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Deadlift proper form

post #1 of 43
5/17/09 at 2:05pm
Thread Starter 
I finally decided to incorporate deadlifts and squats into my routines. I have a problem copying the proper form of deadlifts ive seen on the web. How do you keep your shins straight and perpendicular to the floor in the start position? I cannot really find an equilibrium or be comfortable doing that. Do i need to have the bar higher so i can hold onto it and keep the shins straight? Is there any harm in having your feet a bit behind your knees and bending your kness at less than 90 degrees? Oh and i have a pretty weak core, i wasnt a naturally athletic guy but i can now bench press and stuff pretty decently, but still feel weak in other regards. Are there any other exercises i can do to build up a bit of strength before hitting squats and deadlifts? Or just do them at very low weightsin the beginning?
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post #2 of 43
5/17/09 at 2:10pm
nothin doing but to do them. You want that strong core. make sure your butt is dipping back instead of your knees dipping forward.
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post #3 of 43
5/17/09 at 3:35pm
Deadlift form is based on the length of the tibia, femur, arms, and spine and the angles of the associated joints change with these lengths. There is no true, proper, standardised form since shorter individuals tend to have smaller femur:tibia ratios, women have longer femurs and higher hips, etc.

The idea that the shins should not cross the bar or should be perpendicular to the floor is not sensible; hard and fast rules for deadlift should consequently be disregarded.
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post #4 of 43
5/17/09 at 3:43pm
Quote:
Originally Posted by why View Post
Deadlift form is based on the length of the tibia, femur, arms, and spine and the angles of the associated joints change with these lengths. There is no true, proper, standardised form since shorter individuals tend to have smaller femur:tibia ratios, women have longer femurs and higher hips, etc.

The idea that the shins should not cross the bar or should be perpendicular to the floor is not sensible; hard and fast rules for deadlift should consequently be disregarded.

I'll second this. I often see people trying to wrench themselves into unsustainable positions just to do deadlifts like they're "supposed" to be done. Ugh.

Keep the bar as close to the shins as possible, keep your lower back from rounding, and drive through your heels.
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post #5 of 43
5/17/09 at 4:53pm
A picture is worth 1000 words. How many is a 2 minute video worth? At least more than the average 3 page thread.

The very end of the video is where he actually makes a pull. Bend over, grab the bar, drop your butt and raise your chest, then pull the bar up.

http://www.youtube.com/watch?v=Syt7A23YnpA

If you're starting out with less than 135 lbs (less than a 45lbs wheel on each side), I would suggest doing your deads off pins or safety bars in the squat rack. At least get the bar up to about the height it would be if you were using 45s.
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post #6 of 43
5/17/09 at 4:55pm
Quote:
Originally Posted by Rambo View Post
Keep the bar as close to the shins as possible, keep your lower back from rounding, and drive through your heels.
Only thing I'd add is remember to keep your chest up. Also, don't go very heavy when you start out, and as you do increase the weight, keep full body tension before and during your pull. Crazyquick: good vid, i was looking for that one.
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post #7 of 43
5/17/09 at 5:38pm
Checked that video and a couple of his other videos too...Rippetoe certainly has good explanations. But what the heck is up with his beer gut?
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post #8 of 43
5/17/09 at 5:58pm
My gym has those octagonal plates with the handles in them. Every time I land the plates come down in different positions so I have to roll the bar around to get it set. A major PITA.
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post #9 of 43
5/18/09 at 5:22am
-tense/flex your whole body (in fact any exercise is enhanced when you grip the bar harder, stiffen yourself out) -take a deep breath of air, push out your gut to stabilize the spin -look up grip it and rip it haha
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post #10 of 43
5/18/09 at 5:59am
delete
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post #11 of 43
5/19/09 at 12:07am
Quote:
Originally Posted by Rambo View Post
My gym has those octagonal plates with the handles in them. Every time I land the plates come down in different positions so I have to roll the bar around to get it set. A major PITA.

Same here. I end up spending like 20 seconds in between heavy reps trying to get my stance and grip where I want it again.

I don't really get the benefits of the octagonal shaped weights. Are they scurred the weight is gonna roll around the gym like a wheel?
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post #12 of 43
5/19/09 at 12:14am
Are your octagonal plates metal or rubber coated? Maybe short of having bumper plates, octagonal plates are a bit more friendly to gym floors?
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post #13 of 43
5/19/09 at 12:19am
Quote:
Originally Posted by Becks23 View Post
Are your octagonal plates metal or rubber coated?

Maybe short of having bumper plates, octagonal plates are a bit more friendly to gym floors?

Don't see how sharp edges are better for gym floors. Having a bar roll a bit before resting probably dissipates some energy. My guess is that whoever bought them thought they looked cooler than round plates.
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post #14 of 43
5/19/09 at 12:33am
Quote:
Originally Posted by turbozed View Post
Don't see how sharp edges are better for gym floors. Having a bar roll a bit before resting probably dissipates some energy. My guess is that whoever bought them thought they looked cooler than round plates.
The octagonal plates have built in handles in them. Makes them easier to tote around. No idea if the floors care. Still sucks for deadlifts.
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post #15 of 43
5/19/09 at 1:09am
Some people use the plates w/ the handles for certain exercises
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