Deadlifting

DogsBody

DogsBody

DogsBody

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Having just read the powerlifting thread it has got me thinking about my deadlifting.
I don't know any science behind why we do things a certain way, the gym I train at no longer has anyone running it but they guy who used to run it was an ex bodybuilder and had much advice to give people, some I agreed with some I didn't

My deadlifting is always with straps and always overhand grip, I always wear a belt as well.

The chap I mentioned that used to run the gym saw me doing mixed grip one day and told me not to as it put the body in an imbalance due to having muscles turned in different directions etc. also suggested that without using straps you wouldn't reach your body's potential as your deadlift being such a heavy weight will always be higher than your grip strength.


I think now is the time to question this and get some other opinions on this matter.

To put my strength into perspective
I squat 4 sets 5 x 140/150
I bench 4 sets 5 x 105/110
I DL 4 sets 5 x 140

I have dropped my weights and am currently doing 4 x 8 rep sets, but the last few times I DL 5 reps I went for 160 on the last set and managed 2/3 reps each time.


I always thought that my DL seemed (proportionally) low compared to my other exercises.


What are your thoughts on
overhand vs mixed grip
straps vs no straps
the (comparative) weight I am DL
Belt vs no belt
 
DogsBody said:
What are your thoughts on
overhand vs mixed grip
straps vs no straps
the (comparative) weight I am DL
Belt vs no belt
Click to expand...

I use a mixed grip, although I think there could be an argument there as using the opposite mixed grip does affect my DL.

Straps are useful but I only use them when lifting very heavy. Back training now after a long lay off, deadlifting around 140kg for 5 also and I think that using straps at this stage would hold me back rather than just letting my grip strength come on. I know from previous experience that my grip can hold close to 200kg for a fair amount of time so the fact that I lose grip at the minute is just the lay off taking its toll.

It does seem like your deadlift is a quite light, and definitely so compared to your squat (assuming you are doing full ROM).

I'm not a fan of belts unless it's a 1RM
 
Hi Guys,

I can tell you from experience, dont use mixed/underbar grips. Its the reason I dont lift anymore.

I was lifting 130kg about 3 years ago. Not massive weights but I was using mixed without straps.

I ripped my tendon at the top of my tricep due to the tension on it via the twist in the tricep.

Basically, in an ideal world you would have 2 separate bars either side and your palms would be facing your legs. Its the natural position and causing no excess strain. This would cause other issues though such as instability so most people lift a single bar but you should always lift overbar as this is the closest to natural possible and doesnt create strain or tension on other body parts.

Just my piece of advice their as I learnt the hard way.

Try it yourself, stand with your hands down by your side and then put palms back (feel no strain) then put palms forward (minor strain).
 
You ripped your tricep tendon with 130kg?? I suggest there was something else going on.


OP, it all depends on your goals. However, considering your squat to deadlift ratio, your squats are almost certainly high :p
 
It mightbe worth mentioning then.
When I was younger I went everywhere on my bike, spent all my money on it, came home from shcool and went out on my bike etc etc.

This in my opinion has given me strong legs from the get go.

When I first started in the gym I was doing sets
10
8
4
6

When I first started my squat was at 4 x 100 and I would say within 6 weeks I was doing 140.

Whereas the guy who ran the gym (and initially where ALL my training advise came from) said he didn't like telling people how to deadlift as it was the one exercise he wasn't comfortable giving advise on, I had only asked him about it perhaps 6 months or so after starting in the gym, I also got a lower back injury at one point and stopped DL for about 4 months.

I think that is probably the reason for my squat being higher, what is a normal ratio for these 2 movements ?
 
Form is key for the big compounds. Being honest with yourself about depth / hitching etc matters.

Mixed grip is great, don't transfer the weight to the bicep while lifting as that's where it can go wrong.

Suitcase deadlifts (hands by side) are good but they aren't as good as a front bar.

Essentially, do what you feel is safest and most comfortable for you :)
 
I never feeling anything in my bicep/triceps with mixed grip. I guess some people do it wrong and hurt themselves, but that's the same for anything. Should be all forearm with gripping. You don't want any slack on your arms when pulling the weight, that's where problems occur.

I used straps years ago when I was deadlifting 140kg for 3-4 reps. I thought I'd never be able to lift heavy without straps. However I ditched them for chalk and have never looked back. My grip strength is now more than enough to heavy deadlifting. I've held 240kg without a struggle in grip.
 
I'd hazard a guess and say you may be doing partial reps for your squats.
 
icecold said:
You ripped your tricep tendon with 130kg?? I suggest there was something else going on.


OP, it all depends on your goals. However, considering your squat to deadlift ratio, your squats are almost certainly high :p
Click to expand...

I agree, there may have been but my physio was adamant that it was the grip that caused it.

I had just done 3 sets of 160kg beforehand too.
 
LiE said:
I never feeling anything in my bicep/triceps with mixed grip. I guess some people do it wrong and hurt themselves, but that's the same for anything.
Click to expand...

That's the thing, you wont feel anything, until it goes. Well I didnt anyway.
 
What I mean is I make sure there is no slack in my arms, they are nice and tight on the bar. What normally happens is you pull the bar with slack and the bicep then comes on, which isn't going to end well with deadlifts.
 
which part of your upper leg, that means a lot to different people. I remember one person asking me why i go so low (I was hitting parallel). He was hitting parallel too, though it was his hamstring that was parallel... which is high :p

JDee - thinking about it, if you are always using mixed grip then surely this would strengthen the muscles involved? If you had some form of tear or did something like bend your elbow too much then i can understand why it would go.
 
DogsBody said:
upper leg parallel to floor, should I be going lower ?

Goal is strength.
Click to expand...

Depends if you're doing low or high bar squat. If you are aiming for strength then you'd want to be doing low bar squat.

Rip_Back_Squat_Image.jpg
 
DogsBody said:
What are your thoughts on
overhand vs mixed grip
straps vs no straps
the (comparative) weight I am DL
Belt vs no belt
Click to expand...


Overhand > mixed. However when it gets heavy and your grip starts to go mixed is fine. Unless you're able to use the hook grip.

No straps. Use chalk. Unless you're not interested in developing any grip strength, but there's no point to doing it with straps in my opinion. Of course initially if you want to progress then I can understand people wanting to use straps, but I believe they'll hamper your development as your body starts to rely on them.

Your deadlift should be your highest weight compared to the other 2. It's behind on your lifts.

No belt - I just don't see the point, and don't find them to be useful, however, I've had clashes with people on this, but my thoughts on belts are:

If you never injured your back, wearing a belt adds no safety.
If you injure yourself while wearing a belt, the injury is more severe.
To get the most out of weight belts, you must lift with bad technique.
If you want to lift a few more pounds, wear a weight belt.

For me it's just not worth it.

However, deadlifts are the best exercise known to man - it's one of the few things we do in our day to day life without realising. We seldom "bench" - we do squat too, but deadlifts (or variations of) we do every day, several times.
 
Morba said:
which part of your upper leg, that means a lot to different people. I remember one person asking me why i go so low (I was hitting parallel). He was hitting parallel too, though it was his hamstring that was parallel... which is high :p

JDee - thinking about it, if you are always using mixed grip then surely this would strengthen the muscles involved? If you had some form of tear or did something like bend your elbow too much then i can understand why it would go.
Click to expand...

Yeh hamstring parallel.
Right given that info I shall drop 20kg off the bar and try for lower.

I would like you try and explain why I should go lower, better ROM is not a good answer :p
what happens muscle wise by going that bit lower ?
 
Freefaller said:
If you never injured your back, wearing a belt adds no safety.
I disagree of course :) wearing a belt allows you to get the core tighter. We all know a tight core means being able to maintain a strong position.
If you injure yourself while wearing a belt, the injury is more severe.
How so?
To get the most out of weight belts, you must lift with bad technique.
Not really. If you have a super tight core because of the belt and your technique sucks, you're lift will still suck. Stick a belt on someone with good technique and they will compliment each other. Tigher form, stronger form.
If you want to lift a few more pounds, wear a weight belt.
You can lift the same weight without a belt. You are suggesting that by wearing a belt, the user is using his increased core pressure to load the lower back?
Click to expand...
 
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