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Deadlift; why we do it

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gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/15, 04:10 PM I would like to compile a list here on why any of us like to deadlift. My lift is as follows: 1. I love the feeling of pulling heavy weight off of the floor. 2. My heavy deadlift makes my power cleans feel easy. 3. It's good for my posterior chain. 4. It makes for good conversation :) What are some reasons why the rest of you deadlift?
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/15, 04:35 PM LOL @ #4.... so true. It is an awesome feeling to be able to move weight like that. But I have to admit that the main reason I liked the deadlift so much is because of what it did for my favorite lift, the squat: to the Moon, Alice! -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
asimmer Posts: 8,201 Joined: 2003/01/07	2003/10/15, 04:52 PM It makes my a-- nice and tight and brings out the seperation in my hamstrings. Plus it makes me sweat like a hog. -------------- Challenge + Consistency = Results "You do or you do not. There is no try." - Yoda
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/10/15, 07:18 PM Cause it makes me Strong Like Bull! -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
jbennett Posts: 1,558 Joined: 2001/02/28	2003/10/15, 07:52 PM Its simply the best strength excercise there is. Plain and simple. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
mallard3 Posts: 30 Joined: 2003/09/17	2003/10/16, 09:15 AM I have to agree with everyone. It works from shoulders to toes. I am not sure about the head.?LOL
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/17, 08:53 AM You people are awesome! Deadlifting has helped my squat alot too.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/17, 09:20 AM My new deadlifting goal is 750 lbs. I am about 100 lbs away. What are your goals for the deadlift?
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/10/17, 09:54 AM My last Max was 425. I would like to hit 450 in the next few weeks or so. -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/17, 01:41 PM I had hit 671 at 222 before I was forced to retire. My goal was to break the 700. -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/17, 02:19 PM Why did you retire?
bowers Posts: 179 Joined: 2003/04/13	2003/10/18, 11:48 AM PRIDE...PRIDE...PRIDE oh and braging rights and maybe if your strong enough a few really sweet trophys. 1st competition: 198lbs pulled 455 2002 2nd competition: 220lbs pulled 540 2003 3rd competition: 242lbs goal of 600 (Competition in March04) Will also do a triple meet this year total goal of 1500lbs 600 squat,600 dead, 300 bench (Can't bench can ya tell) PR squat 555 (new pr) PR dead 550 not in comp. bech pr 295 After which I will "retire" from power lifting to pursue my personal long tim goal of competing as a natural bodybuilder. Good luck guys (Head up feet through the floor)
bigandrew Posts: 5,146 Joined: 2002/10/21	2003/10/20, 03:59 PM most i ever done was one the hexa bar in high school( they made us i didn't liek it) 550 at 222 after only 2 years expierence.....then i kept doing dealifts and i did 450 but i did sumo style deadlifts so i had to start all over cause i herd that don't work so well so no wi do plan ol stylke and at 238 i can do abotu 475
redcaddy Posts: 6 Joined: 2003/05/12	2003/10/24, 03:37 AM The deadlift is the best overall exercise I have ever used and incorporate in my workouts once a week at high intensity. I only have enough grip strength for 6-8 reps at 335, but boy do I love the sound of those plates banging on the floor and the grunt when I lean back and pull. Awesome Awesome Lift. If there was one lift I would recommend to any beginner, it is getting them to do deadlifts for the first 8 weeks on a 2 day a week routine.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/24, 07:22 AM If your grip is failing then try lower reps. Also do some grip work. Do you do pull-ups? Another thing I have done is bar hangs to failure. There are a million ways to bring up your grip strength. How do you hold onto the bar. Do you hold it with a pronated grip or do you use the alternating grip?
Jdelts Posts: 1,218 Joined: 2003/10/19	2003/10/27, 05:32 PM 650 WITHOUT CLIPS...REAL LIFTERS DEADLIFT!!! GOOD LUCK ON 750, I'LL BE THERE WITH YOU SOON. -------------- SHUT UP AND GROW!!!
richardjst Posts: 410 Joined: 2002/07/13	2003/10/29, 05:02 PM I like JDelts comment...real lifters deadlift...between it and squat they are hard lifts for the average lifter...it is one of few lifts that distinguish between hardcores and the average joe somebody...don't believe me walk up to a "big" guy in the gym ask him how much he benches...he'll reply...ask him how much he squat's....50/50 chance of response here, in addition to a likely exuse...then ask what their deadlift is...most likely you get the response "the dead what"...proving my point exactly! -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/04, 09:19 AM My next 4 week deadlift cycle looks like this: Week 1 500 x 5 x 3 Week 2 550 x 4 x 3 Week 3 600 x 3 x 3 Week 4 640 x 2 x 3 My last heavy cycle set me nice for this constant weight cycle.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/07, 09:35 AM This sundays workout will look like this: Deadlifts: 500 x 5 x 3 2 min Between sets Hang cleans: 50% x 2 x 8 45 sec between sets Glute-Ham BW x 5 x 3 1 min between sets Reverse Hypers 1 min between sets BW x 10 x 3 Calves wt x 5 x 3 1.5 min between sets Heavy abs I perform the Dynamic Effort workout 72 hours before the Strength Effort Workout.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/17, 09:18 AM Last night's workout: Deadlifts: 535 x 4 x 3 2.5 min Between sets Hang cleans: 60% x 3 x 4 1.5 min sec between sets Glute-Ham BW x 5 x 3 1 min between sets Reverse Hypers 1 min between sets BW x 10 x 3 Calves wt x 10 x 3 1.5 min between sets Physioball abs 15 min bike and stretch
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/17, 10:48 AM I backed off last night a little. I tweaked my left hammie playing softball! I am done playing softball. I was running from 1st to home and when I turned at 3rd I felt like somebody shot me and I almost fell on my face. I tore my hammie in college and it comes back to haunt me every so often.
efitts Posts: 56 Joined: 2003/05/27	2003/11/18, 11:56 AM Gatormade (or anyone else), I am going to try deadlifts for the first time tonight. I rarely see anyone doing them at my gym. I have studied the free trainers description of how to do them, but could you recommend any pointers that will help me maximize the correct form? I want to start out right, and, for now, form is much more important to me than weight. Thanks
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/11/18, 12:48 PM 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...... -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
	2003/11/18, 01:02 PM I have hit a point where my grip wont keep up with my lift. Mutt suggested versagrips. He also said to stay away from straps . What else can I do to strengthen my grip? i plan on looking at versagrip and gloves this week. -------------- Living well is the best revenge. Charlie
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/18, 01:05 PM Here is how I teach the deadlift. There are many ways to teach it and Rev made some great points above. So, I will try to give you a different perspective. I have 5 cues that I use: Grip Stance Butt Head Lift I'll discuss each one: 1. Set your grip on the bar. I feel the best deadlift is the alternating grip where one hand is pronated while the other is supinated. 2. Set your stance off of your arms. Conventional style your legs will be just inside your arms. Sumo you feet will be almost touching the plates. 3. Sink your butt so your back is flat. Don't sink it too low. This is not a power clean. The bar should be away from your shins so you can pull up and back. In this position you should feel tension in your hamstrings. 4. Head. Look up at about a 45 degree angle. Your body is going to follow your head. Head down, body down. 5. Lift. Pick the bar up and bring your hips through. Keep your shoulder blades as tight together as possible. Push your abs out. Return the bar slowly to the ground and pause for a half second before doing the next rep. A deadlift should always be performed from a dead stand still. Keep your reps low. Start out with 10 sets of 2 or with the workout posted under the other topic. Don't try to get too heavy too fast. Build your trunk and hamstrings before trying for the big pull.
efitts Posts: 56 Joined: 2003/05/27	2003/11/18, 02:07 PM Thanks everybody, I haven't been this excited to get to the gym in a while. I'll let you know how it goes. Evan
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/19, 02:56 PM Speed Deadlifts: I have been performing these to improve my starting power. I use 50% of my deadlift 1RM and pull the bar off the floor as fast as possible, drop the bar, follow it down and grab it and lift it as soon as it hits the floor. I do 3 sets of 5. I have noticed that my heavy deadlifts are coming off of the floor faster. I still use good form, I just do it really fast.
doggiecool Posts: 43 Joined: 2002/08/07	2003/11/19, 06:06 PM I use straps when I get to heavier weights, it makes it easier to hold onto, o, and the reason i deadlift is to improve on the otehr big2 power lifts, a)squat, b) bench...plus i think it looks damn cool and scary to the people in the gym that don't know how to do them!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/19, 08:07 PM I don't use straps because they are not used in competition. I also feel your grip tells you how much weight you can safely handle. There is a reason why lower body strength and grip strength have been shown to correlate to each other in research studies. If I can't hold it without straps then I have no business lifting it.
efitts Posts: 56 Joined: 2003/05/27	2003/11/20, 06:40 PM I tried it last night. I did fairly well, although I had some tension in my upper back. I worked in an area with several mirrors, and I think I exerted too much effort trying to watch myself use the correct form instead of just doing each rep and trusting it. I will try again next week. Thanks for the help.
	2003/11/20, 08:28 PM Thanks Matt, My squats are gonna leave my deadlifts in the dust. I can pull from the floor but not hang yet nor can I work on pullups due to recent rotator cuff surgery. -------------- Living well is the best revenge. Charlie
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/15, 09:54 AM I am going to start a heavy deadlifting cycle in 8 weeks. I will update when I start to hit it. Working towards 700!
ursusarktos Posts: 346 Joined: 2004/01/18	2004/01/19, 12:30 AM A few years ago while training as a sprint cyclist did 445 @ 180 without straps. Kind of let personal issues get in the way of training and am now slowly working my way back.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/21, 06:42 AM that is awesome ursusarktos! You'll get there!
	2004/01/21, 10:27 AM Hit 305 x 6 yesterday. -------------- Living well is the best revenge. Charlie
dhurt55 Posts: 93 Joined: 2004/01/02	2004/01/21, 05:56 PM gatormade, when you do the speed deadlift...do you actually drop the bar once you have lifted it and then go back down and pick it up again...or do u keep it in your hands?? I love deadlift(along with hang cleans) because like said before, it works the entire body...shoulders to toes...and I LOVE IT! personal best-straight bar 445....got 505 on the hex bar but I don't count that. -------------- "Without Pains, there come no Gains" -Benjamin Franklin
richardjst Posts: 410 Joined: 2002/07/13	2004/01/21, 07:32 PM I do timed deadlifts for quickness as well..just like gatormade..only i do it for 30 second intervals...getting as many as i can in the alloted time...and every other week i try to improve on that number...one would be surprised in how their numbers will continually improve.....as for dhurt55 i believe for safety reasons you need to keep your hands on the bar. It also allows for a quicker second pull, so as you don't have to reset your grip after the drop. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
dhurt55 Posts: 93 Joined: 2004/01/02	2004/01/22, 06:53 AM yeah that is what I was thinking...but the way it's worded it seems like you drop the bar...haha...maybe its just me. Anyways...today is maxout day in weightlifting class Im hoping to see some improvements!!! -------------- "Without Pains, there come no Gains" -Benjamin Franklin
I_Am-aZon Posts: 893 Joined: 2003/02/18	2004/01/22, 08:06 AM Bent knee versus straight leg deadlifts: Any opinions on which is best? I am thinking SLD's are harder on the lower back??
wesdurst89 Posts: 13 Joined: 2004/01/21	2004/01/22, 01:59 PM gatormade when you do your speed deadlifts is that all the deadlifting you do in one day? or do you do the speed lifts then do the regular heavy ones?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/22, 06:51 PM I perform speed deadlifts after a heavy squat workout. If I speed deadlift on one day then I don't deadlift heavy on that day. I don't train my deadlift by itself all that often. Maybe 9 weeks out of the year. I do heavy RDL's with great form and they strengthen my back. If I did them wrong then they would definitely hurt my back. When I do speed deadlifts I use Olympic plates on an Olympic platform so when I drop them nothing gets smashed. I do reps of 3-5 on my speed deadlifts. I usually only take 45 seconds between sets on them. How many reps do you do in 30 seconds. I would think anything over 5 and your speed slows down and thats the whole point of a speed deadlift. It is a power exercise so use power type numbers (1-5). I would also think performing as many deadlifts as you can in 30 seconds would lead to some poor form somewhere in the pull.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/22, 06:56 PM I perform speed deadlifts after a heavy squat workout. If I speed deadlift on one day then I don't deadlift heavy on that day. I don't train my deadlift by itself all that often. Maybe 9 weeks out of the year. I do heavy RDL's with great form and they strengthen my back. If I did them wrong then they would definitely hurt my back. When I do speed deadlifts I use Olympic plates on an Olympic platform so when I drop them nothing gets smashed. I do reps of 3-5 on my speed deadlifts. I usually only take 45 seconds between sets on them. How many reps do you do in 30 seconds. I would think anything over 5 and your speed slows down and thats the whole point of a speed deadlift. It is a power exercise so use power type numbers (1-5). I would also think performing as many deadlifts as you can in 30 seconds would lead to some poor form somewhere in the pull.
wesdurst89 Posts: 13 Joined: 2004/01/21	2004/01/22, 10:04 PM ok thanks
ursusarktos Posts: 346 Joined: 2004/01/18	2004/01/22, 10:55 PM So is a speed deadlift basically the same as a clean-pull? Do your feet come off the platform or do you keep the load high enough that they stay on the platform? BTW - Thanks for the kind words of encouragement!
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/23, 06:42 AM A speed deadlift is a deadlift done fast. Use 50% of your 1rm and perform the deadlift as fast as possible. 1-5 reps. Recently, I have been performing 5 sets of 3 reps with 45 seconds between sets. I have also done a workout of 12 sets of 2 with 45 seconds between sets.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:52 AM Shoulder is feeling better. I hit 610 for a solid triple on sunday. Time to step it up a notch again!
	2004/01/29, 11:29 AM Matt, you said there are a million ways to improve grip. I started doing hangs and pullups when I read your post but my grip is always the weakest part of my deadlift. What are some more grip strengtheners. -------------- Living well is the best revenge. Charlie
Leilita808 Posts: 154 Joined: 2004/01/07	2004/01/30, 08:54 AM what is a good weight for me to be attempting on the dead lift. I usually just use the bar and do 4 sets of 12 but you guys are talking about hundreds of pounds here. Should I be trying to lift more? (in other words, a good girly weight)
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/01/30, 03:14 PM I dunno depends on what your going for.....i mean i dunno how many guys would try and " hoola" a you if u was deadlifting more than them lol...........3/4 your body weight or your body weight would sound about right to me i dunno I not a girl lol -------------- ---andrew.......adversity causes some to break, but others to break records! LEAVE YOUR EGO AT THE DOOR!!
Leilita808 Posts: 154 Joined: 2004/01/07	2004/01/30, 05:10 PM well how many reps should I be going for then?

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