Mack

I just started deadlifts and want you guys opinions on technique! (not sure on this one)

I start with the bar against my shins. My legs are about shoulder width. I look ahead. Bend legs until my arms reach bar and keep my back straight as I can. Then I push up with my legs and then shift the rest of the movement to my lower back until I'm vertical. I feel most of the exercise in my lower back on this one... sound alright?

Also notice that my grip is failing before I finish my set. I'm almost dropping the bar after 4 reps... advice on this? I found some better grip with an alternate grip (one palm inwards, one palm outwards)

Can't believe I've been ignoring this exercise.. It's bloody hardcore.

dru0111

sounds about right. get someone to check your form whilst performing a set. If your lifting heavy enough weights for your grip to fail after 4 reps then perfect form will be crutial. Get some wrist straps, use some chalk or work on your grip!

bigden

yea sounds all good, and get some wrist straps they help a hell of alot

paulo

get stuart mcroberts insiders guide to weight training technique book-will help with query and other exercises,worth the money and then get brawn by same author and follow guidance youll get big strong and avoid injuries

Captain Hero

I do them like so - as you say start off with bar near the shins, feet shoulder width apart. Crouch down, keeping back straight, looking ahead grab the bar, making sure that you keep your knees behind your toes, drive upwards using your legs and clenching the buttocks at the apex of the movement, hold for a second before lowering the bar all the while keeping the bar close to the shins.

Deads are one of my favourite exercises to do.

Mack

Thanks to everyone for their input.

Cheers Cap... I reckon my knees probably went over my toes today. Again, can't believe I missed this exercise so far.. really enjoyed it. I'll get some straps and see how heavy I can go next week. I have this attitude when I lift a the moment, If I'm not nervous looking at the weight, it's not heavy enough.

@ Dru: There's no powder as it's one of those posh yuppie gyms - not a proper gym

Captain Hero

No probs Mack, I could be wrong with my form but I normally know when I am and I havent had any pains or problems doing it like that. You could get some liquid chalk mate if you want help with grip, or use a one hand over/onehand under grip (think its called a cambered grip) and alternate each set or do it rest pause style wait until you feel you are ready and able enough to bust out another rep.

JoeShmoe

Thats how I was shown how to deadlift with the alternating grip. One of your palms is facing you and the other is facing away from you. If I even try and do it with 2 hands on top of the bar I lose the grip after 4 reps too

I was also told not to let the plates hit the floor between reps, not sure if this is right but I was told it increases time under tension. I see a lot of guys at my gym just dropping the bar almost with that almightly clang!

newkidonthebloc

This might seem wrong to a few people but hitting your lower back... thats not right surley?

Your supposed to be pushing with your legs, as my trainers told me, as i seemed to got itin my head, its NOT a pulling exercise its a PUSHING exercise.

get some one who knows what there doing to check your form. i was finding them slightly easier using my lowerback to kinda pull up as well, untill i got to 121kg then i just didnt have the strength, how ever i got my form pretty much spot on today except for 1 rep where i rolled forward slightly, but still using your legs makes it so much easier.

if your form is slightly off drop the weight a bit, does it matter your not lifting the same as others? shouldnt do, youll get more from it if your form is spot on using less weight than using more weight with sloppy form, plus a back injury from doing these wrong isnt good.

as for the grip, use the alternate grip for now, but incorporate some grip work into your routine, i was the same my grip was going before i could finish, even on 60kg. i can no do them and my grip doesnt go.

Tall

Hi mate,

Deadlifts are classed as a Pull exercise, with the classic straight bar deadlift working the lower back.

Trap bar deads do use the legs more, but you are still pulling up with your arms.

Should be some examples on ExRx.net somewhere

Bulldozer

Correct

Trap bar deads use a lot more leg drive than regular bent leg deads.

Although i would argue that any deadlift is primararly a back exercise, with varying degree's of leg emphasis depending on technique and which bar you use.

But ALL deadlifts are a pulling movement

JoeShmoe

Yes, thats what I was told too and if you go Google the standard deadlift technique the overwhelming concensus seems to be that its an intial push down through the legs [quads and hams] until the knees are just slightly bent, then a straightening up of the upper body [lower back and my knees] by thrusting forward the hips/pelvis. The arms just hang on?

As has been said though there may be variations(i.e. I was also shown how SLDL use more arm pulling in the upward movement)

chrisj22

People mistake the deadlift movement by doing a 'touch & go' style lift, when you should actually pause at the bottom for a second. That's why it's called a 'dead' lift.

Tall

Theres no doubt that the legs play a part as it is such a complex technical lift which affects about 60-70% of the muscles in your body, but the fact is that deadlifts are a back exercise in which the Quads, Hams and Glutes act as Synergists (assisting muscles) in order for the Spinae Erector to complete the lift.

A lift where the arms 'just hang on' if you will would really be something like a Zercher Squat: http://www.youtube.com/watch?v=hdylzDG17KA

Dale - I've never done Trap Bar deads, and I do recall reading somewhere that they do use the legs an awful lot more but I beleive they are still a back exercise although I could be wrong on that one.

Bulldozer

They are still primararily a back exercise mate ;)