Deadlift form question

[rudygee2]

Hey you all, I just started doing deadlifts today after getting my friend to show me how to do it. When im doing it with just the bar, its fine, and i have good form, but when I put on weights, Im not sure if I have good form anymore. Like when Im trying to pick the bar up from the floor, it is my waist that is doing the work first, not my legs.... is that normal? My lower back started hurting too.... is this just cause Im doing the exercise, or is it because my form is bad? Any help would be appreciated.

 

[tipsy_619]

Deadlifts work your lower back too.
Maybe your lower back is not strong enough to do the amount of weight you put on the bar.
Your doing it right just try taking some weight off.

 

[rudygee2]

Thanks for the reply. This is what I love about this board, people are friggin fast to help. Anyways, I just wanted to clarify..... my back/waist SHOULD NOT be the first thing to feel all the weight? I should just be able to push off with my legs?

 

[hkyplaya]

You get the initial push with the legs, but you have to use your lower back to get to an upright position. It shouldn't be a jerky leg-to-back movement, but rather an all-in-one movement.

 

[TyTe`EyEs]

Originally posted by hkyplaya
You get the initial push with the legs, but you have to use your lower back to get to an upright position. It shouldn't be a jerky leg-to-back movement, but rather an all-in-one movement.

Exactly.


All I know is, deadlifts fvckin' hurt.

 

[rudygee2]

Alright, thanks alot guys.

 

[dockta]

First of all.... are you doing dead lifts for you lower back.. or are you doing them for your hamstrings....???

These replies dont answer your question... how can you people answer his question, if he has only asked "half" a question?

Rudy... which ones do you want to know about?

 

[Cheiradawg]

Keep your head up and back straight. The bar should be very close to your shins at the beginning and end of the lift.

 

[DJBen]

In addition to the last post:

DRIVE YOUR FEET THROUGH THE FLOOR

I dont think of it as manipulating the bar around my shins and locking out... I think of it as pulling myself through the floor with my head up, my back straight, and my arms just about holding the weight.

 

[Heizen]

Are you using a regular bar or a hex bar?

 

[dockta]

for back or hamstrings?

that is the key here guys... as both are performed differently

 

[rudygee2]

Oh, I didnt realize it was only half a question, ha. But im doing it for my lower back.

Also, I think Im using a regular bar (straight).

 

[dockta]

Lower Back.... ok...

To start... grab the bar as you normally would....

- "concrete" set your feet into the floor (DJBen gave a good description regarding this).. feet must not move throughtout set
- establish your grip
- knees slightly bent
- head up.. look straight ahead.
- back straight
- lift
- keeping knees slightly bent throughout first half of lift
- mid lift (standing upright)
- legs should now be straight
- stand straight
- shoulders back (great for rhomboids)
- head straight, look forward
- begin to return to start position
- back straight
- look forward
- slightly bend knees to mirror the "lifting" part of the exercise
- back to start position... do not bounce off the floor, and dont let the weight hit the ground at all...

Cheers

 

[rudygee2]

Thanks for all the tidbits of advice everyone. And thanks for the step by step walkthrough dockta

 

[dockta]

No Probs

good luck

 

[Jvesti]

Look man if you are getting bad back pain during deadlifts. The problem is your abs aren't strong enough to stabilize and keep your discs from irratating each other. Now of course there is muscle soreness afterwards and that is expected. But if your getting immediate pain.

I suggest you start to work your abs with heavy weights.

You need strong abs for deadlifting heavy weight.

That advice came from a very big experienced powerlifter.

 

[semag]

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

 

[rudygee2]

Originally posted by Jvesti
Look man if you are getting bad back pain during deadlifts. The problem is your abs aren't strong enough to stabilize and keep your discs from irratating each other. Now of course there is muscle soreness afterwards and that is expected. But if your getting immediate pain.

I suggest you start to work your abs with heavy weights.

You need strong abs for deadlifting heavy weight.

That advice came from a very big experienced powerlifter.

Hmmmm, that might be a problem as well. I havent really been working abs, but if itll help with deadlifts, I might add them in. Thanks.

 

[Matt Rogers]

Great post docka. Very detailed.

I find the most important part is the descent, as it is very difficult to do a good rep if your descent is screwed up.

The key things to concentrate on are:

1) Keeping your shoulders back and not letting them slump forward

2) Pushing from your heels

3) On the way down sitting back so that you are doing a sorta half squat.

 

[Cheiradawg]

Originally posted by dockta
for back or hamstrings?

that is the key here guys... as both are performed differently

What is the diffrence?