be able to get down low enough to reach the bar. I'm defiantly going to try the Romanian deadlifts on Friday (B3) instead.

natini

If you're lifting less than 135 lbs. (Olympic barbell [45 lbs.] plus two 45 lb. plates) the bar is too close to the floor and you could injure yourself by overextending your back. Some gyms have training plates that are the same diameter as the 45 lb. plates but are made of lighter materials. If your gym doesn't have these then do Romanian deadlifts instead (see pg. 168) until you're able to lift 135 lbs. doing regular barbell deadlifts. Another option would be to stack other barbell plates until the height is the same as a 45lb. plate. It was a major error on the author's part not to include this warning.

Here's a video showing how to do Romanian deadlifts (legs are straight or with a slight bend):
http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift

Here's a video showing how to do a regular deadlift:
http://www.youtube.com/watch?v=G13343CGcPs

Thanks for this information! I think I will try Romanian Deadlifts until I reach that weight.

asidebottom

So I don't have to reach that far down I put some blocks from the reebok step on the floor (I use 3 on each side, so about 6 inches) that raises the bar off the floor to what my trainer told me was a safe height. As they are hollow inside the plates rest inside the block which stops them rolling about. I hope that kind of makes sense! I could do with a diagram....

Val_from_OH

So I don't have to reach that far down I put some blocks from the reebok step on the floor (I use 3 on each side, so about 6 inches) that raises the bar off the floor to what my trainer told me was a safe height. As they are hollow inside the plates rest inside the block which stops them rolling about. I hope that kind of makes sense! I could do with a diagram....

I've done this same thing, but I was having trouble getting the plates lined up to go back in the holes and it made an awful racket. Now I just use three steps in the middle of the bar. The trick is just making sure it is centered when I set it down!