Deadlifting Beginner

I am the same age as you, and I don't deadlift because of possible back injuries. Just my opinion so I am sure someone will jump up and disagree, but i would stay away from them unless you plan on becoming a powerlifter...

Just had to put in here that my wife had the same fear when she first started lifting. This was primarily due to the fact that she had a very real back injury, and had spent the last five years in pain every day. Well, I finally talked her into shoving off her doctor's 'advice' and to start deadlifting. She's now up to a 205 PR at a bodyweight of 141, and her back pain has been gone for months. Granted, she was miserable the first couple of weeks, but once she got through that initial weakness, she's been pain free in the lower back.

Stand in front of the bar with your feet about shoulder width apart and with your feet pointing slightly outward.

Squat down as if you are about to jump, and allow your shins to touch the bar.

Grip the bar firmly with your hands just outside of your legs. Many of us use a mixed grip - one palm facing inward and one outward.

Allow your back to arch slightly, your shoulders pinched, chest up and butt down.

Focus on the wall or mirror directly in front of you, and ease yourself into the lift using your legs.

Once the bar is above your knees, push with your hips and glutes as if you are pushing through the bar and come to a fully erect position with your shoulders back.

Warm up with the bar. As for weight, I'd suggest starting with a weight that you can comfortably lift but enough to provide some resistance. Then as the poster above said, add weight every time.

i aree with this. I am in week 3 of heavy lifting and I hard to start low (I had a nerve injury in my left side that caused strength loss). I think the rule of thumb is lift enough weight that you are spent by the last rep (no more than 15 - but 15 reps is a good place to begin to strengthen ligaments too). So, I get to my 15th rep and feel like there is no way I can do one more. That is your indicator that you used enough weight. Up the weight every time you do the workout by 5 or 10 pounds (or more if you can) and lower the reps about every 2 weeks. (So, week 1, 15 reps till spent, week 2 15 reps but wth more weight until spent, week 3 fewer reps with even more weight - 12 is what I did and felt spent on the 12th rep.) keep that pattern.

I started with just the olympic bar (45#) and in week 3 I am deadlifting 75# for 12 reps x2 sets. I will move to 95 pounds this week for 12 reps and next week the reps go down and the weigh goes up again.

I also think you should add barbell squats

I am the same age as you, and I don't deadlift because of possible back injuries. Just my opinion so I am sure someone will jump up and disagree, but i would stay away from them unless you plan on becoming a powerlifter...

Oh, and I just had to add the following question. Can you think of a more practical use of strength than picking up heavy *kitten* things off of the ground? Most people deadlift things every day, without even thinking of it as deadlifting.

I am the same age as you, and I don't deadlift because of possible back injuries. Just my opinion so I am sure someone will jump up and disagree, but i would stay away from them unless you plan on becoming a powerlifter...

Wrong. Just so wrong.

I'm 47. And I know lots of guys older than me that deadlift. I'm going to take a shot in the dark and guess that our backs are a lot healthier than yours.

How many sets do you people in this thread do? I'm currently doing 5x5, yet with very light weights (at 15 kg atm). However, working my way up to 8 reps 5 sets seems harsh...

bump

I am the same age as you, and I don't deadlift because of possible back injuries. Just my opinion so I am sure someone will jump up and disagree, but i would stay away from them unless you plan on becoming a powerlifter...

Wrong. Just so wrong.

I'm 47. And I know lots of guys older than me that deadlift. I'm going to take a shot in the dark and guess that our backs are a lot healthier than yours.

Actually, I can max deadlift 450lbs, i just don't see any need to do it on a regular basis and put that much strain on my joints, ligament, etc

I am the same age as you, and I don't deadlift because of possible back injuries. Just my opinion so I am sure someone will jump up and disagree, but i would stay away from them unless you plan on becoming a powerlifter...

Actually, I can max deadlift 450lbs, i just don't see any need to do it on a regular basis and put that much strain on my joints, ligament, etc

You don't deadlift so you don't hurt your back yet you do deadlift 450. Good for you.

I am the same age as you, and I don't deadlift because of possible back injuries. Just my opinion so I am sure someone will jump up and disagree, but i would stay away from them unless you plan on becoming a powerlifter...

Actually, I can max deadlift 450lbs, i just don't see any need to do it on a regular basis and put that much strain on my joints, ligament, etc

You don't deadlift so you don't hurt your back yet you do deadlift 450. Good for you.

Don't and can't are two different principles

Work on perfecting your hip hinge and good form doing deads will be natural.

I want to incorporate deadlifting and I was wondering the safest amount of weight is to start. I'm 41 and 180 lbs. Pretty strong but I want to be smart about this and not cause injury. Not really sure on reps or progression either. Too much confusing info on the websites. Thanks!! :happy:

Check out Starting Strength. Rippetoe will get you to use the correct form. And start with the weight as low as you need to. Choose form over weight, every time. I started with the empty 45 lb bar propped up on crates. 2 weeks later I'm up to 95 lbs but my progression pace is slower than molasses anyway.

I am the same age as you, and I don't deadlift because of possible back injuries. Just my opinion so I am sure someone will jump up and disagree, but i would stay away from them unless you plan on becoming a powerlifter...

Ive never had any back problems and i feel pretty strong- but you never know. Thats mostly why i want to bump it up gradually until i actually feel it but im still not there yet (hence the question:)

Deads are a lift that is easy to have form lapses with. Combine that with what is usually heavier weight, the potential for injury ramps up a bit. I wouldn't recommend doing any more than 5 reps in a sets (outside of warmups). Rather than do 3 sets of 10 reps, do 10 sets of 3. It's easier to maintain your concentration and form with less reps and you still get the work volume that you'd get from doing higher reps.