Deadlift Form Question--is arm bend acceptable?

[cjangelo]

Hey guys,

Been sorting out my deadlifting form. I tend to bend at the elbows a little before initiating the deadlifting motion. This gives my upper body a little momentum to start the lift. If I don't do this, I get bent-over and I stiff-leg the heavier weight.

What I want to know is, is this elbow bend acceptable, or will it result in bicep/tendon tears?

 

[Wulfgar]

Id avoid it bro..if you need momentum bring it from dropping your hips and driving from the floor. try to just think of the arms as hooks

 

[cjangelo]

Wulfgar--Thanks for your response. I know you're a real vet and your advice is appreciated.

Bending my arms helps me get a little lower down to the bar. I think the extra momentum helps me move bigger weights, which is important because I compete as a powerlifter. However, if you feel that this will result in tears, then I will try to change my form.

 

[BiggT]

Bending the arms is what results in biceps tears....I wouldn't do it either.

 

[Kabeetz]

Are you going as heavy as you can? I couldn't imagine even being able to bend my arm at the start of a rep...

 

[blut wump]

Think of the arms and hands as ropes and hooks. If you try to give them an active roll in the lift then you're asking for an injury.

Ideally, use a double-overhand or hook grip further to reduce the likelyhood of activating your biceps.

 

[mad dipz]

Wulfgar--Thanks for your response. I know you're a real vet and your advice is appreciated.

Bending my arms helps me get a little lower down to the bar. I think the extra momentum helps me move bigger weights, which is important because I compete as a powerlifter. However, if you feel that this will result in tears, then I will try to change my form.

screw that, you'd better stick with safety first, lower your weights and work back up to where you're at the right way, driving up with the hips.

 

[al420]

"When the arms bend, the power ends"

-Gayle Hatch

 

[s8nlilhlpr]

Most people I see with 'bent-arms' are trying to JERK the weight off the floor and use momentum. Try not to use your arms at all, I'd hate to have 400lbs forcibly straighten my arms for me.

 

[BigboyAl]

if you want momentum at the start of the lift you either role the bar away then toward your body before the lift as, or do what i do, bend the knees a few times in rapid succesion before the lift.. it gives you the feel of some momentum.. bent arms are not safe...

 

[Lee]

Forget trying to add momentum to a deadlift. Its called a "deadlift" for a reason. A dead, unmoving weight, that you must move with your power, not with the help of gravity and momentum. I purposely put pressure down on the bar before each rep to keep it from doing any sort of rolling that could affect the rep.

 

[BigboyAl]

Forget trying to add momentum to a deadlift. Its called a "deadlift" for a reason. A dead, unmoving weight, that you must move with your power, not with the help of gravity and momentum. I purposely put pressure down on the bar before each rep to keep it from doing any sort of rolling that could affect the rep.[/QUOT]

in general your right but momentum doesnt hurt.. your not going to lose anything by using momentum.. if you ever seen real powerlifters going for heavy singles most of the time they use some type of motion...

i switched from shrugs to power shrugs and the only thing i got from the momentum was bigger traps... looks like you could use some of the traps ..

 

[perp69]

They should hang like a gorilla arms do. That's how I think of it.

Perp

 

[s8nlilhlpr]

in general your right but momentum doesnt hurt.. your not going to lose anything by using momentum.. if you ever seen real powerlifters going for heavy singles most of the time they use some type of motion...

i switched from shrugs to power shrugs and the only thing i got from the momentum was bigger traps... looks like you could use some of the traps ..

What built 'bigger traps' was using significantly more weight. Most people still start from an almost dead hang, and use an explosive shrug to get the bar up.

The powerlifting meets I have seen, and the guys I have trained with, all start with the bar dead. As in, not moving period.

The clean uses momentum, but the bar still starts dead on the floor. No rocking back and forth, just a straight pull with an explosive/violent extension and shrug.

 

[silver_shadow]

if you want momentum at the start of the lift you either role the bar away then toward your body before the lift as, or do what i do, bend the knees a few times in rapid succesion before the lift.. it gives you the feel of some momentum.. bent arms are not safe...

it's called stretch reflex which is always good. i grip the bar in an almost SLDL position and then bend at the knees so at the lowest point i'm ready to start the lift immediately.

 

[al420]

it's called stretch reflex which is always good. i grip the bar in an almost SLDL position and then bend at the knees so at the lowest point i'm ready to start the lift immediately.

I even 'fire' my legs up, then reset and begin the lift. I feel it 'wakes' my hammies up.

 

[BigboyAl]

it's called stretch reflex which is always good. i grip the bar in an almost SLDL position and then bend at the knees so at the lowest point i'm ready to start the lift immediately.

thats exactly what i do...i might do it a few times before i actually lift it though...

 

[s8nlilhlpr]

so the bar is not moving, just doing a couple partial squats to use the stretch? Might have to give it a whirl. Usually just grip it, drop down, and pull it.

 

[silver_shadow]

basically the idea is that you shouldn't spend alot of time in the starting position.

 

[blut wump]

Actually, now that you mention it...

I like to get myself nicely settled in the start position. I might even do a preliminary pull on the bar to get everything nice and tight after filling myself with air and then try to suck in some more air before finally starting the lift. If I can't find that tightness then I'll abort the attempt; take a short breather; re-chalk and start again.

 

[silver_shadow]

Actually, now that you mention it...

I like to get myself nicely settled in the start position. I might even do a preliminary pull on the bar to get everything nice and tight after filling myself with air and then try to suck in some more air before finally starting the lift. If I can't find that tightness then I'll abort the attempt.

i tighten myself while i'm gripping the bar in the SLDL position, i then squat and at the bottom of the squat i go in for the kill

 

[blut wump]

Well, here's me from an old thread...
http://media.putfile.com/190Kg-x-3

I take an age setting up until it feels right.

 

[BigboyAl]

im gonna record my deadlift, show u how its done ... i havent dl'd in a while but can still do at least 425 for 3.. i hope................

 

[al420]

The Bearded Wump.