Deadlift question

[|D_J^B_J|]

When deadlifting, should you begin with your thighs parallel to the ground, or with your ass all the way down to the ground? Also, can it be done with vertical shins to reduce stress on the knees?

 

[Illuminati]

When deadlifting, should you begin with your thighs parallel to the ground, or with your ass all the way down to the ground? Also, can it be done with vertical shins to reduce stress on the knees?

main thing to keep in mind when deadlifting is to keep from rounding your back. rounding the back WILL lead you to destroy your lower back, and force you to take time off from the gym from an injury. you want to keep an arch in your lower back. when you pull sumo style, your back is going to be almost completely if not vertical.
it really isn't necessary, and almost is a waste of energy by getting your hips/ass too deep on the deadlift. if you get them too deep, you are going to move your ass first. this will take away your leverage, and cause you to end up doing a stiff leg deadlift.
if you want to take some of the stress off you knees, you might want try sumo's.
there is a sticky over on the PL forum. check it out, and if you have any questions, let me know.

 

[Madcow2]

I'm assuming you've read this: http://www.elitefitness.com/forum/showthread.php?t=354220

You can't sit all the way back down in the dead. 1) it makes it a hell of a lot harder and more inefficient to recuit the pulling muscles 2) Every novice I've seen try this has some type of odd issue getting the bar around their knees.

Optimal technique to a large degree will depend on body proportions. A good rule of thumb is top of thighs parallel and back at 45 degrees with bar directly beneath shoulders/delts (you can't do this if you begin in a deep squat). Start there and do some experimentation. See how it feels with the bar closer to the shins and further away. Try with the thighs a bit above parallel (the angle of your torso will flatten relative to the ground). Do not round your back. Try some sumo also if you'd like.

 

[jdevlin1985]

A strong resilient belt will help keep you away from injury.

 

[blut wump]

I can't agree on the belt unless, maybe, you're lifting with very high intensity. I started deadlifting as part of my lower-back rehab and I've never deadlifted with a belt. My back has improved considerably because of the lift.

 

[view]

A strong resilient belt will help keep you away from injury.

I believe it does the opposite. You back will start to rely on it, and when you don't use it, you create a huge window for injury.

 

[jdevlin1985]

I believe it does the opposite. You back will start to rely on it, and when you don't use it, you create a huge window for injury.

I personally do not use a belt, unless pulling a max lift. I believe it will effect your natural lower back strength overall but I will always advise safety is top priority when it comes to deadlifts.

 

[blut wump]

That's the point, though, that using a belt when you don't need to is the direct opposite of safe. You will end up strengthening many of the muscles needed for pulling and leave some of them weak by relying on the belt. One day you'll go to pick something up which seems light and ruin your back.

 

[jdevlin1985]

That's the point, though, that using a belt when you don't need to is the direct opposite of safe. You will end up strengthening many of the muscles needed for pulling and leave some of them weak by relying on the belt. One day you'll go to pick something up which seems light and ruin your back.

Now now blut wump - no arguing buddie

 

[blut wump]

Sorry, was I getting carried away again?

 

[jdevlin1985]

Sorry, was I getting carried away again?

LOL

 

[musketeer]

That's the point, though, that using a belt when you don't need to is the direct opposite of safe. You will end up strengthening many of the muscles needed for pulling and leave some of them weak by relying on the belt. One day you'll go to pick something up which seems light and ruin your back.

I used a belt for heavy lifts for about 8 years. Then I forgot it one day and for the last two years I've worked out without it, I never used it since! Since then I've put almost a hundred on my deadlift and my abs are looking thicker and my lower back is just as healthy. I actualy feel more able to activate my core muscles without the belt ---> dont go out and break your backs now bro's, but that is how it is for me!

 

[Sub-Zero]

main thing to keep in mind when deadlifting is to keep from rounding your back. rounding the back WILL lead you to destroy your lower back, and force you to take time off from the gym from an injury. you want to keep an arch in your lower back. when you pull sumo style, your back is going to be almost completely if not vertical.
it really isn't necessary, and almost is a waste of energy by getting your hips/ass too deep on the deadlift. if you get them too deep, you are going to move your ass first. this will take away your leverage, and cause you to end up doing a stiff leg deadlift.
if you want to take some of the stress off you knees, you might want try sumo's.
there is a sticky over on the PL forum. check it out, and if you have any questions, let me know.

i have a question about rounding your back...

if ur lower back is still tight but ur upper back (right where ur shoulder blades are) rounds a little bit and is the last part to go up, is that detrimental to ur lowback too, or as long as lowback is arched ur fine

 

[harhar]

just lower back

 

[Sub-Zero]

just lower back

thanks thats what i thought/was hoping

 

[Illuminati]

i have a question about rounding your back...

if ur lower back is still tight but ur upper back (right where ur shoulder blades are) rounds a little bit and is the last part to go up, is that detrimental to ur lowback too, or as long as lowback is arched ur fine

no. you will be fine. once you start rounding your lower back you are in trouble. the shoulders should actually be slightly rounded, because if you contract them (keep them tight) you will actually cause yourself to pull the weight farther.

 

[Illuminati]

A strong resilient belt will help keep you away from injury.

no, wearing a belt will not prevent your from injury. the whole point of wearing a belt (much like when squatting, or benching) is to push your abs against the belt. this causes your core to be much stronger, and makes you more stable.

 

[jdevlin1985]

no, wearing a belt will not prevent your from injury. the whole point of wearing a belt (much like when squatting, or benching) is to push your abs against the belt. this causes your core to be much stronger, and makes you more stable.

Help prevent injury, HELP being the key word

 

[Illuminati]

Help prevent injury, HELP being the key word

i mis-read what you wrote

 

[jdevlin1985]

i mis-read what you wrote

No problem mate - K coming your way for the respect

 

[Illuminati]

No problem mate - K coming your way for the respect

back at ya bro.