Deadlift form sucks, help

[lordikon]

Can someone give me a detailed explaination on Deadlifts?

I hear many people praise them and how much they help, I would like to start them again, unfortunately I hurt my back doing them last time. The weight didn't seem like too much, so I'm thinking it was my form, please help.

[G-S]

Goto the video forum at the board in my signature. We have many videos of deadlifts for you to watch..

[Taylor]

just make sure you keep your back straight and you need to keep your head up...I see alot of people look down towards their feet when lifting

i'd also recommend a palm up, palm down grip

i used to lift with both my palms down but ever since i switched my grip i've been able to lift alot more weight and its been alot more comfortable

[Stonecold54]

If you are doing them for a non-competition purpose do not do them off the floor for starters. Use a power rack and place the bar just below the knees as the starting point. There is no reason to practice them from the ground if you have no purpose like a competition. I would also not use a staggered grip since it places an uneven stress on your lower back. Get some straps if you have a weak grip that gives out.

[Face]

Hmmm, I just tried these for the first time today. Got a great lower back pump but don't really feel anything in my hams. Any suggestions?

[Face]

Lordikon, you may want to have a look at this link :)

http://www.abcbodybuilding.com/deadlift.htm

[Stonecold54]

Originally posted by Face
Hmmm, I just tried these for the first time today. Got a great lower back pump but don't really feel anything in my hams. Any suggestions?

that is because they are for the lower back...why did you expect to feel it in your hamstrings?

[BBAddict]

A stiff legged deadlift done appropriately will help you feel it in your hamstrings.

[Face]

Originally posted by stonecold54
that is because they are for the lower back...why did you expect to feel it in your hamstrings?

I was under the impression they were for both hamstrings and lower back.......

Whats the difference between a normal deadlift and a stiff legged deadlift then?

And SC, if you don't use them for your hamstrings, what exercises do you recommend, all I do at the moment for legs are squats and leg extensions...

[Stonecold54]

Originally posted by Face
I was under the impression they were for both hamstrings and lower back.......

Whats the difference between a normal deadlift and a stiff legged deadlift then?

And SC, if you don't use them for your hamstrings, what exercises do you recommend, all I do at the moment for legs are squats and leg extensions...

well depends what you have access to...STIFF legged deadlift are good if you can get the form down and not hurt yourself...but a traditional leg curl whether-seated, standing or prone is fine. I actually like stationary one legged lunges for a good overall leg movement. It hits your ass, hams and quads very well.

The difference between the deads is that a normal deadlift looks like a squat but the bar is on the floor but you stick your butt out and keep your back arched with your shoulders thrown back. with a stiff legged dead, start with the bar in the top position and all you do is put a slight bend in your knee and then kind of lever your self up and down with your hamstrings, it takes a lot of practice so start with a low weight so as you don't tweak your lower back.

[njlovehandles]

My hams get sore the day after deadlifts, as well as my rear delts and traps. All this and a total back workout, what a deal.

[Face]

Well, what can I say....... OMFG!!!!!!

Well, after my first ever time with deadlifts yesterday, my lower back is extremely tight today to say the least.... I can hardly move around. But its not a bad pain though, its the typical extreme muscle ache one gets after starting a new exercise. But man, I never expected it to be like this.....

Only thing that annoys me is that I will probably have to take a few days off just to recover, and that means missing a few workouts, I can't imagine doing anything in the next day or two even if the ache gets better...

[Curls4dGirls]

Originally posted by stonecold54
normal deadlift looks like a squat but the bar is on the floor but you stick your butt out and keep your back arched with your shoulders thrown back.

:agree:

this is proper deadlift form. One trick that helps keep form is to keep the bar against your shins throughout the lift. Keep your ass tucked under and your back arched.

You should definitely feel deadlifts in your hams.

[NYCmitch25]

Good replies from all. You shouldnt feel it in your hamstrings unless your doing the stiff legged variaton. Its a back workout.
The traps get a burn. I do traps on the same day sometimes. You can deadlift right into a shrug- good workout adv. lifters only. \

Its tricky to learn. It took me a while. I use to think it was good for hamstrings. To this day I still have to tell myself to sit down on my heals more. Not to lean fwd. Bad form was the reason. A common mistake I see with deadlift is lowering the weight. You just want to get it back down as quickly as possible (without irritating everyone in the gym) Dont be afraid to make some noise - F**** it. I used to try to set it down gently not to make noise and subsequently hurt my back. Also Keep your back flat. Keep the BB close to your legs. Not to far in front.

**Use lighter weight to learn form.
Use a belt.
Try wide grip.
*Stretch lower back - lay on ground bring knees to chest hold 5 secs.
Try off blocks (deadlift stand)
***Get a friend to critique you. This was the best help for me.

[Stonecold54]

Originally posted by NYCmitch25
You shouldnt feel it in your hamstrings unless its a stiff leg variaton.

Good replies from all. A common mistake I see with deadlift is lowering the weight. You just want to get it back down as quickly as possible (without irritating everyone in the gym) Dont be afraid to make some noise. F**** it. I would try to set it down gently not to make noise and subsequently hurt my back.

Use lighter weight to learn form.
Use a belt.
Try wide grip.
Stretch lower back - lay on ground bring knees to chest hold 5 secs

if you can't lower a weight in good form then the weight is too much and that is also why I recommend not deadlifting from the floor but instead off a power rack that is set just below your knees.