Proper deadlifting techniques??

NumberSixx · 13-Mar-08, 03:42 PM

Ok I am beginner to weight training on a whole, I have to do deadlifts everyday as instructed by the gym instructor. How he showed me to do is using the back to lift the weights. Now I was told as a child growing up not to use the back when lifting heavy weights. With that in mind I wondered how he was using his back to lift such heavy weights. Saw some deadlifting vids on youtube which was completely different from what I was doing. Could somebody please explain what is the proper way to deadlift. Thanks very much.

Sixx

getaway · 13-Mar-08, 07:00 PM

deadlifts everyday? whats the point of that, no muscle will grow. http://www.discussfitness.com/forums...ion-22343.html

westside24 · 13-Mar-08, 07:55 PM

Yea I wouldnt dead lift every day, once maybe twice a week. or 3 times if your doing full body routines...

To answer your question theres different ways to deadlift.

Straightleg deadlifts is exactly what it sound like, keeping your legs straight.
regular deadlift you squat all the way down til your legs are parallel.

in either case the lower back has to be straight and chest out the entire time. it does require use from the back (alot) especially when straight legging, but the initial pull should be from the legs and hips then lower back then traps.

NumberSixx · 14-Mar-08, 07:33 AM

Quote:

Originally Posted by westside24

Yea I wouldnt dead lift every day, once maybe twice a week. or 3 times if your doing full body routines...

To answer your question theres different ways to deadlift.

Straightleg deadlifts is exactly what it sound like, keeping your legs straight.
regular deadlift you squat all the way down til your legs are parallel.

in either case the lower back has to be straight and chest out the entire time. it does require use from the back (alot) especially when straight legging, but the initial pull should be from the legs and hips then lower back then traps.

Oh I see, forgot to mention that I do 3 sets of 10 reps using 10lbs weights everyday. Now I am reading that it's not good or wise to do deadlifts everyday why is that so??

**minime** · 14-Mar-08, 08:00 AM

NumberSixx : for now you are just learning, and using extrememly light weights. I see no problem with you doing this each day. I suspect it was a stiff legged deadlift that you were instructed to do, this is a hamstring exercise primarily.

For a conventional deadlift the barbell rests on the floor. When about to begin the lift one must focus on having a straight back (no rounding) calves/shins as adjacent to the floor as the body will allow, shoulders set slightly in front of the bar.

The beginning of the lift utilises the legs : the angle of the back does not change until the barbell passes the knees. At this point, your legs are pretty much straight and your back must come into play to finish the pull.

Although deadlifts hurt my legs, it is my back that suffers the most the next day! The deadlift is primarily a back exercise I believe.

The most important thing I think is to keep a solid core : lose your back arch and you may be in trouble, especially when you begin to work with higher weights.

For now, work on your form for regular deadlifts with a light pole.

NumberSixx · 14-Mar-08, 08:49 AM

Quote:

Originally Posted by minime

NumberSixx : for now you are just learning, and using extrememly light weights. I see no problem with you doing this each day. I suspect it was a stiff legged deadlift that you were instructed to do, this is a hamstring exercise primarily.

For a conventional deadlift the barbell rests on the floor. When about to begin the lift one must focus on having a straight back (no rounding) calves/shins as adjacent to the floor as the body will allow, shoulders set slightly in front of the bar.

The beginning of the lift utilises the legs : the angle of the back does not change until the barbell passes the knees. At this point, your legs are pretty much straight and your back must come into play to finish the pull.

Although deadlifts hurt my legs, it is my back that suffers the most the next day! The deadlift is primarily a back exercise I believe.

The most important thing I think is to keep a solid core : lose your back arch and you may be in trouble, especially when you begin to work with higher weights.

For now, work on your form for regular deadlifts with a light pole.

ok will do...........I think LiftGirl said that doing deadlifts combined with squats works the abs as well, is this corrrect??

**LiftGirl** · 14-Mar-08, 10:07 AM

Quote:

Originally Posted by NumberSixx

ok will do...........I think LiftGirl said that doing deadlifts combined with squats works the abs as well, is this corrrect??

DLs and squats are indeed a great core workout.

westside24 · 14-Mar-08, 03:05 PM

Quote:

Originally Posted by NumberSixx

Oh I see, forgot to mention that I do 3 sets of 10 reps using 10lbs weights everyday. Now I am reading that it's not good or wise to do deadlifts everyday why is that so??

Minime is, right, since you using such light wieght and just beginning, then fine I guess... but after you start progressing, you will not do any of the same exercise or body part day after day.... you will do the same exercises maybe every other days or every 2 days, or you will use a split routine breaking the week down into certain body parts on each day.

Otherwise you will not give your muscles a chance to heal and rest, and they will not grow.

NumberSixx · 14-Mar-08, 03:14 PM

Quote:

Originally Posted by westside24

Minime is, right, since you using such light wieght and just beginning, then fine I guess... but after you start progressing, you will not do any of the same exercise or body part day after day.... you will do the same exercises maybe every other days or every 2 days, or you will use a split routine breaking the week down into certain body parts on each day.

Otherwise you will not give your muscles a chance to heal and rest, and they will not grow.

ok cool.............learning something new everyday. This site is great meng

NumberSixx · 14-Mar-08, 03:35 PM

one other question, I see some lifters using mixed grips when DLing. Is that the proper way or I can grip it with my palms facing me??

**minime** · 14-Mar-08, 03:42 PM

grip with palms away (clean grip) for now. When you get into heavy 1 rep max territory, then it may be time to utilise the mixed grip. Best to practice with overhand and use that grip always for warmups and lighter sets.

yes in all major lifts such as the DL, the core is your 'stabilizer'. This means that of course the lifts work your core, but also that having a weak core will hold you back. Strengthen your core by practicing the lifts, and also by doing core exercises such as the ab plank, back extensions, situps... that sort of thing.

good luck!