Deadlift advice
digidoomed
Posts: 151 Member
Hi! So recently I've been incorporating deadlifts and I'm confident with my form. I just started, so I'm not going that heavy in weight, but I have a question. I usually rack two 10lb plates on each side and then a 25 on each side for my last set. However, I'm pretty short & put the bar up on a step platform as seen in the picture, because I noticed when I just do it on the floor(i can't even get my feet under the bar with the 10lb plates and I keep the platform there for the 25lbs) that I have issue with lift off and my back is more likely to round. Just wondering of anyone else has to set their deadlits up like this, if it's normal for my height (5'2) and if im robbing my gains 
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Replies
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I am not sure why you can't get under the bar properly with the 10 lb plates, but put the 25s on first and your problem is solved.2
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MelissaPhippsFeagins wrote: »I am not sure why you can't get under the bar properly with the 10 lb plates, but put the 25s on first and your problem is solved.
With the 10lbs plates I can't properly get my feet under the bar. when I do the 25lbs plates I can, but im worried about how I seem to have to stretch to get the bar back on the ground when im coming down on the lift since I dont use the platform when I put the 25lbe plates on1 -
I purposefully use small plates so I have further to lift - it has made me stronger in getting the weight off the floor. If you have the right set up position you shouldn't have a problem getting down without a rounded back - perhaps get a trainer to help you?0
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I feel like people arent understanding me. when I use 10lb plates, the bar isnt even that high off the ground. I cant even shimmy my feet under it1
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That is fine to stack up the plates or use something to set them on. Ideally the gym would have training plates or bumper plates which are ten lbs in weight but similar size to 45s. The bar for deadlift should be up mid shin for the starting point. The smaller 10s and even some 25s don’t have the diameter (or maybe it is circumference)... basically the size is off if don’t have Olympic plates or training plates that are of proper size for the lift.5
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digidoomed wrote: »I feel like people arent understanding me. when I use 10lb plates, the bar isnt even that high off the ground. I cant even shimmy my feet under it
How big are your feet?
I can't say I understand as they don't look that small in the picture..2 -
DawnEmbers wrote: »That is fine to stack up the plates or use something to set them on. Ideally the gym would have training plates or bumper plates which are ten lbs in weight but similar size to 45s. The bar for deadlift should be up mid shin for the starting point. The smaller 10s and even some 25s don’t have the diameter (or maybe it is circumference)... basically the size is off if don’t have Olympic plates or training plates that are of proper size for the lift.
These are the 10lb plates they have. When I use just these, the bar is where it is in the picture so you can see the issue im having there and why I use the platforms. Is this a better visual? With the platform, im set mid shin0 -
Bumper plates are the only other solution to the problem until you hit 135 for warm-ups.3
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deputy_randolph wrote: »Bumper plates are the only other solution to the problem until you hit 135 for warm-ups.
Can you please explain what you mean by that? Is there a difference between bumper plates and the weightss that are on the racks? Sorry, I'm new to the termonology0 -
Big "rubbery" looking plates that are the same size (diameter/height) as a standard iron 45 plate (bumpers are in 10, 25, 35, 45lbs and kgs too). Does your gym have something that looks like that?0
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deputy_randolph wrote: »Big "rubbery" looking plates that are the same size (diameter/height) as a standard iron 45 plate (bumpers are in 10, 25, 35, 45lbs and kgs too). Does your gym have something that looks like that?
No, we dont have bumper plates then, just the regular circular weights you'd use for squats/bench/whatever. That's why I was using those platforms to get some height for the bar. Im just wondering if this is acceptable. I understand once I get to 135 that wont be a problem0 -
digidoomed wrote: »DawnEmbers wrote: »That is fine to stack up the plates or use something to set them on. Ideally the gym would have training plates or bumper plates which are ten lbs in weight but similar size to 45s. The bar for deadlift should be up mid shin for the starting point. The smaller 10s and even some 25s don’t have the diameter (or maybe it is circumference)... basically the size is off if don’t have Olympic plates or training plates that are of proper size for the lift.
These are the 10lb plates they have. When I use just these, the bar is where it is in the picture so you can see the issue im having there and why I use the platforms. Is this a better visual? With the platform, im set mid shin
I'd take your lifting shoes off (if that's what they are) and go from the floor - I think that would help you get stronger off the bottom then heavier/bigger weights higher off the floor will feel easier.1 -
Raising the bar is better that rounding the back. If you're starting with the weight below the knee you'll be fine6
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Could be wrong on this so don't take my word as gospel.
I think you're "supposed to" DL heavy, in part because the 45 pound plates lift the bar high enough for you to work with. If you're not able to go that heavy, raising the bar up on blocks like you've done is the suggested workaround. I swear that advice used to be part of the StrongLifts 5x5 page on DL, but I couldn't find it to reference right now.
Rounding your back while you lift heavy loads your spine unevenly and you can herniate a disc that way. Avoiding that is good.5 -
I determined where the bar would be using 45 lb plates, then my hubby put together a couple of wood blocks that bring the bar to the correct height for the largest plate I use. Works good. I chose not to use step platforms out of concern for cracking them with repeated use5
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It's not your height that's the issue, it's the height of the bar and where it sits due to the size of the plates you're using. A standard deadlift is set up from the height of the 45lb/20kg plates, which are higher than those you have there. If you can, walk up to a bar that has 45's loaded each side, stand close to it and see where the bar is against your shins. That should be your standard deadlift height.
If you are not yet at that weight, and there are no bumpers (lighter weights that are the same size as the 45's) then I would definitely raise the bar up higher as it seems you are doing.
By having the bar lower down closer to the ground it mimics more of a deficit deadlift, which is a legit lift but does tend to make it harder to keep your back from rounding.6 -
I don't think there's anything wrong with what you are doing. I wouldn't use plastic steps tho, maybe some wood blocks with a v notch would be better. Also, since for your last lift you go up to 135 anyway, why don't you just take off the tens and put 45s on?0
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It's fine to do what you are doing. Here's an article related to this topic:
https://www.t-nation.com/training/deadlifts-dirty-secret
I don't have 45s at home. My biggest plates are 35s, which are about 4" smaller in diameter (2" smaller in radius) than 45s. I used to stack them on plates (cement filled plates) and now stack them on horse mats to make raise the bar generally equal to where it would be with 45s.1 -
That's fine to do what you're doing and people often raise the bar up to where it would be if 45lb plates were on there. But I agree with others that maybe use something more substantial than those steps because I would worry about damaging them. Although I do deadlifts with 35lb plates from the ground
this thread is making me think I need to raise them up a little 1 -
digidoomed wrote: »These are the 10lb plates they have. When I use just these, the bar is where it is in the picture so you can see the issue im having there and why I use the platforms. Is this a better visual? With the platform, im set mid shin
If it is just those small tens then yes, you are fine with setting up on blocks or creating a platform.0 -
mutantspicy wrote: »I don't think there's anything wrong with what you are doing. I wouldn't use plastic steps tho, maybe some wood blocks with a v notch would be better. Also, since for your last lift you go up to 135 anyway, why don't you just take off the tens and put 45s on?
I haven't gone to 135 yet. I think i just worded that part wrong. When I put the 25lb plates on, I take the two 10lbs off. I substitute the 25 on my last set just to try and build up my strength on the way to 1352 -
I think the steps are fine at this weight. Even at 135 they should be fine, assuming the OP's isn't standing tall and letting them drop.1
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digidoomed wrote: »mutantspicy wrote: »I don't think there's anything wrong with what you are doing. I wouldn't use plastic steps tho, maybe some wood blocks with a v notch would be better. Also, since for your last lift you go up to 135 anyway, why don't you just take off the tens and put 45s on?
I haven't gone to 135 yet. I think i just worded that part wrong. When I put the 25lb plates on, I take the two 10lbs off. I substitute the 25 on my last set just to try and build up my strength on the way to 135
Ahh! I get ya!0 -
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Instead of using those step platforms, stack plates on top of one another.2
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I think the steps are fine at this weight. Even at 135 they should be fine, assuming the OP's isn't standing tall and letting them drop.
Well, sometimes a DL can come down a little hard. And having that weight land in one small spot under the plate (probably about 2 square inches) vs being distributed over a larger area the size of a shoe (20-30 sq inches) can make a big difference in how it hold us over the long haul. If you're using gym equipment, which it appears OP is, it is considerate to use it as intended. Step platforms are not intended for weight platforms. If it's your own equipment, then it's ok to take the risk.
I've not broken a step platform, but in "my life" in general, I've seen a lot of things crack and break because they were subjected to a bit more stress than intended. Just sayin.0 -
I started like this because my old gym didn't have bounce plates so I had tiny wee plates. I used to lift up from the rack (the squat rack and low bar for deadlifts) and then walk the bar out of the rack, do my set and then walk it back to the rack.
I saw progress very quickly!0 -
Get a pair of 5lb bumper plates.
They're the size of full size plates, but they're only 5 lbs.
Best thing a beginner can do.0 -
My workout plan has me starting with deadlifts off blocks, supposed to be easier for progressive training. Then progress to off the floor. Also because if you start with less than 135 it won't be full height without bumper plates. The authors of the book I follow seem to think it should be on blocks if you aren't to 135 yet, so I'm okay with that. Technically, I haven't done it yet it's literally in my next workout.
I've seen people at my gym use the power rack and set the safety's really low and use that. We have bumper plates though so I plan to use those instead.0
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