Deadlifts made easier - Mark Rippetoe

Perfect video

Deadlift attempt at 170kg or 375lbs

I have been successfully lifting upto 160kgs for the last 2 months, but have not managed to go beyond that.
I can think of several reasons for it:
1. Diet is not proper
2.Flexibility needs more work
3. Need to start creatine for a month to get to the next level.
4. Should try and do some rack work before I can do floor lifts

This is my attempt at 170kg or 375 lbs.Technique is all over the place. While coming up, I could keep my back straight to some extent, but the bar started slipping around midway. I could not manage to hold the weight for long in an upright position and while coming down the back was all over the place!
Another problem is, when I am doing the deadlift with an inverted grip, I can only pull with the right hand overhead and the left hand inverted. To get uniform development on both sides I should be able to alternate between the grips.I can comfortably do it upto 130kgs, but over that it is a bit hard.
I need to do some good deadlift work with an overhand grip for around 120kgs. After I have comfortably done around 12 to 14 reps of it, maybe then I can proceed with the 1-RM at 170 and beyond.
200 before year end awaits! :)

Deadlift mistakes errors funnies

Deadlift is one of my most favourite moves as it has a lot of real world benefits.

Proper technique on Deadlifts is crucial to lift big weights, gain muscle and avoid injuries. Yet there are guys who have been Deadlifting for 5 years and who are still making dumb mistakes, waiting for an injury to happen. Worse, these guys pass on bad Deadlift advice to new lifters who don’t know the difference.

Here are a few Deadlift mistakes, including many I made when I began Deadlifting , that you better avoid unless you want to look really stupid.


1. Doing Deadlifts Top-Down. By walking the weight back out of the Rack, and doing each rep top-down as it was a Squat or Bench Press. Why do you think it’s called a DEADlift? Because you’re supposed to start from the floor.


2. Not Hitting The Floor on Each Rep. By doing Deadlifts from the safety pins of your Power Rack (these are Rack Pulls) or by not touching the floor on each rep (Romanian Deadlift-style). Either way, this mistake is like not hitting parallel on Squats or not touching your chest on the Bench Press: you’re doing partials.

Some Deadlift bouncing the weight up, others let it rest for a second, but the bar should always touch the floor between reps. Again, it’s called DEADlifts.


3. Wearing Gloves. Gloves add inches to the bar which kills your grip strength. Worse, they don’t prevent callus formation anyway. What will: Deadlifting with a correct grip – bar NOT in the middle of your hand, but close to your fingers – and using chalk (if your gym doesn’t allow it, get an eco ball).


4. Rolling Your Shoulders. Guaranteed way to wreck your shoulders. Never roll them at the top of your Deadlifts. Just pull the weight from the floor, lock your hips & knees, and keep your shoulders back & down. If you want bigger traps, increase your Deadlift and eat more so you actually gain weight.



5. Standing Too Wide. Deadlifts are NOT Squats. If your stance is too wide, your legs will get in the way of your arms on each rep. You could Deadlift with a wider grip, but then you’ll have to pull the bar higher which makes the same weight more challenging. Simply narrow your stance to give your arms room.


6. Starting With Your Hips Too Low. You’ll keep hitting your shins and the bar will end up too much in front of your body (which is more stressful on your lower back and less effective for strength). Again, Deadlifts are NOT Squats – start with your hips higher so your shoulder-blades are directly over the bar.



7. Hitting Your Knees. If you break your knees too early on the way down, you will hit them (which obviously hurts) and the bar will end up too far in front of your body for your next rep (see #6). Lower the weight by pushing your hips back first and only bend your legs once the bar reaches knee level.


8. Curling The Weight. Starting with flexed elbows and then straightening them right before you pull is useless – there’s no way you’re ever going to curl what you can Deadlift unless your work weight is too light. Keep your elbows locked by squeezing your triceps so you don’t end up ripping your biceps tendon.


9. Deadlifting In Running Shoes. Any shoe with air or gel filling doesn’t work for Deadlifts because its sole is compressible – it’s unstable, causes power loss, and messes with your technique. Get shoes with hard soles like Chuck Taylor’s or Deadlift barefoot like I do (closer to the ground = more weight).


10. Looking Up. Usually to check your Deadlift technique in the front mirror. Problems: your hips will end up too low (see #6), you can twist your neck, and the mirror only gives info about the front plane. Stop looking in the mirror, keep your head inline with your torso and check your technique by taping yourself.


11. Pulling Instead of Pushing. Deadlifts are a pull, but since you have to use your hip muscles it’s better to think of them as a push. So instead of pulling all the weight with your back, push through your heels, force your hips forward once the bar reaches knee level, and squeeze your glutes at the top.


12. Hyperextending Your Back. Repeatedly leaning back at the top is as bad as Deadlifting with a round lower back – you will get a hernia. And unless you’re competing and want to make sure that the judges see you locked the weights, there’s no need to lean back. Just stand tall with locked hips and knees, done.


13. Stiff-legging The Weight. Starting with your hips sky-high, the opposite of mistake #6. This, a Stiff-legged Deadlift, is more stressful on your lower back and less effective for strength because you’re not using your legs. Deadlift with your hips lower so your shoulder-blades end up over the bar.

Finally, do not waste your energy worrying about what other guys in your gym are doing. If they ask you for advice, give it. If not, mind your own business and lead by example by making sure that you’re Deadlifting with proper technique.

DEADLIFT @330lbs - thinking of getting upto 550lbs by May

DEADLIFT@353lbs 

Checking my deadlift technique:

Nothing builds back strength like deadlifts can. Keeping your back straight is critical to avoid injuries when lifting heavy objects off the floor.

What's a deadlift?
A deadlift is an action involving pulling a barbell from the floor till your body is fully extended.


1.Deadlifts work your back, legs and forearms
2. Back strength - Your back stays straight while the weight of the bar tries to bend it. Keeping your
back rigid build back strength.
3. Leg strength - Bringing your hips forward strengthen your hamstrings and glutes. Straightening your
knees strengthens the quadriceps.
4.Forearm and grip strength - You need to grip the barbell hard so it doesn't roll out of your hands when
doing Deadlifts. This builds forearms and grip strength.

Setup for a deadlift :

- Feet shoulder width apart and positioned under the bar as shown above.
- Curl your toes up a little bit
- Bar should be about 5 to 10 cms from the shin.
- Bar should be about midway up to the shin. If it not you can position some plates underneath.
- Get a mixed grip on the bar. See below for details
- Push your chest out and pull your shoulders back
- Do not look down or at the ceiling when lifting. Look straight ahead.
- Hold the bar just outside of your knees-not too wide, nor too narrow
- Hold the bar close to the fingers. Dont keep it on the palm.
- Deadlifting with bent arms can tear the biceps muscle.Keep your arms straight. Tighten your triceps.

Performing the deadlift:
- Shoulder blades should be directly over the bar
- Pull the bar up straight. Closer to the shin the better it is.
- Curl your toes up and drive the movement through the heels
- Keep the bar in contact with the body and as close to the thighs as possible. This prevents any
possible straing on your back.
- Squeeze your glutes, drive from the heels.Do not pull from lower back.
- Deadlift ends when knees and hips are fully extended and locked.


Bringing the weight down:
- Do it controlled and slow
- Chest out, shoulders back
- Hip first, then knee
- Keep bar close to the thighs until it reaches the knees
-

DeadLift PR of 150kgs - 31st Jan 2010

I was deadlifting around 80kgs in November. I have been deadlifting consistently since then adding 10-15kgs per month. Deadlifted 150kgs on 31st Jan.Pretty stoked about it.My target is 200kgs by June.
Did 1 lift ok, on the second one the weight slipped on the right hand side giving me a bit of a strain on the left. Thankfully I was using the mixed grip, so didn't take it on my knees. Otherwise, it would have been trouble.
My posture is much better than when I had started out. Can only get better.