I sure am! :p

I didn't even try to start doing them until after several months of weight training experience, and I am still very conservative about going heavy.
For standard dead lifts, I use "alternating grip" and switch between sets, but my grip is still always what tends to fail first.
Despite having seen many video clips of "proper form" and having read every description on the web of how to do them right, (ass out, shoulders back... etc) I still find it awkward to know how much to use the legs and whether to start lifting with legs or back first, or a combination there of...

It always seems that my knees get in the way of the bar and I want to lean forward more then I should at the start of the lift.
I fight this temptation and do the lifts with as good form as I can, but I am still not confident that I am entirely right (or even consistent since it feels like a dance step that I don't quite know).
So my dead lifts are still not nearly as heavy as they probably should be.

stiff leg dead lifts are still very confusing to me as well... :confused:
I take my time going down with a straight back (very slight bend to the knees - basically making sure not to lock them), bending at the hips making sure to feel the stretch in my hams; then try to make a conscious effort to use hams/glutes as opposed to lower back when coming back up.

I find the range of motion is pretty low before I really feel the stretch and feel my knees wanting to bend...
(I am not very flexible - can barely touch my toes by the way - this is part of the problem I am sure - but I am working in it :tu: )
the other issue is that since I take my time going down for fear of over stretching my hams if I go too fast; my grip is always what tends to fail first since I am holding the heavy bar bell for so long with no break between reps.
This combined with grip failure for standard deads, has me tempted to get straps.

Anyone else care to talk about dead lifts? :jumping:

I feel exactly the same way about deadlifts. I never used to do them, but started about 4 months ago. I still dont go a heavy as I like because like you I am still paranoid about form and injuring myself. It puts a lot of pressure on the back some I'm always careful. I'm probably lifting at a 60% of my max and after a couple of sets I am pretty tired. They sure are a classic compound exercise and not enough people do them. :tucool:

Marcus

yeah - not many people even know about them - I had sure never heard of them until I did the research. Now I know they are one of the "big three mass building compound lifts".
(squats and bench press being the other two)

I have never seen anyone do them at my gym
- and I get funny looks some times when I am doing them... :spaz:

here are some of the links I refered to for video clips and descriptions:

note: there is probably conficting info in some of these links - it's been a while since I waded through them all and tried to sort out what I thought was right - but here is the info for you to digest and study to form your own opinions :p


BB.com dead lift article (http://www.bodybuilding.com/fun/schultz35.htm)

BB.com deadlift anatomy (http://www.bodybuilding.com/fun/casi4.htm)

dead lift description (http://davedraper.com/deadlift-description.html)

t-mag deadlift article (http://t-mag.com/html/39power.html)

edit: I can't find the links to the video clip, but I saved it locally - can some one offer "high bandwidth" space to house it? otherwise PM me and I'll put it up on my site and give out the link on a request basis
- I don't think my server could take it if lots of people try to dload the file at the same time :jumping:

edit 2:
awe screw it - the file is only a meg - here it is on my server: :D

good form dead lift MPG video clip (www.24fps.ca/deadlift.mpg)

I've actually found it quite easy the keep good form. I begin the movement with my legs, then try to use my legs and back equally until I end the movement so my back and legs are straight at about the same time. I've read that you should avoid putting all the load on the back at any one point during the movement and always use the legs for support.

While lifting I look up at fixed spot high up on the wall to help keep my back straight. I find this focusing with my eyes really helpful, and it lets me concentrate better.

Get those wrist straps immediately! :nod: Without them I feel as if the bar is slipping out of my hand all the time. There's really a big difference. After I got them I feel much safer lifting the heavier weights. It's a little akward tightening the second wrist strap since the first hand is already tied to the bar, and I find it helpful to have another person around to help me with that. After I started using the wrist straps I don't feel the need to use the alternating grip anymore.

I noticed in this article there's some research that showed the sumo style deadlift to be safer on the back while recruting an equal amount of muscle:
http://ast-ss.com/dev/qa_search/full_text.asp?ID=1704

I haven't tried that style of deadlift myself yet, but I'll see how it feels in my next back workout.

As for the stiff legged deadlifts I also feel akward doing them. I felt I was excercising the right muscles when I did them with straight legs, but then I read you should keep the knees a little bent to avoid strain on the knee and that felt weird. I'll practise some more and see if I can get the hang of it...

hmm I was considering writing the dead lift completely out of my program as I shift exercises for weeks 5-8, I may not now, I may include them as an extra set at low weight until I feel I'm getting the right form. What is especially annoying for me is that I don't really understand what muscles the deadlift and stiffl legged dead lift are supposed to work, so I'll be checking out those links to see.

Deadlifts - Muscles Worked:
The primary muscles worked during deadlifts are the lower back (spinal erectors). Secondarily are the biceps, forearms, shoulders, traps, upper back, quads and hamstrings

(http://ast-ss.com/training/exercises/back/deadlifts.asp)


Stiff-leg deadlifts - Muscles Worked:
The primary muscles worked during stiff-leg deadlifts are the hamstrings, glutes, and lower back. Secondarily are the arms, shoulders, traps and upper back.

(http://ast-ss.com/training/exercises/legs/stiff_leg_deadlifts.asp)

Get the straps! I've used them for years on dead lifts, shrugs, and pull ups. Your grip is the weak link in all of those exercises. The straps allow you to forget about the grip and concentrate on the muscles you're trying to work.

They cost next to nothing. It's a little awkward at first but it doesn't take long to learn how to wrap them around the bar with one hand.

Deadlifts are excellent. I only was recently converted to the merits of performing them, but they have produced great results. The first thing that goes for me is my grip, so I do my warmup and as much of my heavy sets as I can without straps, then add the straps to complete the lifts. It means that my grip strength continues to increase, whilst my back/legs get enough stimulus.

They do knacker me though.

Andrew.

Deadlifts are my second favorite exercise next to heavy calves exercises.

The only time that I am scared of them is when I try any weight over 405lbs (my max is 550).

I don't do the sumo style. I have tried it, but the normal way is what feels natural to me. In terms of form, what I mostly concentrate on is keeping the bar as close to my legs as possible. I need to post some pics. Almost every time I do Deads, I draw blood. Ok, not real bleeding, but I get the equivalent of a rug burn from the bar scraping my shins.

I used to let the weights free fall from the top of my rep, but I feel that I can get somewhat of a negative out of it if I have a controlled decent.

But, this exercise can be dangerous. A back injury pretty much kills your cardio and weight lifting ability. You should do which ever style (sumo or normal)feels comfortable to you. Get your form down, then increase the weight. Deads alone can be an entire workout. Deads can be the equivalent to squats for legs and flat bench for chest.

i deadlifted 585 lbs. my junior year in high school, ask me if im afraid..... ;)

If you're serious about lifting and putting on muscle, then Deadlifts are a must. :nod: Go heavy...and go hard.

Mudfly
"I will not let my wife out serve me."

I've looked into incorporating deadlifts into my routine but am holding off on them for now. I've just recently started a 3x weekly solid lifting routine and just completed my 3rd week. Hurting my back and being out of commission this early in the game is not something I want to risk....just yet ;)

I've looked into incorporating deadlifts into my routine but am holding off on them for now. I've just recently started a 3x weekly solid lifting routine and just completed my 3rd week. Hurting my back and being out of commission this early in the game is not something I want to risk....just yet ;)

So why not start light and get your form down? If you are not completely taxing those muscles, it isn't going to have a major effect on your other lifts.

Deadlifts are my friends. I especially like straight-legged deads. :tu:

I don't go heavy on them, because well, I don't have that much weight to put on my barbell. I've got 20kg total, not enough, I make do with what I have untill I can buy more weight.

I finally caught up with my friend thats lifted for awhile yesterday at the gym and he showed me the proper form for dead lifts. I got home and could barely stand up and today if I drop something.... it stays on the floor. The best feeling in the world if you ask me.

I'm afraid that my arms will come out of their sockets (anyone remember the "all-drug olympics" from Saturday Night Live a few years ago?).

DLs are "bar-none" the best exercise you can do (save maybe SQs, but then I couldn't have used my clever pun).

It's really a very natural exercise once you figure it out. I would pick a weight you can lift comfortably and practice your form. Your back should be tight (much like a SQ) and your arms should hang down from your shoulders (instead of pulling the weight up with your biceps). It took me a while to get my form good enough to not scrape my shins. There's a subtle shift between pushing down through your legs at first and straightening your back that you'll get used to.

I alternate deads and squats once a week (I do a full body 3x week workout). If you are going to DL heavy you probably ought to a) do low reps, b) get lots of rest in between sets, c) don't do it more than once a week.

Once you get your form down and you start to lift heavier weight, your traps will explode!

btw, don't be afraid.... I tried to pull my 1RM last year and believe me I never thought I would get it off the floor.

I did think my eyes were going to pop out of their sockets, but that's another story. :)

I agree with what everyone is saying, deadlifts are pretty much the best single lift you can do for building mass. If you're interested in learning more about the big three, you might want to spend a few minutes looking at a powerlifting :flex: forum like Fortified Iron (http://www.fortifiediron.net/invision/).

Also, I'd personally suggest not using wraps for your deadlifts... if you're grip isn't strong enough, try and improve your grip! Don't try and use equipment to get over weaknesses in your lifting. This is very much my own opinion, as I've no doubt there are a ton of people out there who :bb: way more than I can and use wraps! :)

Shrug bar or (Trap bar) deads are a much better alternative IMO.

i'm still confuse abt ways to perform d Deadlift.
Presently, i am doing partial deadlift(abv knee level) "touch and go" style.
As for full range DL, should we do it d 'touch & go' style or with "rest-pause' at the bottom/start position of every reps?

As for full range DL, should we do it d 'touch & go' style or with "rest-pause' at the bottom/start position of every reps?

I was taught to do them "touch and go". The weights actually get a little bounce off of the rubber mat to begin the next rep.

Whenever I do stiff legged deadlifts I always feel it in my lower back when I do te exercise, and not in my hamstrings, is that normal or am I doing it wrong? That made me stop doing them because it made me feel like I wasn't doing them right.

If you are feeling straight-legged deadlifts in your lower back, then try to keep your knees less bent (but not locked).

It is inevitable that you will feel your lower back working, but you should definitely be feeling it in your hamstrings.

If you are feeling straight-legged deadlifts in your lower back, then try to keep your knees less bent (but not locked).

It is inevitable that you will feel your lower back working, but you should definitely be feeling it in your hamstrings.

I concur :nod:

i'm still confuse abt ways to perform d Deadlift.
Presently, i am doing partial deadlift(abv knee level) "touch and go" style.
As for full range DL, should we do it d 'touch & go' style or with "rest-pause' at the bottom/start position of every reps?

I do them like this (pics and video available):

Conventional Deadlift (http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=164)

i tried the "touch & go" style, but my grip fail before back. Afraid to use wrist strap for fear of unproportional strength for my wrist.

i agree with the thought that you shouldn't use wrist straps becuase your grip won't improve.

I think a great compromise it to lift with out straps as much as you can then use them when you need to.

There are exercises for grip/forearms, and their are exercises for the lower back; DEADS!

I do deads for my lower back, not for grip strength. If my grip gives out before my set is complete, I just cheated myself.

Put the straps on. Your grip is going to get worked every day that you lift doing other exercises.

Personally, I like to lift raw (no support equipment). It makes the weight more real to me. It's the same reason I use free weights for almost every exercise I do. If my grip is the weak point, then I'll keep working until my grip catches up. If I don't think my back is strong enough, then I won't even get under that weight in the first place. I think lifting this way encourages your support muscles and connective tissue to grow along with the muscles you are targeting. I think my preference is due to the fact that strength and power are more important to me than the size of my muscles.

Put the straps on. Your grip is going to get worked every day that you lift doing other exercises.

grip = muscle

muscle can only be grown through overload, light weights don't build muscle, i can't think of any exercise that works your grip like deadlifts!

grip = muscle

muscle can only be grown through overload, light weights don't build muscle, i can't think of any exercise that works your grip like deadlifts!

but the point is that grip fails WAY before you can deadlift enough to really overload the main muscles targeted with deads.
fore arm and grip strength are secondary muscles for deads, and I am begining to agree that this weak link holds back your deadlift potential.
There are many easy ways to directly train the small muscles in the forearm - so why compromise other big compound lifts with that end in mind?

The flip side is that deadlifts with out straps are potentially overtraining grip. :confused:
my back strength gains have been pretty signifigant the last few months, and lately, I have been having some lingering forearm pain that is pretty constant.
I am going to stop direct forarm training for a while, and I am also going to have to figure a way to give them a break while doing all my "pull" movements.

so in this case, I think straps are needed to be able to continue back training, and give my forearms a break.

My recent research along with this thread (and my recent forearm pain) has helped me decide that straps are something I need. :tucool:

I have come up with a solution.. do the last(max) set without straps 1st, follow by another set of d same weights with straps.
However, a new problem arise today as i was returnin the weight back to the starting position. As i learn fm articles on DL, we are suppose to keep d body as upright as possible, prevent fm leaning forward, and lead with d hips 1st...etc. While trying to do this inch perfect, the bar glazed my knees causing it to brusie.
How r we suppose to keep as upright(when returning to start position) without letting the bar hit the knees???