deads first time today :)

[super_rice]

3 sets 135x5, trying to get form down.

went up like a charm, must have been all those back extensions?

155x5, 155x5, 155x5
160x5, 160x5

and then i died. no wait, i died on seated row

i wasn't sure if my form was that good, but it felt so right, no pain or anything so i guess form was ok. however, i didn't feel it too much in my back.

now one place i did feel it, was my frickin hands/forearms. omg, these are the ultimate forearm workers. 160 was going up, i might have been able to put in another set, but couldn't hold the bar.

 

[WalkingBeast]

Awesome! I think youll like deadlifts! They go up so fast. Id reccomend some chalk or a pair of straps with a mixed grip, that way grip doesnt hold you back from getting the full benefit. Regardless youll still get forearm work since youll be squeezing the hell out of the bar. Eventually when you plateau, you can switch it up with pulls off the power rack, then go back to deads off the floor and see how much stronger you get. I love switching from one to the other, helps me increase strength very quickly. Since you can lift much more weight off the rack, even though the bar is only a few inches higher then usual. Also shoes make a big difference. Try deadlifting in a flat shoe, like Chuck Taylor's (Basic Converse) and itll eliminate that feeling of falling forward , and keep you lower to the ground. Hope that helps!

 

[Synpax]

Straps allowed me to go from 160 to 275 at once. Might help you as well. I suggest getting the kind WB has.

Nonetheless, don't neglect to build your forarm and grip - though also don't let it bottleneck the back/leg excercise that deads are.

 

[super_rice]

so would it be a good idea to use straps to work back, then drop the weight and then use a deadlift like movement to just strictly work forearms?

 

[JOKER47]

Depends on your goals.

If you are an aspiring bodybuilder, I see no reason to NOT use straps when your grip holds you back. A stronmg grip does not necessarily mean you will have large forearms.

If you are a strength athlete (Strongman, Powerlfiter) then work your grip strength. In other words, never use straps as they are not allowed in competitions.


Joker

 

[bignate73]

depends on goals.

as a side note:
someone asked me today if i had some straps he could borrow. my reply:
nah, i lost those a couple years ago. hehehe


good thing he wrapped up to do some upright rows. :\

 

[Nonerz]

I like to use a rosin bag for my DL's...especially since chalk isn't allowed in my gym! I too have bagged the straps. Then again my goals are not the same as a BB. I prefer functional strength...a nice body is a great side effect! I incorporated Farmer walks in my training to help me get my grip up to speed. Let me tell you--Farmer walks have helped me to carry all the groceries to my apartment in one trip! Not bad for a chick!

My grip...I use a standard grip and work my way up. I'll use a mixed grip when I HAVE to...then alternate it from there.

I prefer a wide sumo stance. My focus when DL'ing is all about spreading the floor with my feet. I won't DL in anything other than my Chucks...they are the best bang for your buck...around $30 and a great stable shoe for DL's.

Congratulations on your first DL...it only gets better from here!

 

[coolcolj]

Well I personally think that holding the bar and making your forearms work will make them bigger. Mine sure have grown without any direct work.

Nonerz - you'vbe been a bad girl

 

[JOKER47]

Well I personally think that holding the bar and making your forearms work will make them bigger. Mine sure have grown without any direct work.

I do agreed, to a point. That is that I wouldn't count on going strapless on deads giving you the huge forearms that a bodybuilder is looking for.

But you are right, they will grow.

 

[coolcolj]

Well with wide snatch grip deads it will

heck my forearms are double the size of my wrist without any direct work after a couple years of training, I wonder if they will get bigger in a few years time

 

[Backlash]

Using a mixed grip should allow you to hold 160 with no problem without straps. I just started deadlifting recently, and my grip has never failed before my legs/back on deads. I figure as my deads go up, my grip will get stronger, so it's no problem.

 

[super_rice]

when using the mixed grip, i felt it less in my back.


also, is there a negative movement in deadlifting? or is the lift only the concentric?

 

[HodgeMN]

I do not use straps for deadlifts since they are great for working forearms. After I max out on deads for my 5x5 though, I do have to use straps for bent over rows and shrugs as my forearms are gone.

 

[coolcolj]

when you lower the bar = negative

I RDL the weight down when doing deads, well snatch grip ones anyway, really stretching out the hammies

 

[Backlash]

For a normal deadlift there is no eccentric/negative - you're supposed to just pretty much drop the bar (with some minimal control, obviously).

 

[coolcolj]

why waste a good eccentric if your after hypertrophy?

 

[super_rice]

well i'm looking for some of that explosive strength (hah hah) for sports. all around for hockey, and some real mean jumping power for volleyball - even though volleyball and hockey generally don't mix.

since i'm too much of a pansy to do cleans/snatches things like that, i've resorted to slow negatives and then as explosive a positive as i can muster.

ie; dropping down slowly for squats holding a sec at the bottom, then comming up as quickly as possible.

does this help at all?


and i have access to two gyms. one with rubber plates and a concrete floor, and another with a rubber floor and cast iron plates. so i dunno about dropping the weights.

 

[Debaser]

For a normal deadlift there is no eccentric/negative - you're supposed to just pretty much drop the bar (with some minimal control, obviously).

Ditto CCJ, if you're after hypertrophy then you should be doing the eccentric phase. It doesn't have to be a long one, just a couple seconds.

 

[coolcolj]

well i'm looking for some of that explosive strength (hah hah) for sports. all around for hockey, and some real mean jumping power for volleyball - even though volleyball and hockey generally don't mix.

since i'm too much of a pansy to do cleans/snatches things like that, i've resorted to slow negatives and then as explosive a positive as i can muster.

ie; dropping down slowly for squats holding a sec at the bottom, then comming up as quickly as possible.

does this help at all?

yes helps build explosive strnegth, but you still need to do stretch reflex work for jumping. Jumpsquats, plyos and basicly lots of jumping.

 

[super_rice]

for jump squats, any pointers to reduce injury and things like that?

i've seen some videos of how it's done and it looks a bit dangerous with the load on your back. ie; would you mess up your ankles/knees on landing with that heavy weight that your joints aren't used to?

er i hope you guys don't mind all this question asking

 

[coolcolj]

use minimal loads, start with bodyweight and slowly go up, if you fullsquat over under 400lbs then you use the 45lb bar, less than 300, 25-35lbs etc

you don't use a lot of weight. You want to be fast

 

[Nonerz]

For a normal deadlift there is no eccentric/negative - you're supposed to just pretty much drop the bar (with some minimal control, obviously).

Especially when you're going heavy!

Super Rice, Oly lifts are great for building explosive strength for sports! The carry over is great...you should reconsider, IMO.

 

[super_rice]

thanks for the feedback.


yeah, it seems the only way to go is olympic lifts. i'm in the process of reading as many articles and studying as many instructional videos as i can, but i have no access to a trainer or anyone that knows how to do it properly. the chance of injury is too great

 

[StrongChE]

Read This

http://www.testosterone.net/articles/194dead.html

This article will give you some pointers on deads.

www.elitefts.com has many articles you should read before you hurt yourself.

 

[JOKER47]

thanks for the feedback.


yeah, it seems the only way to go is olympic lifts. i'm in the process of reading as many articles and studying as many instructional videos as i can, but i have no access to a trainer or anyone that knows how to do it properly. the chance of injury is too great

I agree with Nonerz. I use oly lifts in place of speed work for deads.

Try looking up or asking CCJ for his description of how to do oly lifts, then start with just the bar and focus on form. That will help prevent injury as you learn correct form. Then, slowly add weight to the bar.

Other heavy compound moves, such as deadlifts and squats, will also strengthen your core,which will aid in preventing injury as well.

 

[super_rice]

you see, without someone that knows what their doing by my side, how do i know my form is correct before it's too late?

 

[coolcolj]

use a video camera

I'm self taught myself, while I have ways to go, I am at least doing them well enough to benefit and not hurt myself