Any Tips For Good Deadlifting?

[michaelcoutts]

The deadlift has become one of my favourite exercises as it is a good compound exercise and it really gets the blood rushing.

But i have been having problems lately because it seems that my hands are struggling to hold onto the bar throughout the lift. My back, upperarms and legs are fine but i just cant seem to get a good firm grip therefore i am not gettin that maximum intenisty workout.

Any tips on how to overcome the problem? Possibly more forearm strength required or is it just weak hands?

 

[BlkWS6]

First off, are you using chalk? That makes a HUGE difference. Other then that I would just make sure you dont use wrist wraps for anything! Your grip will get stronger.

 

[zackdarnell]

Definitely get some chalk. Your grip should come along soon, but some forearms work would definitely help.

 

[louden_swain]

Don't let your hips come out of the hole too fast. When this happens, you are shifting all of the stress to the lower lumbars.

Always keep your head up.

Keep your back nice and flat.

 

[muscledog95]

Hey dude...could you explain coming out of the hole? Im soo paranoid about my deadlift form. Dont want to hurt myself.

Thanks in advance

 

[needsize]

"out of the hole" = bottom of th lift

 

[spatts]

Don't let your hips come out of the hole too fast. When this happens, you are shifting all of the stress to the lower lumbars.

Always keep your head up.

Keep your back nice and flat.

That's precisely the opposite of what I do.

 

[DrBones]

Try using a mixed grip... I had to use chalk before I figured out how to deadlift with this grip.

 

[Lift Chief]

Absolutely, i think the mixed grip makes a big difference with being able to hold the bar.

 

[big_bad_buff]

I would just make sure you dont use wrist wraps for anything!

i would have to state my opinion. straps can help you a lot. less concentration on your grip, and a lot more on your lift. it's just a matter of personal opinion, i don't believe it is wrong to use straps at all, hit your forearms after deads.

 

[JoBu]

That's precisely the opposite of what I do.

Okay...don't leave us hanging...why do you do it differently?

JoBu

 

[sysopt]

Powerlifting is about moving the most weight. To move the most weight successfully, you have to floor it from ground zero.

 

[michaelcoutts]

so mixed grip is like overhand and underhand?
That would be alot easier i can imagine

 

[BlkWS6]

Originally posted by big_bad_buff



i would have to state my opinion. straps can help you a lot. less concentration on your grip, and a lot more on your lift. it's just a matter of personal opinion, i don't believe it is wrong to use straps at all, hit your forearms after deads.


I agree that straps help a lot, and in fact I used to use them quite a bit up till a couple of months ago. I was just stating that lifting without them will bring up his grip which is a weak link for him right now. And personally, I feel that holding on to the bar strapless is a big part of the execution of the deadlift as well as the fun!

 

[RusPA81]

Originally posted by big_bad_buff

I agree that straps help a lot, and in fact I used to use them quite a bit up till a couple of months ago. I was just stating that lifting without them will bring up his grip which is a weak link for him right now. And personally, I feel that holding on to the bar strapless is a big part of the execution of the deadlift as well as the fun!

My hand and grip strength have gone up a lot since I stopped using straps on deads. IMO, much more then I could have done by training grip on its own. I also do agree that trying to hold on the weight adds to the fun of the lift and makes more effective.

 

[Coldshot]

I've been doing deads for a few months now and i love it. However i'm not too sure as too how much i should bend my knees before lifting?

I did notice though that the lesser i bend my knees, the more i feel it in my lower back. But someone mentioned that this is not safe.

 

[spatts]

Head straight, tight arch, full speed off the floor.

My conventional is the same way, only narrower stance, and knees bent, but not anywhere close to 90 degrees...more like 45.

 

[JoBu]

Head straight, tight arch, full speed off the floor.

My conventional is the same way, only narrower stance, and knees bent, but not anywhere close to 90 degrees...more like 45. [/B][/QUOTE]

Okay...but why this way? What makes it the proper technique? It looks to me like your head is facing forward, your shoulders are square, and you have a very straight back...this is what you said you don't do.

I noticed that your feet are very far apart...is that what makes it sumo?

I'm interested in the best back workout, not necessarily lifting the most weight possible. Does it make a difference depending on goals?


JoBu

 

[spatts]

Jobu, looks can be deceiving. Take my word for it, my back is arched and erectors flexed so tight that they sometimes charlie-horse. Head is forward, not up. Maybe that's what LS meant. I took up to mean looking up.

Why? Safety, leverage, maximum recruitment, basic physics, biomechanics....

Conventional will hit your back harder, sumo will hit your hips harder. I pull sumo to spare my back strength for squatting, and because it's a shorter ROM.

 

[coolcolj]

The deadlift has become one of my favourite exercises as it is a good compound exercise and it really gets the blood rushing.

But i have been having problems lately because it seems that my hands are struggling to hold onto the bar throughout the lift. My back, upperarms and legs are fine but i just cant seem to get a good firm grip therefore i am not gettin that maximum intenisty workout.

Any tips on how to overcome the problem? Possibly more forearm strength required or is it just weak hands?

well chins on a power rack help, static holds with a barbell - might as well do shrugs

and also try a hook grip.

also remeber to work your forearm extonsors to balance gripping and opening strength.

 

[JoBu]

Jobu, looks can be deceiving. Take my word for it, my back is arched and erectors flexed so tight that they sometimes charlie-horse. Head is forward, not up. Maybe that's what LS meant. I took up to mean looking up.

Why? Safety, leverage, maximum recruitment, basic physics, biomechanics....

Conventional will hit your back harder, sumo will hit your hips harder. I pull sumo to spare my back strength for squatting, and because it's a shorter ROM.

I think I understand what's going on here. When you say arched you mean arched back...not arched over forward...yes? That's why you looked straight to me. And I think we're all coming from the same place with the head up/forward...meaning looking straight ahead...not up or down.

So I should DL conventional to hammer my back...excellent...thanks!

JoBu