Question about deadlifts

puppy_amor

Hey guys,

So I am fairly new to stronglifts, just completed the first workout for week 8 last night which involved deadlifts. I have a question about form. I am not using enough weight to begin the lifts from the floor (last night I did 120 lbs), so I have been starting with the bar resting on the last clip of the outside of the squat rack. Although I was able to get through the lifts, I think this may not be enough to help me progress properly as I may be too upright when starting the lift (the bar is about knee level to start). What do you girls recommend for deadlifting lower weights? I want to progress, but I also dont want to hurt my back trying to lift the bar from too low of a position.

xidia

I figured I'm shorter (5'4") than the average guy so to get the same biomechanical position I should be pulling from lower anyway.

Many women here stack up unused plates under the plates that are loaded on the bar to raise it. I'm lazy, and find the rolling around every time I put it down on stacked plates intensely irritating, so I usually just pull from the floor in a squat-style stance.

jstout365

I think I stacked plates until I was at 135 and could use the 45's. It will be important to start working on form for the higher weights.

Mads1997

I'm 5'10 and lifting 63 kilo from the floor. The biggest of my weights is 15 kilo ones so they sit fairly low to the ground. I have a bad lower back and as long as I keep my back straight and keep good form all is ok.

auddii

I think I stacked plates until I was at 135 and could use the 45's. It will be important to start working on form for the higher weights.

This. I think the best thing that Tameko ever told me was the 135 warmup progression:

Put a 45lb weight on the floor at each end under the bar, then a 35, then a 25. You can then warmup with the bar only, then put on the 25 (and rest it on the 35), then replaced the 25 with the 35 (and rest it on the 45), and then replace that with the 45 (and rest it on the floor). Super simple progression for warmups.

puppy_amor

I will try to stack some weights on the floor instead of using the squat rack, I think this will workout better. I need to keep working on form as well!

Thanks for the help!

bumblebums

I will try to stack some weights on the floor instead of using the squat rack, I think this will workout better. I need to keep working on form as well!

Thanks for the help!

If your gym has those square platform thingies for bumping up a step platform, those could work as well.



Although to be honest, I think the difference in diameter between 35 and 45 lb plates is not so huge as to affect your form significantly. People have such different anthropometries (leg length, torso and arm length, etc.) that the importance of starting height might just be overstated. If you are fairly flexible and can get down to a lower height while holding your lower back in extension, you can probably get away with a lower starting height for a while.

sheleen302

I think I stacked plates until I was at 135 and could use the 45's. It will be important to start working on form for the higher weights.

Yes, just what I did.

DaniH826

I stack whatever plate I'm not using. So if I use 25 plates, then I have 35s and 45s underneath as a prop. If I only use 10s, I have 25s, 35s and 45s as a prop. If I use 35s, I only have the 45 as a prop.

It's all approximation anyway, but close enough, really. It gets a bit wobbly with all those prop plates, though. Gotta hit the holes just right so nothing starts rolling around. I have to make sure to not let peeking distract me from lowering things all the way with good form. Gets a little hairy every so often, specially with power cleans ... :glasses:

Vailara

I used to rack pulls to warm up (with the bar resting on the lowest setting) but obviously you don't want to do that for your final set. I have tried putting the bar on stacked plates, but that feels awkward to me. At the moment, I just lift from the floor no matter what size of plates I'm using (or even if I'm only lifting the bar). I don't know if that's a good thing to do or not, so can't recommend it but it's the easiest solution for me at the moment.

Vailara

I've just come across the article - the author says it might be beneficial to sometimes lift lighter weights from a deficit. I suppose that's effectively what I'm doing by pulling from the floor, so I'll carry on! He does point out that good form is more difficult.

http://www.t-nation.com/free_online_article/most_recent/improve_your_pull_instantly