Deadlift tips please im desperate

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deadlift_noob
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So I have started deadlifting, I avoided it because I was scared of injuries but I am learning the form and feel more confident doing so and enjoy it very much. The current numbers were taken from my first time ever deadlifting and will be investing in a belt soon to help me more.

My current 1 rep max is 100kg/220lbs and my working sets are 40kg/88lbs for 5. These are not that impressive and I want to build upon this. Are there any rep ranges that would help build strength? And how many sets should I aim for and how many times a week? Any help is appreciated
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molly_douglas
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Hey! I have been weightlifting for probably around two years now and I have also avoided deadlifts for a long time as I always feel that I’m not doing them correctly as I don’t tend to feel my leg muscles working, more so my arms/back.

However, I did them for the first time last week and I did 55kg for 10 reps. Regarding building up strength, I would advise you to work a lot on your glutes, I personally do squats, hip thrusts and ball squats every time I train legs to work my glutes.

Please keep in mind that I’m far from an expert and this is just what I do when I weightlift!
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Calibrated.
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(Original post by deadlift_noob)
So I have started deadlifting, I avoided it because I was scared of injuries but I am learning the form and feel more confident doing so and enjoy it very much. The current numbers were taken from my first time ever deadlifting and will be investing in a belt soon to help me more.

My current 1 rep max is 100kg/220lbs and my working sets are 40kg/88lbs for 5. These are not that impressive and I want to build upon this. Are there any rep ranges that would help build strength? And how many sets should I aim for and how many times a week? Any help is appreciated
Look for tried and tested linear progression strength programmes. GZCLP or Greyskull LP are the ones I would recommend.

I would recommend Brian Alsruhe's series on deadlifting. Alan Thrall has multiple videos on deadlifting technique.

Calgary Barbell and Stefi Cohen have good guides if you pull sumo.
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illusionz
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It's really all in the starting position and the brace. Any of the programs and guides linked by Calibrated will be good for you.

Once you have those nailed it's a pretty simple lift - certainly less technically difficult than squats or the bench press.

Also a belt is by no means necessary. Make sure you learn how to breathe and brace properly before using a belt. This applies to squats too tbh.
Last edited by illusionz; 1 week ago
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VeritySleeps
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(Original post by deadlift_noob)
So I have started deadlifting, I avoided it because I was scared of injuries but I am learning the form and feel more confident doing so and enjoy it very much. The current numbers were taken from my first time ever deadlifting and will be investing in a belt soon to help me more.

My current 1 rep max is 100kg/220lbs and my working sets are 40kg/88lbs for 5. These are not that impressive and I want to build upon this. Are there any rep ranges that would help build strength? And how many sets should I aim for and how many times a week? Any help is appreciated
Any rep range will help but 5-8 x 3-5 is probably standard. You can probably do up to twice a week at the start of a session depending on how many sessions you do and your split.
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Nutritionist
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(Original post by illusionz)
Once you have those nailed it's a pretty simple lift - certainly less technically difficult than squats or the bench press.
A very good sumo deadlift is technically harder in my opinion - that sh*t is difficult 🤣
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illusionz
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(Original post by Nutritionist)
A very good sumo deadlift is technically harder in my opinion - that sh*t is difficult 🤣
I won't contest this since in about 4 years of (intermittent) lifting I've never attempted sumo lol

My conventional has always been strong and I've never seen the need.
Last edited by illusionz; 1 week ago
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