Deadlift Technique

pudgeylou

I have just recently started doing a heavier lifting routine with my personal trainer. At first she discouraged me from this path but I insisted so she has been helping me along. The issue I am having is with the deadlifts. My personal trainer has me keep my legs almost straight and bend over and pick up the barbell. She tells me I should not feel it in my back but that is the only place I feel these exercises. I have looked through technique videos online and find that most of them start and end with bent knees which would completely change this exercise for me. Is she trying for a different type of lift here and just confusing the name or is she just plain wrong? A little advice would be nice, I don't want to hurt myself.

Bakkasan

Those are straight leg deads and you probably want to do regular ol deadlifts. Let them know!

Docmahi

They may be having you do a stiff legged dead lift which when I do I really feel in my glutes and hams - I dont really feel it in my back. But when done properly has a more restricted range of motion - I generally dont let the bar go much farther then past my knees on the decent.

When you are doing a traditional dead lift your knees for sure should be bent and you should lower your butt to the ground take a deep breath and pull the weight back and straighten your legs at the same time - you will definitely feel it in your back even when done properly - I dont want to bash your trainer I dont know their intent but you should for sure bend your knees

There are some good youtube videos (so you think you can deadlift)

but here is Jen Comas Keck lifting 315 with what I think is really good form - you can hear her husband coaching her in the background - also try doing it barefoot or with a really solid shoe! http://www.youtube.com/watch?v=oR7w_JvwGrU

Chief_Rocka

If you trainer discouraged you from lifting heavy, she probably isn't very knowledgeable on the subject

Tw1zzler

Most trainers like to have girls do straight legged deadlifts.. I don't know why... Ask her to show you the technique for both.

I love this site:

http://www.stumptuous.com/dork-diva-deadlift-and-stiff-legged-deadlift

Not all trainers are equal. There are some at my gym that I doubt could lift an empty bar let alone teach proper form.

taso42

First, fire your trainer
Second, purchase Starting Strength (it's a book, and serves as a good reference for the big compound lifts)
Third, watch many videos of deadlifts that demonstrate setup and form.

http://www.youtube.com/watch?v=MX8jgCFXYTU
http://stronglifts.com/how-to-deadlift-with-proper-technique/
http://www.youtube.com/watch?v=Qp8Sx9dX9LM

Crookey21

how far apart are your feet. the wider they are, the lower the center of gravity. so maybe experiment until u feel it on ur glutes/hams.

cordianet

Best video I've seen on technique: http://www.youtube.com/watch?v=Syt7A23YnpA

It's so simple "I" can do it. I have a feeling your "trainer" didn't want you to do deads because they have no experience with them. Personally I think it may be time to find a new trainer.

chubby_checkers

Bumping for the videos

pudgeylou

Thank you. I have looked through the videos and I think I am going to ask that we change to a regular deadlift instead of the stiff leg ones. I really don't like them and I can't get the technique right to eliminate the strain on my back. You all are always awesome. Thank you.

dare2love81

Your trainer is discouraging you? :huh: Time for a new trainer. In my experience, when a trainer discourages you from doing something (assuming it's a legit exercise), it's because they have limited knowledge on it (or none whatsoever).

Adrenaline_Queen

If you trainer discouraged you from lifting heavy, she probably isn't very knowledgeable on the subject

A good point, I have only been lifting for over a year, so no expert, but I have never seen anyone lift heavy weights with straight legs? If you have a strain on your back, dont do it..............

http://www.youtube.com/watch?v=GTQt_bmFRIg

A good one, sorry about the music, sound is weird, but nice lifting......

This is straight legs deadlift, from youtube hear how she said slight bend in the knees 2 mins in........

http://www.youtube.com/watch?v=mu2rJiF2dLE

Hope this helps, this is what I would guide myself on. If you can afford a PT try CrossFit x

cmcollins001

First, I agree, if you're trainer is trying to discourage you from lifting, most likely it's because they don't know enough about lifting or think girls don't need to lift, either way, you need to do a lot of research on your own. New rules of lifting for women and Stronglifts are great places to start.

Also,I don't know if you have access to one at your gym, but when I dead lift I prefer to use the hex bar. To me, it provide a more natural grip. I've heard mixed reviews on using the hex over the oli, but to each their own. Just letting you know there are options.

Here's an example vid of the hex bar

http://www.youtube.com/watch?v=w-sPt841mWI

DavPul

If you trainer discouraged you from lifting heavy, she probably isn't very knowledgeable on the subject

This. Get a new trainer.

wellbert

I have just recently started doing a heavier lifting routine with my personal trainer. At first she discouraged me from this path but I insisted so she has been helping me along. The issue I am having is with the deadlifts. My personal trainer has me keep my legs almost straight and bend over and pick up the barbell. She tells me I should not feel it in my back but that is the only place I feel these exercises. I have looked through technique videos online and find that most of them start and end with bent knees which would completely change this exercise for me. Is she trying for a different type of lift here and just confusing the name or is she just plain wrong? A little advice would be nice, I don't want to hurt myself.

That's exactly where you should feel THAT Kind of deadlift.
Find a trainer with knowledge.

Kmenczynski88

Straight Left/Stiff Leg Dead is what she is having you do. You are referring to a conventional deadlift, which you will be able to pull more weight with (ie leg activation at the bottom).

You can YouTube Elliot Hulse deadlift and he has a really good walkthrough of it.

TR0berts

Your trainer is an F'ing moron. Dump her yesterday.

And, from the sound of it, it sounds like she's not even showing you the Stiff-Leg Deadlift correctly. You still need to bend your knees to get it off the ground. It's not until you're in position that you keep your legs from moving. What she';s showing you is a good way to hurt yourself.

Docmahi

Straight Left/Stiff Leg Dead is what she is having you do. You are referring to a conventional deadlift, which you will be able to pull more weight with (ie leg activation at the bottom).

You can YouTube Elliot Hulse deadlift and he has a really good walkthrough of it.

^^^

Seconding the plug for elliot hulse - good deadlift video + just good channel in general

PetulantOne

Straight Left/Stiff Leg Dead is what she is having you do. You are referring to a conventional deadlift, which you will be able to pull more weight with (ie leg activation at the bottom).

You can YouTube Elliot Hulse deadlift and he has a really good walkthrough of it.

Good video. I like the way he explains it. Thank you!

jackaroo21

Bump

mamakira

bump for video links. Interesting topic.

naomi8888

bump for me too

Claire_x90

This is strange to me as my PT pretty much forces me to lift which isn't something i am all that interested in! I'd recommend having a bit of a sit down with her and discuss your personal goals and how you think they are best achieved and see what she suggests. An off hand comment about your goals might be easy for her to gloss over but if the two of you sit down and write it out or something it will give you both a clear idea about what is right for you and what you should be doing inbetween sessions?

bdamaster60

your personal trainer is an idiot.

RunDoozer

I'm usually all for working with people and trying to get better. But in this case you need to get rid of your PT they don't have your interests in mind. Also, they're probably discouraging you from lifting heavy because they don't know how to train you that way. It is not normal to ask someone that's supposed to be trained how to do a certain exercise, and have them show you a completely different one. You are at the very least going to end up with a poor understanding of weightlifting and/ or even worse probably hurt because of them showing you how to do things improperly.

Time to get rid of the PT and find one that has more experience with strength training.

haroon_awan

http://www.youtube.com/watch?v=Qp8Sx9dX9LM

RunDoozer

http://www.youtube.com/watch?v=1nRRlk6264I

SRH7

Bump

4flamingoz

Dump the trainer-and you're paying him/her for what? Get the New Rules of lifting for women, and watch a ton of you tube videos. Good luck!

toddis

Hulse seems a bit looney tunes in most of his videos.
Rippetoe wrote Starting Strength and I'd advise looking for his videos on youtube. (i didn't click peoples youtube links)
The book itself is meh in my opinion and you gain all the necessary knowledge from his videos (cues)

I don't think I saw anyone else mention this. Do yourself a favor and don't deadlift in trainers (Running shoes, crosstrainers, things with squishy soles).

And yeah, new trainer that is more knowledgeable about what you want to do.

danimalkeys

I don't think I saw anyone else mention this. Do yourself a favor and don't deadlift in trainers (Running shoes, crosstrainers, things with squishy soles).

Totally agree. Likewise for squats, your shoe squishes to the side with a heavy weight onyour back and you have a form break, and then injury happens. I like wrestling shoes for lifting. Flat sole, no padding, and ankle support.

As far as deads go, you got the advice. I just concentrate on shins straight (you don't want them angling out over the bar), butt back, back straight, arms straight and elbows almost locked (your hands and arms are really just hooks holding the bar) and most importantly, lead with your head when you start the lift. Your head should be the 1st thing that moves upwards. The bar should come back towards you (which is why people scrape their shins while doing deadlifts, if the bar is too far out in front, then you are not using proper form).

Good luck!