How do a deadlift correctly
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How do a deadlift correctly
Hi everyone just a quickie as title really.
My upper body is starting to show some shape now
which is great but im unsure of what exercises to do that
work on my lower back and sides ie-love handles
I was told about deadlifts but im not sure how to do them
so any help would be great.
Cheers matt
My upper body is starting to show some shape now
which is great but im unsure of what exercises to do that
work on my lower back and sides ie-love handles
I was told about deadlifts but im not sure how to do them
so any help would be great.
Cheers matt
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There are two main versions; Regular Deadlifts and Stiff Legged Deadlifts (SLDL)
Regular deadlifts are the king of exercises as they pretty much work every muscle in the body(maybe not the triceps so much). Stiff legged deadlifts put more focus on the hamstrings and lower back.
Neither will get rid of love handles though. Extra Fat is down to diet and no amount of spot-reduction will get rid of these. So you need to sort your diet out to reduce the fat.
Regular deadlifts;
OK, Bar on the floor with whatever weight (I use 60kgs as a warmup). Approach the bar with your feet shoulder width apart. Using an overhand grip hold the bar again about shoulder width. Now, bend your knees so your thighs are parallel with the floor and your torso is at least 45degrees. The bar should be close to your shins. Remember to keep your head up too. The first part of the movement see's your torso stay in the same position, you then push through the floor using your legs and start to lift the bar. As you rise you then start to bring your torso into the vertical position. Practice with a light weight as this should become one fluid motion. I hate it when people pick the bar off the floor and then drop it so make sure you lower it under control as well.
NOTE: if at any point your torso leans forward as you drive up with your legs, forcing your arse in the air, the weight is too much!!! This will round your back and cause injury!.
There are other grips you can adopt too such as an alternate overhand/underhand. If you don't have lifting straps this can help you hold the bar as it gets heavy. I will always do the follwing set with my hands the other way round if I use an alternate grip.
SLDL's are slightly different and you will have to use less weight. The movement is basically touching your toes but with a straight back and your knees very slightly bent. Using weight when doing it puts a lot of tension on the hamstrings which is why it is a good basic hamstring movement.
I don't have the link that shows the movement but hopefully the above helps. If you are unsure about any of it, get someone experienced to show you at your gym. Done incorrectly it is a very dangerous exercise. Done properly it will help pack on serious size and strength.
Paul.
Regular deadlifts are the king of exercises as they pretty much work every muscle in the body(maybe not the triceps so much). Stiff legged deadlifts put more focus on the hamstrings and lower back.
Neither will get rid of love handles though. Extra Fat is down to diet and no amount of spot-reduction will get rid of these. So you need to sort your diet out to reduce the fat.
Regular deadlifts;
OK, Bar on the floor with whatever weight (I use 60kgs as a warmup). Approach the bar with your feet shoulder width apart. Using an overhand grip hold the bar again about shoulder width. Now, bend your knees so your thighs are parallel with the floor and your torso is at least 45degrees. The bar should be close to your shins. Remember to keep your head up too. The first part of the movement see's your torso stay in the same position, you then push through the floor using your legs and start to lift the bar. As you rise you then start to bring your torso into the vertical position. Practice with a light weight as this should become one fluid motion. I hate it when people pick the bar off the floor and then drop it so make sure you lower it under control as well.
NOTE: if at any point your torso leans forward as you drive up with your legs, forcing your arse in the air, the weight is too much!!! This will round your back and cause injury!.
There are other grips you can adopt too such as an alternate overhand/underhand. If you don't have lifting straps this can help you hold the bar as it gets heavy. I will always do the follwing set with my hands the other way round if I use an alternate grip.
SLDL's are slightly different and you will have to use less weight. The movement is basically touching your toes but with a straight back and your knees very slightly bent. Using weight when doing it puts a lot of tension on the hamstrings which is why it is a good basic hamstring movement.
I don't have the link that shows the movement but hopefully the above helps. If you are unsure about any of it, get someone experienced to show you at your gym. Done incorrectly it is a very dangerous exercise. Done properly it will help pack on serious size and strength.
Paul.
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Cheers for that Paul im off down the gym tonight
so im gonna give the regular deadlift ago.
Im gonna just use the bar to start with so i can get
my technique right first.
Thanks matt.
so im gonna give the regular deadlift ago.
Im gonna just use the bar to start with so i can get
my technique right first.
Thanks matt.
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Right i done the deadlift last maxed out at 35kg
i could of done more but i thought i would be a safe
starting point so i can get it right.
After i done 3 sets of 12 my legs went like jelly
could not belive such a simple exercise could do
so much
im a little sore this morning but hey its worth it!
Cheers matt
i could of done more but i thought i would be a safe
starting point so i can get it right.
After i done 3 sets of 12 my legs went like jelly
could not belive such a simple exercise could do
so much
im a little sore this morning but hey its worth it!
Cheers matt
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Originally Posted by Paul Eggleton
Regular deadlifts are the king of exercises as they pretty much work every muscle in the body(maybe not the triceps so much).
Originally Posted by Paul Eggleton
I hate it when people pick the bar off the floor and then drop it so make sure you lower it under control as well.
Originally Posted by Paul Eggleton
NOTE: if at any point your torso leans forward as you drive up with your legs, forcing your arse in the air, the weight is too much!!! This will round your back and cause injury!.
Originally Posted by Paul Eggleton
There are other grips you can adopt too such as an alternate overhand/underhand. If you don't have lifting straps this can help you hold the bar as it gets heavy. I will always do the follwing set with my hands the other way round if I use an alternate grip.
Sorry, I have to chime in on any deadlift related post.
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Ill listen to Dave Tate on this and say that there is no eccentric portion to the deadlift
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Thats a fair point, and like I said I dont drop the weight either, unless I physically cannot hold on to it. Although Ive never seen an Oly lifter injured by dropping weight from overhead, so I dont know how likely it is to happen. Better safe than sorry though, I guess.
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