The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    proper deadlift technique

    This may seem silly that I'm asking this, but how do you perform a proper deadlift? I've googled it and went to a half-dozen different sites, and they all say something slightly different. I plan on doing this on a machine that has safety catches a few inches off the floor.

    One site says that you start from a squat with your arms inside your legs. Another, arms outside your legs. Another says you pull up with your shoulders. Another, you pull up with your back. One says a deadlift should be a full-body workout that really taxes your central nervous system. Another says it's more of an upper-body workout.

    I also came across rack pulls from these articles, which seem very similar except there's no leg movement. Should I do rack pulls and deadlifts in the same workout session? Or rotate them every 2-3 days?

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  3. #2
    Senior Member BFGUITAR's Avatar
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    Deadlifts and rack pulls are very taxing. Only do them once a week (some people do them once every two weeks).

  4. #3
    Superman sharkall2003's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    Deadlifts and rack pulls are very taxing. Only do them once a week (some people do them once every two weeks).
    If eating properly, a few sets of deadlifts will not completely tax your system. Yes, for a few days, but some deadlifters deadlift two times a week. I used to deadlift two times a week and had a nice road down the middle of my back.
    5'11.75
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  5. #4
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    Read this. It is a great explanation of deadlift form.

  6. #5
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    Quote Originally Posted by PansyLad View Post
    Read this. It is a great explanation of deadlift form.

    In that link, it says to have the shoulders in front of the bar and even has a picture to go along with it.

    Now I was reading something on T-nation, and it advocated having the shoulders behind the bar.

    Could anyone clear this up for me? I always thought you should have the shoulders behind the bar.

    Thanks.
    Complication breeds desperation.

  7. #6
    mind/body zen's Avatar
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    When I do deadlifts, in my mind, I try to imagine that the bar is fixed, and the floor moves, and that I am trying to push the floor straight down.
    I really feel like this helps me get the right form.
    Last edited by zen; 05-15-2007 at 05:10 PM.
    'In order to alter the inertial mass of weights, you must become one with them, like a machine, the totality of your motion is as one'

  8. #7
    Senior Member Howard 9's Avatar
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    Quote Originally Posted by zen View Post
    When I do deadlifts, in my mind, I try to imagine that the bar is fixed, and the floor moves, and that I am trying to push the floor straight down.
    I really feel like this helps me get the right form.
    Wow, I like that analogy man.
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  9. #8
    mind/body zen's Avatar
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    Quote Originally Posted by Howard 9 View Post
    Wow, I like that analogy man.
    Thanx, not only do I feel it helps my form, but I also think it helps overcome any subconsicous mental block that may occur when you know you are moving heavier weight
    'In order to alter the inertial mass of weights, you must become one with them, like a machine, the totality of your motion is as one'

  10. #9
    Addicted to Adrenaline LevesqueIsKing's Avatar
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    Quote Originally Posted by blackmetal View Post
    This may seem silly that I'm asking this, but how do you perform a proper deadlift? I've googled it and went to a half-dozen different sites, and they all say something slightly different. I plan on doing this on a machine that has safety catches a few inches off the floor.

    One site says that you start from a squat with your arms inside your legs. Another, arms outside your legs. Another says you pull up with your shoulders. Another, you pull up with your back. One says a deadlift should be a full-body workout that really taxes your central nervous system. Another says it's more of an upper-body workout.

    I also came across rack pulls from these articles, which seem very similar except there's no leg movement. Should I do rack pulls and deadlifts in the same workout session? Or rotate them every 2-3 days?
    If you are talking about a smith machine than I really dont think there is any benefits to useing it. Is there any point in catching the bar before it hits the floor?

    Quote Originally Posted by zen View Post
    When I do deadlifts, in my mind, I try to imagine that the bar is fixed, and the floor moves, and that I am trying to push the floor straight down.
    I really feel like this helps me get the right form.
    Wow, thats really interesting, it makes a lot of sense and I think it might actually help me lift more. Im going to try that next time I go to the gym.

    Quote Originally Posted by zen View Post
    Thanx, not only do I feel it helps my form, but I also think it helps overcome any subconsicous mental block that may occur when you know you are moving heavier weight
    Obviously...Everyone knows its easier to move the entire earth than to move a bar with a ton of weight on it

  11. #10
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by My Journal View Post
    Deads Applying what I learned in the Crossfit article that Anthony posted
    225 x 5 - I was feeling weak all day, but these felt really easy - even for a warmup
    275 x 3 - felt great again. Could this all be attributed to just placing my shoulder blades over the bar....?
    315 x 2
    365 x 1 - this was tough, but easier than usual. Even though I was feeling weak all day I just said '**** it, I'm going for a PR... a big PR.' My previous best on deads was 400, and I've failed at 405. Both of those were when I was a good 6-8 pounds heavier, too.
    415 x 1! PR! - I'm not going to say this was easy... it was crazy hard on me, but there's no doubt I owe it to placing my shoulder blades over the bar instead of my shoulders! I can't wait to see what I can do on a day where I don't feel weak! (I also drank too much the last night, which always makes me weaker.)
    Last edited by Rock Steady; 05-20-2007 at 03:07 PM.
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  12. #11
    mind/body zen's Avatar
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    Quote Originally Posted by LevesqueIsKing View Post
    Quote Originally Posted by zen
    Thanx, not only do I feel it helps my form, but I also think it helps overcome any subconsicous mental block that may occur when you know you are moving heavier weight

    Obviously...Everyone knows its easier to move the entire earth than to move a bar with a ton of weight on it
    'In order to alter the inertial mass of weights, you must become one with them, like a machine, the totality of your motion is as one'

  13. #12
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    Quote Originally Posted by zen View Post
    When I do deadlifts, in my mind, I try to imagine that the bar is fixed, and the floor moves, and that I am trying to push the floor straight down.
    I really feel like this helps me get the right form.
    brilliant!
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  14. #13
    Senior Member Coqui's Avatar
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    Quote Originally Posted by blackmetal View Post
    One site says that you start from a squat with your arms inside your legs. Another, arms outside your legs.
    Those are two different kinds of deadlifts. Arms inside you legs is normally called a Sumo deadlift. Arms outside the legs is a regular deadlift.

  15. #14
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    I guess I'll try and see which arm position works best for me. And I'll start out doing deadlifts quite light until I get the form down pat. I'll do them twice a week until I do. Then once a week from then on. Thanks for the advice guys.

  16. #15
    Breaker of Skulls Guido's Avatar
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    Search for "deadlift form" on this forum. There have been many threads on this, with some good responses. You should be able to find all you need to know on here.
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  17. #16
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    I tried a few deadlifts yesterday with 100 pounds and found that was too light so I upped it to 140 (not impressive I know, but I'm just starting).

    I felt good weight distribution coming up. But then returning the weight to the floor I felt a strain on my back. I can feel my back today. I'm curious if this is a natural result of the back adjusting to getting trained for the first time in a long time, or if I'm on the road to disaster.

  18. #17
    Wannabebig Member viper200202's Avatar
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    The first time i did deadlifts i didnt feel any pain that training day. The next day i had some minimal "good" soreness in my lower back. I started with good form and its helped me alot since.

    Check your form. If its only 140 pound deadlift you shouldnt feel horrible pain the next day. No you are not on the road to disaster. Get a workout partner to snap some pics of your form and then critique at home. I do it all the time with bench,DL's and Squats to ensure that i am doing everything correctly.

    Youll get it down
    Good luck
    Last edited by viper200202; 05-17-2007 at 02:49 PM.

  19. #18
    Senior Member 235orbust's Avatar
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    where should you feel the burn with deadlifts? I always feel it in my hamstrings and nothing in my traps, really, and I dont think that is where it should be, probably poor form. ehh.....
    CONSISTANT EFFORT is more important than any formula for success

  20. #19
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    Quote Originally Posted by 235orbust View Post
    where should you feel the burn with deadlifts? I always feel it in my hamstrings and nothing in my traps, really, and I dont think that is where it should be, probably poor form. ehh.....
    The deadlift works just about every muscle in your body. The primary movers are lower back, hamstrings and glutes. As long as it's a "bad" hurt, don't worry about what is and isn't sore.
    As a side note, you shouldn't be doing deadlifts to "feel the burn". High rep deadlifts is just asking for an injury.

  21. #20
    Mojo Risin peacefrog's Avatar
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    There was a featured article a little while ago on deadlifting. The one thing I took away from that is not to let my hips rise too fast. A side effect is that I know get bruised shins once a week since the bar scrapes against my legs.

    Whenever I see a post of a deadlifting video on the forum it seems to me that people always let their hips rise too fast. Their knees seem to lock out with the bar barely off the ground. I've never commented because I don't feel qualified, and the posts on the threads usually compliment the OP on his "good form". Has anybody else noticed this?
    Last edited by peacefrog; 05-18-2007 at 05:38 AM.

  22. #21
    Superman sharkall2003's Avatar
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    Ass down, head behind the bar if you can lean that far back and tuck the bottom of your back in as far as possible to prevent bending. Then systematically push with you legs (drive them into the ground like a squat) and pull up.
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  23. #22
    Senior Member Anthony's Avatar
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    The scapula (shoulder blade) is the natural loading plate, so having it directly over the bar is ideal. That means shoulders will be slightly in front.

    More info: http://www.crossfit.com/journal/libr...ofDeadlift.pdf
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  24. #23
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by Anthony View Post
    The scapula (shoulder blade) is the natural loading plate, so having it directly over the bar is ideal. That means shoulders will be slightly in front.

    More info: http://www.crossfit.com/journal/libr...ofDeadlift.pdf
    It's great having guys like you around, Anthony. Thanks for the article. I smell a new PR in the next few weeks!
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  25. #24
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    Sharkm thanks, will have to try that pushing into the ground

    Anthony, thanks, gotta read the whole thing now, since it seems Ripptoe is correct. Didnt want to read that, if it wasnt the proper form.
    Complication breeds desperation.

  26. #25
    Superman sharkall2003's Avatar
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    Quote Originally Posted by Con View Post
    Sharkm thanks, will have to try that pushing into the ground

    Anthony, thanks, gotta read the whole thing now, since it seems Ripptoe is correct. Didnt want to read that, if it wasnt the proper form.
    I feel that squatting, and pulling at the same time prevents me from not using my legs enough for drive, and pulling with my back tucked keeps the lower back from bending in.
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