Deadlift....

[callthedoctor]

Hello....

I'm a newbie here...(and really just a lurker)....

but I like your attitudes on squats and deadlifts....

I usually squat (and think I have pretty good form) on the Smith (gasp!) but because of all your insight will be trying the rack next time....

I usually blast my legs one day a week doing (in order) about 6 sets of smith squats, 4-6 sets of leg press, 3 sets of hack, 3 sets of straight leg deads, 3 sets of ham curl and 3-6 sets of leg extensions....usually takes me a couple of hours....and many times, I feel rather faint, especially during/after the hacks....

Anyway, I'm going to now try the rack rather than the smith...thanks.

However, I've never really done deadlifts...I'd like to incorporate the lift into my very (now) wussie back routine...

What advise can you give for proper form? I'm sure I can find the info on the net somewhere, but seeing and doing are two different things...

Hardly anyone in my gym does them, so I can't really ask or see....and the PT's there are sissies......

Thanks for any helpful advise...

p.s. of course, I'll start light on both until I get the form....

I'm 36, 6'2", a solid 255, fairly lean (poochy belly) and have lifted since H.S. about 20 years ago....have been seriously lifting about 3 years now....I don't compete in BB, but want the look for the beach and the strengh for recreational sports....I only supplement vitamins and ON 100% Whey...but I'm considering getting back on creatine...(had a stone mishap last time so I'm heisitant)....

Thanks.

 

[Atomic Punk]

Two hours is way too long bro, first of all. Your GH levels dramtically drop off after an hour of working out with weights. You have no calf work in there, unless you do that on another day, so I'd try to add 4-6 sets of calf training as well. I'd cut back the sets or speed up the rest time, so you can get that routine done alot sooner if it were me. I do 21 sets on my Leg day, plus 10 sets for abs, and am done in 1 hour or less.

As far as Deads go, here are a few tips I dug up for you

http://www.ast-ss.com/training/exercises/back/deadlifts.asp

http://www.theministryoffitness.com/mof/library/anims/deadlift.htm

 

[KillahBee]

and some videos:

http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

http://www.joeskopec.com/assist.html (scroll down for vids)

 

[callthedoctor]

thanks..

for the replies....

I know my quad workout is too long....however I only do it once a week....I was doing calves the same day but find it better (for obvious reasons) not too....(fortunately I'm genetically blessed in the calf dept.)

When I go to squat rack should I expect to use lighter weight?

On the smith, I really didn't keep track of weight...I think the mounted olympic bar is only rated at 15 lbs anyway....

I would start with one 45 on each side...then add another 45 and finally a third....if I had a spotter I would add another 25-35 so that would be around 320-350lbs--on my last set I would get 4-6 reps...and like its been mentioned before I got some looks from the non-leg people. My knees never bothered me although I was/am careful to put them out front and I only go down to 90 degrees or slightly below.

That much weight sounds rather spooky outside of the comfort and safety of my smithy....

I'll give the rack a try (probably Sat.) and let you guys know how it went....

Thanks again for your time and those links...

Larry

 

[nothinbutapeanut]

Re: thanks..

for the replies....

When I go to squat rack should I expect to use lighter weight?


Larry

you will most definitely have to use lighter weight. it is a completely different feel doing it freeweight versus on a shitty smith. also your form will feel a lot different than on the smith, this is because the smith forces you to go up and down in a straight line (which is not how your body would normally squat). make sure you start light to get the form down (ass to the floor! none of that 1/4 squat sissy shit) and within no time you'll start putting up bigger and bigger numbers.

p.s. don't ever use a smith machine again!!!

 

[lavi]

I just started Deadlifts after getting instructions on them... You're supposed to feel it in your lower back, right?

(Yes, I do realize it's a lower back excercise lol... I just want to be sure just because I'm used to feeling lower back = bad)

 

[crew9]

I just started Deadlifts after getting instructions on them... You're supposed to feel it in your lower back, right?

(Yes, I do realize it's a lower back excercise lol... I just want to be sure just because I'm used to feeling lower back = bad)

Depends on what kind of "feeling" your getting.

 

[lavi]

Depends on what kind of "feeling" your getting.

What are my options?

Describing things isn't my strong point

Thanks.

 

[Atomic Punk]

What are my options?

Describing things isn't my strong point

Thanks.

Is it a lactic acid burn(like a "feel the burn" type burn), or is it different?

By the way, Deads are a Spinal erector exercise primarily, so you really should not be feeling it just in your lower back. You need to keep that bar against your legs at all points throughout the motion. If you deviate from that even a little, then you are asking for lower back problems. The reason you see guys who are great deadlifters having those scars on their shins, is because that is the proper position at the start of the lift. This keeps you centered.

 

[lavi]

Different so it's probably bad. Thanks for your input, I havent been keeping it touching the *entire* time. I've been looking into the links given here and I've seen that problem. I understand you have to keep it touching the whole time when you lift it, but how do you lower the bar without having your knees pop out under it?

 

[Atomic Punk]

Different so it's probably bad. Thanks for your input, I havent been keeping it touching the *entire* time. I've been looking into the links given here and I've seen that problem. I understand you have to keep it touching the whole time when you lift it, but how do you lower the bar without having your knees pop out under it?

I'm not sure how you are managing to pop your knees out bro..lol, but I just simply let the bar fall in a controlled manner(but not too slow), while sliding right down the leg. Two things can help aid this: 1. Wear long pants, sweats or whatever, so it will slide. If you are like me, and hate wearing long pants while lifting, you can chalk up you thighs if your gym has chalk. If not, it is sold cheap at pretty much any store that is lifting-related.

 

[lavi]

By knees "popping" out I meant sticking out which obviously happens when you lower yourself. Thanks, I'll let it slide down the leg. I'll definately need some practice to do that smoothly

Pants sound like a good idea too.

 

[crew9]

I know when I first started doing deads my lower back felt it like crazy. This was because of too much weight and rounded back.

 

[WalkingBeast]

Welcome to the boards brother!! Glad to see you posting! A few things that work well for me, in deadlifting, are keeping my head tilted back during the lift, eyes closed to avoid black out perception, using a flat shoe like converse, an arch in my back and trying to pull straight up. I dont drag the bar against my shins. After I get the bar above the knees Ill usually lean back and shrug the bar up somewhat. Deadlifts off the power rack are great also. They really help me bring up my deadlifts off the floor. PM me if you have anymore questions. Would be glad to help.

 

[callthedoctor]

thanks beast...your PM is full....here is what I wrote....

"Would you describe this for me....

At the gym we have a couple of different racks....

Some have a fixed back half with a inclined pegged front half....can't see these working since the back half is a couple of feet high....

The other rack is like a square with holes up on each leg that a thick 1" bar fits through...I believe this is what your referring to....

Please explain your DL off the rack for me...

Today was leg day and did SLD's for hammies with 135 for about 5-6 reps, of course legs were straight and butt way out and back....is the only real difference the bend in the leg?

I experiement for a few reps with 135 and it felt good...

How about grip...."

 

[lavi]

Thanks guys it felt like I was doing it much better today...