Deadlifts n' Squats

Discussion in 'Health & Body' started by Bandwagonesque, Jan 21, 2007.

  1. yerfdog

    yerfdog Senior member

    Messages:
    1,334
    Likes Received:
    2
    Joined:
    Sep 23, 2006
    I've had some back and knee problems, but deadlifts seem to help my back, and with proper technique my knees are fine (straight back, keeping knees from wiggling to either side or too far forward). It's also by far the best hamstring exercise I have ever done.

    I'm about the same size as you and my legs are not particularly strong. When my friend introduced me to deadlifts last year I started out doing 135 pounds - so you should be able to add quite a bit of weight without worrying about injury as long as you keep your back straight and focus on proper technique more than finishing the set when you start out.
     


  2. The Devil's Hands

    The Devil's Hands Senior member

    Messages:
    134
    Likes Received:
    0
    Joined:
    Oct 3, 2006
    a trick to getting good form with squats is to try and never let your knees go past your feet as you squat down

    Bullshit.



    This is the right way to do squats.
     


  3. Valgar

    Valgar Well-Known Member

    Messages:
    84
    Likes Received:
    2
    Joined:
    Nov 28, 2006
    Yea my deadlifts and squats are the same too.
     


  4. AdamG

    AdamG Senior member

    Messages:
    140
    Likes Received:
    1
    Joined:
    May 5, 2006
    Location:
    New Zealand
    Just a few random thoughts

    Squats:
    - if you are squatting with a decently wide stance, focus on pushing your knees out when coming out of the hole.
    - place the bar as far back on your back as possible
    - when coming up keep your eyes and head pointed up
    - go all the way down
    - be doing front squats and lunges to help your back squat

    Deads:
    - focus on pushing your feet through the floor
    - mixed grip will help you lift more, overhand will train your grip more
    - it's not about arching your back, it's about keeping it flat
    - experiment with sumo and conventional styles, not only to find your strongest form but to work your body differently
    - be doing good mornings, shrugs, SLD/RDL, grip work and front squats to help your deads
     


  5. knucks

    knucks Senior member

    Messages:
    2,958
    Likes Received:
    398
    Joined:
    Sep 3, 2006
    Location:
    Ann Arbor
    About squats, it depends on what kind of stance to use. The powerlifting style is to place it further on your back, bodybuilding is a bit higher up..right below traps.

    Deads: it's okay to arch your UPPER back, keep your lower back straight.

    edit: AdamG: I respect your comments on it all but by looking at your numbers, you don't have much room to talk.

    But hey, if the form's right, right?
     


  6. AdamG

    AdamG Senior member

    Messages:
    140
    Likes Received:
    1
    Joined:
    May 5, 2006
    Location:
    New Zealand
    edit: AdamG: I respect your comments on it all but by looking at your numbers, you don't have much room to talk. But hey, if the form's right, right?
    385/275/440 at 205 aren't good numbers? What are your totals then? Why you even said that when I haven't posted my stats I don't know.
     


  7. coachvu

    coachvu Senior member

    Messages:
    628
    Likes Received:
    0
    Joined:
    Apr 10, 2006
    In regards to your question about how far down you should go, there are two school of thoughts. One says that you should go glutes should be almost touching the ground. The other says that your thigh should not pass 90 degrees when going down. Personally I like to go down until i'm almost touching the ground. I find that doing this stimulates more of my quadriceps.

    The tops of your thighs should never go lower than parallel to the floor. This exercise is already demanding on your knees, and going lower is terrible for them. I have had two different orthopedists corroborate this. They even make devices that beep when your thighs are parallel to the floor.
     


  8. knucks

    knucks Senior member

    Messages:
    2,958
    Likes Received:
    398
    Joined:
    Sep 3, 2006
    Location:
    Ann Arbor
    385/275/440 at 205 aren't good numbers? What are your totals then? Why you even said that when I haven't posted my stats I don't know.
    If those are your numbers, my mistake then. S/B/D ? I saw on your blog your numbers, now I see they are in kg. My mistake [​IMG]
     


  9. knucks

    knucks Senior member

    Messages:
    2,958
    Likes Received:
    398
    Joined:
    Sep 3, 2006
    Location:
    Ann Arbor
    The tops of your thighs should never go lower than parallel to the floor. This exercise is already demanding on your knees, and going lower is terrible for them. I have had two different orthopedists corroborate this. They even make devices that beep when your thighs are parallel to the floor.
    When you go to parallel, you put pressure on your kneecaps.
     


  10. vanity

    vanity Senior member

    Messages:
    780
    Likes Received:
    1
    Joined:
    Nov 28, 2006
    You could also do front squats. It's virtually impossile to cheat or really hurt yourself on them. Provided you go down all the way, you're gonna come up straight everytime.
     


  11. gyea

    gyea Well-Known Member

    Messages:
    67
    Likes Received:
    0
    Joined:
    Nov 10, 2006
    Location:
    jet city


  12. coachvu

    coachvu Senior member

    Messages:
    628
    Likes Received:
    0
    Joined:
    Apr 10, 2006
    When you go to parallel, you put pressure on your kneecaps.

    Agreed, but that's considered a full squat. For example, if you were lifting competitively, it would not count as a rep unless you went to at least parallel. There are plenty of machine that provide great leg workouts while also reducing the stress on your knees, so if knee problems are a concern, I would avoid bar squats completely.
     


  13. eric23

    eric23 Active Member

    Messages:
    28
    Likes Received:
    0
    Joined:
    Jan 27, 2007
    gyea - that was painful to watch

    DLs and squats should definitely be your most fatiguing lifts out of your whole routine. If they aren't you are definitely doing something wrong.
     


  14. Ott

    Ott Senior member

    Messages:
    718
    Likes Received:
    0
    Joined:
    Apr 18, 2006
    Location:
    Canada
    anyone looking to fix some nagging squat form issues, pick up this book:

    http://www.amazon.com/Starting-Stren...e=UTF8&s=books

    I'm far from an expert, but it really helped me. It's written as a guide to prospective trainers, so it goes into grotesque detail and really helps one to understand the mechanics of both movements.

    Definitely has helped me with regard to grip and back placement, heel placement, head alignment etc. For example, he says that the "look up at the ceiling" advice is quite wrong and potentially dangerous, and unlike many other books Starting Strength explains thoroughly why.
     


  15. AdamG

    AdamG Senior member

    Messages:
    140
    Likes Received:
    1
    Joined:
    May 5, 2006
    Location:
    New Zealand
    If those are your numbers, my mistake then. S/B/D ?

    I saw on your blog your numbers, now I see they are in kg. My mistake [​IMG]


    Yeah sorry about that, it's in kg's and it's my first time doing unilateral work so the weights are low [​IMG]

    And it's S/B/D.
     


Share This Page

Styleforum is proudly sponsored by