I really want to start doing deadlifts. Does anybody know where I can get a jpeg/mpeg (whatever one is the motion stream) that shows correct form.
I have read plenty of directions but still find it a bit fuzzy - with general pointers instead of bona fide rules. I am anal about accurate rules of form because I had a prolapsed disc in my back a few years ago and apart from being excruciating it kept me out of training for months.
On a side point. What do people deadlift? I know this can't be answered exactly but I just want to make sure I'm the right ball park. I weigh 195lb and have a relatively strong back e.g. 100kg cable rows, pull ups etc.
www.crossfit.com has mpegs of most weight exercises. I read an article on these last week but forget whereabouts, some points I got out of this were:
keep your shoulders relaxed at the bottom of the movement - this is something I had not been doing despite deadlifting for aobut 5 years...
don't bend your knees/crouch excessively at the start of the lift - have a look at the start position on the pics that are (hopefully) at crossfit, it's a pull not a squat.
fill your stomach/lower abodomen with air before commencing the pull, as it adds stability to the spine. You may already do this with squats.
use an over/under hand grip to prevent the bar rolling.
Some other points I recommend:
train in sets of singles. I've always done this, but read an article from the westside camp explaining that the deadlift builds/is a test of starting strength, and by training with reps you may start using a 'bounce' at the bottom position, which develops reactive strength, (I think, I get confused easily).
remember this rhyme: "when my eye ball goes a pop, it's a time to stop".
remember this rhyme: "my stomachs just squelched out my ass, best make that rep my last".
The guy in that video seems to have his shoulders pretty far forward. I try to keep my shoulders behind the bar, although I have to squat a bit lower to do so.
Should I be bringing my hips up higher, even though that'll make my shoulders go over the bar?
baltz - i tend to do the same thing and I wasn't sure if that was right. Still trying to get my head round the physiology of the deadlift (push vs pull)?
"On a side point. What do people deadlift? I know this can't be answered exactly but I just want to make sure I'm the right ball park."
It really doenst matter what others deadlift. What matters is you are doing them and trying to improve.....its whatever works for you. Test yourself, see where you're at, set a goal and timeline of when you want to be there, when you get there, set a new goal and time etc etc. remember this will take time, years in fact. People who figure they "should" be lifting a certain weight based on what others are saying or doing are setting themselves up for failure, frustration and possible injury from doing too much too soon. Forget ego's and testosterone and just lift and improve..........everyone is different and some are genetically gifted, some are not. The point is you are training...and that's always a good thing.
shooter 34 -
I agree completely, though it probably didn't come across that way. The gym I use nobody even does deadlifts therefore any info or guide I get is from the UG. I have been training properly for about a decade but I got a back injury a few years back.
Being out of training for so long was the most miserable experience I've been through. So I have relatively neglected back work that could become bad if not done perfectly. I haven't pushed myself yet until I get the form perfected, therefore I have no idea what my goal should be. That simple guide of 'your own body weight' is actually very helpfull to me believe it or not. I intend to work my way up to 90kg and then see what happens
Crunion speaking from experience comparing your personal bests to most of the guys on here is a very humbling experience.
But when you think you are the biggest puss on the forum you'll see that you are much stronger or just train alot harder than most of the folks at your health club then you'll realize that most of the guys on here are not mere mortals.
Overall I'm stronger and more athletic than most of the guys at the gym I lift at regularly and yet I'm one of the weakest on here.
It keeps the ego in check and that is a good thing as long as you don't let these monsters discourage you.
Managed 3 sets of my own body weight fairly easily, so I should be able to crank it up to 1.5 in a few months.
What is the norm rep range? 12-20 like the squat?
Mule- actually I need the humbling experience to increase my drive. E.g. when I lived in Ireland nobody worked out and I was king of the gym, then went to England and there was a much bigger training ethos. After a few years again I would consider myself one of the best conditioned in the gym. The thing is it does go to your head. Being taken down a peg or two is what I need to keep giving 100%. I would rather compare myself to the elite than be a big fish in a small pond.
re rep range, it depends really what you want to achieve. Westside barbell club - a powerlifting club - recommend only ever training singles, (not necessarily at max weight however) as repping with them doesn't reflect what you do in competition. However, I guess if you are doing them for their sporting/mma carry over then doing reps may better suit your needs.