First Deads...

[callthedoctor]

Did my first set of deadlifts....

Wanted to keep it simple so I did the following...

1x135x6
1x175x4
1x225x3
2x275x2

Very little rest between sets....

Am sure I coulda gone heavier but need to work on my form. I'm an older dude with an iffy-lower back. (6'2"/36/250/~12%)

Felt pretty good...at times I could feel my legs straighten before the back...so I know I still need to work on proper form...but I'm looking forward to adding this to my back routine...

Couple of questions...what/were in the back should I feel this...felt warm in the traps/shoulders. The lats don't really come into play here do they? What about the Rhomboids (sp?)

Grip? one-facing front, one back...ever switch?

Would the aforementioned 1/4 rack-deads help or hasten good form?

Nobody in my gym does DL's so I got some looks, but this also makes it hard to see anyone do them, let alone. ask questions.

Wanted to thank everyone on this forum....since I've subscribed I given up the smith-squats for real ones and put in the deadlift.

Thanks.

 

[Atomic Punk]

Originally posted by callthedoctor Did my first set of deadlifts....

Wanted to keep it simple so I did the following...

1x135x6
1x175x4
1x225x3
2x275x2

Very little rest between sets....

Am sure I coulda gone heavier but need to work on my form. I'm an older dude with an iffy-lower back. (6'2"/36/250/~12%)

Felt pretty good...at times I could feel my legs straighten before the back...so I know I still need to work on proper form...but I'm looking forward to adding this to my back routine...

Couple of questions...what/were in the back should I feel this...felt warm in the traps/shoulders. The lats don't really come into play here do they? What about the Rhomboids (sp?)

When I first did them bro, I felt sore the next day in my Spinal Erectors/Trapezius-from top to bottom, but especially between the shoulder blades. If you squeeze your shoulder blades together, you should definitely feel sore in that area. The lats certainly come into play, but moreso as a secondary muscle. Don't worry if you don't have soreness in that area today.

Grip? one-facing front, one back...ever switch?

Yes. Switch. This is imperative in my opinion, as the side where the palm faces you, is the one that tends to get more work in the Trapezius area. At least for me that is-some don't have this problem. Just in case though, I'd do your lighter, initial sets with the grip that you normally would NOT use. Then switch when it gets serious.

Would the aforementioned 1/4 rack-deads help or hasten good form?

Hasten. They aid in power/locking out, and helping the back adapt to heavier weights. They don't aid in form. My opinion

Nobody in my gym does DL's so I got some looks, but this also makes it hard to see anyone do them, let alone. ask questions.

Translation: They are pussies! Hell with 'em!

Wanted to thank everyone on this forum....since I've subscribed I given up the smith-squats for real ones and put in the deadlift.

Thanks.

 

[Backlash]

Personally, I would get your form down first before doing rack lockouts. It's hard to use the same form with lockouts since you're starting halfway through the movement. But then they will certainly help your lockout strength. I assume you pull conventional (not sumo)?

 

[WalkingBeast]

Welcome to the boards!! I think youll like deadlifts alot! They really grew on me after a while. The entire back will come into play, but you should feel it most in the lower back, traps and forearms. These are the areas it will add the most thickness too. My back/chest measurement didnt increase at all, even with a near 200lb increase in deadlift strength over 2 years time. My waist size went up a few inches. A strong lower back is always a good thing though. It took me some time to get the best form for strength and leverage. Im always trying to tweak it and improve it. I try to keep my head tilted back and pull the bar straight from the ground. Not sure if my legs or hips lockout first, since Im usually in another zone while deadlifting and dont have any video yet. Youll get a feel for it though and the information on here will help you greatly as it has me. Im sure. If your going to get into deadlifting routinely, Id reccomend basic converse shoes for better leverage and balance. (keeps the weight distributed evenly so your not falling forward, keeps you lower to the ground)Depends on the stance you use too. I use a pretty conventional and close stance for standard deads. Closing my eyes during the lift helps me to pull more also, since I cant sense blackout. Havent passed out yet. Also, alternating rack pulls with deads off the floor is a great way to break through plateaus. Once you get stuck on deads off the floor you can switch to doing them off the rack with more weight, at the lowest setting,(Lowest setting on the rack, upper shin level, not above the knees) then when you get stuck on that go back to doing them off the floor. Has helped me majorly. I was able to take my DL from 405 to 510 in 14 months. Hope that helps!

 

[callthedoctor]

Thanks guys....on my 2nd day of DL's I bump'd up to 2x315x2....

Went and felt ok, but my left hand damn near let go of the bar....I thought about straps and posted on the "Powerlifting" page about them but got quite a rebuke from most I think....do you guys use them? I would think I could go definetely go heavier with them....

One final question....when doing muliple reps do you complete set the bar down...regrip and lift? or do you simply "kinda" bounce it off the floor and back up? Think I'm going start 5x5 with DL's (to match my FB and Squat 5x5 routines) once I get some more form down....

Thanks

 

[chewyxrage]

if you need to use straps, use them.

no reason to let your grip hold your deadlift back.

just start training for grip more