Deadlifts

patacsiipse · 2019-01-27T01:02:41+00:00

Deadlift is the King of all exercises if Squat is the Queen. Bench press, rows, pullups, weighted dips and standing barbell curls are the Knights. The rest - the isolation exercises - are the peasants.

SeasonedRP · 2019-01-27T00:40:37+00:00

Deadlifts are a great exercise if done properly. Apart from competitive powerlifters, most people don't do them correctly. It is easy to overtrain them or get injured from bad technique. Some tips to avoid overtraining and injuries:

Most of your sets should be in the 3-5 rep range at 70-80% of your max. (triples in the 80% range are my favorite). Do some doubles with 85% every few weeks. Don't max out often, maybe 3 times a year. Definitely don't max out each training session like so many gym bros do. For newbies or experienced lifters wanting a change of pace, occasional high rep work is an effective shock to the system, but make sure you have excellent form before doing this.

Your starting position should be such that the bar grazes your shins when you are standing up. Don't start with the bar next to your shins or your shoulders will be in front of the bar and your leverage will be bad. Figure out where to stand so that the bar grazes your shins during the pull

Don't squeeze the bar as tight as you can like you should during squats and bench presses. The bar should fit in the crook of your fingers. Don't use straps.

Don't drop your hips too low to start the pull. Your hips shouldn't shoot up as you begin the pull.

Fill your belly full of air, lower into position to pull, and, just before starting, pull upward to put slight pressure on the bar. Think of being very tight and pulling yourself down into position. As soon as you do this, begin the pull.

Your lower back should be arched and your upper back should be slightly rounded at the beginning of the pull. Watch videos of top deadlifters if you have a hard time envisioning this.

Think of pulling back, not up, and keep your weight on your heels. Some top lifters put elevation in the toe area of their shoes to reinforce this.

Pause briefly between each rep, or else momentum is doing some of the work.

Don't deadlift more than once a week.

I don't recommend using a belt until you get to an intermediate level. I almost never use one in my training currently.

GayLubeOil · 2019-01-26T23:29:11+00:00

Make sure you do enough abb work otherwise your erectors will be overdeveloped and you will have postieror pelvic tilt

ForteStrength · 2019-01-26T23:12:55+00:00

They’re pretty king next to squats for overall development, but not extremely necessary. It’s just such a great compound exc that can target multiple muscles and the same time. Just think, what can of physique you’ll need/have when your ripping 500lb+ off the floor?

rm7979 · 2019-01-27T00:29:54+00:00

If you want to get a thick back then do RACK PULLS. Deadlift is a entire body movement, Rack pulls specially below the knee target your back more and if you want to improve your traps then hit them above the knee

SapphireBlack · 2019-01-27T00:20:24+00:00

You get that nice developed back and its easier to lift boxes or equipment at work which is a major benefit.

CaptainKidd96 · 2019-01-27T12:49:27+00:00

Deadlifts are golden for your body. The problem is that most people don't perform them properly and end up being injured. All it takes is 1 bad rep and your lower back will hurt for a few days. Never ever sacrifice good form while doing deadlifts or squats because eventually u will get injured and as you get older u will start feeling all the consequences more and more.

Vikingcel · 2019-01-29T23:48:53+00:00

Dish the deadlifts and do power cleans.

Every other fag can pull big numbers on the deadlift, but only the most athletic badass men (and thin chinese chicks) have big power cleans.

BigWeenus42 · 2019-01-28T04:40:27+00:00

If youre weak as fuck dont do them. Start with squats and bench presses. Make sure you have decent noobie gains if you are new to the gym. If you are too weak and try to deadlift you'll be forced to do bad form and hurt yourself

Source: my dumbass at 17

Title	Deadlifts
Author	Themane22
Upvotes	3
Comments	22
Date	January 26, 2019 10:59 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/ak65ge/deadlifts/
Archive Link	https://theredarchive.com/r/askTRP/deadlifts.217970 https://theredarchive.com/post/217970

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