Dead lift Q&A Thread

manofkent said:
Thanks evo - sounds pretty much like I was doing.
I do 2x4 with 2secs between reps and a shrug
then I do it with a clean
then clean and press - taking the weight down every time

then romainaian DL with dumbbells

Would you say thats too much for the back?
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I would do the clean and press before the deadlift. No, I don't think that's to much for the back; however, I don't think I'd add RDLs after cleans and deadlifts. I'd do one or the other or alternate between RDL, DL, and squat.

You might even try manipulating reps and intensity. For example, do a couple sets at 6 repsX75% and then a couple doubles for 90% and then a triple at the 80% range (all numbers/percentages just an example). Or you might even play with adding a set to each movement each week for four weeks and then have a back off week...this will help to increase your work capacity.
 
evolution said:
Regarding the RDL, the RDL is brought just above midshin and returned to teh starting point without the weight every touching the ground. The bar travels down the thighs and past the knees without ever losing contact with the skin. The knees do not bend very much at all and it's very much a hip-back movement...you should literally feel your hams wanting to pull of with just the bar.
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The RDL's are supposed to ride along the skin? I thought your butt was supposed to stick out, and the bar dangles in front of you.

-edit-

http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

Is this an RDL? These are what I do, but I don't let the weight ride along my shins going down. Should I?
 
Last edited:
Yeah thats them.

Well i'll try dopping the RDL's for a while. and change the order. I dont ues very heavy weights at the mo, cos I only started clean and press a month back, its taking a while to get used to.

I clean and press 100lbs
clean 150lbs
and DL 200lbs

we dont have any drop pads so its quite a strain putting the weights down, will this be a problem?
 
LeiYunFat said:
The RDL's are supposed to ride along the skin? I thought your butt was supposed to stick out, and the bar dangles in front of you.

-edit-

http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

Is this an RDL? These are what I do, but I don't let the weight ride along my shins going down. Should I?
Click to expand...

http://www.webs.uidaho.edu/strength/romanian_deadlift.htm
^This is the RDL. Yes, you'll stick your hips/butt back but the bar remains in contact with the body.
 
manofkent said:
we dont have any drop pads so its quite a strain putting the weights down, will this be a problem?
Click to expand...

Nah, the eccentric portion of the deadlift is not the crucial point of the lift anyway. Get the bar up and then just let it down. So, there will obviously be some noise as the bar is hitting the ground but so much as if you just let it go.

I was thinking you might give something like this a go-
clean and press
deadlift
single leg squat
(it'd be a good, solid leg day)
 
evolution said:
I was thinking you might give something like this a go-
clean and press
deadlift
single leg squat
(it'd be a good, solid leg day)
Click to expand...


Im not so good with single leg squat, I'd rather do, front squat if im using my back for the deads.
Im gonna have to re-write everything now! Yeah looks cool.
Thanks for your help evo.

This thread has been pretty usefull for me.
 
Maybe... (runs away)

Yeah, ok. I was just thinking, I will do single leg squats, but on the smith machine.
Cos I can never get enough weight on the bar for squats (thats why I do front squats), cos it hurts my back way too much. Ive tryed almost everything. ive had a PT make sure i got the bar in the right place and everything. It puts too much pressure on my back and feels like its gonna squish right thru my traps.
 
Allright, the above video is different from the one here which folks at t-nation claim to be near perfect RDL.

And here is the RDL form by Dan John himself. that I think resembles the putfile video.
 
That's a pretty good RDL form. I haven't seen this video before. Oh, and by the way, that's not Dan John doing the RDL on his news letter, that's another guy by the name of Dan. Dan is the one you see at the bottom throwing the shot.
 
The legs will bend some but it's not a crazy bend like a traditional deadlift. Play with it a bit and when you feel like your hamstrings are going to pop off, you've hit it right.
 
This may sould a bit crazy. But when you dead lift, Do you lift the bar over your nuts?

I keep catching them since last week when I started doing a shrug at the end of the lift. My traps feel great after, but I got the bar in my nuts about 3times.

OUCH!!!!!
 
evolution said:
^This is the RDL. Yes, you'll stick your hips/butt back but the bar remains in contact with the body.
Click to expand...



According to this site ^ The link you gave evo is the stiff legged deadlift, the only difference is that the RDL you let the bar go out further, i did them last week and my hamstrings were very sore.

SLDL -
 
manofkent said:
This may sould a bit crazy. But when you dead lift, Do you lift the bar over your nuts?

I keep catching them since last week when I started doing a shrug at the end of the lift. My traps feel great after, but I got the bar in my nuts about 3times.

OUCH!!!!!
Click to expand...

Either your arms are to long or your nuts are to big. ;) I've never heard anyone having this problem before.
 
DAMN!!!!

I'll take shredding my shins any day over that.
 
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