Question about barbell for Beginner Deadlifter

[GreenGhxst]

Your form is absolutely the most important thing

I've hurt my lower back too many times trying to pull more than I should

My best advice is to get your form down and slowly build up to heavier weights

Your best bet is to start very light and slowly build from there, if your gym has 25 lb olympic plates use those and just do a lot of reps

There is plenty of deadlift videos on form on youtube

I like this one, skip the opening bullshyt...

This is one of the best videos on deadlifts I've seen

 

[BaldingSoHard]

Start with 10's.

And welcome to the most awesome single exercise in the world.

I remember when I first started deadlifiting after being in the gym for like 20 years.

shyt changed my life .

 

[Loose]

Deadlift is one of the easiest ways to fukk your shyt up

Yep, cosigning from personal exp

 

[KING WILL]

Personally I don't think lifting just the bar gives you enough resistance to really practice proper form.

Like I said....this is personally...just my experience with deadlifting...

If you start with anything other than 45's, make sure you place something under the weights to mimic being at the same height as 45's would be.

From there you can really practice your form.

And being that you are brand new, dont chases personal bests. Hell don't worry much about adding weight to much either.

Just work that form as much as possible.

 

[Son Goku]

Sidenote: what are your guys' thoughts on deadlifts with dumbells (when no bar is available)?

A DB DL is not the same: loading from the side changes the mechanics of the lift, so me personally, Imma make a bar available.

 

[Alvin]

Sidenote: what are your guys' thoughts on deadlifts with dumbells (when no bar is available)?

it's a way to do it, my trainer I follow on IG does those but also incorporates other back exercises as well in whatever she is working out that day.

 

[Alvin]

I've never deadlifted in my life. I've read different versions of what is the right first approach though.

A.) Start off with the bar itself with no other weights attached

B.) Start off with the bar, but at least put 10 pound plates on each side so that I develop the proper form and motion while I'm first starting out (i.e. if I learned with just the bar first, and then got into habit of doing it with just the bar, my form might be messed up when I do add plates.)

What do y'all suggest?

I would highly recommend doing this with a hex bar/trap bar, you can lift more and it's easier on your back. Make sure when lifting with the weight you hold your breath, then breath out when you lower, with correct posture this takes stress off your back/spine, that way you won't get injured, I got sciatica from improper form. I would also get a belt as well.

 

[Son Goku]

I don't know how strong you are so it's not for me to tell you how many reps to do. If you listen to your body you should know what your limitations are or at least have the sense to research them

This isn't about me, it's about OP.


If he's asking these questions, then let's assume he's not advanced enough to know how to autoregulate his training, so he really can't 'listen to his body' or know what his limitations are.


IMO new cats in the gym should pretty much never be left to their own devices; they'll either waste time spinning their wheels and/or get injured, especially if they're attempting to learn power lifts or Olympic lifts. YMMV.

 

[Mowgli]

This isn't about me, it's about OP.


If he's asking these questions, then let's assume he's not advanced enough to know how to autoregulate his training, so he really can't 'listen to his body' or know what his limitations are.


IMO new cats in the gym should pretty much never be left to their own devices; they'll either waste time spinning their wheels and/or get injured, especially if they're attempting to learn power lifts or Olympic lifts. YMMV.

Put 10s on that bytch and get to liftin

 

[Mowgli]

I would highly recommend doing this with a hex bar/trap bar, you can lift more and it's easier on your back. Make sure when lifting with the weight you hold your breath, then breath out when you lower, with correct posture this takes stress off your back/spine, that way you won't get injured, I got sciatica from improper form. I would also get a belt as well.

Exhale when you exert yourself man

 

[NatiboyB]

Wrong.

You should do low weight and low reps (def no more than 10 and preferably 5 or less) until you know what the hell you're doing.




Wrong. Deadlifting an empty bar is not the same from a bar path perspective. Trap Bar Deadlifts are not the same exercise: the loading/grip points are different, and even the stance at which you pull will be altered. Not saying it's not a valid exercise, just know it's not the same as a straight-bar pull.


@El_Mero_Mero Either start with 10 bumper plates or 25 pound bumper plates, whichever you have available. Adding plates to the bar changes your center of gravity (c.g.) both laterally and fore/aft.


Using hex plates (ones that have angles and aren't round) will probably screw you over until you're experienced enough to know how to roll.

We were pulling Saturday and the ladies pulled all hex plates (it was less than three on each side) but us dudes saw their setups and went like . We had them throw more bumpers before we went so that bytch could glide easier.

Look....He's asking questions from a beginners perspective. Just like any other lift you start out with just the bar. I still to this day life the bar than transition to 45s for warm up and move to my working sets.

 

[Son Goku]

Look....He's asking questions from a beginners perspective. Just like any other lift you start out with just the bar. I still to this day life the bar than transition to 45s for warm up and move to my working sets.

Difference of opinion then. Lifting an empty bar on deads is essentially an exaggerated BB row IMO.

When I was learning to lift I started with a 25 pound bumper plate on each side and that worked out just fine. A 95 pound deadlift won't fukk OP up unless he's like 125 pounds.

 

[Wiseborn]

Yep, cosigning from personal exp

I'd say daily Bench pressing because I didn't know that it would give me shoulder inpingement.

 

[Son Goku]

Put 10s on that bytch and get to liftin

A 10 pound bumper plate is the lightest plate OP can use without dropping the bar height due to the shorter radius of other plates.

45, 25, and 10 pound bumpers should all have the bar sitting at the same height.

10s are so light that the tend to wobble of they're the only thing on that side of the bar, so I suggested using 25s for better stability.

 

[Asicz]

I like the Elliot Hulse Deadlift videos
he has this light pipe rod that goes along the thoracic spine to help practice form.
Also Alan Thrall is good and some other guys on the Youtube Deadlift algorithm.