Some tips for you to deadlift form:

Deadlift is deadlift, is not a squat, keep on low back straight tightly all the time, only squat a bit when trying to pull it from ground and once it has past your knees, straighten back your thigh and use your lower back to pull it up..

Keep your hands as close as possible (shoulder width), your legs position should be within shoulder width too..this is to maximize pulling effect (longer pulling distance) and more pulling power (arms closer to each other, more upwards force, physics bro)..

Reverse the same movement during downward phase..

You can touch or not touch the weights to ground for each reps but don't bounce as this will only let the momentum do the work..better still put the weight on the ground till its dead, then pull back up..

Try it! Later I'll show you some videos or you can try searching one at youtube..

All the exercises are considered not dangerous as long as the form is correct, and that includes power clean and snatch. Enough said.

Maybe he can squat further down just to keep his lower back and upper back straight in case of lower height of the bar from the ground..as an alternative..more squat power that is..

Hi everybody,

Just got back from the gym this evening..wanna try out another one rep max attempt for deadlift..result is pretty interesting..

Today sets are:

Warm Up for One Rep Max:

Barbell 10 reps
40kg 5 reps
60kg 5 reps
80kg 4 reps

1st attempt:

120kg (previous PR in the last 4 months) = Success

2nd attempt:

130kg (new PR) = Success (form still ok)

3rd attempt:

140kg (new PR) = Success (form is off a bit but manage to pull it off)

So happy today didn't expect to pull 140kg off but i did it somehow..trying to improve the form in the future..





This post has been edited by Seasick85: Oct 24 2012, 09:57 AM

Because yesterday I just would like to try it at the rack because its the first time of me pulling 130kg and 140kg, its like pre-deadlift for me..so later in the future I would like to do this on the ground..

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Added on October 24, 2012, 10:03 amThanks for the encouragement. Yeah this is my first time pulling 130kg and 140lb, so as pre-lift, I do it on the rack, so its a little bit elevate from the ground, kinda cheating there..hehe..later I gonna try do it from the dead ground.. Btw, just started deadlifting seriously this year..Form is a little bit off during 140kg since did 120kg and 130kg before..trying to keep back as straight as possible..

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Added on October 24, 2012, 10:05 amYeah I admit, whatever that it is called, next time will show you the real deadlift dead from the ground.. ^^

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Added on October 24, 2012, 10:19 amYeah thanks for your advice, however I've just started this year, my deadlift is the worst compared to other lifts..

Just wanted to ask you. about hinge at the hips and pulling shoulders back, is it the same as arching your back and pulling your chest out during bench press? Meaning to say that it will improve your deadlift power?

Well, I see this one personal who pulled 220kg for 2 reps, which is almost his max, and still his form is the same as he is pulling 50% of his max..yeah form will suffer but as long as lower back is straigth should be no problem..

Thanks again! Will try my best to improve the form..its hard if you got bench press and squat together in your regime..it's like dividing all your power for the three big lifts..

This post has been edited by Seasick85: Oct 24 2012, 10:21 AM

Yeah, I trained Kementerian Belia & Sukan (KBS) in Putrajaya. It is a government gym situated inside the building first floor.. The equipment is pretty much as brand new since government maintained it..and its month payment pretty much cheap..rm30 for student and rm40 for worker..

They got all necessary items such as power racks which you can see in my video doing deadlift, bench press hammer strength rack, leg press hammer strength etc..the dumbbell racks have weights ranging from 5lb to 50lb, rubber and steel, few pairs each..

Most of the regulars there are strength trainers..although there are few random people are just coming in and out..

Do I know you?

Gratz. However its kinda unbalanced strength you got there between your squat and deadlift..but yeah i believe you since i saw people like your case..his max squat is 150kg and yet he barely can do 145kg deadlift..

Mind to show some vids of your squat form?

Woah.. I'm becoming a hot topic now..lol..ok2, chill..sorry dude that was a PARTIAL deadlift..I may make a wrong claim but the reason is that I'm just so happy cause early this year, I can only do 100kg max deadlift, so now I can do 140kg deadlift, although it is just a partial, I'm happy with it..furthermore, there's no worry since I have lots more room to improve on my form and strength since I'm not seasoned yet with deadlifts..unlike my bench press, I seem to have difficult time to increase due to seasoned muscles..and that is one of the rules of strength sports where you need to regularly adapted to new strength routines just to learn new ways to improve form and strength..

and THAT is what I'm currently doing.. I understand how you feel when I said that it was deadlift..but for some people who doesn't really care about partial/full/rack pull deadlift, they sure don't mind it..

Anyway, thanks to all who backing me up and the compliments.. Keep on pumping iron!

You know, at first I also had the same feeling as mikehuan here where he mentioned that squat works hand-in-hand with deadlift..but i guess that is only a part of the issue here?

The same muscle group that works during both exercises are:

1) Lower back (if you do back squat and bend a bit for hip drive, then it becomes obvious).
2) Quadricep? maybe if you squated low enough during dead stop bottom phase, which I didn't.
3) Hamstring (only if you squated deep enough to feel it in your hamstrings as in full squat).
4) Calves (both exercise has same impact to it, correct me if I'm wrong).
5) Abs (both exercise has same impact, the difference is squat contracts your abs and deadlift expand your abs, correct me if I'm wrong).

and knees and joints..

Other than that, I think there are no direct relationship between both exercise because others parts like traps, front shoulder is not related. So most probably its that unrelated muscles which cause your weak link during a deadlift..not too mentioned your grip strength..

Just a thought

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Added on October 24, 2012, 4:06 pmOo yeah just to mention that one personal trainer in KBS said that you must do squat before deadlift..meaning if you do deadlift, it will impact your squat strength but if you do squat first, then you should deadlift it with no problem.. I guess he say this bcoz he utilizes his lower back much during squat, and obviously its a back squat bcoz front squat you must stand straight so lower back is not used..

So i still think that it depends on the know-it-how execution for both exercises..

Otherwise, you would have bigger deadlift than your squat?

This post has been edited by Seasick85: Oct 24 2012, 04:06 PM

I think you don't train your techniques probably..it probably comes together with right technique and practice..suppose a full squat should increase your deadlift due to increased lower back strength..

Mix it up on back day? Together with rows and pull ups? Y dun you combine squat wif deadlift? I think back should be together with chest back to back training?

Just some thoughts...

He just mentioned that he mix his deadlifts wif other lifts.. maybe he left that out.. so problem solved..

Thanks for the hips and shoulders tips..will try to adopt that in future deadlift forms..

However, I argued that you don't arch your back during bench.. I've seen various trainers and articles and even try it out myself to slightly arch during benching..this not only imitates the decline movement which utilizes less shoulder stabilizing effect but also closing the distance between the bar and chest which makes it easier.. it also has been adopted in powerlifting style.. maybe for bodybuilding, that's the case of not arch to maximize muscle exhaustion by not locking out and not touching the chest.. But slight arch won't hurt much though..

Here is some of the tips found on the stronglifts 5x5 regarding bench pressing tips:

5 Tips to Improve Bench Press Technique:
1. Keep proper arch to your back, an arched back creates a decline pressing position and everybody knows you can decline press more weight then incline or flat. It does this by giving your body more leverage and cuts the total distance the bar has to travel by nearly half.

2. Keep the proper grip width, If you grip too narrow you won’t be able to lift as much as you will be recruiting more triceps and lest chest, too wide and you will not be able to do as much weight, and you will get less travel. You want your forearms perpendicular to the floor when the bar is touching your chest.

3. Lock in your back, I picture my lats squeezing together so hard that they actually pinch the bench. If you can keep your back tight and strong it will provide the optimal platform for when you are pushing all of that weight off of your chest. Also be sure to get your rear shoulders as flat to the bench as possible, again this just adds to the strength of the platform that you are pressing from.

4. Keep your feet in a wide stance, this will give you more stability and a stronger platform to push from. There are two placement positions that can give you great results, one is to keep your feet flat to the ground and the weight of your legs positioned on your heels. The other placement is to put your feet as far behind you as possible even as far so that your feet are nearly directly below your glutes and put all of your leg weight on your toes. The increased leverage can help to increase your bench pressing power and help you to add weight quicker to your bench press.

5. Get the proper grip on the bar, by doing so you will gain more power and control of the weight. Put the bar in the palm of your hand and squeeze the bar tightly, I have heard that if you imagine that you are bending the bar like you can a raw spaghetti noodle you will increase your power in the bench.



This post has been edited by Seasick85: Oct 25 2012, 10:00 AM

Have you ever consider to use knee protection? What's weights you used for warm ups? Should be at 50% one rep max for the last warm up set coz you don't want to exhaust the muscles during warm ups..

Eg You Max is at 300lb, say you do 5 sets of warm ups, the last set, 5th set, should be 150lb for 10-15reps..

Good for somebody to realize that he's doing it incorrect while still able to do 120kg so called "deadlift"..huhuhu..

+1, theory versus experience

shorter arm = long distance from floor, harder
longer arm = shorter distance from floor, easier

THIS, comes from experience..

The arm sticks to where it is right? So longer arm has lesser distance to pull..i don't see the effect of longer arms causing u to round your upper back n hips raise..shorter arm has to squat lower n makes it even more challenging..longer arms no need so y rounding your upper back then?

reverse principal for benching..

I think the issue there is your form..lower back not strong enough to keep it straight, hence hips raised first.. but i still think shorter arms is much harder to pull.. shoulder is rolling forward..

try squat even lower to compensate the longer arms..

This post has been edited by Seasick85: Oct 25 2012, 03:38 PM

ok, so? weak squeezing of the chest upwards?

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Added on October 25, 2012, 5:06 pmDeadlift – Bone Structure

Conventional deadlift. Lifters with a short torso and long arms will generally perform better using conventional deadlifts.

Sumo deadlift. Lifters with a long torso and short arms will generally perform better using sumo deadlifts.

http://www.muscleandstrength.com/articles/...nformation.html

Refer to this, Fabian94..you're duin conventional deadlift in ur video..so longer arms will perform better.. see?



This post has been edited by Seasick85: Oct 25 2012, 05:06 PM

I was about to say this.. oh well.. +1

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Added on October 26, 2012, 1:30 amOk, sorry maybe my english is not so good that I misunderstood your statement,, yes true actually I do arch my back during benching.. although not as at the highest possible arch but good enough to form a stable solid foundation to press from..

Maybe you'll find some of my statements are contradicting because actually I'm still experimenting on what's good for myself..so sometimes integrating both bodybuilding style and powerlifting style bench can be benefitting me in the long run..

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Added on October 26, 2012, 10:05 amHi,

Just to share some of deadlift strength standards:

http://www.exrx.net/Testing/WeightLifting/...tandardsKg.html

Selamat Hari Raya AidilAdha n Maaf Zahir dan Batin

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Added on October 26, 2012, 10:48 amThe arm's length is simply not related to the leverage, yes if simply say longer arms made the leverage shorter is true but as per mikehuan said, need to consider body angles, torso length and length of your leg..

The bar path only travels shorter if these conditions are met:

1) The bar stays as close as possible to your body during whole lift.
2) Back stays straight n tight n keep shoulder tight not rolling forward.
3) IF, and IF, you have long arms, then it is a bonus, but as per refer to above statement.

Have a nice day

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Added on October 26, 2012, 12:20 pmhttp://stronglifts.com/deadlift-hips-low-high-position-technique/

To Fabian94 and others:

Deadlift hips position for low hips and high hips and how does it effect the deadlift.. not mentioning the arm's length..

This post has been edited by Seasick85: Oct 26 2012, 12:20 PM