Deadlifts. First rep is the hardest.

[Endo MD]

I have been lifting for years but just started Deadlifting in March thanks to this board. They are progressing nicely, I recently did a set of 455x5. My question, and I wonder if anyone else has this problem, is that my first rep in a set is always by far the hardest. Is this normal? Even my first pull at 315 when warming up is difficult, yet I can rep out a solid set of 12 after that.

Today I was warming up and got to 365 and I noticed my first warm up rep was extremely difficult. I almost did not get the pull. I changed my workout to 10 sets of 1 at 365 and the lifts, strangely, progressively, got easier.

Stats (because I know they will be asked) 5'9" 240 20%

 

[enigma4dub]

thats pretty typical, my first rep always feels different than the rest.

 

[Eric1987]

Whats the safest to go without a back brace? I dont wanna go too high without one.

 

[fortunatesun]

It's still that way even after years of deadlifting. You're going into your first rep from a state of rest. Afterwards, your CNS can better anticipate and reflex comes into play at the bottom, even if you fully deload before your next rep.

 

[fortunatesun]

Whats the safest to go without a back brace? I dont wanna go too high without one.

It's not how high but learning proper technique:

http://www.elitefitness.com/forum/power-lifting/deadlift-354220.html

Strengthening all your support groups- abs, obliques, posterior chain and lifting correctly will keep you healthy.

 

[Endo MD]

Thanks for the replies. Good to know that others experience the same thing.

Also on my 10x1 sets I was only taking a short.. 45 secondish break between sets. My CNS was probably still "hot" so that's why they were all easier than the first.

 

[dabuffguy]

Whats the safest to go without a back brace? I dont wanna go too high without one.

just always wear one. Why wouldn't you?

 

[Eric1987]

Well because I dont have one....

 

[enigma4dub]

just always wear one. Why wouldn't you?

thats how a belt becomes a crutch.... save the belt for max attempts when you are over 2x bw.

 

[dabuffguy]

thats how a belt becomes a crutch.... save the belt for max attempts when you are over 2x bw.

I always use one even if I'm warming up with 135, and I have maxed at 5 plates (495) before. But, it must be known that I have bad low back issues with a herniated disk and a previous fracture. So, call it a crutch if you want, but I need it.

 

[Blane]

I have been lifting for years but just started Deadlifting in March thanks to this board. They are progressing nicely, I recently did a set of 455x5. My question, and I wonder if anyone else has this problem, is that my first rep in a set is always by far the hardest. Is this normal? Even my first pull at 315 when warming up is difficult, yet I can rep out a solid set of 12 after that.

Today I was warming up and got to 365 and I noticed my first warm up rep was extremely difficult. I almost did not get the pull. I changed my workout to 10 sets of 1 at 365 and the lifts, strangely, progressively, got easier.

Stats (because I know they will be asked) 5'9" 240 20%

Please do not take offense to this question...Do you allow the weights to stop moving completly at the bottom of the movement? Or do you allow the weights to bounce off of the ground into your next rep?

if you bounce the weight. there is your answer.

 

[drsketch]

my first rep is usually the hardest on most of my lifts(arms, legs, chest, etc) especially on the 4-5th set

 

[dabuffguy]

my first rep is usually the hardest on most of my lifts(arms, legs, chest, etc) especially on the 4-5th set

for DB press, the first rep has always been the hardest for me to get up. and of course the last one too.

 

[DaveTSI]

i am the same way, after the first rep i get in the groove better and technique takes over, its nothing to be concerned about. and as far as the brace/belt goes, dont wear one unless your injured or going extremely heavy, if you can do it for 5 reps you dont need a belt.

 

[highlander555]

Dude, the belt easily comes a crutch. Unless you're doing max effort attempts, why wouldn't you want to work out all the stabalizing muscles that you can? If you're using propper form, injury shouldn't be an issue on sub-max lifts.

 

[Endo MD]

Please do not take offense to this question...Do you allow the weights to stop moving completly at the bottom of the movement? Or do you allow the weights to bounce off of the ground into your next rep?

if you bounce the weight. there is your answer.

I let the weight come to a stop. I think if I bounced that kind of weight at my gym they'd kick me out. I get strange enough looks just for using the bicep rack for my squats.

 

[enigma4dub]

I let the weight come to a stop. I think if I bounced that kind of weight at my gym they'd kick me out. I get strange enough looks just for using the bicep rack for my squats.

lol

 

[LucSulla]

i let the weight come to a stop. I think if i bounced that kind of weight at my gym they'd kick me out. I get strange enough looks just for using the bicep rack for my squats.

zing!

 

[*The_West*]

I get strange enough looks just for using the bicep rack for my squats.

 

[Big_BK]

Dave is bang on the money. I listened to him a while ago when i hit a plateau and dropped my belt from everything. You get alot more beat up from your workouts and tire faster but after a week or 2 you are used to it and start getting alot stronger. I really only use my belt for max attempts now and in competition. In training i have tried to do as much as i can beltless. I just hit a new PR yesterday as well, 455 for a single standing on 100lb plates no belt.

 

[DaveTSI]

Dave is bang on the money. I listened to him a while ago when i hit a plateau and dropped my belt from everything. You get alot more beat up from your workouts and tire faster but after a week or 2 you are used to it and start getting alot stronger. I really only use my belt for max attempts now and in competition. In training i have tried to do as much as i can beltless. I just hit a new PR yesterday as well, 455 for a single standing on 100lb plates no belt.

do work son!

 

[Blane]

I let the weight come to a stop. I think if I bounced that kind of weight at my gym they'd kick me out. I get strange enough looks just for using the bicep rack for my squats.

We must work out in the same gym.

Sry pal, i cant help with the "first rep is the hardest" mine is usally the last rep.

 

[TheOak84]

you most likley bounce every rep after the first one... the true way to deadlift is to do a rep, then bring it back down and totally stop the weight and have it rest. Hence, DEADlift... the weight should be DEAD with every rep. Youll have to start lighter, but youll get the benefit of lifting the true weight of each rep

 

[DaveTSI]

you most likley bounce every rep after the first one... the true way to deadlift is to do a rep, then bring it back down and totally stop the weight and have it rest. Hence, DEADlift... the weight should be DEAD with every rep. Youll have to start lighter, but youll get the benefit of lifting the true weight of each rep

i dont bounce and the first is more difficult always. You have to take up the slack of everything in your body (joints, connective tissue, cartilage, ect.) and prepare your cns for the heavy weight. After completing the first rep this is done with. When im doing heavy triples or even 5rm's my partners always say i look done after one then the next reps come with ease.

 

[FunFun]

for DB press, the first rep has always been the hardest for me to get up. and of course the last one too.

That's because on DB press you are starting from the bottom postion rather than the top as in bench presses. There's no stretch reflex on the first rep.