Deadlift Advice

[jenscats5]

The weight program I'm following has me doing stiff-legged deadlifts today. Any advice on form, getting the most out of it, etc?? Haven't really done these much & I want to do them right.

 

[DBCooper]

It's ok to bend your knees slightly and arch your back hard to help hit your hamstrings hard.

 

[slinky]

Yes, "soft" knees and remember to explode the bar by snapping the hips forward.

 

[pwr_machine]

Bigguns15 has a video posted in her training log at ...

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=252862&perpage=20&pagenumber=4

Spatts also has a video posted with straighter legs. I'll let her give you the link.

 

[jenscats5]

I'm going to be dense & ask if the movement should be slow & steady with knees slightly bent or a quick movement? I don't want to hurt myself since I'm not used to it. Also, I did them today -- hopefully correctly -- and also felt it in my lats.

Slinky -- you look great! Very inspirational!

PM-- thanks for the link. Videos give me a much better idea on what to do.

DB -- good info. Since you replied right before I left for the gym I did them your way!

 

[spatts]

I like to leave my knees soft-locked, flex my hamstrings in the upright position, then go down making a conscious effort to keep the bar close to my body while maintaining an arch. Then up...but not all the way. I don't lock it out upright between each move, I stop just shy (maybe an inch) of being locked out.

 

[jenscats5]

Thanks Spatts! knew you would chime in eventually.............

 

[jenscats5]

Oh & is it normal for my lower back (just above my butt but not right in the back) to be sore or did I do something wrong??

 

[slinky]

At the initial pull, your shoulders should be rounded. NOT your low back. Remember to keep the head up, if you're not already.

This could mean that you're either rounding your back or that your low back is weak. What do you do for low back work?

 

[jenscats5]

"This could mean that you're either rounding your back or that your low back is weak. What do you do for low back work?"

Low back work??? Uhhhh, nothing. LOL I figured my lower back was weak. Suggestions?

My form during the deadlifts I tried to keep as if I was getting ready to sit down in a chair with my head up. Then I stood up while holding the bar close to my legs.

 

[JJFigure]

Reverse hypers - they're great for strengthening your lower back.

T-Mag Reverse Hyper article

 

[slinky]

Reverse hypers are excellent; as so are Good Mornings.


Ya got some options to explore

 

[jenscats5]

Yup, it seems it's gonna take me some time to come up with my own type of training split. Keep adding stuff....

 

[lucidblue]

Reverse hypers are excellent; as so are Good Mornings.


Ya got some options to explore

I think I'm going to add Good Mornings in soon.

 

[bignate73]

the chat board is having quite the round robin about deadlifts this evening. its worth checking out......