Deadlifting technique...

Freefaller · 19 Oct 2008 at 16:24

Rich - there's a lot of back work involved, but there's a big leg and element too. Remember as you push up from your heels you need to push through with your hips - i.e. push your hips forward, you want ot be careful not to do a "good morning" type of life or you will knacker your lower back.

DLs do your whole body, shoulders, upper and lower back including traps, legs (hams more than anything), arms (forearms), hips and abdutor muscles, as well as your core (obliques and abs).

FeFiDoh · 20 Oct 2008 at 12:27

I did DL's today and I struggled like mad on em, these are the one exercise I dread doing. Im so paranoid about completely messing my back up, after doing em I find my lower back kind of aches. Not really painful but it feels more around my erector spinae area should I really be feeling it afterwards like that? I think my biggest issue is when putting the weights back down thats when I feel the strain more.

I really do hate DL's

Hedge · 20 Oct 2008 at 12:30

R5Rich said:
I did DL's today and I struggled like mad on em, these are the one exercise I dread doing. Im so paranoid about completely messing my back up, after doing em I find my lower back kind of aches. Not really painful but it feels more around my erector spinae area should I really be feeling it afterwards like that? I think my biggest issue is when putting the weights back down thats when I feel the strain more.

I really do hate DL's

If you are that worried i wouldnt do them. I know they are a pretty good core exercise for bulking, but you can still get perfectly good results from a balanced regime without deads in it.

Freefaller · 20 Oct 2008 at 13:15

They are an ultimate exercises IMO. You do get a bit of a lower back pump doing them. As long as you keep your head up, your core tight and your back straight you'll be fine. Get the technique right with a lighter weight and then start adding weight slowly.

FeFiDoh · 20 Oct 2008 at 13:16

A2Z once again you provide a great link (i think you posted that cutglass one for back exercises before?).

http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv

Proberly the best explanation of deadlifts ive come across itching to go try it again now

BennyC · 20 Oct 2008 at 16:07

R5Rich said:
I did DL's today and I struggled like mad on em, these are the one exercise I dread doing. Im so paranoid about completely messing my back up, after doing em I find my lower back kind of aches. Not really painful but it feels more around my erector spinae area should I really be feeling it afterwards like that? I think my biggest issue is when putting the weights back down thats when I feel the strain more.

I really do hate DL's

I'd advise starting with a light weight, Treat it almost like a squat but, keeping your back straight and as upright as you can. Push, it should really work your hamstrings to begin with, and the rest sort of just takes care of itself. Careful not to lean back when your at the top of the rep, then fold down and back up.

The lower of my back does feel a little achey, but thats part of the exercise as far as im aware, keeping your back locked and straight will help keep this to a miminum. If your legs ache more than your back afterwards, i can only assume your doing it correctly (give or take).

Ask an instructor to help you! its what they're there for!

Morba · 20 Oct 2008 at 16:18

Rich, all the blokes in 24hrgym are good, ask them to give you some pointers on DLs

Or, a 2nd best exercise imo would be power cleans.

Also, dont be scared of wearing a belt, yes it does help lift the weight a little bit, but tbh, its not like you are powerlifting, so dont feel like you are doing something wrong by it :]