Deadlifts

MTG35 · 12-Apr-07, 06:21 PM

I have always hated deadlifts but there is no dispute on how valuable they are for you.

One thing I find for me is that I am fine and don't actually mind the pulling part. It's the putting it back down that really bothers me. I find that it just doesn't feel right when I'm trying to lower the bar back to the ground. I feel like I don't have the control I should when bringing it back to the floor. I almost wish I could just do this like a competition lift and just drop it. But that would not be real popular at my gym. If it dropped by accident not a real problem, but repeated deliberate dropping would not be welcomed.

Is the lowering part just something I need to get used to? Do others find the same problems? Does it get better? I feel like I could pull a lot more if I didn't have tpo worry about "politely" lowering it.

**.V.** · 12-Apr-07, 07:51 PM

I lower it pretty quickly with heavier weights, with lighter I go pretty slow and more controlled to get the negative. When I was able to pull 300+, I'd always just drop the bar.

If you gym is deadlift friendly, they should have mats and not mind the dropped bar with a deadlift. If they don't, then talk with the manager and suggest or even offer to buy a horse stall mat (cheap and a good deadlift mat) to protect the floor.

If they have a lunk alarm when someone drops a bar or grunts. Find another gym.

MTG35 · 14-Apr-07, 12:30 PM

Well they don't exactly have a "lunk alarm". No rules on grunting, however they do have a posted sign about no dropping weights. But they are cool if it happens by accident. I just think it would be an issue to drop it on every rep.

But you might have a point about lowering it faster. We do have guys that lower it fast and kind of bang it off the floor on each rep and they don't get any flack from management.

The thing about lowering it fast though is I worry that I might lose my form and cause an injury. Perhaps I just need to really lock in my technique and then slowly speed up the negative portion with a weight I'm real comfortable with.

gcs118 · 14-Apr-07, 02:26 PM

The deadlift is a controlled drop at most public gyms...you basically just guide it as you let it fall rather quickly. This is of course not a full standing release lol. There is no use pulling a muscle or getting injured or even wasting energy lowering it slowly. You will lose your stance lowering it quickly, you let it sit (hence deadlift), readjust quickly, and repull for X number of reps.

**Firehawk** · 14-Apr-07, 02:44 PM

In a competition if you drop the weight you get red lights...FYI. If you have competed and the judges gave you white lights after dropping the weight, then they were being 'nice'.

Eric_B · 14-Apr-07, 04:04 PM

Like gcs said, the descent is usually a controlled drop. You don't want to fight it too much, but you also don't want to just let it go from the waist.

If you are doing deadlifts for reps, banging it off the floor will make it a lot easier, but it's not necessarily the safest method. It could let you do more weight than your back can really handle. Hitting it off the floor gives you extra momentum through the lower portion of the movement. Then once you get to the top portion, which is mostly lower back, it could prove to be too much.

If I'm doing deadlifts for reps, I like to do a controlled drop, and then reset my grip for the next rep. Since I normally use a mixed grip, I usually switch which hand is pronated for each rep, just to keep things even.

MTG35 · 15-Apr-07, 12:09 PM

Firehawk, that interesting about dropping in a competition. I have never been to one but the videos I have seen I thought I remember everyone basically dropping the weight after the lift. So I guess thats where I got the idea that it was acceptable. Thanks for the correction. Even though I'll never compete I'd rather not go around spreading misinformation.

So I guess I'll start working on a faster decent. I much prefer the idea of resetting between reps. Even when I use my slow decent I reset between reps. So I can't see myself trying to "use" the bounce.

Thanks for the feedback.

Quadancer · 15-Apr-07, 08:40 PM

I can't let it fall through my living room floor, so I let it "pull" me down, as GCS118 said, quicker than it came up. It was difficult at first because I was trying to completely control it the way you were. I plan to build a platform for my sunroom and let fly!

**Firehawk** · 15-Apr-07, 08:47 PM

Quote:

Originally Posted by MTG35

Firehawk, that interesting about dropping in a competition. I have never been to one but the videos I have seen I thought I remember everyone basically dropping the weight after the lift. So I guess thats where I got the idea that it was acceptable. Thanks for the correction. Even though I'll never compete I'd rather not go around spreading misinformation.

So I guess I'll start working on a faster decent. I much prefer the idea of resetting between reps. Even when I use my slow decent I reset between reps. So I can't see myself trying to "use" the bounce.

Thanks for the feedback.

What videos? I've never seen a guy literally let go of the weight while still standing in an actual competition. You can basically let it down very fast but you have to follow it down and keep your hands on the bar. That's not the same thing as dropping it.

ajarvis · 19-Apr-07, 02:29 PM

I didn't know the decent was suppose to be faster. Interesting. Can't wait to try that. Going down is always harder.

**Firehawk** · 19-Apr-07, 03:08 PM

The lift is essentially over upon lockout.

trainerty · 19-Apr-07, 03:14 PM

Quote:

Originally Posted by MTG35

It's the putting it back down that really bothers me. I find that it just doesn't feel right when I'm trying to lower the bar back to the ground.

How is your hip position during the descent. I think you should practice eccentric control. I think folks that just "control the fall" are missing out on really increasing their motor patterns to build a stronger deadlift. Then again it all depends on your reasons for deadlifting and training.

**gymgirl** · 19-Apr-07, 03:27 PM

Quote:

Originally Posted by trainerty

How is your hip position during the descent. I think you should practice eccentric control. I think folks that just "control the fall" are missing out on really increasing their motor patterns to build a stronger deadlift. Then again it all depends on your reasons for deadlifting and training.

Interesting. I have a slow and controlled decent because I am too scared to lower the bar quickly. I've tried it with my CF coach and it was just ackward and I felt like I would hurt myself. Any tips on how you do the controlled drop?

trainerty · 19-Apr-07, 04:55 PM

Hey Gymgirl.... Tell you the truth, I have yet to find it necessary to train someone to rapidly drop the deadlift. There is a lot of force to attempt to control and absorb when you don't decelerate the deadlift.

My only tips:
- Make sure your hips lead the eccentric motion and you get your butt down as quickly as possible. This should emphasize contraction of the hamstrings enough to be ready for the crash.
- Try to hold the spine as "neutral" as possible. This isn't arched. In the neutral position the abdominals can co-contract with obliques and back... giving you a solid core to brace for impact. Key point..don't look up...look approx. 45 degrees in front of you with chin slightly tucked.
- Hold your breath. Contract core around intra-abdominal air.
- Do not release the bar immediately. Exhale air and allow body to adjust to new release posture. Stand up with deadlift form.

Goodluck on that. It's a pretty tough action on the body.

**.V.** · 19-Apr-07, 05:46 PM

Remember guys and girls, the negative is important too. I don't think lowering it more quickly is necessarily better, just potentially safer, holding back a heavy weight may put undue strain on the lower back. There are some big boys and girls however, who do lower it slowly and under complete control. I've not seen many do it, as already stated, most will lower it quickly to reduce low back risk. Not saying that it's necessarily better though.

Trainerty - excellent tips. I don't hear many bodybuilders or trainers saying to activate the core...what I call the built in belt. I think this is so much better than a real belt...up to a point.