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Message
How to dead lift without hurting yourself
Posted on 6/10/20 at 7:23 am
Posted on 6/10/20 at 7:23 am
Any advice?Helps?
12
Posted on 6/10/20 at 7:30 am to bayoubengals88
Long answer short, do it correctly. Are you asking about actual cues for proper form?
Posted on 6/10/20 at 7:30 am to bayoubengals88
If you are deadlifting with proper form you won’t get hurt 
Posted on 6/10/20 at 7:38 am to bayoubengals88
Remove your ego from the equation. Keep your spine neutral. Take the slack out of the bar.
Posted on 6/10/20 at 7:41 am to bayoubengals88
youtube is your friend LINK
Posted on 6/10/20 at 7:43 am to bayoubengals88
Posted on 6/10/20 at 7:53 am to lattin1
Yeah my form is way off, but hopefully just because my quads are sore af from Monday squats.
This morning was my first ever attempt at deadlift
This morning was my first ever attempt at deadlift
Posted on 6/10/20 at 8:38 am to bayoubengals88
If your gym has a trap bar, use it.
Posted on 6/10/20 at 9:01 am to lsu777
Agree, start out with a trap bar if you have access to one.
Posted on 6/10/20 at 9:27 am to bayoubengals88
Posted on 6/10/20 at 10:05 am to bayoubengals88
Stance
Grip
Shins
Chest
Pull
From Mark Rippetoe:
Grip
Shins
Chest
Pull
From Mark Rippetoe:
quote:
The Deadlift: Perfect Every Time
1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot – the whole foot, not the mid-instep.
2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.
3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.
4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.
5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until it locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.
Posted on 6/10/20 at 11:11 am to boxcarbarney
Here's a relatively short video from Eddie Hall on setup and form. LINK
Posted on 6/10/20 at 11:13 am to bricksandstones
quote:
Remove your ego from the equation
Posted on 6/10/20 at 11:16 am to bayoubengals88
Posted on 6/10/20 at 11:37 am to bayoubengals88
Warm up and increase weight over multiple sets imo.
Posted on 6/10/20 at 11:39 am to Rep520
quote:
Learn breathing and bracing as well as proper form.
This
Posted on 6/10/20 at 11:42 am to bricksandstones
quote:
Take the slack out of the bar
This isn't mentioned enough IMO.
Posted on 6/10/20 at 11:57 am to DeafJam73
I posted Alsruhe's breathing and bracing series. Basically, watch Brian Alsruhe videos and you'll be set.
Posted on 6/10/20 at 12:15 pm to bayoubengals88
There’s a 4-5 min video on YouTube of Jason khalipa teaching the deadlift. I find they way he describes it resonates really well to new lifters. He focuses on the set up, and if you understand the set up, you understand the mechanics of the lift.
Using a very light weight: If you load your hamstrings correctly in your setUp, the bar should almost pull off the floor strictly from your posterior chain engagement.
Someone mentioned the trap bar. It’s definitely safer but in my experience, it trains people to ‘squat’ their deadlift once they transition to the barbell movement
Using a very light weight: If you load your hamstrings correctly in your setUp, the bar should almost pull off the floor strictly from your posterior chain engagement.
Someone mentioned the trap bar. It’s definitely safer but in my experience, it trains people to ‘squat’ their deadlift once they transition to the barbell movement
Posted on 6/10/20 at 1:26 pm to Lester Earl
quote:
Someone mentioned the trap bar. It’s definitely safer but in my experience, it trains people to ‘squat’ their deadlift once they transition to the barbell movement
Correct. The initial part of the deadlift should be just that, pushing your heels through the floor.
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