Lifting Belt?

[Pitysister]

i know when i was doing them improperly...i wasn't feeling it much in the legs...

[Drallen2662]

Ya after looking through the videos posted I do believe I was doing the entire exercise wrong. What I've got is:

1. Arms straight and flexed, chest puffed out
2. Drive your heals into the ground
3. Once the bar passes your knees push your hips forward
4. Pucker up those butt cheeks and lock out


Does that sound about right? I'm set to complete dead lifts on Friday so I'll see how it goes. I thought the whole point of dead lifts was for your legs, didn't know that it was a whole body move. You guys definitely opened my eyes on this one. Guess I'm showing my ignorance and the fact I've only worked out on machines before.

[widdoes2504]

Originally Posted by Eric3237

It's crasazy to use a belt for everything. No reason to do that. You want to be strong at the extremeties and weak in the middle? That just means you are weaker overall. Use a belt if you absolutely have to for the heaviest lifts only.

Absolutely correct and yes deads are pretty much a whole body (compound) movement and not just for legs.

[MONSTAFACE]

i hate belts.................ooooopps wrong thread to hate i stil hate em though. never used them. and if i ever have to i just wont lift

[Drallen2662]

Ya I don't know if I would have the courage to walk into a gym wearing a belt, being that I just started lifting.

[Eric3237]

Originally Posted by Drallen

1. Arms straight and flexed, chest puffed out
2. Drive your heals into the ground
3. Once the bar passes your knees push your hips forward
4. Pucker up those butt cheeks and lock out

That's for lifting the bar except you are missing some key setup points to bring it all together. Oh, and you can't have your arms straigh and flexed at the same time . Just keep them straight and lock down the shoulders...

Here are the setup points that I've posted a couple times before:

You have to look at all the geometries coming together. If your chest is up and shoulders back, lower back set, your shins not more than about an inch from the bar, your shoulders slightly forward of the bar so that it lines with the scapula, your hips as close to the bar as possible....this will produce your position. I.E. if one element is comprimised then your aren't in ideal position but if each element are in place within the limitations set by the other elements you are pretty much there. After that a little bit of wiggle while keeping the glutes engaged and putting some tension on the bar and you should feel it when it locks into place. It's hard to explain to someone without showing them in person...

[Pitysister]

it almost doesn't look right for me until i start pulling....then the lower back locks into it's arch and up it goes

[Eric3237]

Yes, different people will be different. Some people will just go right into their proper setup and move and for others it will look like they are fishing around a bit before it locks into place. But keep in mind that they are finding a consistent position based on their own particular geometry. It's not random

Just remember that the shoulders and hips should always rise together until you reach the lockout point and then it's a hip thrust and a butt-pinch, like you said.

[Pitysister]

very much agreed

[widdoes2504]

X2