Deadlifts

letjog
letjog Posts: 260 Member
in Fitness and Exercise
Forgive me for my ignorance!

I'm getting into lifting, and am developing a proper routine.

EVERYONE seems to recommend and love deadlifts.

I can't work out why. It seems like a really simple movement. Am I just not lifting heavy enough weight? I worry about looking a *kitten* in the weights area with all the men who watch me while they are bicep curling. So I want to do it properly. And I don't want to hurt myself from bad form from going too heavy.
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Replies

  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    It's very simple,but extremely effective.

    If you are finding it 'easy' then yeah, it's time to put more weight on the bar.

    There are probably 10000 articles on the internet about how to deadlift, this is a pretty good video if I remember

    http://www.youtube.com/watch?v=1nRRlk6264I
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    If you find them easy, you aren't lifting enough. Remember to power thru the legs in the start of the lift and from the back towards the top.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Deadlifts are fantastic for your core, your butt and your hamstrings.

    Work on good form, push through your heels and work up to heavy weights.

    You don't have to do hundreds. A few good heavy reps is all you need.
  • museud
    museud Posts: 3
    Deadlift is fantastic and I do it twice a week.

    Just remember:

    - Wide opposite grip
    - arch back when up straight
    - super set (start heavy low reps and go light with more reps).
  • Gunsentry
    Gunsentry Posts: 121 Member
    Deadlifts are whole body exercise.

    You work up to your heavy set with lighter weight and do one set of five reps (1x5) at your working weight and increase next session.

    Once you get heavy 1x5 is all you will want to do and you will feel drained.

    Here is how:-

    http://startingstrength.wikia.com/wiki/Deadlift_Videos
  • Aries03
    Aries03 Posts: 179 Member
    Bump
  • robin52077
    robin52077 Posts: 4,383 Member
    How much are you lifting?

    When I started I did 60 pounds to learn proper form, 80 the next week, 100 the next week, and have increased it in 5-10 pound increments over the last few months.
    I pulled a 160 the other day, new record.

    If you can do more than 5-8, it's too light. The 5th one should feel difficult, 8 near impossible. I do sets of 5. This is of course assuming you have proper form down...if not, stay lighter until you get it.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Listen to this guy: http://youtu.be/faxMik4O3Zk?t=9m40s

    You may notice he's huge, you won't get that way without huge amounts of food etc. But the point is, its not about sheer weight, its about feeling the contraction, and feeling the muscles that you are targetting and ensure they are working.
  • letjog
    letjog Posts: 260 Member
    Thanks soo much!

    I was doing the wrong grip, gfor a start... :\
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Thanks soo much!

    I was doing the wrong grip, gfor a start... :\

    You only need to do mixed grip once you start pulling heavier weights, I only use it over 80kgs.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Thanks soo much!

    I was doing the wrong grip, gfor a start... :\

    unless your grip is an issue, you don't need to have a mixed grip.

    there are lots of people who can pull well over 600 pounds with a regular grip. I can comfortably pull close to 400 that way.

    an over/under grip is great for heavy weights, but if you aren't keeping your arms locked (most beginners don't) you can tear things.
  • RAURARIKES
    RAURARIKES Posts: 41
    theyre the best for the butt
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    The guys aren't looking at you and judging you harshly. They're happy you're there and grateful for the scenery, and happy to see a woman going for it. I'm sure if you're doing ANYTHING AT ALL sub-optimally, they'll be happy to give you advice unsolicited to help your form :happy:
  • Cr01502
    Cr01502 Posts: 3,614 Member
    I'll leave this one to ol' Mark Rippetoe

    http://www.youtube.com/watch?v=MX8jgCFXYTU
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I'll leave this one to ol' Mark Rippetoe

    http://www.youtube.com/watch?v=MX8jgCFXYTU

    I watched a few EFS vids when I learned to deadlift that helped a lot. Mark's ideas for how close to get to the bar don't work well for me. I do better if the bar is further out over my toes than what he reccommends.
  • sing4me4you
    sing4me4you Posts: 88 Member
    bump
  • nadz6012
    nadz6012 Posts: 126 Member
    As a beginner, I still do stiff legged dead lifts with dumb bells. It allows me to work on keeping good form in my back without having to worry about the legs just yet. I feel it from the butt all the way down the legs. It's a great exercise.
  • mominwi419
    mominwi419 Posts: 87
    My whole body, and especially my legs, are totally spent after my deadlifts. Deadlifts are the only lift I'll do that day.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    My whole body, and especially my legs, are totally spent after my deadlifts. Deadlifts are the only lift I'll do that day.

    work on increasing your work capacity.
    deads should be taxing, but 99% of people are going to do assistance work after them.
  • mominwi419
    mominwi419 Posts: 87
    My whole body, and especially my legs, are totally spent after my deadlifts. Deadlifts are the only lift I'll do that day.

    work on increasing your work capacity.
    deads should be taxing, but 99% of people are going to do assistance work after them.

    Thanks for the unsolicited advice! >.<
  • belladonna786
    belladonna786 Posts: 1,165 Member
    It is a simple movement but it works so many muscles, when you use challenging weight (not kill yourself heavy for a beginner)
    It works your quads, hams, glutes and back.

    I started with 52lbs conservatively and am now at 132 and moving up.

    Also, I have suffered with low back pain for years. I was on pain killers and everything but since I started lifting I haven't needed to take pain medication.

    Deadlifts are fantastic do them :)
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member

    Thanks for the unsolicited advice! >.<

    Well I didn't want the OP of this thread to see that and assume it was the best idea to do some deadlifts and then walk out of the gym. not saying it's not fine on occasions, but most people are going to need some additional work, depending on their goals.

    Do what ya want, but I would personally be striving to be better conditioned.......
  • Juliejustsaying
    Juliejustsaying Posts: 2,332 Member
    bumpity bump bump.

    I'm there with you, I want to learn to deadlift too.
  • mominwi419
    mominwi419 Posts: 87

    Thanks for the unsolicited advice! >.<

    Well I didn't want the OP of this thread to see that and assume it was the best idea to do some deadlifts and then walk out of the gym. not saying it's not fine on occasions, but most people are going to need some additional work, depending on their goals.

    Do what ya want, but I would personally be striving to be better conditioned.......

    I don't just do some deadlifts and walk out of the gym. I said deadlifts were the only lifts I do on that day. Doesn't mean I don't do cardio. Generally an hour.
  • NobodyInParticular
    NobodyInParticular Posts: 352 Member
    Please be careful when going heavy. Ensure your technique is flawless. Consult a gym trainer if necessary.
    I went too heavy one day and messed up my back. Over a year later and I'm still in physical therapy for it. It's not fun.
    Very effective and a great workout. I specifically liked doing it with a shrug bar but you have to be careful.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member

    I don't just do some deadlifts and walk out of the gym. I said deadlifts were the only lifts I do on that day. Doesn't mean I don't do cardio. Generally an hour.

    My mistake. Didn't consider that you might be mixing cardio/strength training on the same days.
    Just caught me off guard, and like I said I wouldn't reccommend that to the OP. I wasn't trying to give unsolicited advice, I was concerned with helping.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Please be careful when going heavy. Ensure your technique is flawless. Consult a gym trainer if necessary.
    I went too heavy one day and messed up my back. Over a year later and I'm still in physical therapy for it. It's not fun.
    Very effective and a great workout. I specifically liked doing it with a shrug bar but you have to be careful.

    agreed. form needs to be the priority.

    herniate a disk?
  • mominwi419
    mominwi419 Posts: 87

    Thanks for the unsolicited advice! >.<

    Well I didn't want the OP of this thread to see that and assume it was the best idea to do some deadlifts and then walk out of the gym. not saying it's not fine on occasions, but most people are going to need some additional work, depending on their goals.

    Do what ya want, but I would personally be striving to be better conditioned.......

    This is what works best for ME. I have two ruptured discs in my back that WILL flare up if I lump too much lifting together.
  • thesatch88
    thesatch88 Posts: 27 Member
    ^^^ I got a pair of herniated disks too, L4-L5, and L5-S1. The more I lift, the less pain I have.

    I do have a question on deadlifts though, as I am new to this specific lift. I am currently lifting 315, and while it feels fine, i get a VERY small bend to my lower back when initiating the lift. I am not jerking at all, I get set, tighten my core, make sure my arms are fully extended, and start with the legs, but initially, my lower back curves ever so slightly. Is there a way to correct this? I am against wearing a weight belt.
  • Crowhorse
    Crowhorse Posts: 394 Member
    It's very simple,but extremely effective.

    If you are finding it 'easy' then yeah, it's time to put more weight on the bar.

    There are probably 10000 articles on the internet about how to deadlift, this is a pretty good video if I remember

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

    Thanks for the link. I was wondering what proper form was for a deadlift.

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