YAWT: Deadlifts

[Kev]

This is the only exercise in the gym that scares me, because I've had back problems before. But I read it's one of the best compound exercises you can do.

So I'm reading on exrx.net and I see several forms for deadlifts - straight legged, stiff legged, and bent leg. The version I tried last week which really gave my hamstrings a good burn was the straight legged deadlift. But I'm just wondering what is the best, safest way to do it. I'd also like to know what version strengthens your back the best.

 

[AudiPorsche]

sumo is probably the easiest, since your movement is much shorter than straightleg.

Just use low weights and you can do any variation easily without risk of injury.

 

[HN]

when i first started doing them, i used the straight bar with [an undisclosed amount of weight*]. i tweaked my back pretty bad I think for 2 reasons -- bad form and weak back. since i wanted to avoid scraping my shins and knee, i was bending too far forward and was not used to the motion.

so, i thought about it some more and had to convince myself to take it easy, start with low weights, use dumbbells instead, and work my way up. with the DBs, i could have them slightly to my side and did not need to bend so far forward. I did them this way for three months (once a week) and then decided to try the bar again. I could have tried sooner but i wanted to be absolutely sure I wouldn't reinjure myself. attempting the same [undisclosed amount of weight*] as above, i did them effortlessly. i'm 29 and have had lower back problems since highschool. I feel proper deadlifts have helped tremendously. just don't overestimate what you think your body can handle.

*undisclosed as it is pretty pathetic compared to the other deadlifters 'round these parts

 

[mrkun]

Originally posted by: HN
so, i thought about it some more and had to convince myself to take it easy, start with low weights, use dumbbells instead, and work my way up. with the DBs, i could have them slightly to my side and did not need to bend so far forward. I did them this way for three months (once a week) and then decided to try the bar again. I could have tried sooner but i wanted to be absolutely sure I wouldn't reinjure myself. attempting the same [undisclosed amount of weight*] as above, i did them effortlessly. i'm 29 and have had lower back problems since highschool. I feel proper deadlifts have helped tremendously. just don't overestimate what you think your body can handle.

Yeah, just start with low weight, and make sure you've got the form correct.

 

[crt1530]

There isn't an exercise called "straight leg" deadlift. You're most likely thinking of "stiff leg" deadlifts. One major problem to avoid is keeping your legs locked out at the bottom of the movement. You should actually have a slight bend in your knees as you're bringing the weight down (the reason they're stiff but not straight). Lowering the weight with your knees locked puts a lot of strain on the joints. Above and beyond that, the videos and descriptions of lifts on ExRx are accurate.

As far as what to do, I'd recommend sticking with regular conventional stance deadlifts. Think about keeping the weight on your heels, your butt down and your chest up. The most common mistake people make with deadlift is shooting their hips up and turning the exercise into a stiff leg deadlift. Wear high socks or pants. If you're doing them right, you will likely scrape your shins with the bar. If you are worried about scraping your legs, your form will suffer.

If you want to focus more exclusively on your erector spinae (lower back), do some hyperextensions on a roman chair or 45 degree back extension station.

 

[CPA]

Originally posted by: HN
when i first started doing them, i used the straight bar with [an undisclosed amount of weight*]. i tweaked my back pretty bad I think for 2 reasons -- bad form and weak back. since i wanted to avoid scraping my shins and knee, i was bending too far forward and was not used to the motion.

so, i thought about it some more and had to convince myself to take it easy, start with low weights, use dumbbells instead, and work my way up. with the DBs, i could have them slightly to my side and did not need to bend so far forward. I did them this way for three months (once a week) and then decided to try the bar again. I could have tried sooner but i wanted to be absolutely sure I wouldn't reinjure myself. attempting the same [undisclosed amount of weight*] as above, i did them effortlessly. i'm 29 and have had lower back problems since highschool. I feel proper deadlifts have helped tremendously. just don't overestimate what you think your body can handle.

*undisclosed as it is pretty pathetic compared to the other deadlifters 'round these parts

My guess is bad form and weak abs. The abs stabalize the back, work on them if you are having problems with your back.

 

[darkxshade]

The most common mistake is the arching of the back, make you you look straight when doing deadlifts. Stick your ass out, keep your chest forward, keep your feet flat on the ground(you're doing it wrong if your heels come off the ground as you go down). You can seriously hurt yourself with bad form on this... Squats is also another great exercise that require good form.

I do the romanian deadlifts with back squats, they're a great combination.

 

[Fern]

Originally posted by: Kev
This is the only exercise in the gym that scares me, because I've had back problems before. But I read it's one of the best compound exercises you can do.

So I'm reading on exrx.net and I see several forms for deadlifts - straight legged, stiff legged, and bent leg. The version I tried last week which really gave my hamstrings a good burn was the straight legged deadlift. But I'm just wondering what is the best, safest way to do it. I'd also like to know what version strengthens your back the best.

I looked on their site quickly and only found two. THIS is the form I recommend.

The others are specialty (puts more strain/focus) excercise usually focusing on weaker muscles that the glutes etc. The other one I saw is particularly hard on the lower back muscles.

Do the regular one I linked. I did it for many years until I got a problem with "tennis elbow" (from golf), making it painful to hold very heavy barbells. But deadlifts have given me a very strong back, my back never hurts, never been injured etc. About all I can do to strengthen my back (aside from lats) is squats (I use barbells & dumbells, I have no access to any "machines" unfortuntely so no way to take the strain off my elbows).

I really miss the benefit to my traps (and overall too, I guess) from deadlifting. Great excercise. ****** elbow tendons!

Fern

 

[mrkun]

Originally posted by: Fern
Do the regular one I linked. I did it for many years until I got a problem with "tennis elbow" (from golf), making it painful to hold very heavy barbells. But deadlifts have given me a very strong back, my back never hurts, never been injured etc. About all I can do to strengthen my back (aside from lats) is squats (I use barbells & dumbells, I have no access to any "machines" unfortuntely so no way to take the strain off my elbows).

I really miss the benefit to my traps (and overall too, I guess) from deadlifting. Great excercise. ****** elbow tendons!

There are other exercise that work your traps which you can do with free weights. What's the most weight you can hold comfortably?