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| | #1 |
| Registered User | What is a decent deadlift weight for beginner? I am 36 years old, 5'11", and 208 lbs. Got out of the army rangers and decided to start powerlifting in the civilian world to stay in shape. I did my first deadlift workout ever and got 275 for 5 reps after alot of warmup sets. My form is probably horrible because it felt like my spine wanted to pop out of my lower back. But, is this a decent weight for just starting deadlifts? Kind of bummed because I thought I could lift alot more. Do gains come fast with deadlifts? I was thinking around 500lbs was the average deadlift. |
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| | #2 |
| Registered User | That's a pretty decent first deadlift. 500lb is an extremely good deadlift. If you're just starting out, I'd rather see you drop the weight quite a bit and get your form locked in. Deadlifts are one of the best exercises out there, but they also offer one of the best chances for injury with improper form. Protein Recovery Balls.....Nutrition Wrapped In A Ball |
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| | #3 | |
| Registered User | Quote:
atj hit the nail on the head. It's really easy to get caught up in the more weight = better mentality with deadlifts...and it is true to a certain extent. however, now is your chance to start out with good form and build a solid base...easier than trying to correct your form down the road or worse, recovering from a back injury. I'll be the first to admit that I am the undisputed heavy weight champ of asinine decisions. Atleast, when sitting on my rock at the bottom, I'll be able to look back and realize I grinned ear to f'ing ear the whole crazy way down. ![]() | |
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| | #4 |
| Nimbus Nutrition Rep Board Sponsor | just to reiterate what was already said. Really get the form down. Once you get it to where it is correct and comfortable, you will then be able to start adding the weight. DL can be a tricky exercise, when if not done correctly (like most exercises) can do some damage |
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| | #5 |
| CEL Rep (Z's lacky) Board Sponsor | Here's some tips: start with 135 until your form is perfect, focus on keeping the bar close to your body, keep your back straight, dont round your shoulders, when you lift keep your head tilted up like a 45 degree angle, not down or straight ahead... WEAR A BELT Competitive Edge Labs bill @ competitiveedgelabs.com PMs requesting sources will be deleted. Please note the information in my posts is based strictly off of personal opinion and does not necessarily represent the views and opinions of Competitive Edge Labs. |
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| | #6 |
| Registered User | I'll probably take a little heat for this one....but I have to disagree with the belt. Get your form down...strenghten the mucsles in the lower back with the deads and other core exercises. I think belts give a false sense of security as well as not allowing for the maximum development of those stabilizers that become all important in helping maintain proper form. Some of the best form deadlifters I've seen go beltless even for their heaviest lifts. I personally don't wear a belt. Like I said, I'll probably take a little heat for this, but that's my .02 Protein Recovery Balls.....Nutrition Wrapped In A Ball |
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| | #7 |
| Registered User | I completely agree on the belt...I've never worn one for deadlifts and don't think I ever will...I want the DLs to strengthen my back. I'll be the first to admit that I am the undisputed heavy weight champ of asinine decisions. Atleast, when sitting on my rock at the bottom, I'll be able to look back and realize I grinned ear to f'ing ear the whole crazy way down. ![]() |
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| | #8 |
| Dedication | I always use a belt over ~75%. I use it as supportive gear. With a good belt you will get slight rebound off of the floor. There are two different schools, 1. Training for aesthetics (bodybuilding, fitness) 2. Training for strength (Powerlifting) There have conflicting ideas when it comes to many things, including supportive gear such as belts. Best of luck with your deadlifting progression! |
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| | #9 |
| :harbl: | I'd say 2x bodyweight is a decent weight. Once you move past 2x bodyweight you're starting to get into the 'good' range. |
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| | #10 |
| Registered User | my opinion on belt usage: use it sparingly, maximal lifts only when Not to use it: Chaos training, (this is where your spinal erectors should be HIT hard) |
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| | #11 | |
| :harbl: | Quote:
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| | #12 | |
| Gold Member | Quote:
Depending on who you ask, a belt is a no-no. I personally use a belt when i go over 225. Depending on who you ask, the bar should drag up your legs , held for second , and then the bar should be dropped.......I dont drop the bar though. Sometimes depending on the lifter, the back will appear rounded but form is correct........ Height also plays into it as well. Taller guys seem to get the short end of the stick with deads. Form should be spot on before going heavy. IMO, it really depends on who you ask on what a proper deadlift execution consisits of. Nothing personal USF. I just started ranting. LOL. To the OP, at least your doing them. Thats a good thing. I love them. Barbell Deadlift TESTOSTERONE NATION - Mastering the Deadlift: Part I Deadlift: The Forgotten Exercise | |
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| | #13 |
| Registered User | A belt kinda defeats the purpose of a dead lift if you ask me. If your lifting so heavy that you are afraid of hurting yourself you may wanna back down a little and work up to it. |
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| | #14 | |
| Registered User | Quote:
In some cases a belt adds core stability, in some cases it's a psychological boost, other times it's to help with a real pain/discomfort... Personally i warmp up and do my first heavy sets w/o one, but when I hit my final set I put one on, more as a "just in case" than anything else. Most people are in this for the long run, any extra insurance for a long succesful lifting life is worth having. ![]() | |
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| | #15 |
| Registered User | Do not look up when you deadlift! Look staight ahead, this will allow your body to recruit your posterior chain better. Wear a belt when you get on your heavier sets, but don't wear it super tight. Wear your belt snug and push against it with your stomach to make it tight. There is no need to stay at 135 to perfect your form, because everyone knows when you get heavier your form will not stay perfect. However, don't go crazy heavy until your form is pretty good. I am no professional, but i have a decent deadlift... 622 lbs. at 198, 22 years old. |
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| | #16 |
| Registered User |