Deadlift thread, all things Deadlift.
Post about your recent PR's
Have a problem with your technique? Post about it here for help.
Need programming tips?
Post everything deadlift related here.
100kg/220lb for 5 reps on a 1+ set on the program i attached
If i pull with my hips high, my upper back rounds. If i want to pull, with a completely straight back, my deadlifts kinda look more like squats.
Wat do? Is upper back rounding even a problem?
>he needs a program for a 100kg deadlift
420 lb x 3 trap bar DL today. 115 days ago I was completely untrained
I just hit a 220kg/485lbs PR the other day. Pic related.
What programming do you follow?
How much do you sleep?
Do you eat enough calories?
How tall are you?
I started going to the gym around 3 months ago and my gym owner basically tells me what to do.
I do pretty much everything except deadlifts, some other guys do it too but I have no idea why he doesnt tell me to do them.
I want to do them so bad
I recently pulled my 1RM of 315 (I know it's baby weight but I've only been lifting seriously for 6-7 months) for 4 reps while hungover as shit.
I don't know if it was fluke, anger, still being drunk, or some beautiful combination of all of them, but I'm gonna go try for a new PR now.
We're all gonna make it f@m
its a pretty small gym so the routine kinda shifts, sometimes if the gym is pretty loaded I do shit like chest flies instead of benching cause the bench is taken and shit like that
Short arms will definitely require you to either lean further forward or squat down deeper in the start position. The back of your delts must be in line with the bar in the start position so that the bar travels upwards in a straight line when you lift. Remember to put the bar over the balls of your feet. If you lean too far forward the bar will be pushed into your legs as you lift it and you'll struggle both to hold on to it and to get it over you knees. This often results in upper back rounding, because you need to give the bar more slack to avoid it being too far from your body and throwing you out of balance. Don't make this a habit, you'll strain your back at the expense of your glutes and hamstrings. Rather squat a bit more and ensure the bar travels in a straight line. It'll help you not snap your shit up.
Yeah, sleep can make a big difference if you have a really shitty sleep schedule. Apart from that, the difference between 6 hours and 10 hours of sleep doesn't really seem to make a difference for me.
Pulled 335 at 165 BW like two weeks ago. Havent lifted in 10 days because I was out of town for Christmas. Hope the gains goblin didnt strike me too hard
I took a couple months off of Deads cause my program didnt include it for FST-7
1rm before stopping - 100kg
4 or 5 reps 2 months after stopping DLs - 100kg
Fucked if I know how i still managed, i have a shithouse diet.
Yeah he's a retard.
/fit/ tends to be stupid about that sort of thing.
Sumo vs conventional strength tends to be structurally dependant on proportions and hip morphology. But its also dependent on your muscular development and, most importantly, your training history.
Even if you're built to pull sumo, you'll often lose some plates to start with while you fix weak points and dial in technique.
I can sumo more than I can conventional, simply because sumo feels more ccomfortable with the way i can fit my arms between my knees and the arms are parallel. its different for everybody
he's over 180cm and has benched between 115-130kg in the 93kg weight class the last four years. he's bulking up to 105kg and getting into equipped lifting and hopes to hit a 180kg shirted bench.
I have a lot of trouble with the hip mobility needed for a good sumo position and I'm pretty much built for conventional anyway. Conv PR 220kg, semi-sumo PR 180kg, can't get into a good position for full sumo.
How can i substitute deadlifts?
I have severe scoliosis in my lower back, and deadlifting or squats is the best way to snap city. I really dont want a herniated disc.
Please tell me there is a way to substitute all those sweet heavy compound gains im missing out on
1RM deadlift is 160 kg
My head always tend to rise faster than the bar so at half the rom my head is already a bit higher than the head position when you're normal standing. I tried to avoid this by looking down but it keeps going up.
Somebody got tips for this?
Compared to the best guys at his weight class, he kind of is. They're pulling up near 280-300kg.
Is that an unreasonable comparison to make for most lifters, even for most competing lifters? Shit yeah, but that's what tends to happen once you're involved with a sport.
I hit a 220 kg like 1 month ago, 4 days after a 190kg squat.
Shit thing is I'm pretty big but unless i flex I don't even look like I lift, or well, that's what it looks like to me.
How important is it to push knees out before pulling? It was pointed out to me that I don't do it as much as I should, so can I expect good improvements if I focus a lot on it next time?
was my train of thought. I admit to having a much lower deadlift than him but shit man I've only got a year of training with shit diet. doesn't make it excusable, but its explainable
Conventional. Although my leverages are way better for sumo. I also have muh long femurs, so my torso is almost horizontal when I set up to pull. I don't know if that affects it somehow. I'm still pulling conventional for now though.
My knees used to buckle in sometimes, but it hasn't been a problem lately.
I had the same problems tho, try eating more and try using mixed grip if you are still using double overhand grip (mixed grip added like 20 kg to my deadlift). Also try using your hips and legs more (push quads in the ground while leaning back/pulling the bar to you a bit to help use your hamstrings)
Thanks for the advice, I think the eating more is really my main focus. I started tracking calories a few weeks ago before trying to meet any goals for them, to gauge how ive been eating the last year - somewhere around 400 calories below TDEE on a good day, mostly made of junk food and low protein. Its a mystery how I gained 10kg in the last year and a bit
Finally able to get back training deadlifts after fucking my shit.
>Rowing in high school gave me a strong back
>Never did leg shit, ended up with very weak hamstrings
>Start training deadlifts in college, don't realize that my back is way stronger than my hamstrings
>Struggling on the leg portion of deadlifts while my back is easily pulling weight
>One day I'm pushing deadlifts past 2pl8 for the first time
>One shaky ass rep and I can tell I've done something wrong
>Fucked my hip joint and hamstring
>No leg related lifts whatsoever for a month
Finally getting back on it but I've had to basically restart my squat and deadlift.
Haven't squatted regularly in like 5 or 6 months
I miss it man
Fucking knee grinding is keeping me away from it but its gradually going away so I should be able to start skwaaats again
Good luck man.
Look into mobility exercises with bands for joint distraction. Shit like this.
I started doing these kind of stretches for my hip after I fucked it. Not only did it help my recovery but it helped some hip impingement issues I was having before.
I'm also extremely sceptical about the fact that its a crossfit mobility video since they prize injuries like trophies. Thanks for the advice and the good luck btw man
The crossfit video was the first thing that came up for what I searched. I figured it would get some reaction but I didn't care enough to look for another video.
Here's a non crossfit video of the hip stretch I was using.
Don't make your own program. Just cause you can lift doesn't mean you know how to write programs
Thats like saying a kid who does their homework can automatically be a teacher
Follow a program written by someone who knows their shit
Old PR, but I'll post anyway
260kg 3x5, Which led to a 310kg 1RM at my meet
Going for 320kg+ by March
Get focused, don't be scared of the weight, and be aggressive.
Also make sure to do your accessory movements.
>lifting for women
You don't become full fridgemode because you deadlift , you will have a nice and tight core of it if you don't have 15% + bf. My gf loves it and the manbutt that comes with deadlifting.
InB4 fatty i'm only 75 kg
If you lift for bitches and not for yourself, you're the fuckwit whos gonna end up saying "oh yeah I used to look like you but then I got a wife so there wasnt any point any more"
There is no point in lifting if it's not to attract the opposite sex.
There is no need to be strong in this day amd age, and being aesthetic will get you further in life than being an average or fat slob.
So you're saying once you got a gf/wife you will stop lifting?
I keep lifting because i enjoy it and want to be strong as fug while looking good + it makes me more confident because i started from skeleton mode.
Having confidence will get you much further in life than muh shredded abs and muh big biceps
>No point in lifting other than attracting the other sex
hmm idk maybe that thing. fuck me i cant remember the name... someone help me out here? oh nevermind - self respect
>No need to be strong in this day and age
Also no need to play sports or have friends
Its just kind of optimal. Who the fuck runs their life out of necessity?
Why stay aesthetic if theres no point other than sex appeal?
here is my 3rd attempt 232.5kg deadlift at 81.8kg
somebody said that i could pull alot more if i improved my sumo technique
so any critique is helpfull!
pulled 515@195 3 weeks ago. still pretty shit by just about any standard but oh well. making progress.
>not posting Haack's deadlift fro raw nats
AYY 2_suns 531 represent
I just started lifting and just deadlifted for the first time in my life. im 160lbs and dead lifted about 220 pounds.. my form was terrible im sure of it. Is that bad for the first attempt at a dead lift?
also im having bad problems with back arch. how can I get better form straight angled back doesn't seem natural for me. Is a slight back arch the end of the world if it feels better?
> 120kg squat x3
> 100kgs deads x 5
I've progressed to 110kg diddylifts but my grip becomes a major limiting factor so I dropped to 100kg and tried to work my way up from there, but it's still a hit and miss no matter if i'm trying to lift 95kg, 100kgs or 110kgs....
I've been alternating from low bar to high bar squats around the 100kg mark and it's been a steady progress, but my deads been stagnate since like 98kgs.
I've looked into Thrall's tip on doing RDL's beforehand to load my hamstrings and trying to keep my shoulders pinched and pulled back throughout, but it's been about a month since I've been to the gym cause of holidays, so any other tips to progress on muh deadlifts?
hit a big dl session today. 2x1 at 300, then 3x3 at 285 and 6x3 at 215. smoked. my dl routine is as follows
week 1: 4x5 80%, 6x3 60%
week 2: 2x1@ 90%, 3x3 @85%, 6x3@65%
week 3: 6x3@70%
week 4 hit a max
I've got no problem at the beginning of a rep, but during the second half when I lower the bar it stops because my knees get in the way. Is there anyway around this? I typically just arch my back enough to get the bar over my knees but that shit hurts.
Any good deadlift programs worth trying?
I did 170kgx5 this week. The last time I tried a max I got 200kg.
why the fuck would you cut. you're not gonna look like those skinny muscular men you see online or in magazines. your muscles need development, then you can be the twinkfaggot you've always wanted to be
pulled my previous PR of 465 for a double the other day. Took about a month to pass it up. Getting closer and closer to the big 5 hundo.
What stretches should I be doing before my diddleys? I have pretty tight back and hamstrings which causes my back to go round when I try to get my ass down.
Also, what straps to use? I've seen those short things with "flaps" in some vids, are they any good?
PR is abit over lmao5plaet at 85 kg BW if that matters.
Depends on people's leverages. Some DL better with hips lower, others are better with hips higher. There's no one right way to do it, the basics are mainly the same for everyone but the fine details like hip position will be a little different for everyone.
I have an odd question on this topic
For the last couple of days I've had an aching forearm. It seems to be subsiding so tomorrow I should be able to work out, and it's my pull day. I do an over/under grip for DL, and I'm wondering whether to use my weak arm underhand or overhand? Which way puts most stress on the forearm?
Obviously when I get to the gym I can just try it with both on a low weight and figure it out, but I've been pondering it today and I'm curious for any insight.
jesus christ what an autistic video
>walks around yelling and throwing shit around in a gym where other people train
>autistic eXtreMe nu-metal shit music
>including a close-up of the the disgusted face of a disbelieving onlooker
just some of the shit that's wrong with that video
experienced the same when I switched from hook grip to double overhand grip
dropped from 1x5 132.5 to 1x5 120 kg DL and my form looks like shit, I might have to go even further down
meanwhile my squat is at 3x5 110 kg
I switched grip because having strong hands and forearms is more important to me than loading more weight
I could put on straps and keep going up
I am 173 cm tall, 5'8" for u americans
I have never been able to do a full ROM conventional deadlift, so for my first year of lifting I just did RDLs. This is caused by a variety of factors:
I've played a fair amounts of sports in my life, however, whenever I didn't play sports I would often sit still in school/ or at home playing computer games. This has resulted in me being a bit inflexible
I have shorts arms
Biomechanics? It also feels way more natural for me to have a wider squat stance
Is it perfectly acceptable for me to do Sumo deadlifts? My "deadlifts" have never been higher, I can do full ROM, and it feels perfectly natural to me. People usually say that sumo is for taller people so that they can get their legs out of their way, but I'm not exactly tall.
It is at the current time *impossible* for me to get down in the proper starting position for a conventional deadlift.
When I start to push above 4 plates i starts to feel like my lower spine just above my ass crack is being pulled apart. My form is good (had buddy watch) and I wear a belt. What do?
Im thinking I need more core strength before I push higher?
Need stronger grip; double overhand won't make it through 3x8 at 225lbs
I have a set of pinch blocks and a 200lb grip trainer; anything more I can do to improve grip strength?
>inb4 gloves, yeah they'll make it easier to hold the weight, but they don't fix the problem of weak grip
Poor hamstring flexibility means I have to bend my knees more to reach the bottom.
Am I incorporating too much quad as a result?
I do deadlifts as a back/hamstring exercise and consider it part of back day
Hasn't happened yet. I think going without a belt helps keep the weight down, and I always stop before my form goes to shit. PL isn't my focus right now, so I do just enough not to lose technique and keep being productive
I prefer the trap bar. The problem I have with barbell deadlift is that no matter how perfect the form is, there's always that split second where your lower back is being used as the hinge. I've had lower back injury and it's terrible.
With the trap bar, because the weight is off to the sides, the weight transfers to your legs during the initial lift and then your upper back at the top. Much easier on the lower back/sciatic nerve.
>5x5 @ 315 w/ barbell
>6x6 @355+ w/ trap bar
245x3 last week, been lifting for 2years, dling for 2-3month. Regret not doing them so much, gained 5-6lbs lean during that dl time
I'm pretty young, and I eat and sleep a lot. I've also been training for a while so i'm used to it. I dunno, Jesse Norris and George Leeman are both way stronger than me, and they pull AMRAP deads. I guess if it's good enough for them 2x a week, I should be able to accommodate it at least once.
I failed fit. I failed. Only managed a 6platekek double pull. I might as well just start doing the elliptical and go vegan. Why even consider gains? Might even anhero. No hope.
quads recognized. Also not on gear, unless Ben and Jerry's counts
I'm at a loss because my recovery time is so fuckin slow I can't get the most out of my workouts because my muscles are so fatigued.
I'm taking rest days like 2 on 1 off 2 on 2 off so heaps of rest, I'm clean bulking at the moment, and I get enough sleep.
Any help would be much appreciated.
Modulate your shit a little better guy. Plenty of people can manage whole-body workouts four times a week, it's a matter of keeping intensity reasonably low and not going absolutely nuts on volume.
hit 375 for a 1RM on new year's eve
my problem is being relatively weak off the floor, so I'm trying to do paused work and deficits at a relatively lighter weight
what else should I look into?
Hm that seems like enough food, unless you're doing keto type shit. Make sure you're getting enough carbs. Beyond that, maybe cycle light, medium, and heavy days so that you're only hitting a heavy day once or twice a week.
Technique is always relevant to look at. Also if you keep a straight upper back/don't let your shoulders fall forward you'll almost certainly always have a hard time getting it off the floor and have an easy lockout.
Something that's actual programming instead of linear progression. Texas method with some volume deadlifting, Hepburn is a little (very) rough without a caloric surplus but works well, even 5/3/1 is simple as fuck but if there's one lift it works well for it's the deadlift. Can't personally speak for Mag-Ort but it's a little more volume and looks fun on paper.
If I plan on adding RDL or deficit to my Pull day, what would be optimal, replace something or add it before or after my DL sets? Worried my Pull day is going to get too long since I was thinking of putting in something for forearms
How to you get stronger with Deadlifts ?
I'm stuck at 130kg and I can't do 5 reps with that weight.
But when I try 140 or 150kg, I can't even get it off the ground.
And I'm 85kg. Is 130kg good for a guy of my wieght.
No, you're more than likely rounding your back.
If you feel RDL's in your lower back instead of intensely in your hamstrings, then you are definitely rounding your back.
Keep a neutral spine during your deadlifts, and duting RDL's try and maintain an arch in your back so that you get a big stretch in your hamstrings, you will feel it like crazy if you maintain that arch.
Hamstrings are legs. They belong on fucking leg day.
Do this stretch he shows in the video: https://www.youtube.com/watch?v=IE7nALXgXz0
None of the above. You don't wanna go further than 3x5, and even then, that's volume that's only useful for intermediate lifters.
Stick to 1x5.
Pronated grip trains your grip strength the most.
Read pic related.
Yes. Don't unlock your knees until the bar clears them...
>lifting for women
Power Cleaning once per week. Lets me recover from deadlifting while still training a floor pull, plus it made me way more explosive and that made it easier to deadlift since I'm covering the same ROM in less time.
Hip height is entirely based on body proportions. It doesn't matter at all, as long as you are not doing a SLDL. If you try to pull with low hips when your body really wants to pull with high hips, you will just raise the hips high before the bar gets off the floor. So don't worry about it.
Your lower back literally cannot pull the bar. Stop worrying, as long as your back is neutral you are fine.
Conventional for training, narrow sumo for 1RM attempts. Wide sumo if you are a try-hard.
>3 day split
Go back to SS.
There's no "not using hams and glutes enough". They are literally the muscles that do the movement. If you are doing the complete movement, you are using them enough. Lift heavier.
SS and eat more.
>Much easier on the lower back/sciatic nerve
>Much easier .. sciatic nerve..
ya w0t m8..
I've been progressing linearly at 15 lb and then down to 10 lb every time I diddy. Been setting new pr's every time for weeks. I'm currently at 1x5 @ 315. As the the bar got heavy I starting taking more time between reps, wiping the sweat off the bar, adjusting grip, etc. because I've found my grip strength isn't keeping up. My form is ok. Is it bad that I'm not doing touch and go and more or less going 5x 1rm?
For a while iv been getting this lower back pain, i put it down to my deadlifts, ive had people look at my form for ages now and everyone says that the form is spot on, im doing 175kg at 80kg bodyweight.
So im sitting in my sofa and i get up, theres the pain again for fuck sake, i look a the sofa and the friggin springs have broken, my posture on the sofa has been causing the pain all along...for all the head scratching, days off the gym, having self doubt in my form, its the friggin sofa thats causing it....
havent maxed in a few months been working on lockout strength.
Hit 295 kg last time, 300kg pulled me way out of position so i put it back down. A little more lock out strength and i should be getting close to 700
I can no longer hold the bar with a double hand grip. Problem is, after the last couple of times i've pulled with alternating grip my lower back has been hurting. Anyone else have this problem when they made the switch to alternating grip? How'd you solve it?
Do you powerlift?
If the answer is no, use straps just remember to do some grip work in other places
If yes, make sure you can do either way with a mixed grip. and see if one way hurts less then the other.
thats impressive grip strength
but use a belt, if you want to pull more weight.
It is a tool not a crutch
When I started using mixed grip it felt unnatural the first few times, then I got used to it. Might be that you're pulling in a slightly different way since you aren't used to another kind of grip. Consider hook grip if it continues to hurt.
100 KG DL but bar is slipping into fingers on 4th/5th rep. I don't want to pussy out and use alternate grip.