Deadlift question/s

[Fat Man]

So I used search, and really didnt find anything that specific for answers so here goes.

Since coming here I starting doing more of the compound movements and introduced Squats into my workout instead of the machine version of squats(leg press?). I needed some help intially with form, and once someone told me to basically do the squat focusing just on bringing your butt up and down it helped(Sort of like focusing on your elbows during back work) alot. Squats are now my favorite excercise.

Anyway point being I really want to integrate Deadlifts into my routine, but the last two weeks I have had some real problems with the form of it. Can anyone help out?

Also My gym only has smith machines. Not only that, but when I asked the trainer there to show me the right form he actually showed me the excersice known as "Good Mornings".

--Does anyone have any advice on doing the proper form on DL's? Is there any muscles I should be focusing on doing the movement?

--Because the gym only has Smith machines should I just do Rack Pulls or 3/4 deadlifts?

Lastly should I keep doing "Good mornings" as well as DL's?

I have used this http://www.thetrainingstationinc.com/exercise-menu.html already for basic ideas about the form.....

TIA for any and all opinions/answers......

[care_bear]

http://www.exrx.net/WeightExercises/...BDeadlift.html


www.exrx.com is an awesome sight for info on exercises and muscles check it out

[Unreal]

How exactly do you do a good morning or DL with a smith? I have no clue how that would even remotely be done correctly.

Good mornings are a good exercise to do, but not a replacement for deads.

[Turnip]

Your using a smith machine to do squats?

[DNL]

deadlift is my favorite exercise. simply because you dont' need to have any special equipment (may be some cushion mattings) or machine: just BB + plates on the floor.

How in the world did you ask a trainer to show you form on DL and ended up getting a lesson for GoodMorning? haha

-- the muscle you should be focusing on? your back muscles/core. keep your abs tight, and maintain a strong arch.
-- How can you do RACK pull on a smith machine.? =) A Smitch machine pull is unheard of.
-- Yes you should do GM as well.

[Built]

Just do your deads off the floor.

http://www.uwlax.edu/strengthcenter/...ideo_index.htm

[Keith]

Just do your deads off the floor.

http://www.uwlax.edu/strengthcenter/...ideo_index.htm

I was just about to say that. Without that link though

[Fat Man]

Has anyone heard of "Planet Fitness"? Planetfitness.com

Well usually I work out at school, but since its the summer I had no where to work out.

Coincidently Planet fitness just opened 2 minutes from my house and was running a special. The special was 10 dollars a month so I signed up. Apparently Planet fitness is one of the first fitness franchises.

The negatives are alot of machines, NO dumbells over 60 pounds, No barbells, only Smith machines. Theres over 100 treadmills, and elipticals, tanning, etc. Obviously the place was taylor made for the majority of 9-5's(Mental picture Ed Nortan in Fight Club) from the city. Its also open 24 hrs a day and very nice/Clean.

I have no problem doing squats there, and most of my heavy excersices. I was a big dumbell person, but the Smith has been very kind to my shoulder that was previously injured.

After the summer I should be back to an old fashioned gym were theres little machines and just standard barbell setups and dumbells. But for now Im stuck trying to squat/Dl and all these excersise I see you guys recommend.

Thanks to all the responces, esp care bare and Buiilt for the new sites I have to look at. Also DNL for the breakdown......

ONE MORE QUESTION.

Instead of making another thread.....

Everyone here preaches Low reps, heavy weight during a cut. I think the range that Built says to do is 4-6?

If you were to workout your muscles twice a week, and wanted to do one time Low rep, and one time High rep......What exactly is "High" reps? 10-12? This is morso being done not to train specifically for power/endurance but just to shock the muscles. What do you recommend?

So...

Low reps = 4-6?
HIgh reps= 10-12

[deeder]

Find a new gym buddy... Don't squat in a smith machine and certainly don't deadlift with one.. There's no way you can do them right.

[drew]

Go to a gym with a power rack or squat rack. The Smith machine invites disaster. However, some great movements I've come up with for the Smith:
-Pullups
-Leaning against
-Hanging my belt between sets

If you want to deadlift using the Smith, I suggest laying it on its side and just lifting it off the floor.

And Planet Fitness may be the worst thing to happen to the fitness industry since Jared Fogel.

[sCaRz*Of*PaiN]

-Hanging my belt between sets

Why are you using a belt?

-Pullups
-Leaning against

LOL...yeah. The Smith Machine is a glorified, adjustable pull-up machine.

[HeavyBomber]

A gym without barbells? That's like sex with no d!ck.

[drew]

Why are you using a belt?

I sometimes use a belt for max squats and bench.

[sCaRz*Of*PaiN]

Oh ok. Like 1RM or something?

[TommyBoy]

I'm still not quite sure what a smith machine is...we have something like that in our gym, but it's called a towel rack.

[sCaRz*Of*PaiN]

Smith Machine:

[TommyBoy]

Ok dude, you obviously didn't catch that bit of sarcasm.

[shoot4dabigtime]

Not sure but, I think TommyBoy was being sarcastic!

[shoot4dabigtime]

Sorry, we must have posted at the same time!

[sCaRz*Of*PaiN]

Ok dude, you obviously didn't catch that bit of sarcasm.

I got the joke and I laughed. I just wanted the opportunity to post such a stupid piece of equipment.

[HeavyBomber]

If that chick says the smith is good THEN THE SMITH IS GOOD!

[ViciousBish]

Smith for president.

[drew]

Oh ok. Like 1RM or something?

Yeah, when I'm having a hard time with getting my abs flexed hard enough.

And hot chicks can do whatever they want in the gym.

[Turnip]

Guess shes getting a better workout than twirling a 1 pound toning ball in the air.

[seK]

A gym without barbells? That's like sex with no d!ck.

Lezbonic. :P

Also I just think that woman fell and the smith bar unlocked or somthing.