The Deadlift.......

**bex** · 02-01-2002, 04:02 PM

Complete Guide to Deadlifts

Build power and size with seven variations of this classic mass-building exercise.

By Thomass Incledon, MS, RD, CSCS and Lori Gross, LPTA, LATC, CSCS

You get to the gym psyched and ready to go, but you take the time to meticulously warm up, stretch and mentally prepare yourself for the encounter to come. You start with some easy weights and your body is just begging for more. You plant your feet firmly on the ground, bend your knees and sink into a deep squat, grasp the bar with a viselike grip and start to pull at the massive weight. The bar bends as it slowly comes off the ground. People in the gym stop and stare. Now standing completely upright, with your quads, glutes and back shaking from the weight, you've entered The Deadlift Zone. This is where -- guaranteed -- you'll get bigger and stronger than ever before. But first you have to know how to choose one of the many deadlift variations, where to include it in your workout, and how to do it right. Let this be your guide to building a stronger, thicker, better physique by incorporating deadlifts into your training today.

The World's Most Versatile Exercise
Anyone can enter The Deadlift Zone, but you must be willing to work hard. Deadlifts require several large muscle groups to work in a coordinated fashion, making the movement an excellent choice for overloading your muscles. Athletes can use this versatile lift to develop explosive strength through their legs, hips and back. Performing deadlifts can benefit anyone whose sport requires jumping, running, lifting an opponent or object, or a quick movement from a stationary spot. In addition, deadlifts are a functional movement that carry over to everyday activities outside the gym, like lifting a heavy box off the ground or picking up the laundry basket.

Juan Carlos Santana, MEd, CSCS, director of Optimum Performance Systems in Boca Raton, Florida, believes the deadlift is one of the most versatile "total-body" exercises: "The deadlift is at the top of the chart as far as I'm concerned. The large muscle mass used to deadlift positively influences the acute hormonal environment that has been associated with increases in strength and muscle mass. Our athletes use an explosive version of this movement for power development; for the nonathletic population, no other exercise provides a better way to strengthen the entire body while teaching proper lifting mechanics."

As with many complicated compound movements, you must learn the proper execution of the deadlift to not only reap its benefits but also stave off injury. First, be aware of the potential risks involved. Avoid performing deadlifts with a rounded back, which shifts the load from the hips, glutes and legs to the lower back. This weak mechanical position also stresses your ligaments and intervertebral discs. Second, ligaments aren't like rubber bands: Once stretched, they don't go back to their previous length, which could lead to instabilities and back problems down the road. Need a better reason to practice the movement and dedicate yourself to learning proper technique?

One IFBB pro, Mike Francois, 1995 Arnold Classic champion and a personal trainer, performs deadlifts once a week as the first exercise in his back routine. He feels strongly that slow and steady progression is key when incorporating deadlifts into a new training cycle. "I start deadlifting off a rack, then off the floor and then standing on a box, spending about 3-4 weeks at each stage. I think this helps with proper form and protects against injuries, especially for a beginner," he says.

Big Mistake: Forgetting Your Warm-Up
You've heard it before, but it bears repeating: A whole-body warm-up increases circulation and heats up the entire body. Some light walking with arm movement or jumping jacks for about 7-12 minutes can do the trick. Another good warm-up for lifters is to grab an unloaded bar and perform a stiff-legged deadlift, followed by a reverse curl and a military press. Try to do this continuously for 10-15 reps without pausing between each movement. Don't tire yourself out before the big workout, just get the blood flowing to your muscles.

After your general warm-up, stretch all your major muscle groups. Pay special attention to stretching your glutes, hamstrings, adductors, calves, lower back, neck and shoulders. Next, a specific warm-up requires you to actually perform the deadlift exercise with a light weight. An example of a good specific warm-up strategy progressively increases the weight for each set:

First warm-up set: 50% of your top working weight for the day for five reps. (Note: This is not to be confused with 50% of your one-rep max.)

Second warm-up set: 75% of your top working weight for the day for three reps.

Third warm-up set: 90% of your top working weight for the day for two reps.

Fourth set: This should be your top working weight for the day for 5-10 reps

**Terinox** · 02-01-2002, 04:08 PM

Great post, very informative, except, it doesn't really describe how to do each of the various deadlift techniques.

Terinox

**Scorpion** · 02-01-2002, 10:03 PM

yeah, I'd like to read more too, if possible. 7 techniques? - let's hear them.

**Billy Boy** · 02-02-2002, 02:41 AM

Good post Bex and c,mon guys the deadlift is a famous excercise the method of performing it can be found anywhere! Do a search if you can,t find it I,ll post a section on how to do the deadlift and the different types

**bex** · 02-02-2002, 03:33 AM

THE ROMANIAN DEADLIFT: DEMONSTRATED BY ROMANIAN WEIGHTLIFTER, NICU VLAD. NICU WAS ONCE COACHED BY NOW U.S.A. WL
COACH, DRAGOMIR CIOROSLAN WHO IS FORMERLY FROM ROMANIA.
The following description is a quote from Dragomir Cioroslan from a back issue of "Weightlifting USA" magazine, on how to correctly perform a Romanian Deadlift, RDL.

1. Start in the completed deadlift position.

2. Bend the knees slightly.

3. Lower the bar by pushing the hips back.

4. Lower the bar below the knees but not to the platform. Tension must remain on the muscles . Stand on blocks if you want to get lower.

5. The position should be, "SHINS VERTICAL, HIPS BACK, and BACK STRAIGHT".

6. The movement should not be fast but steady and under control all the way.

7. The back must remain straight. The movement is from the hips. The arms remain straight throughout.

8. Breathing: Take a deep breath at the start of the movement and keep the chest up throughout. Hold your breath as you lower and exhale as you complete the movement.

9. Start light to develop the technique and "feel" of the movement.

**bex** · 02-02-2002, 03:36 AM

Sumos

Let's go over some of the more important points of the Sumo Deadlift. The Sumo really works well for both the short and long limbed trainee, especially if they somewhat have a short torso. In a lot of cases the long limbed trainee is able to keep the back flat more so than in the Conventional Deadlift. Or for that matter the Trap Bar Deadlift. How is this? Well the stance is very important. In the Sumo, the lifter can spread the legs and reach depth a bit easier while keeping the back flat as opposed to a narrow stance as in the other two. Also, if by chance our lifter was born with long arms...well, lets just say that our lifter is in for a big surprise! He (she) will find through dedication, time and patience that they will be able pull some heavy iron!

Enough, Let's get on with it!

Line up with bar.

Get stance: Shins should be lined up close to the rings. You can widen your stance or go narrow if it suits you, but use the rings as a guide.

Flare Feet: Flare your feet a bit. Flaring the feet will help to keep your shins perpendicular to the floor. If you flare too much you may find it interfering with your balance, so be careful!

Flex the Back!: Retract, Flex and Lock the back throughout the lift! The back has to be locked and arched! Very Important! If you unlock your back while performing the lift you could get seriously injured! CONCENTRATE!

Huge Breath: Take in a Huge Breath to stabilize the torso.

Sit Back: Just as in performing the Squat you want sit into the lift. Sitting into the lift will allow you to stay in a more upright position. Some forward lean is natural but don't let it get out of hand!, just practice moving those hips back!

Grip: Use a Mixed or Overhand Grip. Grip right where the knurling starts.

Performance

LINE-UP

KEEP EYES LEVEL or UP A BIT! PICK A image ON THE WALL AND STAY GLUED TO THAT IMAGE!)

FLARE FEET!

RETRACT!

LOCK BACK (FLEX HARD)!

TAKE IN A HUGE BREATH!

SIT BACK!!

GRIP HARD!

DRIVE HEELS THROUGH FLOOR AND PULL HARD!!!(DON'T JERK AT IT!!)

PERFORM ONE REP AT A TIME!!!

**bex** · 02-02-2002, 03:39 AM

Instructions
Preparation

Stand with a shoulder width or narrower stance. Grasp barbell with a shoulder width mixed grip or slightly wider.
Execution

With knees straight, lower bar by bending hips until hamstrings are tight, or just before lower back bends. Lift the bar by extending hips until straight. Pull shoulders back at top of lift if rounded. Repeat.
Comments
Throughout lift keep arms, knees, and back straight. Also see