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post #1 of 18 (permalink) Old 02-13-2004, 02:11 AM Thread Starter
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Deadlift form

So there are 2 ways to do deads.
Feet about shoulder width with your hands outside your legs, or feet farther apart with your hands inside your legs.

Is one way more beneficial than the other? Does one way put more stress on certain areas than the other?

My reason for asking is two fold: 1.) I'm curious, and 2.) On my last deadlift day, I did 5x10 with 225 and the next day my hips hurt pretty bad. I've never had this happen before. BTW, I do wider feet, with my hands inside my legs.
Also, when doing deads and squats my toes are always pointed outward, about 45*. Is this proper or not?

Any advice here?


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post #2 of 18 (permalink) Old 02-13-2004, 07:27 AM
 
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WL will probably help more,but personally I only do and have only known guys that do it with the legs shoulder width apart,arms out wider(one hand facing one way the other facing opposite).
My toes always face straight ahead or slightly outside but not much at all.Lift through your hands and legs,keeping your back out of it.

Sounds like your form is bad and your pulling more through your back then through your arms.

Look at it like your going to shrug the weight a little on the upward movement.Its easy to hurt your back and such with wrong form on this.

Try and do it in front of a mirror or to the side of a mirror and go light and watch your form as your doing it to look for flaws in form that might be causing it.

Im not that strong but form is everything,go light until your form is perfect and your speed is med in speed.

I just did this yesterday and my Quads and upper back is feling awesome.Great exercise just have to do it right.
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post #3 of 18 (permalink) Old 02-13-2004, 10:33 AM
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Pointing your toes out is easier on the knees, but if you can do them with straight legs then I would recommend doing them that way. Secondly, on DL I've always had my hand farther out than my legs, with legs right at shoulder width.
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post #4 of 18 (permalink) Old 02-15-2004, 02:16 AM Thread Starter
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Anyone have any idea why my hips would hurt like that?
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post #5 of 18 (permalink) Old 02-15-2004, 09:48 AM
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is it actually your hips or is it the tendons? I used to also have problems during my squats with my tendons attaching my quads to my torso. You might also want to try the hands out legs in technique that Vetkilr and I recommend
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post #6 of 18 (permalink) Old 02-15-2004, 01:22 PM Thread Starter
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Sorry, yeah it's more the tendons than my acutal hip joint.

Today is dead/shoulder day again. I'm going to try switching my stance like you guys recommended and see what happens.
I guess if I feel fine tomorrow, I found the problem
Thanks.


- Matt
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post #7 of 18 (permalink) Old 02-15-2004, 03:04 PM
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Yeah, it probably is your form if it feels like the tendons, it just puts too much stress on em' if you stand like that. I hope the new technique works out for you.
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post #8 of 18 (permalink) Old 02-15-2004, 04:18 PM
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Quote:
Originally posted by Stroked71Bowtie
Anyone have any idea why my hips would hurt like that?
Im interested in the answer as well. I was deadlifting 225lbs the other day. (Don't laugh!...thats heavy for me) The sides of my hips were a little sore the next day. I thought it was normal and shruggd it off.

Karen
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post #9 of 18 (permalink) Old 02-16-2004, 08:25 AM
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There are two types of forms of the deadlift.

Conventional: Legs shoulder width apart with hands on the outside of the legs. Your feet should point straight ahead.

Sumo: Legs wider than the shoulders with the hands gripping the bar inside the knees. By the very nature of this widelegged form, you will put alot more emphasis on the hips and buttocks. Your feet will be slightly angled out.


I recommend the deadlift. When done properly it works your whole body. You'll be surprised at how it adds mass to your overall physique and ups your overall strength. Plus you look like a bad A when the bar is bending!

Last edited by Monsoon X; 02-16-2004 at 08:29 AM.
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post #10 of 18 (permalink) Old 02-16-2004, 03:28 PM
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Quote:
Originally posted by Monsoon X
There are two types of forms of the deadlift.

Conventional: Legs shoulder width apart with hands on the outside of the legs. Your feet should point straight ahead.

Sumo: Legs wider than the shoulders with the hands gripping the bar inside the knees. By the very nature of this widelegged form, you will put alot more emphasis on the hips and buttocks. Your feet will be slightly angled out.


I recommend the deadlift. When done properly it works your whole body. You'll be surprised at how it adds mass to your overall physique and ups your overall strength. Plus you look like a bad A when the bar is bending!
Thanks for the info JC...but ...my bar doesnt bend.
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post #11 of 18 (permalink) Old 02-16-2004, 04:14 PM
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Conventional deadlift works your lower back more. Sumo works your glutes and legs more, just like JC said.

IMO if you squat along with your deadlift program, you should use a conventional style, as your glutes and legs are going to get plenty of work in when doing the squat.

That is how I do it anyway...4 sets of heavy squat, followed by 4 sets of heavy deadlift. If you don't feel puke coming up when you are deadlifting then you probably aren't working hard enough, as deadlift is one of those lifts where no matter how much weight you do, it always "feels" heavy. So a lot of people think they are pretty much maxed out when they could do more.
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post #12 of 18 (permalink) Old 02-16-2004, 07:16 PM Thread Starter
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Well I did the conventional stance today instead of the "sumo."
I must say, it felt better. It took a good warmup set to get used to it though. On the first few, I was leaning back way to much, and got up on my heels.
After doing 5x5 290#, I decided I like this way much more! Like you said Al, it definately worked my back more.

Now I just have to figure out how to not whack the hell out of my shins


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post #13 of 18 (permalink) Old 02-16-2004, 09:44 PM
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Yes, the knurling on the bar will scrape the skin off of your legs. There is really not a whole lot that you can do, maybe put a little baby powder on your legs, that can help.
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post #14 of 18 (permalink) Old 02-17-2004, 01:19 AM
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I put baby oil on the inside of the bar (careful not to get it too far to towards the grips). I dont have problems getting the weight up unless I am careless on my approach and *wack* my shins.

I really like deadlifts but I only do them on back days and follow them up with rack pulls. I really feel exhausted after deadlifts. Gues sI am doing something right.

My least fav would have to be sqauts right now. I am working on getting the bar further down my back so I can squat deeper and have more freedom in my hips. Damn squats!

Thanks for the info guys.

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post #15 of 18 (permalink) Old 02-17-2004, 06:44 AM
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in regards to the hurting shins, use duct tape, I hadn't tried it before until I got down here to Austin and all of the powerlifting team swore by it. It works great, just put a few strips vertical on your shins
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post #16 of 18 (permalink) Old 02-17-2004, 07:54 AM
 
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Quote:
Originally posted by AL P
Yes, the knurling on the bar will scrape the skin off of your legs. There is really not a whole lot that you can do, maybe put a little baby powder on your legs, that can help.
Or you could use the smith machine,if it lets you go all the way down to the floor.Some do, some dont.

I have a friend that had to have alot of work done to his calve and cant go all the way down on this exercise and theh smith helps him do it correctly and he can limit the desension to his liking.One of his tendons is too short

You can do them reg if the smith machine goes all the way down and it keeps your form perfect.

Second time back with this exercise in 4 months and man I love the feeling I have in my back today.If you feel it in your low back too much,your form isnt right

He has hurt his low back twice with this and went out for a month on Bad form.Too much bending forward instead of lifting with legs and pulling it up through his shoulders.
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post #17 of 18 (permalink) Old 02-17-2004, 08:23 AM
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Actually, using the Smith machine for the deadlift is the worst thing to do. It prevents you from using the natural range of motion. And injuries can result.

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post #18 of 18 (permalink) Old 02-18-2004, 12:36 PM
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Deadlift form is usually acquired through natural body weight and height. If you're normally a heavier person, you're more likely to ut your arms on the outside of your legs. Or if you're taller and skinnier its normally more beneficial to spread your legs wide, point your feet at a slight angle towards the weights, and lift with your arms hanging directly down. Deadlift used to be my worst lift in powerlifting, then i got my form down, and started kicking ass at it.
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