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Deadlift advice for/from a novice
Posted on 11/14/17 at 1:13 am
Posted on 11/14/17 at 1:13 am
I know this board is filled with mostly people who workout religiously and can offer much better advice than I can but I just wanted to post my experience. Having had lower back pain for as long as I can remember, I have always completely avoided deadlifts. I was too afraid to even try for fear of jacking up my back even further. Given my work environment and schedule, I primarily workout alone. A few weeks ago a coworker tagged along with me and started talking deadlifts. I decided to give a try as long as he watched my form to make sure I wasn't being an idiot. Long story short, for the last few weeks I have incorporated deadlifts into my routine and have never felt better. I am lifting VERY low weight but I'll be damned if it's not working. Whatever lower back pain I had has completely vanished. I just wanted to post this for those like me who are hesitant to give deadlifts a try. Thanks and good luck
7
Posted on 11/14/17 at 6:37 am to bayouboy33
a lot of people mess up with deadlifts thinking its strictly a back exercise and don't squat far enough and use their legs. It's a push exercise not a pull and poor form is the only way you can hurt your back doing it.
Posted on 11/14/17 at 6:46 am to bayouboy33
Yea back issues are a lot of times from a weak back. The stronger my back gets the less back issues I have.
Posted on 11/14/17 at 6:50 am to bayouboy33
quote:
I am lifting VERY low weight
Keep doing this and progressing. When I started back lifting I started with 95lbs and I have no back issues and am an "experienced lifter" (as in I played sports all through high school and worked out after so I have done all those lifts for years). Just progress every time you do the lift. Add 5lbs to the bar each time-as in a 2.5 each side- and before you know it you'll have some decent weight on the bar.
Posted on 11/14/17 at 7:05 am to Mingo Was His NameO
Thanks for the advice fellas. That's what I was hoping to get out of this. I say very low weight, I started with a 45 in ea side. It seems to be fine but maybe I should go lighter?
Posted on 11/14/17 at 7:19 am to bayouboy33
If you are fine with that weight I see no reason to go down if you are executing the movement with proper form. Quite honestly, I started so might because I knew I was going to be really sore since I hadn't deadlifted in a couple of years, and I was right.
Posted on 11/14/17 at 7:26 am to bayouboy33
If you go lighter, pull off of blocks to get the correct height.
Deadlift:
Get stance and bar should be midfoot
Get breath before decending
Place hands
Sink down hips till shins touch barbell
Rotate elbows in to activate lats (also use putting lats in back pocket)
Head neutral
Get tight
Act like you are wrapping bar around shins
Lift
You can also experiment with sumo.
Front squats help the deadlift with leg drive.
Pretty much think of it as a push with the legs and hinging by wedging your hips into the bar once you are close to your knees. Keep the back straight the entire lift.
Don't worry about the amount of weight. I had back problems also and stayed light. I worked on form for a long time and later that year pulled 500.
Deadlift:
Get stance and bar should be midfoot
Get breath before decending
Place hands
Sink down hips till shins touch barbell
Rotate elbows in to activate lats (also use putting lats in back pocket)
Head neutral
Get tight
Act like you are wrapping bar around shins
Lift
You can also experiment with sumo.
Front squats help the deadlift with leg drive.
Pretty much think of it as a push with the legs and hinging by wedging your hips into the bar once you are close to your knees. Keep the back straight the entire lift.
Don't worry about the amount of weight. I had back problems also and stayed light. I worked on form for a long time and later that year pulled 500.
This post was edited on 11/14/17 at 7:50 am
Posted on 11/14/17 at 7:53 am to Brinner
quote:
Yea back issues are a lot of times from a weak back. The stronger my back gets the less back issues I have.
Don't wanna step on your toes but I have found with a few lifters that the cause is actually weak legs and too low of a starting hip position. During the initial push, if you extend your legs too early because of not being able to lift it off the ground, your hips shoot up. Once that happens, it's all back. Then you are relying on your back too much and form breaks and you round the back.
This post was edited on 11/14/17 at 7:55 am
Posted on 11/14/17 at 8:02 am to Hu_Flung_Pu
Damn I seriously appreciate the advice. What are you thoughts on stiff leg? That's actually what I've been doing
Posted on 11/14/17 at 8:27 am to bayouboy33
Stiff leg is an excellent accessory movement. It targets the hamstrings and glutes.
Pulling from a deficit is also good for cueing the push part of the lift. Something like a 45 lb plate or something similar is enough. Just put the plate where you would stand and do the lift.
Pulling from a deficit is also good for cueing the push part of the lift. Something like a 45 lb plate or something similar is enough. Just put the plate where you would stand and do the lift.
Posted on 11/14/17 at 10:19 am to bayouboy33
ive only hurt my back once while deadlifting and it was just really extreme muscle soarness
no herniation or slipped discs or anything like that.
learn how to use your whole body when using any pulling movement. avoid excessive torso flexion, torso extension, and rounding of the back
keep your reps low no more than 3 per set. if you want to do more then do more sets and allow yourself time to reset to do your pull.
dont pick up, let the bar bounce and pull immediately again. thats not cool
no herniation or slipped discs or anything like that.
learn how to use your whole body when using any pulling movement. avoid excessive torso flexion, torso extension, and rounding of the back
keep your reps low no more than 3 per set. if you want to do more then do more sets and allow yourself time to reset to do your pull.
dont pick up, let the bar bounce and pull immediately again. thats not cool
Posted on 11/14/17 at 12:14 pm to lsucoonass
quote:
dont pick up, let the bar bounce and pull immediately again. thats not cool
It also gets you out of rhythm. I would also add to stay tight and not reset.
Posted on 11/17/17 at 2:08 pm to bayouboy33
Love deadlifts, but paid the price being greedy. I let too much back go into it and strained muscles in my lower back. Thought I ruptured a disc again, but just muscular this time.
Lesson learned, never compromise form.
Lesson learned, never compromise form.
Posted on 11/17/17 at 2:55 pm to DarthRebel
Posted on 11/17/17 at 3:13 pm to Trout Bandit
quote:
never compromise form.
Yeah I was being stupid. Been trying to get to 405 on my deadlift (I know I am weak by OT standards). Was on my 1 week of 531, hit a PR on my working set and went into some jokers. Got to a double at 365 and should of stopped there. Tried 385 and boom, huge pop in lower back. I am just thankful it was just muscular, but dang it hurt.
I really need to buy into the FSL and stay away from joker sets.
Posted on 11/18/17 at 10:19 am to lsucoonass
No more than 3 per set? At 135 lbs? lol
Posted on 11/18/17 at 11:19 am to Proximo
I don't like more than 3 either. Form breaks down.
Posted on 11/18/17 at 1:32 pm to Hu_Flung_Pu
quote:
I don't like more than 3 either. Form breaks down.
I feel like form breaks down if I'm going for less than three. I always go for at least three. Sometimes I only get one or two. But then I could have got two or three with a real struggle, but form would be terrible so I don't do it
Posted on 11/20/17 at 3:40 pm to bayouboy33
(no message)
This post was edited on 1/25/18 at 12:38 pm
Posted on 11/21/17 at 6:45 am to Yeti_Chaser
Focus on stability. Lots of dead bugs. Then work in rotation like sideways med ball throws.
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