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Anonymous
Hey there /fit/. Decided to start actually doing deadlifts properly. Thursday is my back day so I decided I need a main lift and this is the one I need to focus on.

Question is, the deadlift confuses me. I understand the back must be kept straight, but should the force being used to lift the dead weight be entirely from my legs, or should I just keep my knees bent slightly and never move them while I use only my back?

Tl;DR what the fuck how do I deadlift. Do you use your legs or your back? I feel the back of my quads working more when i try to practice the form.
>> Anonymous
Use legs and back.
Think of driving your legs through the bottom.
>> Anonymous
Right, so once I use my legs to bring the bar to just above knee level, is that a good time to just switch to using my lower back?
>> Anonymous
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
>> Anonymous
>>478094
If you need to think about what muscles to use when you are doing it totally wrong. When you bench you don't say to yourself midlift: "hmm, time to use them triceps more" either.

Keep the bar as close to your body as possible and lift it in one continuous motion.
>> Anonymous !ErY2TknG0w
GRIP AND RIP
>> Anonymous
OP here

Good explanation, actually. It makes much more sense if you stop thinking about it and just lift it since the movement seems pretty natural for the body.
>> Anonymous
>>478107

Fail. Everyone who's doing a lift for the first time has to think about what muscles they use, so they can enforce proper technique if they're doin it rong
>> Anonymous
OP again.

With that said, I understand that half the lift is using your legs, and the second part before standing locked at the top should be using your back.
>> Anonymous
>>478116
Fail. You think about form (aka range of motion), the body activates the proper muscles you use to attain that form.
>> Anonymous
>>478118
Yes the first part of the lift primarily uses the legs. But if you are used to squatz that part of the motion is the easy part.

Do you use olympic size weights? The bigger the plates, the smaller the motion, the less you use the legs.
>> noko
ONLY USE YOUR BACK, TAKE YOUR LEGS COMPLETELY OUT OF THE EQUATION
>> Anonymous
>>478125
nokofail
>> Anonymous !ErY2TknG0w
The knee joint should open first, then the hips once it's at the knees. If you keep the bar close to the body then this should happen naturally.

It's best technique to brush your shin - wear long socks
>> Anonymous
Bar against your body all the way up, head up, abs tight, back straight (lift next to a mirror to check your form, if necessary). Power through your heels.
>> gay
not as difficult as everyone makes it out to be, youtube "ripptoe deadlift"

- stand under bar so that the bar cuts your feet in half
- bend down and grab
- flex chest
- yell "muthaaafuckkkaa" and lift
>> Anonymous
do romanian deadlifts
>> Anonymous
Deadlifting is easy.

1. Stand with your the bar over your feet. The bar should be touching your shins.
2. Back straight, ass out, keep shins straight, grab the bar. Shoulder blades should be over the bar.
3. Curl your toes up.
4. Push the floor away from you as if you were squatting. Push from your heels. If you curl your toes, you will automatically push from your heels. This is what you want.
5. Lock your hips, legs, and knees.
6. On the way down, the bar should move in a straight line just like on the way up. It should still touch your legs on the way down.
>> Anonymous
Look up vids on youtube and you will find some guides to proper form (make sure you know what kind of deadlift you're doing).
>> Anonymous
Are there any benefits to deadlifting without shoes on, like you would squat without shoes?
>> Anonymous
Basically keep a big chest, keep your back strait and look up. Looking up helps keep you from bending and using your back.
>> Anonymous
>>478118

Unless you're overextending, you shouldn't be using your back at all. It should be hams and glutes all the way up. If you're feeling it in your LOWER back keep your abs in tighter.
>> Anonymous
>>478194
yes
>> Sponge !!5qxfxHYSQxJ
is deadlift the one where they put it over their head in like two motions at the olympics
>> dont use your back Anonymous
never use your back.

deadlift is entirely legs and hips. your back muscles are only used to keep itself straight against the load.

as you push up against your heels, you're using your legs primarily, as it passes your knees just think of naturally standing up.

your hips come forward.
if you think with your back, you're going to try to use your back to lift your shoulders upward.

instead just think of bringing your ass forward and up. your back shouldn't be used at all to straighten yourself.

-push with heels
-only think of your back staying straight
-use your hips to drive forward and when you're setting the weight back down; like you're sitting on the toilet.
-dont forget to bend with your knees as you lower the weight back down and keep your back straight (maj. mistake of mine before; i kept bending my back to lower the weights and forgot to use my legs on the last part of the downward movement)
>> Anonymous
OP here.

The Crossfit Ripptoe guy was damn helpful. Thanks.
>> Anonymous
>>478263

yes
>> Sponge !!5qxfxHYSQxJ
>>478276

thanks
>> Anonymous
you can youtube it, search for stronglifts - he's got a good and bad example of deadlift.
>> Proteinfag
>>478189
This guy nailed it
>> Anonymous
you guys saying that deadlifts don't use your back are so fucking clueless it's incredible. http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

please go there and tell me what it says the target muscle is.
>> Anonymous
>>478342
* Erector Spinae

Synergists

* Gluteus Maximus
* Adductor Magnus
* Quadriceps
* Soleus

Dynamic Stabilizers

* Hamstrings
* Gastrocnemius

Stabilizers

* Trapezius, Middle
* Trapezius, Upper
* Levator Scapulae
* Rhomboids

Antagonist Stabilizers

* Rectus Abdominis
* Obliques

Happy?
>> Anonymous
>>478264
>>478264
>>478264
>>478264
>> Anonymous
>>478344

shouldn't be me that's happy but the OP for having someone that finally throws him a piece of correct advice
>> Anonymous
like in the pic but with hips higher, maybe 10" higher

also stance, i like to have the bar over the middle of my foot, then bend my legs forward to touch the bar, grip as narrow as possible, back neutral take a big breath and then use legs up to the knees then lockout the hips, dont lean back. try to bring the hips sorta under your upper body. shoulders down and back at the top, squeeze glutes at top
>> Anonymous
you will feel it in your lower back alot, but not from flexion, from isometric stabilization.

but yes you DO feel it in your lower back, and lower back is a key muscle for deadlift. but you dont bend at the back, your back stays rigid
>> Anonymous
exactly

the erector spinae is for stabalization of the back.
you know... keeping your back straight against the weight.
keeping your back straight.

you don't LIFT WITH YOUR BACK otherwise enjoy your broke back mountain.

http://www.youtube.com/watch?v=P0ySblouCKs

all the work should be done by your legs and hips, not your fucking back. noone's stopping you though. its a free country, go ahead and lift with your back.
>> Anonymous
http://www.youtube.com/watch?v=-1MgbRluFGQ
this is how its done