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19

"That muscle." There's a classic quote about the power clean, attributed here to Charles Staley, that applies to your question: "You know when you run down the field, catch the ball and then hit a defender? It works that muscle." The deadlift works all the muscles. However, it's not quite the same as the running-jumping-hitting-the-defender ...


15

Practical Programming's Answer: 1-3RM For Strength From page 79: Strength, a basic objective of training and an important component of power performance, is gained using lower repetitions (1 to 3) with heavier weights (90 to 100% of 1RM). Notice that in this context, Rippetoe is using a narrow definition of strength that does not include power, ...


15

Another key point is this is largely a hamstring exercise as much as it is a lower back exercise. With proper form your lower back is not the only muscle group working to help you stand up. Another thing to think about: your lower back is just another muscle group, that through strength training will become stronger and greatly reduce the likelihood of ...


15

Mehdi wrote a nice article about this question. Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps: 1 . Stand with the bar above the center of your feet – your ...


14

Bruised shins and knees are probably more of a sign of good technique than bad technique. For most deadlifters, scraping is the big nuissance, and it's when you start altering your form to avoid the scraping that you start getting into problems. Perfect form could lead to a bit of bruising, but the bruising shouldn't be too severe, because you shouldn't be ...


10

I would advise against either straps or a belt. Your grip and lower back seem to be weak points; you want to work on strengthening them and these pieces of equipment do the opposite, taking pressure off. You'll end up with an even greater strength imbalance. Instead, work around your plateau for a while and focus on techniques that will help these problem ...


10

Grip will eventually be a limiter, but there are things you can do: Hold the bar at the top for an extra 10-15 seconds on your last rep Change your grip to a stronger hold Do grip specific work The first option will help get your grip stronger pretty well. There does come a time when the weight on the bar increases faster than your grip strength, ...


10

I'm already squatting (80% my bodyweight) and deadlifting (little more than my bodyweight) as part of Starting Strength program. What else should I do? Absolutely nothing. Keep squatting until you're squatting 150% of your bodyweight. Keep deadlifting until you're lifting twice your bodyweight. Once you reach those goals it would be reasonable to ...


9

This all depends on how you are performing the exercises (how much weight, how many reps, how much rest between sets, how much rest between sessions...). Based on your comments, my answer is no, they are not going to negatively affect your running. If you were executing those exercises to train max strength or power (eg. higher weight, low-mid reps, ...


9

Mehdi's article is good, but there are some subtle things that are not emphasized in that article which are spelled out in great detail in Rippetoe's Starting Strength book. If you are experiencing scraped up shins, the following tips will help. The bar wants to travel in a straight line perpendicular to the ground. If you have the bar too far out in ...


9

If I were to do a split, I'd do the deadlifts on my "back" day, not the "legs" day. Here's why: both squats and deadlifts are compound movements that are best done heavy. They both do a good job stimulating whole-body growth. In contrast, curls, lat pull-downs and cable rows are exercises that target less overall muscle, which is fine as supplementary ...


8

Stay the course. Your deadlifts are not heavy enough to worry. Add however much weight is called for by the program and do deadlifts 1x5 as scheduled.


8

Double OverHand (DOH) grip is most commonly taught to beginners for a couple reasons: It feels more natural It avoids the feeling of twisting inherent in mixed grip It's more important to start deadlifting that listening to complaints about how weird it feels. That said, there is a limit to how much you can hold that way. You can improve your grip using ...


8

The reason you only do 1x5 with deadlifts is because you already are doing 5x5 squats, making the deadlift an almost redundant exercise. As Mehdi says, since they target a lot of the same areas, by the time you get to your deadlifts you will be GLAD that you only have 1x5 to do. At the beginning when the weights are very light, you will certainly feel like ...


8

This tip won't help for getting the first plate on, but for subsequent plates you can roll the bar-with-first-plate onto another plate (even a 5 or 10 will work) that's laying flat on the ground. This will give you just enough clearance to load on more plates without having to lift the bar. As for that first plate, you might be able to just rest the plate ...


8

I can assure you that with proper form it is safe, provided you take the proper precautions. I just squatted 200kg without any spotters a couple weeks ago. Deadlifts are less of a challenge, because it is easier to drop the lift. Use safeties with your squat rack (like these) Practice dumping the bar on the safeties with a weight you are confident you ...


8

You put the most important thing first. If you are working on your press strength, put it first. The advice to put squats first are for people who are brand new to lifting. Squats are the one exercise that take a lot of effort to get right, but have the biggest rewards as far as strength and muscle development go. If you've been lifting for more than two ...


8

If you're deadlifting about as much as you weigh with a double overhand grip, there's no need to worry about your grip as a specific thing. The deadlift itself will develop your grip strength just fine for a while longer, with just a minor tweak or two. The Least Intrusive Grip Improvements The important thing to do is to challenge your grip as much as ...


7

The two programs that are best suited for beginners are Starting Strength and StrongLifts. See this article for some more information to help choose the program. Starting Strength was put together by Mark Rippetoe who is a strength training coach since the 70s. I highly recommend his book whether you use his program or not. It is some good, no-nonsense ...


7

The purpose of deadlifting is to get stronger at lifting things off of the ground. Since objects may be at different distances from the ground, you benefit from lifting from different heights. Competitive deadlifters might focus on the height of the bar with olympic weights, but that distance is arbitrary otherwise. Lowering height develops the back muscles ...


7

I would be a little anal about the issue and argue that deadlifts from lower than "official" or standard height are more accurately called deficit deadlifts, and deadlifts from higher than that height are closer to rack pulls, which are a partial movement. These are both fine exercises, but they create additional complexity. A higher start means you can ...


7

This is standard barbell weight training as it has more or less always been. Your first four sets are just warm ups for your one heavy set. If we take my own program as an example I start even lower and end up higher. I calculate my warm up sets by ramping up from 20% (or the weight of the empty bar), 40%, 60% and 80% of my final pull. Even though I ramp up ...


7

Changing the grip of a deadlift does not greatly change the targeted primary muscles, the exercise allows some significant variation in the grips used. Reversing the grip should not immediately cause you trouble, but it might be a bad idea in the long run for the following reasons: It is a weaker grip. The bar will have a tendency to roll away from your ...


7

Squats and deadlifts target the lower body, not upper, which is what you need to focus on in order to develop the arm strength to carry a person like that. Bicep curls, pull-ups, overhead shoulder press, rows, bench press...these develop upper body strength. That said, lifting a person is not at all like lifting a rigid weight. People are soft, lumpy, ...


6

It all depends on the weight your lifting and the form you use. If I drop a napkin on the floor, I can safely bend down and pick it up without bending my back and using my legs. It's not bad for my back for obvious reasons. Even if I don't have proper form, the weight is so light, and I am still young enough, that no damage will occur. Stiff leg deadlifts, ...


6

The deadlift is awesome I find deadlifts very productive. Since they're a multi-joint, multi-muscle exercise, they promote growth across the entire back and legs. Done heavy, I've found them very efficient at adding muscle. This is partially because I am a novice. It might be different for your situation. I don't know of many exercises that could be said ...


6

Summary I would stick with novice programming on this lift for now. A 5/3/1 might work, but I think it would be more efficient just to focus on making linear progression work. Why If your max deadlift is 350, it doesn't make a lot of sense to worry about your 1 rep max (1RM) or 2RM. At that stage it's more productive to focus on your 4RM or 5RM. You want ...


6

Using a belt is like training wheels for bicycles. Sure, they will help you increase your weight more quickly then without one, but with proper form and care for your body, you can maintain your skills better. Deadlifting is a exercise that uses many stabilizing muscles, and if you do not have all of them working together, that's an easy road to injury. ...


6

Not everyone is built for conventional deadlifts. Whether it's due to flexibility issues, or simply the geometry of how they are built, crouching down into a conventional deadlift start position is just not working. A common group of people that fall into this category are folks with long legs. Another common group would be folks with short arms. Put ...



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