What are the most common mistakes in the deadlift?
Watch all the Deadlift Videos in Sequence here
, and read the excellent CrossFit article by Mark Rippetoe above. You'll see what the problems are.
Do I need to deweight between reps of a deadlift?
Yes. What you do as a physique athlete in future years is entirely up to you, but in order to properly learn and reinforce proper technique, you MUST begin all deadlifts from...a "dead" stop, bar on the floor, motionless. It helps to actually let go of the bar between reps.
Watch someone perform a set of 8 "touch-n-go" reps. Specifically, look at their body positioning at the beginning of the first rep, relative to the rest of the repetitions in the set. Notice how the first rep looks very dissimilar to the 2nd rep, as well as all subsequent reps? You only perform 1 proper rep this way, and 7 marginal reps. This is bad news for a novice because the motor skills learned during that 1 proper rep will get overwhelmed by the improper performance during the other 7 reps.
This won't happen in a set of 5 on the basic deadlift when you deweight between reps, unless you are pulling a load that is beyond your capabilities and you fatigue prematurely.
By deweighting, you also (intelligently) limit the amount of weight you can use, because the stretch reflex and the bouncing of the weights off the floor will not occur. This will save your lower back from potential injury.
Pull from the floor, every single set, every single repetition from a dead stop. That's why it's called a dead lift.
Can I substitute the <insert variation> deadlift instead?
The sumo deadlift, RDL and SLDL are fantastic assistance exercises for the hamstrings, glutes, and lower back, to be used by intermediate-and-beyond lifters, but the conventional deadlift is the preferred variation for this program and for general strength building.
I am having problems with my grip during deadlifts, what should I do? Should I use straps?
- Chalk - get some now. Well, what are you waiting for? NOW!
- Use a double-overhand grip during ALL ramping sets, then switch to alternate grip (over/under) and/or hook grip on your heavier sets. This will help develop your grip.
- Did you get the chalk yet? Why the hell not?
Straps can be useful, but the grip builds so insanely fast, there is no reason for a novice not to simply develop their grip. Your forearms will thank you as well.
...taps fingertips on the table...
Did you get your chalk ordered yet?