Thread: deadlift technique

anyone have any good pointers for deadlifts? i tried deadlifts properly for the first time yesturday lifting 50kg just to get a feel for it and get the technique right using the mirror. my back was straight and remained straight all the way up throughout the reps but when i stopped them my lower back felt twitchy and a bit pulled so i dont think i was lifting right.

any help would be great cause i wana find out my one rep max lol

I found this article useful for working on your technique http://www.bodybuilding.com/fun/vide...e-deadlift.htm

Deadlift techique is vital so sped lots of time gettig it right before you go heavy

Stance should be slightly narrower than shoulder width with your grip on the bar at exactly shoulder width so your arms are vertical during the pull up (which will maximise energy through your body).

Shoulders should be directly above the bar when you get into position and bend with your knees to keep your back straight. Looking up during the movement will help keep your back straight.

Start the pull from your heels, thighs and glutes, dont push your hips forward too fast as this will bring your back into play much more. As a rule i try and keep the bar as close to my shins and thighs as possible as it rises. This ensures that my hips are in the right place at the right time.

When i get to the top i pull my shoulder blades back and lean back a little.

On lowering i bend at the waist so as not to round my back. I begin to bend my knees as soon as the bar passes them. Lower under control.

Hope that makes sense.

yeah that makes sense thanks guys will wait for my back to to rest and try again on wednesday

It takes a bit of time to get right, but it is well worth the attention. Start with lower weights until you get your form correct then start adding the weight - do these properly and you'll get a nice thick back.

Check out Mark Ripptoe's - Starting Strength book, he goes into great detail on how to perform this exercise, and other compound movements, correctly.

keep the posture correct at all time cause the forces running through your spine are phenominal. don't rush the movement and concentrate on your breathing too

My PT calls me "Meticulous Tim" lol, I'm obsessed with perfect form in all things!

Also fourtysevenk, that pic looks like a monkey lol

Originally Posted by Gazroth

Stance should be slightly narrower than shoulder width with your grip on the bar at exactly shoulder width so your arms are vertical during the pull up (which will maximise energy through your body).

Shoulders should be directly above the bar when you get into position and bend with your knees to keep your back straight. Looking up during the movement will help keep your back straight.

Start the pull from your heels, thighs and glutes, dont push your hips forward too fast as this will bring your back into play much more. As a rule i try and keep the bar as close to my shins and thighs as possible as it rises. This ensures that my hips are in the right place at the right time.

When i get to the top i pull my shoulder blades back and lean back a little.

On lowering i bend at the waist so as not to round my back. I begin to bend my knees as soon as the bar passes them. Lower under control.

Hope that makes sense.

very good explanation, I always end up scraping my shins though!

2 things that I always do when deadlifting are:

1. Use plates no bigger than 15kg cos otherwise the ROM is shortened and the technique can be flawed

2. Come to a dead stop at the end of each rep. This is just a personal thing really but I hate it when people slam the bar back on the floor and use momentum to help. If you come to a dead stop then you can really focus on technique and take momentum out of the move.

Originally Posted by JayKay

2 things that I always do when deadlifting are:

1. Use plates no bigger than 15kg cos otherwise the ROM is shortened and the technique can be flawed

2. Come to a dead stop at the end of each rep. This is just a personal thing really but I hate it when people slam the bar back on the floor and use momentum to help. If you come to a dead stop then you can really focus on technique and take momentum out of the move.

Its called a deadlift for a reason, the weight starts 'dead' so you are right. People who bounce the weight are the same people that bounce the bar off their chest on bench press, only cheating themselves though..