anyone got any advice,stories,etc. with 20 rep deadlifting? I've never tried it,was thinkin about givin em a go!
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20 rep deadlifting
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 grffn |
20 rep deadlifting |
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Posts: 608 ( 3-Jun-08 15:21:09) Moderator |
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MarcVi |
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Posts: 14 ( 3-Jun-08 18:03:06) |
In Beyond Brawn Stuart Mcrobert writes about a 20 rep deadlift cycle with a significant poundage (400lbs +?). During the set with the peak weight he really
pushed himself and his form began to break down. He ended up with some very severe back pain.
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Fred Fornicola |
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Posts: 33 ( 3-Jun-08 18:35:04) |
I prefer and recommed doing deadlifts where the center of mass (the resistance) stays as close to the center of the body so I would recommend dumbbell DL's
where the dbells ride down the leg and stay in line with the calves. I also use and recommend stones, sandbags and kettlebells where the weight is in line with
the crotch. It takes a lot of stress off the lower back - especially when you lift with more of a rounded back.
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bigcracker |
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Posts: 105 ( 3-Jun-08 20:08:02) |
Fred I agree with that. I do traditional dl but with usually 3 reps or less just to maintain the strength but use heavy stones and repetitive sandbag lifting
for higher reps. Still though my reps stay below 10. My Farmer's Walk bars also provide a good center mass DL movement.
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 M BOB WHELAN |
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Posts: 298 ( 3-Jun-08 20:11:41) Administrator |
In the last few years I've changed my philosophy a little on this. I now prefer to keep the reps no higher than 15 when I train people with the deadlift.
We usually do about 8 - 12 reps as a goal for non powerlifter types etc. In the past we did high rep deadlifts like we do high rep squats (20 or more reps) but
I've had a few client injuries/tweaks with people twisting and losing form in those last few brutal reps between 15 and 20. I've found my clients have
less "tweaks" of the lower back when the reps stay under 15. High reps are good if you can keep the form strict. (Running a business may be different
than you training yourself.) Be an honest judge of your own form.
Last Edited By: M BOB WHELAN
3-Jun-08 20:14:51.
Edited 1 times.
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grffn |
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Posts: 608 ( 3-Jun-08 20:13:16) Moderator |
how would you do a deadlift with a sandbag?Bearhug lift it off the ground between your legs? you don't mean grab the bag with your fingers and ride it up
the front of your legs?
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MarcVi |
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Posts: 14 ( 3-Jun-08 20:35:50) |
Bob (and others):
If you have a client with a questionable lower back, what rep range do you recommend for barbell squats? Thanks, Marc |
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TEbert |
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Posts: 15 ( 3-Jun-08 20:56:50) |
I've done higher reps with shrug bar deadlifts, but typically not more than 15. I stand holding the weight between reps and the grip starts to go after I
get over that 12th rep with any substantial weight. Use of the shrug bar is consistent with Fred's advice to deadlift with weight close to the center of
gravity of the body. My lower back and probably suboptimal mechanics seem to limit the amount of weight I can squat, but I don't seem to be hitting an
upper limit in the parallel grip deadlift.
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bigcracker |
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Posts: 105 ( 4-Jun-08 01:56:17) |
Griff....Yes. lol Both are good ways to work the same muscle groups as the deadlift.
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Fred Fornicola |
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Posts: 33 ( 4-Jun-08 06:46:18) |
grffn wrote: grffn,
Run the bag length-wise between the legs and grab hold to the sides without the handles (assuming your sandbags have handles). What I have clients do with the sandbag (and smaller stones) is a deadlift then "power curl" to the right shoulder. Lower the bag down to the waist, squat down and touch the bag to the ground, deadlift and power curl to the left shoulder. Try these for really high reps - the weight used isn't as high due to the thickness of the sandbags or stones so grip is usually the limiting factor. This, I have found, is a good way for people to start using their lower backs with a realitively light resistance, they are building flexibility in the hips and low back and are getting the cardiovascular benefit as well. Do a set of 50 and see how you feel. BTW - the biceps/forearms get a major pump. |
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Shikantaza |
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Posts: 18 ( 4-Jun-08 08:12:51) Big Al |
Hey guys,
I agree with all the advice given here. The Trap Bar is excellent, but I do think 20 reps makes it a bit difficult to maintain the proper level of scapular retraction. For the gentleman with the squat question, my advice would be to do Trap Bar deadlifts regularly or on a block and Front Squats. Back Squats are great, but if you're not a competitive lifter the aformentioned exercises will do the trick with less spinal compression. |
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J Duggan |
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Posts: 535 ( 4-Jun-08 23:55:00) Moderator |
I've done 20 reps deads with a conventional straight bar and also a trap bar. I never had a problem with either one insofar as injuries are concerned as
long as I concentrated on maintaining my form during the last few reps. Naturally, your form is going break down to some extent, but, like Bob says, you must
be honest with yourself and know the difference between a breakdown of your form versus an unsafe movement. The first time I ever did a 20 rep dead was at
Drew's. It was a cold night ( early December) and, of course, it was done outside. regardless of the freezing weather, there was no way I was going to quit
with Drew and another partner there. There were also two times when I entered a Trap Bar Repetition Contest ( held by Dr. Ken at Iron Island). The first meet,
I did 400 Lbs for 28 reps,this was done after a traditional deadlift contest. The second meet utilized a custom thick handled trap bar and I did 430 for 21. At
the two contests, I used a belt, which I don't use in training, so I'm sure it compensated for any breakdown in my form.
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grffn |
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Posts: 608 ( 5-Jun-08 01:05:40) Moderator |
Jim you must have one hell of a grip! never mind the back strength! were those deads rest/pause or strait thru? either way its impressive,but strait thru and
your now known as "monster grip Duggan"
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M BOB WHELAN |
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Posts: 298 ( 5-Jun-08 07:45:34) Administrator |
Jim is just a monster, period. If drugs were never invented, jim would be famous! I've seen him do a lot of amazing things at all the clinics I put on and
at Drew's place.
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J Duggan |
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Posts: 535 ( 5-Jun-08 22:20:43) Moderator |
Even though I did them straight thru, it really wasn't a matter of grip. The main concern when I did it a Drew's was the cold ( heavy breathing in
sub-freezing weather takes a lot out of you.) One thing I did remember was Drew telling me a story about how his hands once froze to the bar in that type of
weather. He said he tore skin when he tried to remove his hand.
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