D E A D L I F T S

roxyyrainy123
roxyyrainy123 Posts: 44 Member
edited November 15 in Fitness and Exercise
Holy crap, so today was my first day doing deadlifts with a 40 lb bar bell :p it was wayyyyyy harder then I imagined. Quick question because I want to incorporate these in my work out every time... Should the bar bell when it's near the floor be closer to my toes or my ankles. Watching videos they're full frontal so I can't see, but I noticed when it's further out towards my toes my core literally shakes when rising up. I know form is important so help lol!! :#
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Replies

  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    When you pull the bar up you should be in danger of hitting your shins. Don't of course but pull it up close enough so that it's a thought. Keep it close to your body as possible.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    I cannot remember any of the good youtube links to show you. I also do not really know what you are asking? I would say post a video of you dead lifting for form check.

    Also form should technically be the number one priority over actually weight lifted.
  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    _Waffle_ wrote: »
    When you pull the bar up you should be in danger of hitting your shins. Don't of course but pull it up close enough so that it's a thought. Keep it close to your body as possible.

    Ok awesome that's what I was asking. The other way felt I was doing something "off".. I'll try and start and finish closer to my shins. Thanks :)
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited March 2015
    roll it up your shins. Pull in and up. Wear long socks, bruised shins mean you are doing it right. You probably wont be able to pull "in" that much without any weight on it, you'll fall over backwards, but if you do then you are doing it right. get some weight on it, to counterbalance.
  • jkwolly
    jkwolly Posts: 3,049 Member
    http://stronglifts.com/deadlift/
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    Pretty much everyone eventually bumps their shins. Some people wear long socks on deadlift day for this very reason. If you keep it away from your body you're going to have your center of gravity off and while you can get away with it on lighter weight it could eventually give you an issue with your back.

  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    mark rippetoe explaining deadlifts. it shows all kinds of angles.

    https://www.youtube.com/watch?v=tfYez7-h55c

    also, you shouldn't be doing them every work out.
  • keithcw_the_first
    keithcw_the_first Posts: 382 Member
    Start with the bar over the laces of your shoes. When you bend over to grab it it should nearly be touching your shins, or actually touching them.

    Then drop your hips slightly (but not as much as a squat), tighten your lats and pull the bar up in a straight line. It may (will) bump your shins on the way up and will rest on your quads when you lock it out.
  • jmc0806
    jmc0806 Posts: 1,444 Member
    keithcw_the_first wrote: »
    Start with the bar over the laces of your shoes. When you bend over to grab it it should nearly be touching your shins, or actually touching them.

    Then drop your hips slightly (but not as much as a squat), tighten your lats and pull the bar up in a straight line. It may (will) bump your shins on the way up and will rest on your quads when you lock it out.

    this, Stronglifts explains it the same way. Bar over the middle of your foot and bend your legs until your shins are just about touching

  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    Capt_Apollo wrote: »
    mark rippetoe explaining deadlifts. it shows all kinds of angles.

    https://www.youtube.com/watch?v=tfYez7-h55c

    also, you shouldn't be doing them every work out.

    Thanks for this! What is the reason for not doing them every work out? Will they become ineffective?
  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    Awesome advice, thanks guys :D
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    I think they meant, not to do them every day. Lifting weights requires some recovery time before you lift again. I’d recommend a full body program 3 times per week that includes deadlifts.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    roxyyrainy123 wrote: »
    Capt_Apollo wrote: »
    mark rippetoe explaining deadlifts. it shows all kinds of angles.

    https://www.youtube.com/watch?v=tfYez7-h55c

    also, you shouldn't be doing them every work out.

    Thanks for this! What is the reason for not doing them every work out? Will they become ineffective?

    Deadlifts are possibly the most stressful lift there is. You will eventually run into recovery issues doing them every workout. Almost every beginner program on the planet only prescribes them once a week. Even people who do them 2x a week (like me) will do one heavy day and one volume day.
  • jmc0806
    jmc0806 Posts: 1,444 Member
    It's more the fact that if you get up there in weight, you wont progress as much if you're doing it every workout because you wont have enough time to recover. You'll be too tired and need extended rest periods at some point. I usually have to take a week off from deadlifts to recover sometimes.
  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    AllanMisner wrote: »
    I think they meant, not to do them every day. Lifting weights requires some recovery time before you lift again. I’d recommend a full body program 3 times per week that includes deadlifts.
    Got it, that's what I'm doing now roughly 3-4 full body workouts a week.
  • TR0berts
    TR0berts Posts: 7,739 Member
    roxyyrainy123 wrote: »
    Thanks for this! What is the reason for not doing them every work out? Will they become ineffective?


    It's because they tend to be VEEEEERRRRY taxing for most people. In the beginning, you might be able to get away with it. But when the load starts getting considerably heavier, you're likely going to need the extra rest for your posterior chain.

    There are a few programs that have you DL every time. But those, I'm pretty sure, are designed with "chemical enhancement" in mind.

  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    DopeItUp wrote: »
    roxyyrainy123 wrote: »
    Capt_Apollo wrote: »
    mark rippetoe explaining deadlifts. it shows all kinds of angles.

    https://www.youtube.com/watch?v=tfYez7-h55c

    also, you shouldn't be doing them every work out.

    Thanks for this! What is the reason for not doing them every work out? Will they become ineffective?

    Deadlifts are possibly the most stressful lift there is. You will eventually run into recovery issues doing them every workout. Almost every beginner program on the planet only prescribes them once a week. Even people who do them 2x a week (like me) will do one heavy day and one volume day.

    This makes sense. This was my first day doing them and I'm amazed how effective they are, but I didn't put into consideration I will eventually be increasing the weight amount.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited March 2015
    roxyyrainy123 wrote: »
    AllanMisner wrote: »
    I think they meant, not to do them every day. Lifting weights requires some recovery time before you lift again. I’d recommend a full body program 3 times per week that includes deadlifts.
    Got it, that's what I'm doing now roughly 3-4 full body workouts a week.

    Make sure you're not lifting on back to back days with a full body program. The benefits that come with lifting come with the rest and recovery...the exercise is just the catalyst.

    If you're doing heavy dead lifts, they will be extremely taxing on your CNS which is why it isn't recommended to do them every workout. As has been noted, pretty much any beginner program is only going to have you do them once per week.

    I personally don't do traditional dead lifts for volume work...if I'm going to do volume work I tend towards straight leg deads or I might do some snatch grip or clean grip deads at a lower weight just to work on velocity. I do know people who do traditional dead lifts for volume, but that will blow you up too if you were doing it every time out.
  • Brownsbacker4evr
    Brownsbacker4evr Posts: 365 Member
    edited March 2015
    What is the reason for not doing them every work out? Will they become ineffective?



    That's because you'll be hitting that same area and not allowing proper time for recovery. If you need to practice the form itself, go with an empty barbell bar or a broom stick. When you do your deadlifts as part of your actual routine, start off with a low-weight/high-rep warm-up set.

  • yazzy716
    yazzy716 Posts: 2
    everyone body bodies are different. I do my heaviest leg and glute once a week i deadlift 90lbs right now.i notice just buy doing it 1 a week i see a bigg difference. make sure your getting enough protein before and after to recovery the muscle. The other days i use lighter weigths if im doing legs and glutes.
  • codehandle
    codehandle Posts: 12 Member
    edited March 2015
    I dread the DeadLift. I'm doing StrongLifts 5x5 and I do warmup work. My warmup is 135lbs now... I walk up to the bar and say to myself... "Oh Lord Almighty, this is my *warm up* weight."

    I'm so glad my program is only one set of 5 on alternating 'B' workout days (with a warmup weight raised 3 times).

    The deadlift is so easy for me to get wrong and so important for me to keep correct form on, that the one time I missed a rep, I deloaded 20lbs. I've only been lifting since January but I know I should be able to move 2 times my bodyweight as a raw and natural lifter. I'm in no rush and I'm not thinking I'll ever compete, so it's more important to me to avoid injury. I think if you're like me and lifting for either personal reasons or lifting for weight management help... avoiding injury is probably the biggest concern.

    But, yeah. Of all the lifts I enjoy the back loaded squat the most (and the squat has given me the most personal benefit for posture and mobility). The bench press is the easiest for me to injure myself on. The OverHead press is the hardest form me to go heavy on. And, that Pendlay Row is the hardest for me to keep form on... I'll actually have to start doing mobility exercises on non-lifting days to loosen up enough to avoid engaging my spinal erectors too much.

    I am no expert but I would think if you want to do *more* add dips and chin-ups or maybe some type of dumbbell or kettlebell work. You would have to literally pay me cash to deadlift my full working weight more than one set of five every four days. Now... my warm up weight? That's actually starting to feel really easy... so I've got that going for me which is nice.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    DopeItUp wrote: »
    roxyyrainy123 wrote: »
    Capt_Apollo wrote: »
    mark rippetoe explaining deadlifts. it shows all kinds of angles.

    https://www.youtube.com/watch?v=tfYez7-h55c

    also, you shouldn't be doing them every work out.

    Thanks for this! What is the reason for not doing them every work out? Will they become ineffective?

    Deadlifts are possibly the most stressful lift there is. You will eventually run into recovery issues doing them every workout. Almost every beginner program on the planet only prescribes them once a week. Even people who do them 2x a week (like me) will do one heavy day and one volume day.

    This. My current training cycle has me pull three times one week, and only once and light the next. Last week on the third deadlift session my coach had me throw in the towel halfway through deads since it was obvious my nervous system had had enough.

  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    yazzy716 wrote: »
    everyone body bodies are different. I do my heaviest leg and glute once a week i deadlift 90lbs right now.i notice just buy doing it 1 a week i see a bigg difference. make sure your getting enough protein before and after to recovery the muscle. The other days i use lighter weigths if im doing legs and glutes.

    Yazzy doing 90lbs do you shake at all while rising? How will I know when to increase my weights? Deadlifts seem to respond well with my body because my other core exercises (planks, spider planks, and medicine ball leg lifts) are not giving me the burn I once loved. So I decided to add some weight. Also, would you know if weighted glute bridges are effective with a barbell.. Are they worth doing on glute and leg day??
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited March 2015
    you should not be shaking while you are lifting. Make sure you engage all your muscles, glutes, hams, core, lats everything before you lift. Take a few minutes standing there, engaging your body, and then keep that tightness as you drop into position. This is a big deal to learn and if you can get your whole body tight , you'll get the full benefit of deads.

    and weighted glute bridges are awesome, i do them often in my leg program.
  • KingRat79
    KingRat79 Posts: 125 Member
    roxyyrainy123 wrote: »
    yazzy716 wrote: »
    everyone body bodies are different. I do my heaviest leg and glute once a week i deadlift 90lbs right now.i notice just buy doing it 1 a week i see a bigg difference. make sure your getting enough protein before and after to recovery the muscle. The other days i use lighter weigths if im doing legs and glutes.

    Yazzy doing 90lbs do you shake at all while rising? How will I know when to increase my weights? Deadlifts seem to respond well with my body because my other core exercises (planks, spider planks, and medicine ball leg lifts) are not giving me the burn I once loved. So I decided to add some weight. Also, would you know if weighted glute bridges are effective with a barbell.. Are they worth doing on glute and leg day??

    Hi its probably best to get yourself on a good program and follow it, it will then guide you through increasing the weight. something like starting strength is a good option. most beginner programs will have you adding weight to the bar every workout.
  • mkakids
    mkakids Posts: 1,913 Member
    I think that if you are shaking, you may need to check your form. I'm not an expert though and I have never had that issue, personally.

    I currently deadlift 185#, 1x a week.
  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    SonyaCele wrote: »
    you should not be shaking while you are lifting. Make sure you engage all your muscles, glutes, hams, core, lats everything before you lift. Take a few minutes standing there, engaging your body, and then keep that tightness as you drop into position. This is a big deal to learn and if you can get your whole body tight , you'll get the full benefit of deads.

    and weighted glute bridges are awesome, i do them often in my leg program.

    Okay got it. Near the end of my reps my quads and core start shaking. So if I do 12 deadlifts the last 2 are shaky. And nice about the glute bridges. It looked a bit awkward but if it works I'm game. Thanks :D
  • kjm3579
    kjm3579 Posts: 3,974 Member
    I also use StrongLifts 5x5 -- you should take a look at their workout schedule to see how to alternate lifting on different days to properly allow for recovery -- I fill in between days with cardio.
  • Wubbie05
    Wubbie05 Posts: 16 Member
    I hope you don't mind me jumping in on your thread, I was doing deadlifts today as well. I just LOVE them. But, my question is, do you need to bring the bar all the way back down to the ground? I've read about Romanian Deadlifts and Stiff Leg Deadlifts and I am not sure if one or both, you bring the bar back to the ground, if you're supposed to or not.
    This link I found had interesting info about the two, but I could not find if it said to bring the bar back to the ground. Currently, I am doing 60lbs, and stopping close to the ground, but not all the way.
    http://www.bodyrecomposition.com/training/rdl-vs-sldl.html/
  • roxyyrainy123
    roxyyrainy123 Posts: 44 Member
    kjm3579 wrote: »
    I also use StrongLifts 5x5 -- you should take a look at their workout schedule to see how to alternate lifting on different days to properly allow for recovery -- I fill in between days with cardio.

    I'm going to check out the work out schedule for sure. You're the 10th person that has mentioned this. It must be a good guideline :agree:
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