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Deadlifting

Scotsman

Scotsman

New member
Ok here are a few of my thoughts on deadlifting.

1. Deadlifts are not a back exercise.
2. Deadlifts are not a leg exercise.
3. I don't care who you are you should be deadlifting. (barring injury)
4. They hurt, they hurt a lot so quit you fucking bitching, you knew what you were getting into in the first place.

I write this because I have seen a lot of talk regarding deadlifting and I think a lot of it is wrong and misleading. Speculation about the benefits and detractions of deadlifting run amuck here, and I wanted to help clear a few things up from my perspective.

First off deads are neither a back or a leg exercise. They are both and more.
The primary movers on deads are:
Bottom: Quads, Hams, and Glutes.
Middle: Hams, Glutes, and Lower back.
Top: Glutes and Lower back.
The primary stabilizers(or secondary movers):
Bottom: Upper back, Forearms, Bicepts, Shoulders.
Middle:Upper back, Mid-back, Bicepts, Shoulders, Traps.
Top: Upper back, Mid-back, Traps, Shoulders.
Secondary Stabilizers
Calves, Abs, Obliques, Chest.

Deadlifts work more muscle than any other movement you can do. Due to the extreme amount of muscular effort made lifting your body releases a tremendous amount of testosterone growth hormone, and the other growth stimulators. Therefore your entire body will grow just from doing them. This being said you entire body will grow stronger from doing them. Nothing else works your posterior chain like deads.

Unless you are physically incapable of doing them you should be deadlifting. No ther exercise builds core stability as well. No other exercise builds mass as well. No other exercise builds strength as well. No other exercise is as efficient. You don't have to be doing them for high weights but you should be doing them. There are no excuses for not deadlifting other than, injury or some physicall limitation that makes them impossible.

Also I hate hearing people whine about how sore they are after deadlifting. You knew what you were getting into when you started so there is no room for complaining. You have just assaulted you body in a way completely different from everything else you can do, so yes it is going to hurt. In fact it is going to hurt a lot, if you do them heavy it may hurt for a long time. What in life that is worth doing is worth enduring a little pain for the coming glory of accomplishment.

So to sum up. SHUT THE FUCK UP AND DEADLIFT.

Cheers,
Scotsman
 
That's what I'm talkin about! Nut up or shut up! I think deads are vital for size and strength. And personally...I like the feeling.
 
Best post ever.

I just started deadlifting 5 weeks ago. The other night I took off my shirt and my girlfriend was like, "What the fuck happened to your back?? It looks huge!" :D Deads rule.
 
Scotsman said:
Ok here are a few of my thoughts on deadlifting.

1. Deadlifts are not a back exercise.
2. Deadlifts are not a leg exercise.
3. I don't care who you are you should be deadlifting. (barring injury)
4. They hurt, they hurt a lot so quit you fucking bitching, you knew what you were getting into in the first place.

I write this because I have seen a lot of talk regarding deadlifting and I think a lot of it is wrong and misleading. Speculation about the benefits and detractions of deadlifting run amuck here, and I wanted to help clear a few things up from my perspective.

First off deads are neither a back or a leg exercise. They are both and more.
The primary movers on deads are:
Bottom: Quads, Hams, and Glutes.
Middle: Hams, Glutes, and Lower back.
Top: Glutes and Lower back.
The primary stabilizers(or secondary movers):
Bottom: Upper back, Forearms, Bicepts, Shoulders.
Middle:Upper back, Mid-back, Bicepts, Shoulders, Traps.
Top: Upper back, Mid-back, Traps, Shoulders.
Secondary Stabilizers
Calves, Abs, Obliques, Chest.

Deadlifts work more muscle than any other movement you can do. Due to the extreme amount of muscular effort made lifting your body releases a tremendous amount of testosterone growth hormone, and the other growth stimulators. Therefore your entire body will grow just from doing them. This being said you entire body will grow stronger from doing them. Nothing else works your posterior chain like deads.

Unless you are physically incapable of doing them you should be deadlifting. No ther exercise builds core stability as well. No other exercise builds mass as well. No other exercise builds strength as well. No other exercise is as efficient. You don't have to be doing them for high weights but you should be doing them. There are no excuses for not deadlifting other than, injury or some physicall limitation that makes them impossible.

Also I hate hearing people whine about how sore they are after deadlifting. You knew what you were getting into when you started so there is no room for complaining. You have just assaulted you body in a way completely different from everything else you can do, so yes it is going to hurt. In fact it is going to hurt a lot, if you do them heavy it may hurt for a long time. What in life that is worth doing is worth enduring a little pain for the coming glory of accomplishment.

So to sum up. SHUT THE FUCK UP AND DEADLIFT.

Cheers,
Scotsman
Click to expand...


Amen to that bro! Deads are becoming one of my favorites ever since I hit a personal best 300 lbs. I felt great after I accomplished that. I wanna hit 315 soon (I believe that's three plates). Then from there on just go balls out, heavier and heavier...
 
Great advise/info

2 Questions :

What's the difference between the styles of grip (overhand and alternate) ?

I know that hands should be outside the knees but what if they are far apart (more than shoulder width apart) ?
 
Anthrax said:
Great advise/info

2 Questions :

What's the difference between the styles of grip (overhand and alternate) ?

I know that hands should be outside the knees but what if they are far apart (more than shoulder width apart) ?
Click to expand...

Overhand means both hands are facing back towards you. Alternate has one hand pointing towards you and one away. Alternate is preferable for most people because it prevents the bar from turning in you hands and breaking your grip.

Hands are outside the knees in conventional deads. If you put your feet wide (or sumo style) bring your hands inside you knees.

Cheers,
Scotsman
 
Scotsman said:
Overhand means both hands are facing back towards you. Alternate has one hand pointing towards you and one away. Alternate is preferable for most people because it prevents the bar from turning in you hands and breaking your grip.

Hands are outside the knees in conventional deads. If you put your feet wide (or sumo style) bring your hands inside you knees.

Cheers,
Scotsman
Click to expand...

I agree w/alternate grip..also I just started using rosin instead of gloves & much better grip control.
 
Will using an overhand grip with both hands strengthen your grip more than alternating grips?

Also, do you guys go slow and controlled on the negative portion (slow enough to gently sit the weight down on the floor between each rep)?

I've been doing them with a quick positive and fairly slow negative, but it's getting tougher to go slow as I increase the weight. Should I speed up the negative or just stay at the same weight?
 
If I remember correctly, in one of Needsize's videos he does the negative controlled, but pretty quickly. I think keeping yourself in that position for too long could risk injury. I mean, don't slam it down, but don't try and do a 3-4 second negative.
 
Tom Treutlein said:
If I remember correctly, in one of Needsize's videos he does the negative controlled, but pretty quickly. I think keeping yourself in that position for too long could risk injury. I mean, don't slam it down, but don't try and do a 3-4 second negative.
Click to expand...

I think that's a bingo.
 
:)

Everyone loves it when their chest and arms get sore...but never their back.

B True
 
Hello all,

I am just returning to lifting after having an ACL reconstruction. Started squating again a few weeks ago, and plan to start Deads this week. Any tips on form that will help protect the knee, or any concerns I should keep an eye on?

Thanks in advnace.
 
i like a sore back
i want to cause an eclipse with my lat spread (long way to go)
and i've never seen a strongman with a skinny back, so deads must work


scots- i like the vomiting/icing on the cake analogy
 
jwwpua said:
Will using an overhand grip with both hands strengthen your grip more than alternating grips?

Also, do you guys go slow and controlled on the negative portion (slow enough to gently sit the weight down on the floor between each rep)?

I've been doing them with a quick positive and fairly slow negative, but it's getting tougher to go slow as I increase the weight. Should I speed up the negative or just stay at the same weight?
Click to expand...

I don't think that overhand will give you a better actual grip although your forearms will get stronger from having to prevent the bar from rolling. Alternate grip will still build grip strength as you are holding heavy weight.

As for negative speed. If I am doing reps I come down conrolled enough to set up and do another rep. If I am going for max effort I drop the weight from the top so I don't waste any energy that I don't have to.

Cheers,
Scotsman
 
Scotsman said:
Ok here are a few of my thoughts on deadlifting.

1. Deadlifts are not a back exercise.
2. Deadlifts are not a leg exercise.
3. I don't care who you are you should be deadlifting. (barring injury)
4. They hurt, they hurt a lot so quit you fucking bitching, you knew what you were getting into in the first place.

I write this because I have seen a lot of talk regarding deadlifting and I think a lot of it is wrong and misleading. Speculation about the benefits and detractions of deadlifting run amuck here, and I wanted to help clear a few things up from my perspective.

First off deads are neither a back or a leg exercise. They are both and more.
The primary movers on deads are:
Bottom: Quads, Hams, and Glutes.
Middle: Hams, Glutes, and Lower back.
Top: Glutes and Lower back.
The primary stabilizers(or secondary movers):
Bottom: Upper back, Forearms, Bicepts, Shoulders.
Middle:Upper back, Mid-back, Bicepts, Shoulders, Traps.
Top: Upper back, Mid-back, Traps, Shoulders.
Secondary Stabilizers
Calves, Abs, Obliques, Chest.

Deadlifts work more muscle than any other movement you can do. Due to the extreme amount of muscular effort made lifting your body releases a tremendous amount of testosterone growth hormone, and the other growth stimulators. Therefore your entire body will grow just from doing them. This being said you entire body will grow stronger from doing them. Nothing else works your posterior chain like deads.

Unless you are physically incapable of doing them you should be deadlifting. No ther exercise builds core stability as well. No other exercise builds mass as well. No other exercise builds strength as well. No other exercise is as efficient. You don't have to be doing them for high weights but you should be doing them. There are no excuses for not deadlifting other than, injury or some physicall limitation that makes them impossible.

Also I hate hearing people whine about how sore they are after deadlifting. You knew what you were getting into when you started so there is no room for complaining. You have just assaulted you body in a way completely different from everything else you can do, so yes it is going to hurt. In fact it is going to hurt a lot, if you do them heavy it may hurt for a long time. What in life that is worth doing is worth enduring a little pain for the coming glory of accomplishment.

So to sum up. SHUT THE FUCK UP AND DEADLIFT.

Cheers,
Scotsman
Click to expand...

very good bro,,, my partner and I are some of the only people in my gym that I see DL'ing. You are right there are no excuses. I have bulging discs in my neck in my lumbar region and I still DL. Actually this forced me to improve my form and make my deads that much better. Peace!!!
 
Deads, squats and bench are the main mass builders available. If you're not putting on mass and your diet is where it should be, likely you're not putting enough stress on your body to grow. Deadlift, squat and bench until you're too sore to move! ;)

These three excersizes never leave my workout schedule.
 
I just got back into lifting about 1 month ago. I'm still concentrating on form with my squats and such, and would like to eventually add deads. Good post.
 
Scotsman said:
Whose doing deads this week?
I did last week god I love being sore like I was all weekend.

Cheers,
Scotsman
Click to expand...


Deads every week!! Maxing every week as well!! Today I repped out at the end of my routine and hit 315x18. 365x12, 405x5 felt good to hit some reps off the floor. I havent deadlifted off the floor in 5-6 months. I stick with mostly rack lifts now. Love that shit!
 
Does this happen to anyone else?

The local HS kids and comm. college kids that walk around gym thinking they are the $hit try to give you advice on something. They are self-proclaimed know it alls and try to prove their superiority by claiming they lift XXX amount. I'll talk to them for a minute then ask how much they deadlift. They usually stand there with a dumbass look on their face like wtf is a deadlift, and then I walk away.
 
Great post and I agree. Does most everyone incorporate their deadlifts with their back workout? If not, then what muscle group(s) do you think is best to workout with deadlifts?
 
I do deads on back day. It can be tough to get all the upper back work in along with the deads, but I always find a way. I just started doing 8-15 sets of upper back work before even starting the deadlifts, that way I get most of it out of the way and can focus on heavy deadlifting for many sets.
 
That's the same story here. So what is your upper back workout like?
 
hottxjock28 said:
That's the same story here. So what is your upper back workout like?
Click to expand...


It varies alot for me. I usually hit upper back between my deadlift sets as well as before and after deadlifts. So its not all together. Heres an exerpt from my journal, lots of back workouts logged in there:

(6 or more hours) (192lbs on water only)

T-Bar Rows with Barbell:

35x20 (35lb plate on end of barbell)
70x15 (2 35's)
105x15
140x15
175x15 (5 35's)
210x6 (came loose from wall)
210x6
235x4 (6 35's and a 25)
210x7
175x15

Wide Grip Chin-ups:

15

Close Grip Chin-ups:

15 (underhanded) (chin-ups done at different parts of routine)

T-Bar Rows with barbell (again):

160x15
180x15
205x10 (4 45's and a 25lb plate)

Partial Deadlift: (lowest setting on power rack)

135x15
225x12
315x1
405x1
500x1
530x1
555x1
575x1 (Another 5lb PR)
585 (fail)

Clean and Jerk:

135x7 (first time trying the lift, fucking around)

Dumbell Curls:

65'sx6
55'sx5 (just having a little fun between sets)

Partial Beast Lifts: (a deadlift with the bar behind the legs, done off lowest setting on power rack)

585x1
635x1
675x1
700x1
730x1 (5lb PR)
735 (fail)

Lat Pulldowns:

165x15
180x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15
 
With so much talk about deadlifting I figured this would be a great thread to get going again.

Cheers,
Scotsman
 
That's quite an impressive list of muscle groups worked. Reading through it reminded me of another reason to deadlift. To get them all working together as a team makes you a much more coordinated human being and a more intuitive lifter.

Great thread. def worth the bump.
 
wow i remember walkingbeast ^ that guy is a fuckin nut job

i <3 deadlifting i dont know how people dislike them. Its the best exercise you can do for overall strength and developement, bottom line. People always ask me how to build traps/upper back like mine and when i say "just deadlift" they always have this confused fucktard look on their face. Actually the best one was a couple weeks ago this kid i work with asked me "how to build forearms up cause yours are huge" (and he goes into this big explanation of all the curl bullshit he does) and i say "just deadlift heavy, I havent done an actual forearm exercise in about 5 years" lol .....confused fucktard look.
 
hottxjock28 said:
Great post and I agree. Does most everyone incorporate their deadlifts with their back workout? If not, then what muscle group(s) do you think is best to workout with deadlifts?
Click to expand...

I myself do bent over rows as a warm up before deads. usually 135x12, 225x10 for 2 sets, 315x6 for 2 sets then 405 deads x 8, 497 x4 for 2 sets then this week I pulled my best 567 was thrilled (max deads once every three weeks, I usually run in the low 5's for 3 and 4reps). then 3 drop sets 397x4, 405x6 x2 sets.

then usually pull downs,pulley rows and t-bars to failure.

Then I do biceps.

Deads are an instant woody. I hate listening to excuses. I train with a hernia for the last year and just add extra support to keep it under control, so I hate hearing hogwash lift or go home.
 
nolongerconfused said:
Deads are an instant woody. I hate listening to excuses. I train with a hernia for the last year and just add extra support to keep it under control, so I hate hearing hogwash lift or go home.
Click to expand...

Was your hernia caused from doing deadlifts?
 
tropo said:
Was your hernia caused from doing deadlifts?
Click to expand...

MOST all injuries are caused by a weakness...not an exercise itself.
 
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