II. The Exercises
** A. The Main Exercises
*****1. The Squat
*****2. The Bench Press
*****3. The Deadlift, Part 1
*****4. The Power Clean
*****5. The Press
*****6. The Row
**B. Accessory Exercises
**C. Other Questions
**D. Exercise Substitution Questions
3. The Deadlift, Part 1
Question - How do I perform a deadlift properly?
The short version:
"Grip it and rip it"
The long, detailed version
Mark Rippetoe's comments in the "comments" log for that article, specifically in the "shoulders behind the bar or scapula above the bar" arena:
Quote:
Originally Posted by
Mark Rippetoe
Here are 3 video clips that will be instructive. Note that when Bolton makes an attempt his shoulders stay in position, scapulas directly over the bar. When he misses, that position is not maintained well. All of these clips show fairly clearly, despite the variety of observation positions, that the shoulder blades are plumb to the bar as it comes off the floor, and that they stay that way until the bar is above the knee.
This is a critical difference in the clean and the deadlift: the shoulders stay out over the bar longer in a clean to facilitate the second pull, but the deadlift begins the rotation back lower on the thigh. This may be the source of the misperception of the shoulder position. But the ride up from the floor to the lower thigh is the same in both, and the videos clearly show this position. Even sumo deadlifts look the same off the floor, although it is harder to see the scapula position with the back in a more vertical position.
Another point is that if the deadlift is viewed from the side of the supine hand, the shoulder on that side is not as far forward due to the external rotation of the humerus, and the rest of the arm is further back because the elbow is pointed back instead of out. Try this yourself and see.
Bolton WR Deadlift
Bolton, #1 – good, #2 – missed
Bolton and Magnusson
Deadlift videos
a variety of styles of deadlifts
Conventional deadlifts
Konstantins Konstantinovs 948lb (430kg) @ 275
Note his rounded upper back and arched lower back. You need a very strong upper back to perform this correctly. Most people can't do it this way.
The first (and only) 1000+ lb deadlift, courtesy of Andy Bolton
2 of the best in the world
Benni Magnusson at his best in the gym (very fun video to watch)
Sumo deadlifts
sumo @ 1:52
extremely wide sumo stance
Romanian deadlifts
Excellent "technical" description and video
700x8 - Romanian Deadlift @ 6:59
Hola Bola does 365x9 - it states "SLDL", but as he readily admits, he does more of a hybrid, and it ends up looking like a RDL to me. Obviously it is working for him, and his technique is spot on for what i would consider to be a proper RDL
Stiff-leg deadlifts
Good description, so-so video
http://www.exrx.net/WeightExercises/...gDeadlift.html
Technique notes:
1) The 2 primary discriminators between this exercise and the RDL are lower back arch and knee straightness. If your knees are bent, then you are not performing a stiff-leg deadlift, you are performing an RDL.
2) Especially important here...note how, even when the bar is at its' low point, the LOWER BACK REMAINS ARCHED. This puts the hamstrings on an especially intense stretch, which causes them to bear the brunt of the load. Additionally, it takes stress of the lower back area and reduces the chance of you popping a vertebral disc, which is not particularly anabolic.
Luke does some heavy rack pulls - this is a good assistance exercise for the lower and upper back, although it is frequently recommended for upper back assistance (i.e. an alternative to rows for thickness)
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