Can Someone breakdown the deadlift for me

[Zhen]

Posture, the motion, and speed you go up and down etc.

I've tried deadlifting w/ 135 for 3 sets of 8. I can do it but it doesn't feel that comfortable.

And what's a good weight to start off at. I'm 6'1 180 lbs

 

[Lifeforce]

I'm no expert but I'll toss in how I do them.

Standing in front of the bar, if you look from above the bar is directly over the root of my toes. Feet about shoulder width apart.

Sit down and grab the bar just a little wider than shoulder so I don't hit my knees on the way up.

Get my ass down to just a little over paralell, drop the shoulders down.

From this position I inhale and tighten the midsection and then lift, trying to keep the force balanced between the legs and the back. I always keep the bar close to my body. pulling the bar up along the legs.

On the top I exhale, but not fully so my midsection still is kept tight.

Then I return the bar to the floor, basically reversing the movement to get it up.

Best way to learn it is to look at an expert perform it.


Good weight to start off with is up to you. IMO you need at least one large plate of some kind per side so you can learn the movement from the right height. .

 

[Warboss Alex]

As with Lifeforce except I go down lower (arse to grass), remember to keep your back straight, your eyes straight ahead to keep your back straight, thrust upwards with your hips for the first motion of the lift, keep your hips and shoulders BEHIND the bar at all times.

There is no starting weight, if you can rep 135 then try to rep 140 next time, 145 the time after that and so on, the bigger successful weight jump the better.

 

[Lifeforce]

Originally posted by Warboss Alex
As with Lifeforce except I go down lower (arse to grass), remember to keep your back straight, your eyes straight ahead to keep your back straight, thrust upwards with your hips for the first motion of the lift, keep your hips and shoulders BEHIND the bar at all times.

There is no starting weight, if you can rep 135 then try to rep 140 next time, 145 the time after that and so on, the bigger successful weight jump the better.

why are you going ass to the grass? Seems like a perfect waste of ATP with alot of worthless movement on the bottom.

I wouldn't advice him to go all heavy on the deadlifts until he somewhat learn the proper form.

 

[Warboss Alex]

ATP waste or no ATP waste, I deadlift far more than you.

 

[Zhen]

ok thanks. deadlifts generally go up fast right?

my squats are fairly decent like 225- 265

 

[Warboss Alex]

Can't say how fast they go up, it's different for everyone.

 

[Lifeforce]

Originally posted by Warboss Alex
ATP waste or no ATP waste, I deadlift far more than you.

At least let me have a week of feeling good about my deadlifts before you kill my spirit.

 

[Warboss Alex]

Originally posted by Lifeforce
At least let me have a week of feeling good about my deadlifts before you kill my spirit.

Your deadlifts ARE very good, I'm just being a git.

 

[MetalFortress]

Originally posted by Warboss Alex
As with Lifeforce except I go down lower (arse to grass), remember to keep your back straight, your eyes straight ahead to keep your back straight, thrust upwards with your hips for the first motion of the lift, keep your hips and shoulders BEHIND the bar at all times.

There is no starting weight, if you can rep 135 then try to rep 140 next time, 145 the time after that and so on, the bigger successful weight jump the better.

Not sure how tall you are, but I've read that for tall guys (taller than six feet) it's better to start with high hip position. I'd believe that, too, because it's where I'm most comfortable and I am 6'1.

Zhen, you should be able to deadlift a good amount, if you can squat 265. I squatted about that much, and I did a max deadlift of 308 the first day I tried. However, you probably won't get that much, because I also had a lot of olympic weightlifting under my belt at the time.

 

[Warboss Alex]

There is another sort of deadlift, the sumo deadlift, where you do go arse-to-grass and have your feet wider than your hands, I guess my deadlift is a hybrid between converntional and sumo.

As long as it's safe, do however you're comfortable with!

 

[Zhen]

metalfortress, you mean w/ your ass sticking up higher?

wouldnt the first part of the lift just be w/ your back then instead of both back and legs

 

[Warboss Alex]

The first part of the lift for me is always with the legs, driving up with the hips.. once the bar goes past knee level the back does all the work.

 

[Warboss Alex]

Lifeforce:

You know, I've been thinking of it, and experimenting with the barbell I've got out in the yard, and it's come to me that I've always done arse-to-grass deadlifts because that's what comes naturally, and as such, it's mechanically the most natural thing to do, as opposed to deadlifting from a poise midway between atg and upright (for a stiff leg deadlift, knees slightly bent).. the legs were designed to work atg, and since they're involved in the lift they should work as they were physiologically intended - it's for this reason we do atg squats, not because it needs more effort, but that's how the legs are designed to work. I don't see why it should be any different with deadlifts, it's still the same body and same legs you're driving with for the first half of the lift.

I've never actually thought of it in this way, the form videos I see all seem to be close to stiff-legged deadlifts (like the one semag posted), and since I tend to be the only guy in both my regular gyms who deadlifts (I kid you not - lol, it pisses them off when I take the olympic bar from the bench press to deadlift with, but no-one's asked me to stop so far), I haven't had a chance to think much about it.. I guess everyone's form is different (ever seen Ronnie Coleman deadlift?) but as long as it's safe then it doesn't matter I guess.

 

[MetalFortress]

Originally posted by Zhen
metalfortress, you mean w/ your ass sticking up higher?

wouldnt the first part of the lift just be w/ your back then instead of both back and legs

Mostly hip flexor and hammies, I think.

 

[simon]

Originally posted by Warboss Alex
(ever seen Ronnie Coleman deadlift?)

That guy absolutely cracks me up. He's so huge, but his voice is so squeaky. That video of him deadlifting a ridiculous amount is hilarious.

 

[semag]

WA, after that video i made, i changed my form up... my a$$ gets way lower now, and my legs i believe are about parallel with the ground. I hit 405 for 2 with that form...

 

[Zhen]

does that special bar work the same? the one where it's rectangular and you step inside.

i can't deadlift w/ a barbell, it skins my shins

 

[semag]

Originally posted by Zhen
i can't deadlift w/ a barbell, it skins my shins

aww, come on, be a man.

 

[MetalFortress]

Originally posted by Zhen
does that special bar work the same? the one where it's rectangular and you step inside.

i can't deadlift w/ a barbell, it skins my shins

pfft, wear longer and thicker socks if you can't stand it