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2005/06/10, 10:42 PM
This is compiled from the rev8ball and gatormade..
Here are some pointers: The deadlift is actually quite a simple exercise: Bend over and pick up something from the floor. But there is a method to the madness. This time, we start from the bottom. For a traditional lift, stand with your feet about shoulder width apart, with your shins touching the bar. Squat down and grasp the bar about 4-6 inches out from your footing; most people prefer the over/under positioning of the hands. Make sure that you keep your shins as close to 90 degrees to the floor as possible, thereby preventing you from leaning forward and adding stress to the lower back. Keeping your back straight/arched and tight, and your head always level, begin the big pull. It’s a little easier to understand the lift if you look at it this way: your upper body is pulling the weight off the floor, while your lower body is pushing your upper body to stand up. Focus on the correct firing order, like mentioned above, and the bar will move correctly. Always keep the bar as close to the body as possible (scraped up shins and thighs are part of heavy deadlifts). Also, upon the ascent, never let your butt rise first or above your shoulders. If you do this, you are basically turning this into a Good Morning lift, and putting waaaaaaaay too much strain on your lower back. Do not use your biceps to pull the weight; they are much smaller muscles that your back, etc., and you will easily tear them trying to turn this heavy lift into a curl. Finally, keep your abs tight, and never relax your chest and shoulder girdle. When you get to the top, there are three big no-nos that people who don’t know what they are doing always perform: do not lock out your knees; do not lean back once the lift is completed; and do not roll your shoulders back. All that these movements will do will be to knock you out of balance and place unnecessary stress (and possibly damage) smaller and more vulnerable muscle groups. Now, lower the weight in the reverse of what you just did, making sure to keep tight form and control, and not the letting the weight drop.
Hope that helps......
The Top 10 Deadlift Mistakes
Mistake #1: Training the deadlift heavy all the time
Very few people can train the deadlift week after week and still make progress. I feel the only ones who can get away with this are the ones who're built to deadlift. If you're built to pull, then the stress on your system is going to be less than those who aren't built to deadlift.
The deadlift is a very demanding movement and it takes a lot to recover from. This is compounded if you're also squatting every week. The squat and deadlift train many of the same muscles and this is another reason why you don't need to train the deadlift heavy all the time. Years ago the only deadlifts I did off the floor were in meets. The rest of the time was spent training the lower back, glutes, and hamstrings. While my deadlift increased 40 pounds over the first few years, I did run into some problems with this approach.
The major problem I had was when I'd go to a meet I didn't know where to place my feet and if I got stuck I didn't know how to adjust. Since I'm not built to deadlift, these things aren't natural to me. I had to find a way to put some pulling back in the program without taxing the system. What we came up with was a session of speed deadlifts with a moderate weight pulled for five or six singles. This way the weight was heavy enough to teach good form and not too heavy to tax the system. This worked out to 45 to 50% of max to be trained after the dynamic or speed squat workout. These don't need to be done every week but should be used as the meet or test day get closer.
I still suggest letting the box squat train the deadlift muscles with dynamic squat training of eight sets of two reps in a wave-like sequence. (For squat training details, see the following articles: Periodization Bible Part II, Squatting from Head to Toe, and TNT Part II for cycles and percentages.)
Let the max-effort day be for training the heavy deadlift. Try to pull off pins, off mats, or with bands one out of every four to six max effort days. Let the other day be some type of medium or close-stance good morning or low-box squat.
Mistake #2: Pulling the shoulder blades together
This is a mistake I made for years. Stand in a deadlift stance and pull your shoulder blades together. Take a look at where your fingertips are. Now if you let your shoulders relax and even round forward a little you'll see your fingertips are much lower. This is why we teach a rounding of the upper back. First, the bar has to travel a shorter distance. Second, there's less stress on the shoulder region. It'll also help to keep your shoulder blades behind the bar. You'll read more on this later.
Mistake #3: Rounding the lower back
This is another mistake I see all the time and most lifters know better. It happens most of the time because of a weak lower back or a bad start position. While keeping your shoulders rounded you must keep your lower back arched. This will keep the shin straight and the shoulders behind the bar and keep your body in the proper position to pull big while keeping the back under minimal stress.
If you pull with a rounded back, the bar is going to drift forward away from the legs, thus putting you back into a very difficult position from which to recover. When the bar drifts forward, the weight of it will begin to work against your leverages and cause you to have a sticking point just below the knees or mid-shin level. When you pull you can either arch your back in the beginning standing position before you crouch down to pull or once you grab the bar. Either way it's important to keep the lower back arched and tight.
There are many ways to strengthen the lower back for this. Good mornings, reverse hypers, and arched back good mornings are a few. You can also use a band around your traps and feet for simulated good mornings. With this technique you only use the bands and train for higher reps (in the 20 to 30 rep range) for local muscular endurance.
Mistake #4: Not having enough air in your belly
As with most exercise you must learn how to breathe. Stand in front of a mirror and take a deep breath. Do your shoulders rise? If so, then you need to learn how to breathe. Learn to pull your air into your diaphragm. In other words, use your belly! Pull as much air into your belly as possible, then when you think you have all you can get, pull more. The deadlift isn't started by driving your feet into the floor; it's started by driving your belly into your belt and hips flexors.
One note on holding air while you pull. You do need to try and hold your air as long as possible, but this can only last for a few seconds while under strain because you'll pass out. So for a long pull, you're going to have to breathe or you'll hit the floor and people will stare. While there are several people out there who may think this is a cool thing, I disagree. It's much cooler to make the lift!
So when you reach the point where you begin to really have to fight with the weight, let out small bursts of air. Don't let it all out at one time or you'll lose torso tightness and cause the bar to drop down. By letting out small bursts you can keep your tightness, continue to pull, and lock out the weight.
Mistake #5: Not pulling the bar back
The deadlift is all about leverage and positioning. Visualize a teeter totter. What happens when the weight on one end is coming down? The other end goes up. So if your body is falling backward, what happens to the bar? It goes up! If your weight is falling forward the bar will want to stay down. So if you weigh 250 pounds and you can get your bodyweight to work for you, it would be much like taking 250 pounds off the bar. For many natural deadlifters this is a very instinctive action. For others it has to be trained.
Proper positioning is important here. If you're standing too close to the bar it'll have to come over the knee before you can pull back, thus going forward before it goes backward. If your shoulders are in front of the bar at the start of the pull, then the bar will want to go forward, not backward. If your back isn't arched the bar will also want to drift forward.
For some lifters, not being able to pull back can be a muscular thing. If you're like myself, I tend to end up with the weight on the front of my feet instead of my heels. This is a function of my quads trying to overpower the glutes and hamstrings, or the glutes and hamstrings not being able to finish the weight and shifting to the quads to complete the lift. What will happen many times is you'll begin shaking or miss the weight. To fix this problem you need to add in more glute ham raises, pull-throughs and reverse hypers.
Mistake #6: Keeping the shins too close to the bar
I'm not too sure where this started but I have a pretty good idea. Many times the taller, thinner lifters are the best pullers and they do start with the bar very close to their shins. But if you look at them from the sides they still have their shoulders behind the bar when they pull. This is just not possible to achieve with a thicker lifter.
If a thicker lifter with a large amount of body mass — be it muscle or fat — were to line the bar up with his shins, you'd see he would have an impossible time getting the shoulders behind the bar. Remember you need to pull the bar back toward you, not out and away from you. So what I believe happens is many lifters look to those who have great deadlifts to see how they pull, then try to do the same themselves. What they need to do is look to those who are built the same way they are and have great deadlifts and follow their lead.
Mistake #7: Training with multiple reps
Next time you see someone doing multiple reps on the deadlift, take note of the form of each rep. You'll see the later reps look nothing like the first. In competition you only have to pull once, so you need to learn how to develop what's known as starting strength for the deadlift. This is the strength needed to get the bar off the floor without an eccentric (negative) action before the start.
In other words, you don't lower the bar first and then lift the weight as you do with the squat and bench press. When you train with multiple reps you're beginning to develop reversal strength, which isn't needed with the deadlift.
These two reasons are enough to keep the deadlift training to singles. If you're using multiple reps with the deadlift, then stand up in between each rep and restart the lift. This way you'll be teaching the proper form and be developing the right kind of strength.
Mistake #8: Not keeping your shoulders behind the bar
You've already read this a few times in this article and it's perhaps the most important thing next to hip position in the execution of the deadlift. Your shoulders must start and stay behind the barbell when you pull deadlifts! This will keep the barbell traveling in the right direction and keep your weight going backward. The deadlift isn't an Olympic lift and shouldn't be started like one.
I did a seminar with Dr. Mel Siff at one of his Supertraining camps (one of the best investments you can ever make!) and we showed the difference between the two positions. For the Olympic lifts you want the shoulders in front of the bar; for the deadlift you want them behind the bar. Period. The amount of misinformation out there about this is incredible.
Mistake #9: Looking down
Your body will always follow your head. If you're looking down then the bar is going to want to travel forward. At the same time you don't want to look at the ceiling. Focus on an area that keeps your head in a straight up and back position with the eyes focusing on an upper area of the wall.
Mistake #10: Starting with the hips too low
This is the king of all mistakes I see. Too many times lifters try to squat the weight up rather than pull the weight. Think back to the number of times you've seen a big deadlift and thought to yourself how much more the lifter could've pulled if he didn't damn near stiff-leg it. I see it all the time. Someone will say, "Did you see his deadlift?" Then the other guy will comment, "Yeah, and he stiff-legged the thing." Am I telling you to stiff leg all your deadlifts? No, not at all.
All I want you to do is look at your hip position at the start of the lift when you pull and watch how much your hips move up before the weight begins to break the floor. This is wasted movement and does nothing except wear you out before the pull. The closer you can keep your hips to the bar when you pull, the better the leverages are going to be.
Once again, next time you see a great deadlifter, stand off to the side and watch how close his or her hips stay to the bar throughout the pull. If you're putting your ass to the floor before you pull, your hips are about a mile from the bar. You're setting yourself up for disaster when the lever arm is this long. This is also the second reason why lifters can't get the bar off the floor. (The first reason is very simple: The bar is too heavy!)
You need to find the perfect spot where your hips are close to the bar, your shoulders are behind the bar, your lower back is arched, your upper back rounded, your belly full of air, and you can pull toward your body. Nobody ever said it was going to be easy, but then again, what is? (Definitely not training in a commercial health club….)
Conclusion
After I'd discussed my pulling concepts with my new trainer friend, he was a little set back. He'd never heard these things before and didn't really know what to believe. After this I took him back out on the gym floor and started guiding him through a few deadlifts. A few corrections here and there and in no time at all he pulled 405. This wasn't an easy lift for him but he made it and with that his confidence grew.
Next, I let him in on the best training advice he'd ever hear. I told him the first thing he needed to do was spend more time under the bar and suggested he find a real gym and start training with those who were much stronger than him. The best training secrets come from the small garage gyms with very strong lifters, not the spandex driven, neon-machine warehouses. This, I told my friend, would be his introduction to the dark side, and with hard work and proper training, he may one day even enter the Dead Zone!
For more information about Dave's training concepts, you can visit his web site at EliteFTS.com. The site is complete with an article section and Q and A, as well as an exercise index section detailing many of the movements explained in this article. The online store also has many training videos for sale also detailing these methods, including the highly reviewed seminar video. (T-mag reviewed)
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2005/06/11, 05:53 PM
I believe this was an article by Dave Tate.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/06/20, 05:12 PM
Good article, thanks for posting it.
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2005/06/29, 03:47 PM
The article is from Dave Tate and the EFS website.
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2005/06/30, 09:46 PM
Okay - credit to Dave tate and the EFS website, sorry.:)
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It\'s easier to go down a hill than up it but the view is much better at the top.
-Henry Ward Beecher
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2005/08/09, 07:25 AM
really helped me in time of need great post!!!!!!!!!!!!!!!:)
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2005/09/07, 05:40 PM
I wish I read this a week ago. Oh my back. lol
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2005/09/23, 12:38 AM
My tips I give to athletes starting out:
1. Find a comfortable stance.
2. Set your grip off of that stance.
3. Set your hips so they are higher than your knees and your back is slightly arched or flat.
4. Slightly elevate the chin.
5. Pull up and back.
6. Control the weight to the floor.
The cue words look like this.
1. Stance
2. Grip
3. Hips
4. Chin
5. Pull
6. Control
Keep it simple. Don't think to much. Just focus on the basics and train it until your form is great. Then switch training methods to build the deadlift instead of training the deadlift.
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2006/02/03, 06:06 AM
What does Tate mean by 'taller' lifters? what's the height at which that is the case...Because he stated that placing bar close to the shins is fine for taller lifters but shorter bulkier guys have a problem with this....I think I had best success with bar 2-4 inches in front of my shins....
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2006/02/03, 10:37 AM
Well then you already know where to put the bar.
I like to pull the bar towards me, and initiate it from their. It's more of a cue than anything, and I do it with my olympic lifts too.
Having cues is sometimes a very helpful tip.
While were talking deadlift tips, anyone have any results with pulling with a mouthpiece in.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/03, 06:26 PM
Heh...never tried that..
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2006/02/13, 09:25 PM
Thanks for that, I had a Deadlift and Bench Tournament in 3 weeks and I needed to get those extra pounds on my single max lift for Deadlift. Right now I am at 405, I want atleast 435 so I can be sure I will win my weight class.
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2006/08/04, 11:47 PM
I got 225 today, for 8 reps (4th set). It was only my second time deadlifting, but even though it was only 2 plates on each side I started to get the feeling of the awesomeness of lifting big weights. I think I could do 315, but my lower back is still too week, without the belt I couldn't handle it.
Once I get the form down and start feeling comfortable with it, I think I will lift more..
Thanks for introducing me to this lift guys.
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2006/12/08, 11:00 AM
Hi new here. But I love deads. Don't know if it helps but let your legs do most of the work. The other day I went though my complete deadlifting day/routine and still manged to conjuer up the strenth to crank out 350 for 3 reps.
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2006/12/08, 11:52 AM
Here are the dl tips I will be using in competition:
Shaving the upper thigh. Girly, but helps with friction. So does baby powder. Just don't get the baby powder on your hands, it'll kill your grip.
Long socks. Required in competition, and helpful all around.
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Iron and chalk.
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2007/01/03, 02:09 PM
why not just wear spanex underarmor....helps me alot, cause its slick.
I prefere not to shave....I already hairy, don't need it groing back thicker and fuller.
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2007/01/03, 02:36 PM
Well you're already wearing a singlet. The powder goes on top of the singlet and you shave from singlet down.
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Iron and chalk.
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2008/03/07, 01:27 PM
Hey simmer i have yet to dead lift my entire workout life. I was heavy squating 475 with six reps i wasnt going past 90 degrees though with my legs. I was told by one guy i should drop my weight and go more then 90 degrees almost to about a foot off the floor with my butt. I want to dead lift cause i was told that builds the most strength and size. I have gained a lot without doing that workout and think that will help me out tremendously considering my legs are lacking compared to my upper body. Help please !
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2008/03/07, 02:29 PM
What is your question? And you should squat with proper form.
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www.sherdog.com - forums
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2008/03/07, 02:40 PM
Now where did that guys post go? If he got deleted, please remove my post as it does not fit.
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www.sherdog.com - forums
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2008/03/07, 03:01 PM
Sorry Ka, I reinstated him...
What is your question, corless? The above [posts, if you read through them tell you how to deadlift....pick up a bar and get started. And I agree - knock down the weight on your squats and work your form, but I don't necessairly think ass-to-ground squats suit everyone...my knees cannot take that far of an open position, though I do get down past 90.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/03/07, 03:02 PM
Bullshit. If you could really rep 475 you legs would be huge. Hell... if you could squat 475 for 1 rep your legs would have to be a descent size. I bet you aren't moving more than an inch. So...yeah drop the weight and go below parallel.
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2008/03/07, 03:11 PM
there it is again ok pemdas im lying. asimmer i was asking if you think dls would benefit me more i know they work the lower back the hamstrings and glutes but the workout itself looks painful. And im not sure how i should do it. I have read into it a lot. I read that you have natural elastiscity in the legs andyou should step up to it set your hands quick and blast through it so you could use that elasticity. I'm just not sure how i should do it. Pemdas want to know something crazy? i seen this huge dude at my gym shrugging 495 thats crazy huh? I seen it and i barely believe it
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2008/03/07, 04:42 PM
the Banhammer
You need to stop drinking so much noXplode before you post corless319. Just by looking at your post I can tell it was typed very quickly. Post a video of your squat.
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Quoting from KA:
Now where did that guys post go? If he got deleted, please remove my post as it does not fit.
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2008/03/07, 04:53 PM
merril unfortunately i dont have my home computer mother board fried what ill do instead is have my friend get his digital and have him send me the video via email. I'm doing dls today so no squat. Merril if you think I'm typing with noxplode your wrong I just type fast sorry. I'll try to type better. Hopefully my gym allows me to bring a camera in there haha. That will be wierd though I'll talk to my spotter. Also merril im substituting dls today for sqauts and I'm not sure what I'll be doing weight wise. Today I'll be feeling out the weights and seeing where I stand with the deadlift.
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2008/03/07, 05:59 PM
Before you bother posting a video of your squat, I can tell you the that most likely you need to cut the weight way down, sit back further, and squat deeper.
Video a heavy single and a heavy set of 5 and we will critique it if you want.
I wouldn't call DL's a substitute for squatting, but they are definately a great lower body exercise.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/03/07, 06:30 PM
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Quoting from asimmer:
I don't necessairly think ass-to-ground squats suit everyone...my knees cannot take that far of an open position, though I do get down past 90.
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Anyone that has knees that can handle quarter squats at 475 can definitely handle cutting the weight in half and squatting to depth.
Most people that say this would be better off changing their form and ultimately squatting deeper. There are exceptions, but I can't count how many people tell me squatting hurts their knees after doing quarter squat knee bends and the move to the leg extension.
The old training coach at RIT told me that most of his athletes weren't healthy enough to squat past 90 degrees. As per Micheal Boyle's words, if that's the case, your a g-damn athletic trainer, get your athletes healthy.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/03/10, 12:03 PM
Well I DLed and it was AMAZING. I loved it. It was intense I was out of breath sweating and hurting. I loved every second of it. It seems harder though cause I have to grip the weight with my hands. It was great last set was 275 lbs like 8 times. All I know is that is a workout I will never stop doing. Awesome. My friend forgot the digital camera and now that my computer tower is at best buy my digital camera can't charge.
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2008/03/10, 12:38 PM
oh by the way wrestler when i squat i sit down a decent amount i know i dont go past 90 degrees with the heavy weight but this week when i squat ill lower the weight and do deeper squats. With a deeper sqaut it hits the glutes and the hamstrings more right?
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2010/12/27, 06:33 PM
Thanks been looking to break the 570 mark i,m close maybe this will help me hit it
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2010/12/31, 05:26 AM
I've collected the best articles about deadlift:
http://verticaljumplinks.blogspot.com/2010/12/deadlift.html#more
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verticaljumplinks.blogspot.com
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Deadlift tips -
