An Olympic bar is 7ft long with external rotating collars. For Olympic weightlifting (snatch, clean & jerk) the bar is 20kg for men, 15kg for women. Most gyms, if they have an oly bar will have the 20kg version as the 15kg require higher quality metal and are, therefore, more expensive. If you're deadlifting with Olympic sized plates the bottom of the Bar should be approx 211mm off the floor, about 8.75 inches dependent on the quality of the equipment used, this is standard deadlift height. If you are lifting from lower than this you are using a deficit deadlift, which is an advanced technique used by power and Olympic lifters to improve bar speed off the floor, also known as breaking the bar from the floor. If you're using a deficit deadlift find someway of propping the bar up to the 211mm height. Over used/sore adductors usual points towards an overly wife stance, if you're using a sumo stance to pull deadlifts this is fine, but I doubt you are. Feet should be hip to shoulder width apart for a conventional deadlift pull. This is wider than most people realise, for shoulder width it's where the inside line of the foot is in line with the outside of the deltoid.
In terms of weight a "good" deadlift is 2x bodyweight for 1 rep, but that's really a moot point. What's good for you is good for you. If you're looking to build endurance in the muscles aim at a weight you can lift with good technique for 15-20 reps. If you're looking to build muscle size you're looking to use a weight that you can lift with good technique for 8-10 reps. If you're looking for pure, grunt strength you're looking for a weight that you can shift with good technique for 2-5 reps. I'd leave the pure p, grunt stuff till you've been successfully lifting for about a year. Your tendons and ligaments won't be conditioned sufficiently till then.
You DO have to start somewhere, Lilia - I quite agree! And think all those reps will be hard and tiring!
I'm old and small and started at Christmas with just the Olympic bar (20kgs) 3 x 10. I didn't do much over summer because that's my competitive season but am up to 35kgs now - and younger women like Loulou and Sharon D lift much, much more. Make the weights heavier and just do 3 x 8 perhaps? See how that feels? Would be best if someone could watch you of course - but it sounds like you've had your form checked at some point.
As others have said, heavier and fewer reps. Typically in a session I would squat 5 sets of 8 reps. Deadlift only one set of 5 - 8 reps. Deadlift is really taxing on all your muscles and central nervous system. It's also easy to over do it without realising until it's too late, so useful to keep the reps low.
Mark Riptoes starting strength book is worth buying. He has about 50 pages on deadlift.
https://www.youtube.com/watch?v=ToXDFLXL1uo
In my extremely limited opinion, I think starting squatting before deadlifting a a better and safer idea. Barbell squats will build up both your strength in core and all the lifting and assisting muscles and flexibility preparing you for deadlift. Once you can squat bodyweight on the bar, incorporate deadlift.
Squats will work your whole core - it's lefting heavy things is pretty much what your core is for. Add pullups and back strength will be pretty top notch
I find it difficult to deadlift anything less than 60kg because less weight means smaller plates which are closer to the ground.
So basically I have got the wrong kind of barbell set (weights too small) but I can't afford another set (plus OH would go berserk if I bought anymore!)
Blade Shunner - great info! I will look to prop up my bar with something. I really just want my back to be stronger - I get back pain when I run over about 15/20 miles, and it just gets worse and worse.
Sharkie - wow, seems like you've improved a lot! I'll go with the more weight, fewer reps from now.
Kieren - what are barbell squats? And are 'pull ups' the same as 'chin ups'?
Liliaicha, not the wrong set, just a lightweight set!. Your bar probably only weighs about a kilo. Possibly less from the info, so you are dealifting about 11 kilos. I agree that very heavy weight and few reps needs to wait until you are adapted, but you state that what you are after is improved strength specifically in you back. So make your deadlift a really regular and consistent part of your regime, nail the technique, but for strength you need to build up to lifting more weight!
I'll have a think - perhaps we could find some good body weight exercises that would help Lil's back?
It's possible your glutes are rather weak, Lil (and tight hammies?) - that can often make back probs worse. I think you are quite tall, and a long distance runner of course? Anything that makes you use those lazy ol' bum muscles will help! Your poor back and your adductors might be trying to do stuff they have no right to be involved in.
Just guesswork - I expect you and your chiropractor have a clearer picture.
Spot on Sharkie! Tall (5'10") ultra runner, tight hamstrings, weak glutes! Pilates is helping with glutes, but I probably need more - any suggestions gratefully received!
eL Bee - I will put all the weight on, even then it will only be 25kg, but will do fewer reps. As you say, consistency is key!
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Ladies Who Lift...
Nov 2024