Deadlifts

[chicanerous]

There seems to be some confusion about deadlifts, judging by some recent posts in John's Picture Gallery.

Here are some good links concerning form for and execution of the different types of deadlifts:

Conventional Deadlift --

http://www.bsu.edu/webapps2/strength...s.asp?exid=164 (includes video)
http://www.t-nation.com/readTopic.do?id=459964

This is the movement commonly referred to when someone merely says "deadlift."

Sumo Deadlift --

http://www.bsu.edu/webapps2/strength...s.asp?exid=165 (includes video)

Romanian Deadlift (RDL) --

http://jva.ontariostrongman.ca/RL.htm
http://www.bsu.edu/webapps2/strength...s.asp?exid=182 (includes video)

Stiff-legged Deadlift (SLDL) --

http://www.bsu.edu/webapps2/strength...s.asp?exid=169 (includes video)

The difference between the SLDL and RDL is subtle. The SLDL does not include a pronounced "butt punch" and keeps the knees stiff with a slight bend that does not change. The RDL starts in the same position as the SLDL (with stiff knees) but allows them to continue to bend slightly as the butt is actively punched backwards; a good way to describe this motion is to think of "hinging" at the hips. The RDL allows for a much greater weight to be used because of these differences. In either lift, the tension must remain on the posterior chain -- too much knee bend will take away this focus. To reverse direction, concentrate on pulling the hips back in (which will cause the torso to return upright) and squeezing the glutes.

Review the videos on the Strength Lab links posted above to see this difference.

If you need further clarification then I would refer you to the following T-Nation article which does an adequate job in its description; it also describes the butt punch in a bit more detail at the end of the article: http://www.t-nation.com/findArticle....icle=250heavy2

Do not perform a SLDL with straight or locked knees (i.e. bending at the hips without any bend in the knees). This greatly increases the risk of tearing or pulling a muscle or tendon.

The squat and deadlift are the kings of all exercises, but they're not antagonists (opposing movements). In a routine with good balance between muscle groups, you should oppose your quad-dominant movements (squats, lunges, step-ups) with strong hip-dominant movements, such as the RDL, SLDL, or good morning. The conventional deadlift is more of an in-between movement that emphasizes qualities of both quad and hip-dominant movements without being strongly either; your unique bone structure (i.e. length of limbs, etc.) can result in a shift either way. For this reason, some people will choose to train the conventional deadlift not at all, conjugately, or most commonly will place it on their "back" day while focusing on the strong quad and hip-dominant movements during their leg days.

[John Stone]

Good thread, chico.

For those who have not seen it, here's Ronnie deadlifting 800 with good form, and classic Ronnie charisma:

http://www.videovat.com/videos/833/r...-deadlift.aspx

[cajunman]

Insane Deadlifting

SGT Rock 600x10

OK, I only put this in here because Jouko Ahola gets a righteous nosebleed

Deadlift!!

[stallion16]

Originally Posted by John Stone

Good thread, chico.

For those who have not seen it, here's Ronnie deadlifting 800 with good form, and classic Ronnie charisma:

http://www.videovat.com/videos/833/r...-deadlift.aspx

yea, honestly anyone else would look like an idiot running around the gym screaming "YEAAAAAAHHHHHH BUDDDAAAYY! LIGHT WEIGHT!" ...but ronny pulls it off haha

[George]

Originally Posted by cajunman

SGT Rock 600x10

Damn, he was using an overhand grip.

[Big_D]

This thread makes me feel really weak, lol.

[Ippo]

Good post, sticky worthy.

If I might add...there is no reason to let your weights go into freefall on the eccentric. Annoying as hell to others.

[dluc]

Thanks for posting Chic. I know I could have used this clarification while ago. I just realized a week ago that I do Romanian deadlifts - I always thought I was doing stiff-legged.

[Maya]

I usually do Stiff-Legged Deadlift this way:
http://www.bodybuilding.com/fun/exer...cle=Hamstrings

scroll all the way down (there is a video there as well)

[chicanerous]

Originally Posted by Blue2805

I usually do Stiff-Legged Deadlift this way:
http://www.bodybuilding.com/fun/exer...cle=Hamstrings

scroll all the way down (there is a video there as well)

That video is a perfect example of the SLDL.

[bradh]

Originally Posted by Ippo

Good post, sticky worthy.

If I might add...there is no reason to let your weights go into freefall on the eccentric. Annoying as hell to others.

I've seen it quoted that old school bodybuilders used to have alot of muscle density and a number of coachs attributed one reason for it was the eccentic part of heavy deadlifts - many bounce now due to rubber plates being much more common.. Many studies have shown great stimlus with eccentrics. I always lower under strict control.

[Ippo]

Originally Posted by canada

I've seen it quoted that old school bodybuilders used to have alot of muscle density and a number of coachs attributed one reason for it was the eccentic part of heavy deadlifts - many bounce now due to rubber plates being much more common.. Many studies have shown great stimlus with eccentrics. I always lower under strict control.

I don't mind the little tap at the bottom, I can barely hear it over my headphones. But something like this... http://www.youtube.com/watch?v=eldNTr8qE30 ... bad form too.

[BreakingPoint]

Originally Posted by Ippo

IBut something like this... http://www.youtube.com/watch?v=eldNTr8qE30 ... bad form too.

What was wrong with that one? Of course your form isn't going to be picture perfect on a 1 RM but his was decent.

[Yips]

Originally Posted by canada

I've seen it quoted that old school bodybuilders used to have alot of muscle density and a number of coachs attributed one reason for it was the eccentic part of heavy deadlifts - many bounce now due to rubber plates being much more common.. Many studies have shown great stimlus with eccentrics. I always lower under strict control.

Ditto here, but more out of neccasity. I have metal plates, with no rubber matting and carpet as the only material between the plates and the concrete floor. Fair to say dad wouldn't be too pleased if I cracked the concrete in the garage.

I do however, plan to purchase some matting and plywood to place underneath the carpet.

[Ippo]

Jerking the weight up?

On another note, anyone here do rack deadlifts?

[chicanerous]

Originally Posted by BreakingPoint

What was wrong with that one? Of course your form isn't going to be picture perfect on a 1 RM but his was decent.

Hitching is considering bad form. He was hitching, a lot. It wouldn't count in most powerlifting competitions (as far as I know).

Sure, it's a lot of weight. Sure, it's a 1-RM. Sure, the form doesn't have to be perfect. But that is a bit beyond what a decent lift should look like.

[chris mason]

Here is a pic of me from our booth at the Olympia Expo. I pulled 645 lbs completely raw (I was in the shorts I wore to the expo). The pic was taken by HardcorePowerlifting, LLC's Josh Winsor.

[GRCRYSTYK]

NIce!,...

>>>--->

[daciz2]

Ronnie Coleman is the man. so is Chris Mason

[BreakingPoint]

Originally Posted by chicanerous

Hitching is considering bad form. He was hitching, a lot. It wouldn't count in most powerlifting competitions (as far as I know).

Sure, it's a lot of weight. Sure, it's a 1-RM. Sure, the form doesn't have to be perfect. But that is a bit beyond what a decent lift should look like.

I was thinking that, the movement wasn't smooth by any means and dropping the weight like that doesn't exactly finish the lift either. I've seen some horrible 1 RMs before though where they're actually bent over 85% of the way up, he kept his back pretty straight. Although his technique probably would've been better had he used more legs (in my experience anyways).