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Deadlift is killing me
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E34 Offline
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Post: #101
RE: Deadlift is killing me
Hello all. There has been a lot said about deadlift in this thread as has been said most of it should be disregarded. First of all if all you want is to look pretty for that girl you just opened Deadlifts are not for you. This is a tough take no prisoner type of lift and really makes the best when done with intensity and heavy weights.
That said if you are hurting when doing this lift then stop until you can do bar lifts with no pain. You should also stop doing squats.
Ok every body is a little different so pictures and videos by people who read a book and passed the tests should be ignored.
Here are some basics to get you on the right track. first set you're base as we call it. to do this plant you're heels directly under you're shoulders. Pointing your feet out so that when you bend you're legs the knee follows the same path(use angle what is natural for the knee). Now that you're base is set get ready to pull. First look up and notice how it makes you're back straighten and shoulders roll back slightly. Now flex and tighten the back. once you are tight gulp as much air as possible while letting you're arms just hang. Now start bending you're legs, Bend till you're hands hook the bar. Now with out jerking lift as hard and explosively as you can. Thrusting the hips forward as you pull the weight to completion.
Lastly please use common sense when lifting. Do not do deadlifts and squats on same day or multiples time a week. Use weight you can lift and do not bounce the weight or break form while doing reps.. Start and stop with each rep to ensure form.

Yeah first post.
08-18-2014 04:24 PM
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dog24 Offline
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Post: #102
RE: Deadlift is killing me
Ever since i got injured i dont feel anything on my hamstrings. They dont even shake anymore at max pull attempts and its not because theyre stronger, theyre actually weaker than ever before.

Before my injury it was the other way around, my hamstrings seemed like they were gonna tear and nothing on my back. Now my back gets fried every time i do deads.

Im having trouble getting low enough on the start position, and i think my ass goes too far back, also im locking out way back (meaning my back goes too far back, weak upper back?)

Ive been using oly shoes for deadlift since they helped with ankle mobility but now im good enough to be doing them on flats again.

Overall shitty form thats why i havent reached 315 yet and stalled out at 130kg for 8 months now Confused

I switched to double pause deads to get stronger at the bottom but even doing so i dont feel anything on my hamstrings, what can be causing this??
(This post was last modified: 09-01-2014 02:02 AM by dog24.)
09-01-2014 02:00 AM
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birdie num num Offline
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Post: #103
RE: Deadlift is killing me
My gym recently acquired a trap deadlift bar and I'm using it as an alternative to traditional deadlifts. Around 2 years ago I had to stop deadlifting because of early degenerative disc disease. Deadlifting had also created some nasty scar tissue in my forearms. Using the trap bar, there have been no problems and the stress on the spine is minimized. It's more of an upright position when lifting. The hand position is more natural than the mixed grip used on a bar. Furthermore, my shins are spared as I'm no longer scraping them with the bar.

   

By the way, if you are having lower back pain then I highly recommend adding the Superman exercise to your routine. My lower back pain has nearly vanished after incorporating this into my workout. I usually do 3 sets of 15 reps or I'll just hold the position for several seconds.

   

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(This post was last modified: 09-01-2014 04:16 PM by birdie num num.)
09-01-2014 04:08 PM
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birdie num num Offline
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Post: #104
RE: Deadlift is killing me
On the topic of bad form, several times I've seen guys deadlifting while turning their head to the side to check their form in a mirror. I also see it on the seated leg press. Twisting one's spine while lifting heavy weight is a really bad idea. Keep that spine straight or learn the hard way.

“When you're born into this world, you're given a ticket to the freak show. If you're born in America you get a front row seat.”

- George Carlin
09-01-2014 04:30 PM
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JayMillz Offline
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Post: #105
RE: Deadlift is killing me
(09-01-2014 04:08 PM)birdie num num Wrote:  My gym recently acquired a trap deadlift bar and I'm using it as an alternative to traditional deadlifts.

I use this as well. I never go higher than 3 plates.
09-01-2014 04:34 PM
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dog24 Offline
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Post: #106
RE: Deadlift is killing me



Mark bell talks about rolling your shoulders back right before the lift to activate the lats, anyone used to doing this?

I dont have a trap bar or low back pain, i pretty much only use my lower back muscles when deadlifting, my glutes or hamstrings arent doing any work.

Ive seen some of my vids and realized my center of gravity is too far back.

I cant get my hips to come close enough to the barbell even though im scraping my shins in every lift.
09-04-2014 02:26 AM
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Hades Offline
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Post: #107
RE: Deadlift is killing me
Not sure if this video has been posted or not, but it's worth a watch for anybody interested in fine tuning their deadlift form.



09-04-2014 03:11 AM
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faznine15 Offline
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Post: #108
RE: Deadlift is killing me
I'll chime in with two cents here. Most people have glutes and hams that are soo fucking weak and inhibited this lift doesn't even work properly. I was one of these people. It seemed like despite working with a NSCA certified trainer and maitaing propper form at all times, deadlifting would flare my erectors up and never quit hit my hams and glutes like it should.

This led me to training into and imbalance that fucked me once I started lifting in the 300+ range. Also, since most of us sit so damned much we have major hip mobility issues that are simply exaserbated by this lift.

TLBig GrinR

Sitting makes your glutes and hams weak and DLing with a weak posterior chain (hams glutes calves back) is a fail. Make gains on Glute bridge, RDL, and Rack pulls as a way to ease into the full on DL
09-05-2014 09:44 AM
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berserk Offline
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Post: #109
RE: Deadlift is killing me
What is your opinion on high rep deadlifts in the 8-10 range?

I used to do 1-3 rep range, but after some injuries and pain, I don't want to do that anymore, so now I do maybe 60% of max on 3 times 8 instead. What do you think the result will be in terms of muscle growth?
09-05-2014 11:49 AM
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The Reactionary Tree Offline
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Post: #110
RE: Deadlift is killing me
When I do deadlifts, I do 10 sets of singles. I dont do multiple reps in a set. Your form will begin to break down if you do too many reps in a set. This way whenever I do my pull, I can assure that each one will be with the best form possible.

I basically do around 80-85% of my 1RM for 10 sets of singles with maybe 30-60 seconds of rest in between.
09-05-2014 01:12 PM
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Ensam
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Post: #111
RE: Deadlift is killing me
Can't believe nobody has brought up glute-ham raises. They're killer for increasing your hamstring strength.


(This post was last modified: 09-05-2014 05:47 PM by Ensam.)
09-05-2014 05:47 PM
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The Reactionary Tree
Ensam Offline
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Post: #112
RE: Deadlift is killing me
(09-05-2014 11:49 AM)berserk Wrote:  What is your opinion on high rep deadlifts in the 8-10 range?

I used to do 1-3 rep range, but after some injuries and pain, I don't want to do that anymore, so now I do maybe 60% of max on 3 times 8 instead. What do you think the result will be in terms of muscle growth?

High rep deadlifts is just asking for trouble. The most reps I ever do in a DL workout is 4x4 with 60-80% of my one rep max. Doing that once a week is fine for keeping strong if you're not too worried about pushing your PR numbers.
09-05-2014 08:37 PM
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Hannibal Offline
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Post: #113
RE: Deadlift is killing me
You could try doing speed pulls instead with 70-80% of your 1RM, focusing on absolute picture perfect form.

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09-07-2014 02:24 PM
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