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Deadlifts, need advise

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Mr.Positive

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First off, I'd like to say thanks for all the great info on this forum. I've been using it to get over a plateau in my workout, and have been successful so far.

I do have a few questions on incorporating deadlifts into my workout. I've been lifting for a long time, years, and have always been fit and healthy. However, I have never done deadlifts. My reason has always been that it really looks like an exercise that could be horrible for your back, so I've always stayed away from it.

A few questions, for someone who already has a fairly well rounded workout, what advantages would I gain from starting to do deadlifts?

What is the correct form? I've read both with knees bent and with them locked.

I currently weigh about 180, I squat 295 and bench 85 (dumbells). What would be the best weight to start with. I'd like to start light to make sure I've got the correct form.

Also, do you do deadlifts on back day, or leg day?

A lot of questions, I know, I guess I'm curious on the benefits of deadlifts. Any advise would be appreciated.
 
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stronglifts

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Mr.Positive said:
I do have a few questions on incorporating deadlifts into my workout. I've been lifting for a long time, years, and have always been fit and healthy. However, I have never done deadlifts. My reason has always been that it really looks like an exercise that could be horrible for your back, so I've always stayed away from it.

What is the correct form? I've read both with knees bent and with them locked.
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Deadlifts are the best exercise for back strength. They teach you to keep your back rigid under a load.

Deadlifts can hurt the lower the lower back if done incorrectly (bend back most popular mistake).

I've got a post coming up in a few hours on my blog on deadlifting safely. I'll send you the link when it's up.
 
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Mr.Positive

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Thanks guys, this is the info I needed. The deadlift really is a complicated exercise! I'll start with very light weight.

One more question, what's your opinion on wearing a weightbelt?
 
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stronglifts

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Mr.Positive said:
Thanks guys, this is the info I needed. The deadlift really is a complicated exercise! I'll start with very light weight.

One more question, what's your opinion on wearing a weightbelt?
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Here's your article on the deadlift: 7 Tips For A Safer Deadlift

First learn to deadlift raw. The weightbelt is for later.
 
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mrRuckus

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Hey stronglifts (or whoever),

Are the traps worked isometrically in a deadlift? Is that why not to shrug at the top? I can't picture them really doing anything in a deadlift other than helping hold the bar.
 
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stronglifts

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mrRuckus said:
Hey stronglifts (or whoever),

Are the traps worked isometrically in a deadlift? Is that why not to shrug at the top? I can't picture them really doing anything in a deadlift other than helping hold the bar.
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Call me stronglifts or mehdi.

You are right: traps work isometrically in the deadlift, just to hold the weight.

The whole movement comes from knees/hips/back.
 
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Warboss Alex

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mr Ruckus - Don't your traps flex when you deadlift? Mine stand up to my ears virtually. Of course, it does depend on the weight you're pulling.
 
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mintxx

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Warboss Alex said:
mr Ruckus - Don't your traps flex when you deadlift? Mine stand up to my ears virtually. Of course, it does depend on the weight you're pulling.
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LOL nice image
:crackup:
 
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mrRuckus

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Warboss Alex said:
mr Ruckus - Don't your traps flex when you deadlift?
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Not that i've noticed, not that i've thought about it before, unless i'm purposely doing an extra shrug at the top.

I was questioning what stronglifts had on his link:





2. Don’t Roll The Shoulders
Another mistake is to roll & shrug the shoulders at the top. Some do this to hit the traps more.

Heavy Deadlifts will give you enough trap work. If you feel you need more, do Power Cleans separately.

But please, don’t roll the shoulders when deadlifting. You could injure your neck.

Chest up, shoulders back, full extension, you’re done.
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If you're not supposed to do that i was wondering then why everyone proclaims deadlifts the king of building traps. I assumed it was just an isometric thing.
 

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Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.

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spesmilitis

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stronglifts

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mrRuckus said:
If you're not supposed to do that i was wondering then why everyone proclaims deadlifts the king of building traps. I assumed it was just an isometric thing.
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Rolling at the top of the movement is dangerous. Bad for shoulders.

People who do this, want to emphasize the traps more than they already do witht deadlifts. As you write: traps hold the weight isometrically. Gives them enough work.

If you want to work the traps: don't roll shoulders during deadlifts, rather do separate work for the traps. Power Cleans are the true trap builder.
 
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