dead's + bent over rows

[DSM4Life]

I been moving my deads up and really trying to focus on keeping my back straight. I am 5'6 174lbs. I was doing 275lbs and my main focus was when coming up pull my shoulders back to try and keep my back straight. Now after i finished each set and dropped the weight i could feel the muscles on the sides of abs (lats maybe) and my lower back screaming. Not hurting just telling me thank god you dropped the weight. I start deads a little above parallel because i don't need the quad workout just the back and core. Does it sound like i am ok ? Should i use a belt using weight this heavy ?

I am also working on my bent over row form. I been going heavy also and when i looked in the mirror today, my back was shaped like a curve.

[chest6]

I don't use a belt on deads-ever. May start but I haven't decided. I think you should wear a belt on bent over rows to support your lower back since you are bending over supporting over 300lbs.

[DSM4Life]

I don't use a belt on deads-ever. May start but I haven't decided. I think you should wear a belt on bent over rows to support your lower back since you are bending over supporting over 300lbs.

That's what i think my problem is. I am a smaller guy and when trying to keep my form with that much weight it is screwing my form up. I might try the belt friday and see how it turns out.

Also my bent over rows are not 300lbs thats my deads. My bent over rows are 170lbs.

[WHOADY4SHOADY]

Yeah, you definitely dont want that curve in your back.

[Pinnacle]

That's what i think my problem is. I am a smaller guy and when trying to keep my form with that much weight it is screwing my form up. I might try the belt friday and see how it turns out.

Also my bent over rows are not 300lbs thats my deads. My bent over rows are 170lbs.

That's nonsense man..I'm 2" taller than you.I row 315-355 perfect form ..so please spare me the short shit....

You should be focusing on doing the exercise properly,not worry about how much weight you are pulling.Feel the muscle work..

~Pinnacle~

[DSM4Life]

That's nonsense man..I'm 2" taller than you.I row 315-355 perfect form ..so please spare me the short shit....

You should be focusing on doing the exercise properly,not worry about how much weight you are pulling.Feel the muscle work..

~Pinnacle~

Well it seems like i feel the rows more in my lower back then my upper, is this right ? I would think i should feel it more in my upper ? I am going to lower the weight friday and give it another try. I stand over the bar, grab it and stand straight, i then lower myself into row form and it seems just as i lean forward my back curves. I tried not leaning as much forward but it doesn't feel right. I will try this until i get it.

[Pinnacle]

Well it seems like i feel the rows more in my lower back then my upper, is this right ? I would think i should feel it more in my upper ? I am going to lower the weight friday and give it another try. I stand over the bar, grab it and stand straight, i then lower myself into row form and it seems just as i lean forward my back curves. I tried not leaning as much forward but it doesn't feel right. I will try this until i get it.

Rows are for the middle and lower back

You need to have an arc in your back,and bend your knees slightly as well.You should be pulling the bar to your abdomin.Like I said,lighten the weight up til you get proper form,then start upping the weight.

~Pinnacle~

[DSM4Life]

Rows are for the middle and lower back

You need to have an arc in your back,and bend your knees slightly as well.

~Pinnacle~

Do i keep my back perfectly straight or have an arc ? I have a arc now and i thought that was a problem.

[Pinnacle]

Do i keep my back perfectly straight or have an arc ? I have a arc now and i thought that was a problem.

The best way to describe the postion would be that of a skier,if you see what I mean?Arc'd back with bent knees,and head up looking forward
Around a 45 degree angle,maybe a little less

~Pinnacle~

[DSM4Life]

The best way to describe the postion would be that of a skier,if you see what I mean?Arc'd back with bent knees,and head up looking forward
Around a 45 degree angle,maybe a little less

~Pinnacle~

Then i might be doing this right. I was under the impression that the back should be straight as when you are at parallel to the floor when squatting. Again i will check my form but i think i was ok. I do feel it where you said that i should so that also might help point out that i am ok.

Thanks for the info

[Pinnacle]

Then i might be doing this right. I was under the impression that the back should be straight as when you are at parallel to the floor when squatting. Again i will check my form but i think i was ok. I do feel it where you said that i should so that also might help point out that i am ok.

Thanks for the info

I'm talking about BB rows,not squats

[DSM4Life]

I'm talking about BB rows,not squats

......umm i know, i was using that to illustrate my back position.

[Warrior]

Deads are one of the few times I do wear and suggest a belt. Remember - muscle hypertrophy... but other supporting things in your body's structure do not grow as well. The human body isn't really interested in being able to pull 500 pounds off the floor... some mechanical ergogenics eventually become necessary to keep growing, and more importantly - in keeping injury-free (belts, straps...)...

Bent Rows should be bent over and pulling to your abdomen like Pinnacle said. I don't go really heavy on these - currently I try and keep around 10-12 reps because going heavier compromises my lower back. For me, heavy for Back are Deads, Weighted Pull Ups, T-Bar Rows (since they support your back with the pad), Hammer Pulls, ... Bent Rows being used as a more rythmic pulling movement and not an explosive low-rep exercise.

[G-Force]

i have problems with my lower back when i go heavy on deads
i am fine until my last set where i go as heavy as poss for 2 - 4 reps and my back will curve - i didnt notice it till me mate pointed it out the other day

no matter how hard i try i cant fix this problem - so i just decided to not go too heavy in the future

[Doc.Sust]

if you want to se proper deadlift form check out these videos of top powerlifters of the world. www.irongame.com

[anabolicarms]

i recommend ussing a belt i weigh 175 pounds and when deadlifting i always use a belt and i work up to 365lbs

[novastepp]

Deads are one of the few times I do wear and suggest a belt. Remember - muscle hypertrophy... but other supporting things in your body's structure do not grow as well. The human body isn't really interested in being able to pull 500 pounds off the floor... some mechanical ergogenics eventually become necessary to keep growing, and more importantly - in keeping injury-free (belts, straps...)...

Bent Rows should be bent over and pulling to your abdomen like Pinnacle said. I don't go really heavy on these - currently I try and keep around 10-12 reps because going heavier compromises my lower back. For me, heavy for Back are Deads, Weighted Pull Ups, T-Bar Rows (since they support your back with the pad), Hammer Pulls, ... Bent Rows being used as a more rythmic pulling movement and not an explosive low-rep exercise.

Warrior, could you maybe give me some info on how those "heavy back" exercises you suggested are performed. especially in regards to the T-Bar Rows, and Hammer Pulls...it would be appreciated greatly..

[Warrior]

Warrior, could you maybe give me some info on how those "heavy back" exercises you suggested are performed. especially in regards to the T-Bar Rows, and Hammer Pulls...it would be appreciated greatly..

Some good heavy back movements...

I feel Deads should be kept under 5 reps and really explosive. I can't do higher reps with good form and without some unusual discomfort - but what's a dead for anyway? To peel a massive amount of weight off the floor! One exception is Stiff Leg Deads for lowerback and Hamstrings - those I will do and suggest higher reps in most cases (8-12). But for the sumo-style deads - stay heavy, and wear a belt.


Pull ups are a supperior back movement - never do them behind your neck...


T-Bar rows can usually be done with a wide or narrow grip and off back support with the pad... so its easy to go really heavy without much worry for the lower back...


For beating the isol lateral defecit - one arms dumbell rows can put a heavy load on each side... your knee up on the bench helps support your back...


Kind of like the T-Bar Row... the Hammer Strength rows off a pivoted free weight for a safe way to tackle a heavy load. There are a few variations but the only two I suggest are the one pictured below - and the one where you face toward the machine. Remember to never pull behind your neck with any of these... also, there is another good one that is kind of like an upright t-bar row...

[aspengc8]

I start deads a little above parallel because i don't need the quad workout just the back and core.

nevermind...i didnt read the whole thread.

[Pinnacle]

Warrior..that's one of the coolest posts I've seen in a long time.Very nice..........

~Pinnacle~

[DSM4Life]

Some good heavy back movements...

I feel Deads should be kept under 5 reps and really explosive. I can't do higher reps with good form and without some unusual discomfort - but what's a dead for anyway? To peel a massive amount of weight off the floor! One exception is Stiff Leg Deads for lowerback and Hamstrings - those I will do and suggest higher reps in most cases (8-12). But for the sumo-style deads - stay heavy, and wear a belt.


Pull ups are a supperior back movement - never do them behind your neck...


T-Bar rows can usually be done with a wide or narrow grip and off back support with the pad... so its easy to go really heavy without much worry for the lower back...


For beating the isol lateral defecit - one arms dumbell rows can put a heavy load on each side... your knee up on the bench helps support your back...


Kind of like the T-Bar Row... the Hammer Strength rows off a pivoted free weight for a safe way to tackle a heavy load. There are a few variations but the only two I suggest are the one pictured below - and the one where you face toward the machine. Remember to never pull behind your neck with any of these... also, there is another good one that is kind of like an upright t-bar row...

That site is bad azz. Thanks for taking the time out to reply guys.

[novastepp]

wow, Warrior, that was a huge post!!
you are BIG TIME brotha!!!

[novastepp]

i couldn't help but notice how close that guys feet are together in the deadlift example...
your feet normally that close?
i don't do them sumo, but i go shoulder width at least...

[Warrior]

i couldn't help but notice how close that guys feet are together in the deadlift example...
your feet normally that close?
i don't do them sumo, but i go shoulder width at least...

Yeah - I thought I was seeing the same. Around shoulder width is good... he does kind of look like he is doing a stiff leg dead in that pic...

[chest6]

I go about shoulder width maybe slighttlyy less.