24

The article's explanations for why you shouldn't try to squat a deadlift are wrong. Positioning your hips too low does not put more stress on the lower back, and does not meaningfully shift your centre of gravity. What it does do is position your shoulders behind the bar, meaning to maintain this position as the bar comes off the floor, your anterior ...


16

There are several methods of increasing grip strength, and some of the principles that work the best you should already be familiar with due to the bodybuilding background. First, let's look at what causes grip to fail: Sweat. The sweatier your hands, the more the bar wants to slip out of them. Effective bar thickness. The thicker your bar, the tougher it ...


12

As anything it depends on your goals. As a powerlifter and strongman, I have to lift heavy weights. For Powerlifting it's the heaviest deadlift, but for strongman it could be one set weight for as many reps as I can within a timelimit. That's very different from a bodybuilder who is looking for a better physique, where weight is irrelevant. Addressing ...


11

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 consider ...


11

I've often felt there were two aspects to using a weight belt. The first being the psychological sense of security that the belt provides. Belts make us feel “locked in” and ready to lift thus providing a positive framework to perform the lift. The second and more important aspect is the potential support that a belt provides thus reducing the ...


10

After reading your comments to John P's quite accurate answer, I think the question you're really asking is "why are deadlifts so much more taxing than squats" (maybe rename the title if I'm accurate on that). If that's the case, I'd offer these up: Deadlifts put much more load on your thoracic spine, arms, shoulders, rhomboids, and hands. You can see ...


10

It's a deadlift, meaning the weight should be dead on the floor. Touch-and-go or otherwise bouncing around is not a deadlift. Personally, I relax my grip and reset on every rep. My hands don't come off the bar, but I open my fingers, ensuring that the weight is indeed dead on the floor. The extra second this adds to each set is negligible and the benefit ...


10

The hand should be wrapped around the bar as much as possible, but the wrist would be straight down. I guess that would mean the bar would fall on the palm right under the knuckle of the hand. However, a common issue, especially as the weight gets heavier, is the bar will roll away from the palm. There are a couple strategies people use to mitigate this: ...


10

Yes, it's the right thing to do. Your shoulders should be retracted at the end of a deadlift rep. Those videos have the answer. The deadlift is not finished until you achieve full (but not over-) extension, and that includes thoracic extension. "You can't cheat the [deadlift] by leaving your shoulders forward" is exactly correct. I don't agree that ...


9

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 ...


9

Powerlifting competition rules vary from federation to federation, but generally in the deadlift, the lifter is required to hold the bar in the locked out position until signalled by the head judge to lower the bar. At that point, they must lower the bar to the ground in control, which usually just means a fast descent, holding the bar until it is settled on ...


8

Deadlifting isn't fundamentally different than any other movement, so train it the same basic way as everything else. Since you're aiming for a combination of strength, athletic-performance, and muscle-size, you'll probably want to vary the protocol (aka the sets and reps to do) - e.g. for 8 weeks, lift for strength, then take a week off, then another 8 ...


8

Main difference is how deep you go. Stiff Leg Deadlift you allow your back to round a bit at the bottom, might even stand on a platform to really emphasize this. Romanian Deadlift is more of a hamstring exercise where you're emphasis is keeping your back straight and forcing your butt backwards. Ideally SLDL is completely straight though not locked out - ...


8

There is no single alternative to the deadlift, because the whole point of the deadlift is that it does so many things so dramatically. It can be loaded more than nearly any other exercise. If this is what you're after, then a heavy barbell squat is close. In a home gym, you might be out of luck. Maybe try building an isometric pulling platform. It works the ...


8

Romanian deadlifts are not synonymous with stiff-leg deadlifts. In the Romanian deadlift, we hinge at the hip and rock backwards, allowing the knees to bend only enough to align our combined centre of mass with our base of support—that is, somewhere between our heel and forefoot, and ideally midway. For large loads—those that are high relative to our body ...


8

The 2019 IPF Technical Rules Book includes these items which will lead to your deadlift being disqualified in a competition (see Page 9 of this PDF): "Failure to lock the knees straight at the completion of the lift." "Failure to stand erect with the shoulders back." You describe a severe amount of agony in ending the deadlift with your ...


7

I just want to add the results of my own "investigations" on the subject (although the answer I accepted is still OK). First, my old injury is gone and the problem was the incorrect form. After reading in Rippetoe's book, I found I could perform Deadlifts easily. Form does matter! Anyway, I found Sumo Deadlifts an easier exercise. And, according to the EXRX ...


7

Lifting gloves get in the way and make your job harder. I recommend going without. Chalk helps enormously to prevent sweat from making the bar hard to grip. Buy a block of rock climber's chalk for a buck. Before each set, use the chalk to "paint" your fingers and the inside of your palm where it meets your fingers. Rub your hands together to work it into ...


7

When I was coached for the deadlift, I was advised that the first inch is the most important, followed by the distance up to the knee line. Past that you're generally in the clear. That's anecdotal, but it's been true for me and most people I've talked to. Answering your question showed me that at (or around) that point, the quads become less dominant and ...


7

A year is plenty of time to hit a double bodyweight deadlift if you're focused on strength. It took me about a year and a half of squatting and deadlifting two to three times a week (alongside other sports and taking several week-or-longer breaks for vacation or injury) to achieve a double bodyweight deadlift at about your weight. So I was training for my ...


7

The common practice stems from the widespread-but-fallacious belief that loaded spinal flexion inherently causes injury, and this belief originates largely from studies of intradiscal pressure in standing, seated, or otherwise spinally-flexed positions of untrained individuals. It is often assumed that we should avoid any and all flexion, extension, or ...


7

Shin splints tend only to be affected by impact exercises—running, skipping, and jumping—or exercises that load the tibialis anterior. Squats and deadlifts should neither aggravate your shin splints, nor be adversely affected by them. If you are squatting deeply, however, the acute dorsi flexion required of the ankles may cause you discomfort. If so, you can ...


6

The concept of using bands and chains with any lift is to make the lift more difficult at lockout. That's fine if lockout is actually your sticking point, which is often the case if you use powerlifting gear like squat/deadlift suits or bench shirts. For many people who don't use powerlifting gear, the most difficult part after getting the bar off the ...


6

Octagonal plates interfere with proper strength training Octagonal plates have no reason to exist, and are actively counterproductive to working out properly. Octagonal or otherwise non-round plates make many fundamental barbell exercises from the floor--including cleans, snatches, and most importantly deadlifts--awkward. Upon putting plates down, the bar ...


6

Try to think of deadlifts as lifting with your back, but in a controlled, symmetrical and familiar manner. Generally, back injuries don't arise from simply lifting with your back. Problems arise when you lift something large, unwieldy, and unstable. A bar's weight is symmetrical around your lifting position. If the symmetry is ruined, and you try to ...


6

"Lift with your legs, not with your back" is a slapshod workaround to the real problem, which is that people are weak. Their backs, in particular, are weak. What fixes weak, injury-prone backs? Deadlifting fixes them. Deadlifts allow people to slowly, safely progress to a strong, injury-resistant back. One of the ways deadlifts can do this is by locking the ...


6

(Possible) Reasons Why You Squat More Than Deadlift Your form is bad in both exercises. Without a video or someone checking your form, this can't be (dis)proven. You don't like deadlifting; as a result, you (probably) apply minimal efforts to it. If you want to be good at deadlifting, you've got to perform it more often, enjoy it (or at least pretend), ...


6

There's a few things to consider. First is where you are on the strength spectrum. A novice doing "5x5", while probably not the smartest idea in the world, isn't nearly as damaging as an advanced athlete doing "5x5". The stronger you get the more damage you can do to yourself and, as a result, the longer it takes to heal. But even in the popular StrongLifts ...


6

Taking your questions one by one: (1) The eccentric portions of lifts are known to both cause more soreness and be more prone to injury. Combined with the extreme weights that are lifted during a deadlift, it creates a lot of incentive for people to neglect the eccentric phase and just drop the weight. It is good to note however that in a competition ...


6

There's the answer in the general case, and there's the answer for this case. First this case, then the general. You Are Fucking Around Starting Strength, but with carrying exercises...StrongLifts, but with Olympic work...no, wait, pull-ups...then planks and front squats...plus overhead squats...and now round-backed deadlifts? I don't say this to be mean, ...


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