proper technique help plz

bulk then cut · 07-21-2007, 09:08 PM

ive never deadlifted b4..*gasp* and my lower back needs HELP, can some1 teach me the proper technique for a deadlift please? thank you!

**Thomas_Rivera** · 07-21-2007, 09:46 PM

Proper Deadlift Technique - Powerlifting Training - How to Deadlift - Tips on Deadlifting
Proper Deadlift Technique and the Importance Of The Deadlift
Barbell Deadlift

Beefcake · 07-22-2007, 01:41 AM

Good post. I can summarize it. Grab the barbell a little narrower than shoulder width. Have a slight bend in you back and crouch and bend your knees. Lift with your knees for the first rep to stabalize your self. Straighten back and go down slowly keeping your head facing foreward and looking straight ahead at something. When you lower the weight, only go as far as you need to so as to get a good stretch. If you need to brush the floor, just brush, don't slam or bang the weight on the ground. Dorian Yates believed that he only needed to go just to mid-calf range to get a good stretch, but it's whatever works for you. Then as you bring the weight back up, at the top pause briefly and rock back slightly to give the back a good stretch so it doesn't cramp up. Many believe that doing the last rock doesn't help, but I feel that it keeps me from back strain after a heavy set and stretches it while its working it. Then as you prepare to lower the weight at the finish of the set, slowly bring it down and set it not drop it. After make sure you get a good lower back stretch so you don't cramp up. I might suggest DoggCrapp style stretching when you become better at deads, but for now, do 10 alternating toe touches and use the same movement as a dead without the weight. It'll keep you loose and limber for future sets.

Beefcake · 07-22-2007, 01:43 AM

happy training bro

monkeybiker · 07-22-2007, 03:46 PM

Quote:

Originally Posted by Beefcake

Good post. I can summarize it. Grab the barbell a little narrower than shoulder width. Have a slight bend in you back and crouch and bend your knees. Lift with your knees for the first rep to stabalize your self. Straighten back and go down slowly keeping your head facing foreward and looking straight ahead at something. When you lower the weight, only go as far as you need to so as to get a good stretch. If you need to brush the floor, just brush, don't slam or bang the weight on the ground. Dorian Yates believed that he only needed to go just to mid-calf range to get a good stretch, but it's whatever works for you. Then as you bring the weight back up, at the top pause briefly and rock back slightly to give the back a good stretch so it doesn't cramp up. Many believe that doing the last rock doesn't help, but I feel that it keeps me from back strain after a heavy set and stretches it while its working it. Then as you prepare to lower the weight at the finish of the set, slowly bring it down and set it not drop it. After make sure you get a good lower back stretch so you don't cramp up. I might suggest DoggCrapp style stretching when you become better at deads, but for now, do 10 alternating toe touches and use the same movement as a dead without the weight. It'll keep you loose and limber for future sets.

One thing I would add is pull your shoulders back and up as if you were about to do a shrug.

If you want a good book on technique I highly recommend this one.
Amazon.co.uk: Insider's Tell-All Handbook on Weight-training Technique: Books: Stuart McRobert

Beefcake · 07-22-2007, 03:59 PM

Wow, I totally spaced on the shoulder thing. I just do it out of habit.

**QuinnBW** · 07-22-2007, 05:37 PM

YouTube - Romanian Deadlift form tutorial RDL
a demonstration of an RDL

Beefcake · 07-22-2007, 05:50 PM

Romanian Deads with heavy weight wouldn't be the best idea. It could lead to a thrown-out back. 315lbs maybe for a Romanian dead max, so just light weight.

jalmy8 · 07-23-2007, 01:44 AM

Make sure you use the valsalva maneuver. Take a deep breath and hold it while flexing the abs (when using a belt, push your stomach OUT against the belt - many dont use the belt correctly). This is VERY important so as not to strain the back. In addition, the technique will strengthen the core because it will keep the lower back and abdominals rigid.
Another piece of advice in addition to Beefcakes reponse: Do not let your hips rise faster than the rest of your body. Worst case scenerio - your legs are straight yet your back is bent, struggling to lift the weight...suddenly, one of your lower back discs falls out onto the floor (DON"T lift heavy until your back remains straight!!!).
ONE MORE: When performing sets with more reps than 3-4 don't use a belt. It is not necessary because you will strengthen your core not using one. If you are using correct form, you will not pull anything. In another sense, whats the point of being able to deadlidt 700 pounds when your core is too weak to dead 350 without a belt? DOESNT make sense. Use a belt during low reps 1-4, so you don't strain yourself during max testing.

**mabo** · 07-23-2007, 05:24 AM

jalmy, where did you get your info about the valsava maneuver preventing you from straining your back?

I've not seen any evidence that shows increasing intra-abdominal pressure to decrease the chance of injury, whether through use of the valsava maneuver or a weightlifting belt.

I'm not saying not to use it, I just wouldn't use it for that reason.

Canon · 07-27-2007, 01:38 AM

you can just go to youtube.com and search it ......put proper dead lifts technique or sumthing like that and it should show you a video on how to do deadlifts.

**roccodart440** · 08-01-2007, 10:59 AM

SOme people are not able to do a conventional deadlift such as myself. I pull sumo.

Check out the video's at ironasylumgym.com