Deadlifting question..

marrrisa
marrrisa Posts: 44 Member
edited November 15 in Fitness and Exercise
I've deadlifted a few times before, but usually stuck with single leg/double leg deadlifts with dumbbells.

I'm following a fitness program now that does require more intense deadlifts, usually using the squat rack.

My lower body is decently strong and can support the weight I'm trying to lift, but my issues is my upper body! It isn't strong enough to hold the weight I'm trying to deadlift for my legs.

I'm not sure if it is just improper form or what.. but I feel like if I reduce the weight, then I'm not working out my lower body as well (my main goal).

Does anyone have any recommendations or advice? Thanks!

Replies

  • LeoT0917
    LeoT0917 Posts: 206 Member
    If you're not sure about form, I would engage a personal trainer that specializes in weight training, even if it's only for one session, to work with you on proper form and helping to develop a plan to meet your goals.
  • marrrisa
    marrrisa Posts: 44 Member
    I actually did have a personal trainer check my deadlift form a few weeks ago. She thought it looked fine, but I also wasn't lifting very much weight at the time, so I don't know if that might compromise my form.

    Obviously when I was showing form with lighter weights, it wasn't too heavy for my upper body! :/

    Thank you for that advice though!
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    If you are using the olympic bar and plates to deadlift and are not lifting a full plate (135lbs), prop your weight up by using other plates to the appropriate height. Anything under 135lbs can be awkward because the weight is not at the appropriate height.

    It should be about mid shin height.

    The deadlift engages your full posterior chain, so your entire body should be tight when you are getting set up. If your upper body cannot hold the weight...then maybe you are using too much of your upper body for the lift. You shouldn't start the lift with your back...start it with your legs.

    Make sure your back is neutral...no rounding.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    Deadlift is intended to target your back, so your legs shouldn't be doing the heavy work on that movement. Chose a weight that sufficiently engages your back muscles with good form.

    Squats for legs.
  • marrrisa
    marrrisa Posts: 44 Member
    samanthaluangphixay wrote: »
    If you are using the olympic bar and plates to deadlift and are not lifting a full plate (135lbs), prop your weight up by using other plates to the appropriate height. Anything under 135lbs can be awkward because the weight is not at the appropriate height.

    It should be about mid shin height.

    The deadlift engages your full posterior chain, so your entire body should be tight when you are getting set up. If your upper body cannot hold the weight...then maybe you are using too much of your upper body for the lift. You shouldn't start the lift with your back...start it with your legs.

    Make sure your back is neutral...no rounding.

    Ohh okay I'll try that! I don't use the full plates, so that might be part of the problem. I do think I go a little lower than necessary. I'll try that next time and see if it helps.

    I don't think I really use my upper body for the lift, it is just holding on to the darn weight for multiple reps/sets.

    Thank you though - I will use your advice!!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    marrrisa wrote: »
    samanthaluangphixay wrote: »
    If you are using the olympic bar and plates to deadlift and are not lifting a full plate (135lbs), prop your weight up by using other plates to the appropriate height. Anything under 135lbs can be awkward because the weight is not at the appropriate height.

    It should be about mid shin height.

    The deadlift engages your full posterior chain, so your entire body should be tight when you are getting set up. If your upper body cannot hold the weight...then maybe you are using too much of your upper body for the lift. You shouldn't start the lift with your back...start it with your legs.

    Make sure your back is neutral...no rounding.

    Ohh okay I'll try that! I don't use the full plates, so that might be part of the problem. I do think I go a little lower than necessary. I'll try that next time and see if it helps.

    I don't think I really use my upper body for the lift, it is just holding on to the darn weight for multiple reps/sets.

    Thank you though - I will use your advice!!

    Yes, prop it up...

    Also, start doing exercises to strengthen your grip as that sounds like the bigger issue...
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    It could be a limitation on grip strength or even how you are holding the bar. Below is a good article on how to adequate do a DL.

    http://www.strongerbyscience.com/how-to-deadlift/

  • pkalbro
    pkalbro Posts: 1 Member
    I have used the farmer carry to help strengthen my grip - it has helped. Maybe something to add in to your program? I'm not a trainer, but have worked with some great ones and they supported this exercise for many reasons.
  • Keladelphia
    Keladelphia Posts: 820 Member
    marrrisa wrote: »
    samanthaluangphixay wrote: »
    If you are using the olympic bar and plates to deadlift and are not lifting a full plate (135lbs), prop your weight up by using other plates to the appropriate height. Anything under 135lbs can be awkward because the weight is not at the appropriate height.

    It should be about mid shin height.

    The deadlift engages your full posterior chain, so your entire body should be tight when you are getting set up. If your upper body cannot hold the weight...then maybe you are using too much of your upper body for the lift. You shouldn't start the lift with your back...start it with your legs.

    Make sure your back is neutral...no rounding.

    Ohh okay I'll try that! I don't use the full plates, so that might be part of the problem. I do think I go a little lower than necessary. I'll try that next time and see if it helps.

    I don't think I really use my upper body for the lift, it is just holding on to the darn weight for multiple reps/sets.

    Thank you though - I will use your advice!!

    If just holding the bar and not form is your issue (other than working to build grip strength) you could use a mixed grip (one hand facing each way) or lifting straps.
  • marrrisa
    marrrisa Posts: 44 Member
    psuLemon wrote: »
    It could be a limitation on grip strength or even how you are holding the bar. Below is a good article on how to adequate do a DL.

    http://www.strongerbyscience.com/how-to-deadlift/

    Thank you for this article! I just read the portion on deadlifts and learned about 4 parts that I could improve on...

    Also I think those of you who mentioned grip strength are definitely correct. That, and it appears I've been gripping it wrong anyway :neutral: lol.

    Wonderful advice from everyone - thank you so much! I'm excited to try deadlifts again with this knowledge.
  • rybo
    rybo Posts: 5,424 Member
    So was it only a matter of grip strength? Or also having trouble pulling from the ground?
  • Sara1791
    Sara1791 Posts: 760 Member
    I've never used the squat rack for deadlifts. Is there a benefit to this?
  • marrrisa
    marrrisa Posts: 44 Member
    Yes I think I will be trying the mixed grip next!

    --

    I believe it might be a matter of grip strength & grip style. I'm not sure, I'll have to do trial and error to figure it out.

    __

    I just used the squat rack because I go to a small gym that doesn't have large open areas for deadlifting.

  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Sara1791 wrote: »
    I've never used the squat rack for deadlifts. Is there a benefit to this?

    Some gyms don't have a dedicated deadlift area. At my gym you have to do them in the power racks.
  • Sara1791
    Sara1791 Posts: 760 Member
    marrrisa wrote: »
    Yes I think I will be trying the mixed grip next!

    --

    I believe it might be a matter of grip strength & grip style. I'm not sure, I'll have to do trial and error to figure it out.

    __

    I just used the squat rack because I go to a small gym that doesn't have large open areas for deadlifting.
    TresaAswegan wrote: »
    Sara1791 wrote: »
    I've never used the squat rack for deadlifts. Is there a benefit to this?

    Some gyms don't have a dedicated deadlift area. At my gym you have to do them in the power racks.

    Thanks! I thought I was missing a technique.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    kwtilbury wrote: »
    Deadlift is intended to target your back, so your legs shouldn't be doing the heavy work on that movement. Chose a weight that sufficiently engages your back muscles with good form.

    Squats for legs.

    what? . Please dont use your back when DL except to hold the weight, even though its a full body lift its not really a back exercise, you will hurt your back if you use your back muscles for the lift. use your legs and glutes to power the lift. there are other safer exercises for the back
  • rybo
    rybo Posts: 5,424 Member
    SonyaCele wrote: »
    kwtilbury wrote: »
    Deadlift is intended to target your back, so your legs shouldn't be doing the heavy work on that movement. Chose a weight that sufficiently engages your back muscles with good form.

    Squats for legs.

    what? . Please dont use your back when DL except to hold the weight, even though its a full body lift its not really a back exercise, you will hurt your back if you use your back muscles for the lift. use your legs and glutes to power the lift. there are other safer exercises for the back

    Wow, I can't believe no one saw this until you did. Glad you pointed it out.
  • lorrpb
    lorrpb Posts: 11,463 Member
    kwtilbury wrote: »
    Deadlift is intended to target your back, so your legs shouldn't be doing the heavy work on that movement. Chose a weight that sufficiently engages your back muscles with good form.

    Squats for legs.

    Whaaat? My trainer has always said deadlift with legs, not back!

    OP, consider that total body balance is a good thing. Women tend to be weaker in upper body. I've found that my upper body has gotten stronger along with my lower body as I've gradually progressed my DL.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    SonyaCele wrote: »
    kwtilbury wrote: »
    Deadlift is intended to target your back, so your legs shouldn't be doing the heavy work on that movement. Chose a weight that sufficiently engages your back muscles with good form.

    Squats for legs.

    what? . Please dont use your back when DL except to hold the weight, even though its a full body lift its not really a back exercise, you will hurt your back if you use your back muscles for the lift. use your legs and glutes to power the lift. there are other safer exercises for the back

    Yes!! This! DL is a compound lift.

    OP are your glutes activating? If not, it would be worth to check out glute activation exercises. Also, the arms shouldn't be doing any lifting per se, they're acting as "ropes" to hold the bar.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    marrrisa wrote: »
    Also I think those of you who mentioned grip strength are definitely correct. That, and it appears I've been gripping it wrong anyway :neutral: lol.

    the fact that you asked a trainer who said you were 'fine' but apparently missed something as visible as a 'wron'g' grip . . . makes me think that you could still collect useful feedback by looking around for a second opinion on what you could change.

  • distinctlybeautiful
    distinctlybeautiful Posts: 1,041 Member
    In case you need any more tips, I found this website super helpful even though I'm not following the Stronglifts program: https://stronglifts.com/deadlift/
    cerise_noir wrote: »
    Also, the arms shouldn't be doing any lifting per se, they're acting as "ropes" to hold the bar.

    What I found helpful in getting this part down is to pull so that my arms are tight as part of my setup. That way when I'm actually lifting, there's nothing else for them to do (i.e., no more pulling).
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