Fix my Deadlift

[F4iGuy]

1)I'm 5'6", 180, shorter arms. Am I built for sumo or traditional deads? Does it matter? I try both and can't decide. If I do traditional how close should the feet be? Shoulder width?

2)I feel like I have the bar to far away from my shins in order to keep my shoulders behind the bar. To get my shoulders behind the bar is about 10-12" away from my shins. Is that to far?

3)How do I figure out how high my hips should be? I know I shouldn't squat the weight up, but i feel like my lower back is doing to much with my hips high up.

4)My lower back keeps getting a pump. I round the shoulders, and arch the back, still getting a pump. WTF?

Sorry for all the questions, I really want to get this lift down.

[B.E.N.]

Sounds to me like you know what you should be doing. My suggestion would be to watch someone else or watch a video like below. For me it's hard to read and interrupt when someone is trying to describe proper form for lift. I have to watch.

I would also suggest starting with a lighter weight to get the form down and make it a habit. I still will go back and use light weight for a few reps just to check my form and make sure I'm not cheating the lift.

http://www.youtube.com/watch?v=8-O_MT72rck

[RuhlFreak55]

1)I'm 5'6", 180, shorter arms. Am I built for sumo or traditional deads? Does it matter? I try both and can't decide. If I do traditional how close should the feet be? Shoulder width?

2)I feel like I have the bar to far away from my shins in order to keep my shoulders behind the bar. To get my shoulders behind the bar is about 10-12" away from my shins. Is that to far?

3)How do I figure out how high my hips should be? I know I shouldn't squat the weight up, but i feel like my lower back is doing to much with my hips high up.

4)My lower back keeps getting a pump. I round the shoulders, and arch the back, still getting a pump. WTF?

Sorry for all the questions, I really want to get this lift down.

2......confused......bar should be against shins on the way up.....are you just talking about setting up for the lift or something?

4........that's because deadlift is a BACK exercise.....dunno how many times i have to tell people this.

[200byjune]

ya no shit your having lower back pumps. thats where your back is effected the most.

[F4iGuy]

2......confused......bar should be against shins on the way up.....are you just talking about setting up for the lift or something?

Yea, I meant when I set up. When I pull its close to the shins.

4........that's because deadlift is a BACK exercise.....dunno how many times i have to tell people this.

I understand it's a back exercise, I'm just not sure how it's supposed to feel. Lower back pump is normal? I always thought I'd feel in more in my mid back/lats. If thats the case I'll suck it up and deal with the burning lower back. But its uncomfortable as hell. Just doesn't seem right.

[F4iGuy]

OK, so If I'm doing dead-lifts for 3 sets (reps 8-10, 4-6, 8-10)

How many seconds do you suggest waiting before beginning the next set?

[inheritmylife]

OK, so If I'm doing dead-lifts for 3 sets (reps 8-10, 4-6, 8-10)

How many seconds do you suggest waiting before beginning the next set?

I'd give it at least 4 minutes between your first set and your second, and 3-4 between your second and third.

[mick86]

2......confused......bar should be against shins on the way up.....are you just talking about setting up for the lift or something?

Yea, I meant when I set up. When I pull its close to the shins.

4........that's because deadlift is a BACK exercise.....dunno how many times i have to tell people this.

I understand it's a back exercise, I'm just not sure how it's supposed to feel. Lower back pump is normal? I always thought I'd feel in more in my mid back/lats. If thats the case I'll suck it up and deal with the burning lower back. But its uncomfortable as hell. Just doesn't seem right.

Dead lifts are meant to hit the lower back like nothing else. Apart from that you might feel it in your forearms, hamstrings and traps.

[smokeyd]

def hamstrings and traps and lats if you go heavy enough.

[doolo]

Try a higher rep range and do what feels safe and gives the best lat pump. Sounds strange but when I do a higher rep range with deads I get nasty pumps in my lats and that high pitch burn, the lower I go in my rep range the duller the pump gets in the lats but stays in the lower back. At the bottom of the rep reach for the ground and at the top stand up straight. Make sure you have the neutral spine mastered before you go up in weight. I notice alot of people have troubles getting the spine in the right position.

I recommend 15-30 rep range to start. This is all from a bodybuilding point of view BTW and is what gives me the best pumps and soarness the next day. I find 8-15 reps gives an awsome pump but isnt too light where you feel like your not really gonna gain any strength.

[F4iGuy]

Thanks for the advice. I'm gonna lighten it up a bit and add a minute to the rest time.

[Teras]

1)I'm 5'6", 180, shorter arms. Am I built for sumo or traditional deads? Does it matter? I try both and can't decide. If I do traditional how close should the feet be? Shoulder width?

2)I feel like I have the bar to far away from my shins in order to keep my shoulders behind the bar. To get my shoulders behind the bar is about 10-12" away from my shins. Is that to far?

3)How do I figure out how high my hips should be? I know I shouldn't squat the weight up, but i feel like my lower back is doing to much with my hips high up.

4)My lower back keeps getting a pump. I round the shoulders, and arch the back, still getting a pump. WTF?

Sorry for all the questions, I really want to get this lift down.

You're making it more complicated than it needs to be. Here are some guidelines.
- The bar should be as close to your body as possible at all times.
- Weight distribution on your feet is very important, attempt to drive your feet "into" the ground. This usually solves a lot of problems. When the load is toward the toes, the lift gets all messed up.
- The hips angle and the feet width depends on your weak points. If you have problems off the floor you might wanna bring your feet closer together and start "high". Otherwise widen your stance and start lower.
- Reset the bar on the floor between every reps, rarely do touch and go if you really wanna get a strong deadlift.
- Once you're comfortable with your technique, add dynamic sets.