starting out with deadlifts, please advise

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Fat Jenk

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I have never done deadlifts. Should I start doing them as part of my back workout or my legs workout? Both? Does it matter?

I was planning on starting with really low weight and doing sets of 12 or 15 to get my form down. Any tips or suggestions on how to get the most from deadlifts?
 
How far from your back day is your leg day? I'm not a fan of deadlifts in the 12+ rep range as form can deteriorate pretty quickly with these. Shoot in the 6-10 rep range.
 
What evo said.

If you want to get the most out of the dead, I'd probably just try to go heavy. When you do so, your weak points will become apparent and you can train accordingly. Example:

weakness off the floor=quad weakness=more front squats
weakness locking out=hamstring/back weakness=RDLs, goodmornings, rack lockouts, etc
grip weakness=more grip
 
LeiYunFat said:
grip weakness=more grip
Click to expand...

HAhahahahahah! i like that lol. Hook grip anyone? LOL

I agree with them. Low reps high weight. For example i do 5-5-5-3-3 when i do dead lifts. AFter i do all of them starting at about 70% of my max and going up my legs and back are pretty smashed.
 
I would think that's a hard question to answer; I find that pretty much all leg exercises work the back big time, especially deadlifts.

One recommendation would be not to deadlift heavy every workout, but every second or third workout as they will take a bit of time to recover from.

Another recommendation would be to do low reps like already said but also specific warm ups. I think it's good to start each deadlift workout with maybe 10kg on each side (so that the bar is the usual height off the ground) and do 5 or so reps with the aim of thinking about and doing it with really good form to get a feel for it correctly done. Then work your way up in weight in maybe 10 to 20kg increments. Because I find when doing work sets, I struggle to think about much at all, like if my form is any good. Then hopefully your body is prepared and kinda just knows what to do.
 
Thanks for the pointers all. I gave it a shot for the first time today. I am so weak, it sucks. But I guess everyone has to start somewhere....

Ended up doing a test run with 135 about 10 reps, and was super comfortable with that. So I threw another plate on (225 lbs.) and that was a bit too much. I felt I could have gotten it up but not comfortable with the form yet. Definitely don't want to hurt myself. So I Dropped it to 185 lbs. and did 3 sets of 6. Then I added a couple of 10 lb. plates and did 2 sets of 4 with 205 and that was pretty well destroying my back and legs.

I do sets of 8 with 400 lbs. on the angled leg press, so I feel like when I get comfortable with form and get used to the new exercise I will be able to do a hell of alot more than I did today.
 
No necessarily true. Lots of components can hold you back from a big dead. Not just leg strength. But it's good that you're doing them.
 
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