Increasing range of motion for deadlift

[Kerpal]

Anyone ever try using 25 lb plates instead of 45s to increase the range of motion on deadlifts? (I've seen videos of people standing on something for the same effect, but I don't really have anything stable enough).

Would there be any benefit to lowering my weight and increasing the range of motion?

 

[Drum&Bass]

LOL there is only 1 range of motion..stand up

 

[Master Bates]

LOL there is only 1 range of motion..stand up

.....

 

[Drum&Bass]

You don't want to drop to low because, you risk damaging your back, don't stand on a platform and try to lower the weight down to your feet.

If your looking to target your lower back and get the most range of motion, Do Back extensions.

 

[BluEyes]

Use aerobic steps.

Just put it up so you have to brush your shoes with the backs of your fingers when you grab the bar... That's about as far as I'd go. I used to do that for stiff leg deadlifts.

I wouldn't go too heavy though.. you can mess yourself up.

 

[Kerpal]

I don't have aerobic steps or anything like that to stand on. I work out at a commercial gym and they don't have any of that stuff. My only option here is to use smaller plates.

 

[BluEyes]

No man, that's lame... Just stand on a couple of 45s if you don't have the steps.

 

[spesmilitis]

LOL there is only 1 range of motion..stand up

http://www.bbspot.com/Images/News_Features/2005/03/confused.jpg

Use aerobic steps.

careful, they might collapse. Most gyms have some sorta 'step'. Ask the workers.

 

[Kerpal]

No man, that's lame... Just stand on a couple of 45s if you don't have the steps.

Damn, that's a good idea. I feel stupid now :crackup: Why is it lame to use smaller plates though?

 

[Master Bates]

You don't want to drop to low because, you risk damaging your back, don't stand on a platform and try to lower the weight down to your feet.

If your looking to target your lower back and get the most range of motion, Do Back extensions.

is it really bad to do deadlifts with no more than 25s?

 

[BluEyes]

I don't think there's a problem with lowering the bar. It just increases the amount of leg drive you have to put into it.

 

[Master Bates]

My only concern is hurting my back. I'm new to deadlifts, so..

 

[spesmilitis]

My only concern is hurting my back. I'm new to deadlifts, so..

What guy above said. Use leg drive, not your lower back.

 

[Master Bates]

well, I was just going by what Drum&Bass said in his post.

 

[Warboss Alex]

Kerpal (and other guys), you see some guys doing variations like deadlifts off blocks, bands/chains, board presses etc - these are for training specific parts of a lift.

in this case pulling off blocks/platform trains the bottom half of the lift, and increases power off the floor. this should only be used if you struggle getting the bar off the floor but can lock it out easily. otherwise there's no point in doing this really as you are compromising the load.

as an aside, I love how people are terrified of deadlifts and don't wanna screw up their back, but they'll flat bench with elbows flared or quarter/parallel squat til kingdom come..

 

[insidious]

What guy above said. Use leg drive, not your lower back.

I think this is really an important part of deadlifts.

I just recently hit 1.5x my body weight on this lift ( ) and as the weight has gotten higher I find I use my leg drive at the beginning of the lift (from the ground), then stress gradually shifts to my butt as I rise (sqeeze my ass) and by the completion of the lift the stress seems to end in my back and shoulders.

This not to say I ever stop using any parts of my body, they just work less during certain portions of the dead lift while other body parts work harder.

Fair assessment?

I'm a total novice, and I didn't learn about the dead lift until I came to this forum. It's a great exercise but the mechanics of it are not as simple as they appear.

 

[mrRuckus]

It's obvious as hell you initiate with leg drive.

Ever heard of lift with your legs, not with your back?

See the comments section about the target muscle being worked isometrically:
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
How can your lower back lift if it's not supposed to be moving?

Then look at the synergist (the movers) muscles being used. All legs/hips/ass. Everything else is just along for the ride and to keep your balance.

 

[Being_the_Don]

Anyone ever try using 25 lb plates instead of 45s to increase the range of motion on deadlifts? (I've seen videos of people standing on something for the same effect, but I don't really have anything stable enough).

Would there be any benefit to lowering my weight and increasing the range of motion?

I started out using 25 pound plates but last week I switched up to 45 pounders. I'm finding my deadlifts are much easier using 45 pound weights.

 

[Drum&Bass]

Your deadlifting for your back...If you wanna work your legs more (which is what lowering the bar does), do so in your squat, not your deadlift.

 

[spesmilitis]

well, I was just going by what Drum&Bass said in his post.

Drum&Bass's opinion usually goes against the consensus of the most knowledgeable on this and any other decent strength&power board. Check out his post history and judge for yourself.