Everything beginners should know about deadlifting.
(don’t read this if you want to stay weak)
//THREAD//
(don’t read this if you want to stay weak)
//THREAD//
1. Mobility
When I did boxing and judo I spent a lot of time stretching at least 3 x per week.
This greatly benefitted my deadlift.
Now I simply stretch my thighs, hamstrings, calves, quads and lower back 2x/week. Some for minutes on end, some for 2-3 sets of 20-30 seconds.
When I did boxing and judo I spent a lot of time stretching at least 3 x per week.
This greatly benefitted my deadlift.
Now I simply stretch my thighs, hamstrings, calves, quads and lower back 2x/week. Some for minutes on end, some for 2-3 sets of 20-30 seconds.
2. Footwear/platform
You want your lifting-base to be as stable as possible.
Putting a rubber/plastic cushion under your feet isn’t exactly stable.
For deadlifting go barefoot, wear socks, lifting shoes or flat bottomed shoes (converse). Avoid anything with a thick, soft sole.
You want your lifting-base to be as stable as possible.
Putting a rubber/plastic cushion under your feet isn’t exactly stable.
For deadlifting go barefoot, wear socks, lifting shoes or flat bottomed shoes (converse). Avoid anything with a thick, soft sole.
3. To belt or not to belt?
As with anything fitness related, the crux lies in the nuance.
Using a belt helps, not only to keep your core stable and prevent excessive rounding of your back, also to allow you to brace heavier and thus use more force i.e. move more weight.
As with anything fitness related, the crux lies in the nuance.
Using a belt helps, not only to keep your core stable and prevent excessive rounding of your back, also to allow you to brace heavier and thus use more force i.e. move more weight.
However, bracing only works when your core itself is strong. Get this sorted before you worry about belting.
Also, as a beginner you are not likely to be moving weights heavy enough to require a belt.
Focus on form first.
Also, as a beginner you are not likely to be moving weights heavy enough to require a belt.
Focus on form first.
4. Form
The #1 deadlifting rule is to keep your lower back straight.
Some rounding in the upper part of your back isn’t necessarily bad, but you don't want to look like a dog taking a shit.
(this is how you don't do it👇)
The #1 deadlifting rule is to keep your lower back straight.
Some rounding in the upper part of your back isn’t necessarily bad, but you don't want to look like a dog taking a shit.
(this is how you don't do it👇)
This is how you do it:
youtube.com
youtube.com
5. Stance/foot positioning
You can pull conventional (knees within elbows) or sumo (knees outside of elbows) -whatever floats your boat.
The bar should be right over the middle of your heels and toes and go up in a straight line.
Dotted line is where the bar should be.
You can pull conventional (knees within elbows) or sumo (knees outside of elbows) -whatever floats your boat.
The bar should be right over the middle of your heels and toes and go up in a straight line.
Dotted line is where the bar should be.
The bar should be around 1 inch from your shins and your toes should point forward, like you’re on train tracks.
Then, instead of pulling the weight off the floor, leg press the floor away through your heels as you hold on to the bar. Credit to @coachFHM
Then, instead of pulling the weight off the floor, leg press the floor away through your heels as you hold on to the bar. Credit to @coachFHM
6. Grip
There has never been a strong deadlifter who had a weak grip.
If your fingers are long enough for hook grip, this one is great, but alternative grip (one hand over, one hand under bar) is also fine.
Avoid using straps at all times if you have weak grip.
There has never been a strong deadlifter who had a weak grip.
If your fingers are long enough for hook grip, this one is great, but alternative grip (one hand over, one hand under bar) is also fine.
Avoid using straps at all times if you have weak grip.
To get stronger grip, do:
- (weighted) pull ups (using different holds)
- pause deadlifts
- deadlifts with a 5-10 second hold on the lock out of the lift
- farmer carriers
- fingerboarding (not necessary but does help)
- (weighted) pull ups (using different holds)
- pause deadlifts
- deadlifts with a 5-10 second hold on the lock out of the lift
- farmer carriers
- fingerboarding (not necessary but does help)
Where you place the bar in your hands is also very important.
Place it too low (1) and it’ll slip out of your fingers.
Place it too high (2) and it’ll start rolling and dragging across your calluses, which will lead to rips and tears.
Green area is where you place the bar.
Place it too low (1) and it’ll slip out of your fingers.
Place it too high (2) and it’ll start rolling and dragging across your calluses, which will lead to rips and tears.
Green area is where you place the bar.
7. Foundation
You won’t be pulling heavy weights without a weak foundation.
By foundation I mean the main muscles your deadlift depends on.
These are best trained with variations of the compound you're doing, plus some accessory work.
You won’t be pulling heavy weights without a weak foundation.
By foundation I mean the main muscles your deadlift depends on.
These are best trained with variations of the compound you're doing, plus some accessory work.
Do squats (pistol/front/goblet), glute bridges, pull ups, kettlebell swings, lunges, deadlifts (romanian, pause, floating, deficit), rack pulls, bentover barbell rows, dumbbell rows, good mornings, plank, leg raises, ab roller, leg extensions, leg curls and hip abductor/adductor.
8. Intensity & recovery
Maxing out every week is a sure way to fry your nervous system and fuck up your progress.
Instead, your progress should be gradual, with a 1 rep max out only every 3-4 months.
Train your deadlift 2x per week, aside from all the accessory work.
Maxing out every week is a sure way to fry your nervous system and fuck up your progress.
Instead, your progress should be gradual, with a 1 rep max out only every 3-4 months.
Train your deadlift 2x per week, aside from all the accessory work.
A great beginner program is the 5 x 5 program (@HerculeanStren1 has a perfect one)
Also, it goes without saying that if you want to seriously start deadlifting, your nutrition, sleep and activity levels should be on point.
Don’t expect big results if you go small on the basics
Also, it goes without saying that if you want to seriously start deadlifting, your nutrition, sleep and activity levels should be on point.
Don’t expect big results if you go small on the basics
9. Spinal decompression
Gravity compresses your spine.
Heavy deadlifts do this 10x.
Too much pressure on the discs in your spinal chord can lead to denegerated discs and serious nerve damage.
This is why you need to decompress.
Gravity compresses your spine.
Heavy deadlifts do this 10x.
Too much pressure on the discs in your spinal chord can lead to denegerated discs and serious nerve damage.
This is why you need to decompress.
A great way to decompress is by weighted pull ups or weighted dead hangs post deadlifting (and post squatting).
Stretching your nose to your knees/shins is also a great way to do it.
Stretching your nose to your knees/shins is also a great way to do it.
10. Keep learning
Talk to big lifters in your gym and ask them for some advice.
Learn from podcasts, video’s and articles.
The more you learn, the better you understand a certain movement, the better your results will be in the long run.
Simple as.
Talk to big lifters in your gym and ask them for some advice.
Learn from podcasts, video’s and articles.
The more you learn, the better you understand a certain movement, the better your results will be in the long run.
Simple as.
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Follow me for more information on fitness and training.
Follow me for more information on fitness and training.
P.S.
I still have 3 spots left for highly motivated men who want to get lean and strong and double their energy in less than 90 days.
(Not a cheap service).
DM me "LIFT" and we'll be in touch🔥
I still have 3 spots left for highly motivated men who want to get lean and strong and double their energy in less than 90 days.
(Not a cheap service).
DM me "LIFT" and we'll be in touch🔥
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