Doing deadlifts properly

C

cian

0
Well I lifted up my barbell for the first time in about a week and was able to lift it a lot easier than before.Then I picked up an old dumbell I used last year which did my arms in.I was able to curl it using just my wrist, after years of no gains at all, I actually put on a noticable amount of strength.
SO basically thanks to everyone here, I really appreciate it.:D

I'm having problems with deadlifts though, could you tell me if I'm doing them right?
What I do first is go into a squatting position, thighs parallel to the floor,then hold the bar loosly in my hands and raise myself using as if standing.
How far apart should my legs be?

Also I have very long arms meaning the bar touches the floor before the rest of me is in the right positon for going up again.Is there any way to correct this as it doesn't seem to be right.
THanks
 
There are mainly two schools about how far apart your legs should be positioned, Sumo wich is very wide - just inside of the weights for many. And the regular oldschool lift with the feet shoulderwide and I think thats probably what you want to start out with anyway.
Its difficult to comment on form when I cant see it but something that helps for many is to NOT try and LIFT the weight. Instead imagine that you're trying to push your heels through the floor and your form will probably be better.
Also, long arms is a very good thing in deadlift so you definitely have that going for you :)
 
most important aspect of deadlifts is your lower back. it should always be flat or arched back, NEVER curved forward.

feet should be shoulder width or wider. stick your butt out to help keep that back arched. don't try to resist the motion when putting the weight down...this is an exercise where the downswing is as fast if not faster than the lift phase.

above all, practice with light weight...even just the barbell, until you feel like you're doing them right.
 
cian said:
What I do first is go into a squatting position, thighs parallel to the floor,then hold the bar loosly in my hands and raise myself using as if standing.
How far apart should my legs be?
Click to expand...

That's probably too low. Your legs should be shoulder width or a little wider.

Also I have very long arms meaning the bar touches the floor before the rest of me is in the right positon for going up again.Is there any way to correct this as it doesn't seem to be right.
THanks
Click to expand...

Testosterone Nation - Deadlift Diagnosis
http://www.crossfit.com/journal/library/51-2006_AnalysisofDeadlift.pdf
Testosterone Nation - The Dead Zone

The third article is mainly meant for powerlifters, but it still has some good info.
 
what about pelvic flexibily ?

How many of you think thaat's important for a cleaner safer lift as opposed to taking it in all your quads without lining up first ??
Does that question make sense here?

Blooming Lotus
 
Well basically I just try to use no arm strength on the thing at all.I just stand so it's my legs doing the work, as for my back, do i just try to keep it as stiff as possible?
Finally is it better to do a deadlift slowly?
Thanks
 
No, lift as fast as possible while maintaining form.

Yes, try to keep the spine from moving too much...it helps to use the abdominals to stabilize.
 
macc_attack said:
is there a difference between a normal over hand grip and the one hand in, one out grip?

thx
Click to expand...

The mixed grip will not let the weight roll out of your hands as easily.
Use overhand grip up until you have to use mixed to not drop the weight and you'll improve your grip strength aswell.
 
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