How to deadlift properly!!

[Praetorian]

Here is a link to explain conventional and sumo deadlift technique.
P

http://www.youtube.com/watch?v=cr2_mCh2dUI

[tiramisu]

Nice,

I've been trying to keep my shoulder 'OVER' rather than 'BEHIND'
and setting up close to my shins rather than closer to my toes.

I'm going to have to see if this buys me some weight in the max singles.

[vlad]

Thank you!

[Mr Ontario]

any secrets from doing them off the box? as thats what I tend to do using my smith machine.

[#8]

Im gonna have to go ahead and disagree with this guys idea of a "proper" deadlift.

That guy executing the first deadlift had horrible spinal roll and didnt have his ass nearly high enough to be driving with his hips. The bar has to be closer to your shins and your shoulders should be at LEAST in line with the bar if not in front in order to fully stress the muscles of the back that you want targeted for this deadlift.

Maybe he should make the distinction between trying to incorporate your legs / back more or less depending on style / execution.

[Praetorian]

Im gonna have to go ahead and disagree with this guys idea of a "proper" deadlift.

That guy executing the first deadlift had horrible spinal roll and didnt have his ass nearly high enough to be driving with his hips. The bar has to be closer to your shins and your shoulders should be at LEAST in line with the bar if not in front in order to fully stress the muscles of the back that you want targeted for this deadlift.

Maybe he should make the distinction between trying to incorporate your legs / back more or less depending on style / execution.

Your explanation is exactly what you shouldn't do...Dave addresses this in the video...that is what leads to over use of the lower back and spinal injuries.
P

[Praetorian]

any secrets from doing them off the box? as thats what I tend to do using my smith machine.

Why do you deadlift off a box? I know many reasons just curious about yours...i would stick to free bar if at all possible as well.
P

[#8]

Im going by how I was trained from a competitive olympic strength coach.

Why would she stress the complete opposite of proper form?

[theboss]

hmm....do i see the over/under grip being used ??

[tex]

i gotta go with mr tate on this one. we are deadlifting for max poundage.....we want to create as much leverage as we can and this is done by pulling back and up....shoulders behind the bar ftw! maybe this is why we dont see any "old" olympic lifters.....their joints are ****ed......

[tiramisu]

I tend to take what Tate says as gospel but he definitely sets up differently than Rippetoe recommends (shins against, shoulders over).

I think Olympic lifting may be precisely the difference. Deadlifting is not an olympic lift so teaching it as part of the clean movement in preparation for the overhead lifts makes sense even if it's not the best way to deadlift.

[#8]

^^ that makes sense. she had me doing cleans all the time of various sorts.

thanks dude.

[Danger]

I find that as long as I focus on driving my legs into the ground instead of "lifting" the weight its much easier to keep my form tight.

[Praetorian]

Im going by how I was trained from a competitive olympic strength coach.

Why would she stress the complete opposite of proper form?

As Dave stated in the video as well...there is a HUGE difference between Olympic lifting and Powerlifting...you are comparing apples to oranges.
P

[cog]

The bar travels further in an olympic lift.Nobody has mentioned the squeeze.I was taught that the beginning of a deadlift actually begins with squeezing the weight off the floor.

[Danger]

Isint squeezing more of an in-out force than up-down? I dont get how you can squeeze something up?

[cog]

http://www.youtube.com/watch?v=OSJe6b1KOP0&feature=related

Somewhat exaggerated.

Don't know how to embed that.Search for Deep Pullin.

[faller]

Vid's no longer available cog. I kinda wanted to see what the squeeze was all about. Got another one?

[cog]

Click that link and type in Deep Pullin.

[nisser]

this video has a pretty stupid view angle. It looks like his back is badly rounded but it could be the angle or the fact that's incredibly fat. I can't tell; black shirt + black shorts + far view & shitty quality makes me unimpressed.

[Rhinobolt10]

K, keep in mind I'm a big fan of Dave Tates, and I have nothing but respect for Praetorian, but this vid is a bit quick and leaves a few holes and I think confuses people a touch.

The whole shoulders behind the bar thing is great for a sumo pull... but does not work the best in a conventional, I find, and that's my personal opinion.

Dave also did nothing to help out different body types as not everybody is built the same. A long limbed deadlifter is going to have a much easier time setting up for a pull than a short armed guy.

A vid that really opened helped me to understand a few things was this one by Marl Rippetoe, who in his own right has as many creds as Dave. Keep in mind, I'm not a fan of crossfit at all, but Mark recently left the organization.
http://www.youtube.com/watch?v=MX8jgCFXYTU

What I really took away from it was lining the bar up with the middle of the foot and the scapulae. Mark feels, and after watching quite a few vids i also feel, that the bar will never leave the floor until it's lined up with the scapulae, which leaves the shoulders slightly over the bar.

Whenever I try to keep my shoulders behind the bar, I start the lift with a rounded lower back and nothing really works. I'm a long torso, short legs, regular arms lifter. so setting up was something I had to play around with a lot.

For a bit of back up on the scapulae thing, here's a couple vids of Matt Kroc and Jim Wendler both pulling from angles where you can see that their shoulders are slightly over the bar.
http://www.youtube.com/watch?v=V0youqZ2JwI&feature=related

and Matt
http://www.youtube.com/watch?v=3vceuXT86zY

One final note, if you're setting up and for the life of you can't get a flat back, it's not always as simple as a technique thing. Take a good look at your hamstring flexibility, as if you're too tight in that area, say goodbye to an arch in your back while pulling.

[nisser]

This is how I do the deadlift:

http://www.youtube.com/watch?v=Syt7A23YnpA

But for some reason, usually on heavier sets, something in my lower left back gives out and gives me excruciating pain. It feels like a nerve getting impinged and I'm pretty much done for the workout. THis happens on average about once a month and then I'm usually back in for a light workout next week since I'm scared shitless I'll **** myself even more.

I'm confident my form is ok, so what the **** is it? It's really killing me and I'm considering just dropping deads altogether.

[fourarms]

Are you using an alternating grip? I start getting something like that when I do, I think that grip puts a sideways torque on my lower back. I never have a problem with the overhand grip.

[nisser]

yeah I am; and I always use the same grip (left underhand, right overhand). And I get it in the same side every time.

Might be worth switching the grip but I still think I'll need to use an alternate grip if I want to go heavy. If I don't fix this, I'll really have to drop deads which would be a shame.

Any other suggestions?

[fourarms]

Lose the alternating grip and use straps, your real goal isn't grip strenght right. You'll do a lot more weight and reps with straps, so I can't understand why not use them, and if the pain goes away your set. Much better than giving up deads.

[waderow]

agree with Rhinobolt10. I do it with shoulders above and over. And physically speaking, feel there is more leverage that way