Darn Deadlifts!!!!

[Darcy Tucker]

I love doing deadlifts and I know how important. The problem is that I don't think I have the form down 100%. Probably around 90. I always try to have a slight arch in my back and keep the bar close to my legs but I find that a little after the midway part of coming up my back is doing the most work and legs not as much. During the days I don't workout my back feels a tad bit soar but not too much. By the way I'm 16 and am lifting around 150lbs. I'm a little worried about my back in the future and was wondering if you guys have a solution. Do you guys think a belt might help? My technique for squatting is great and have never ever thought of getting a belt but I think it might help me. Will it hinder my training??>

[degsta]

When you're doing deads, mentally think of driving your feet through the floor. On the bottom of the lift, your knees should be bent like at the bottom of a squat. Keep doing what you're doing, back arched and bar as close to your legs as possible.

Wouldn't recommend a belt unless you are lifting close to your 1RM, like 4 or so reps. Belts can detrain stabilizers in the midsection when used often.

[Joe Black]

I don't use a belt for deadlifts...

I get what you mean about the pressure on the lower back.. Mine also gets sore (not in a painfull way, but in a way where it has been worked)...

I just ensure my back is stright and remains so throughoutthe movement...

You say you arche your back slightly.. I am sure it should be straight, perhaps this could be the reason you are feeling more pressure..




[Edited by Hulk on 01-27-2001 at 05:03 AM]

[Shaggy]

I thought I better let you know, deadlifts are a back exercise not leg!

[Anthony]

I think he might be talking about stiff leg deadlifts. If so, the answer is simple - lower the weight and practise in a mirror. If you need an example of what it should look like, let me know and I'll post one.

[Shaggy]

I think his description of his form sounds more like a conventional deadlift, I could be wrong though.

Either way I personally wouldn't bother with a belt and if you can't keep your back straight you probably do need to drop the weight a bit.

[Darcy Tucker]

I'm talking about a normal deadlift. Actually Sumo style. I think you're supposed to have a slight arch in your back. Absolutely no rounding though. I think I'm just going to focus more on my legs. But do you guys agree that midway up your lift your back does most of the work?

[Anthony]

For sumo style, yes, your back does a lot of work.

[chris mason]

I don't believe that sumo style uses your lower back any more then standard deads. Why would it? When you perform a sumo style dead you are not putting your lower back in a different position than standards. The main difference with sumo style is that the legs are spread farther apart. This is why sumo style works particularly well for people with relatively long legs. All deadlifts act strongly on the erector spinae (lower back). The weight is in front of the body and you begin with the lower back angled forward. As you pull the weight you must straighten your lower back against tremendous resistance and this works the lower back greatly. There is a difference between soreness due to a workout and injury. Make sure your pain is soreness and not injury. You do not have to perform deadlifts to get big, so if you feel they do not suit your body then you should drop them. Squats are a great exercise which affects the whole body, so you can perform these in lieu of the deadlifts if the deads are a problem.

[Darcy Tucker]

I'd agree with you Chris. Sumo's in fact use your lower back less than convention methods. I'm going to keep at them for a little while longer. It will be a sad day if I have to let them go my forearms are developing great with them.(as well as other parts i'm sure)

[Anthony]

Chris, with regards to SLDL, would you say the hams get more work or the lower back?

[chris mason]

Anthony, I had a long dialogue on mm.com concerning that question. Having thought about it a great deal I will say that it depends a lot on individual anatomy and the style which is used. In general, the hams and glutes initiate the movement from the bottom and the lower back kicks in very strongly during the latter portions of the movement. For myself, the lower back gets the most work when I perform them. As a final note, Frederick Hatfield PhD in his book "The Complete Guide to Power Training" lists them as an assistance exercise for the erector spinae group and not for the hamstrings in the section concerning assistance exercises for deadlifting.

[Behemouth]

i don't find that sldl work my hams that much but i think its because i'm scared to lock out my knees so i keep them bent

[UFO]

You shouldn't lock out your knees! They are done stiff legged, not straight. ...unless you want to invite knee injury.. :o

[Ronan]

Just adding my 2 cents:

When doing the regular deadlift keeping the back totally vertical and thighs in the parralel position will actually place the lower back in a weak position in the start of the deadlifting movement as it cannot contract properly.

I prefer to go in to a 3/4 squat while keeping the back straight as in this posotion the lower back is stong and supported.

[breeze]

Nice tread guys. This is the most informative tread on dead lifts I have ever read in BB forums.

[J-Flyer]

Since no one else has posted this site, I'm sure it will be most benificial. Check it out.
http://gymamerica.com/gymamerica/exercise/ga_exercise_animated_demos/