s**********a
发帖数: 3273 | 1 你练的根本就不是deadlift。膝盖稍微弯曲的是romanian deadlift，主要练的
是hamstring和glute，其次才是lower back。所以你大腿后侧疼在正常不过了。
膝盖不弯曲那是stiff leg deadlift，主要练 lower back.
但是上面两样都不是deadlift. 而且这两种根据我自己的经验，上大重量都很容易
受伤。建议你认真google一下deadlift的动作讲解或者视频。Deadlift是全身性
的锻炼，基本上除了胸练不到，其它地方都能练到。
Deadlift要慢慢上重量，急了容易受伤。Stiff leg deadlift 强烈不推荐，非
常容易受伤。 |
|
T*********r
发帖数: 114 | 2 trap bar Deadlift练的是quadriceps，有点像squat；sumo deadlift主练hamstring；
traditional deadlift主练lowerback，hamstring和glutes。
trapbar适用于背部有慢性伤的人，这些人做不了大重量的lowbar squat。楼主如果身
体没
问题，还是focus on Squat and Traditional deadlift. Sumo deadlift
由于身体+杠铃重心更靠近胯部中线，所以外力矩小，更容易起大重量来锻炼hamstring
，但是练不到背部，也适用于背部有旧伤的玩儿家
traditonal deadlift可以算是 king of strength exercise， 动用的身上major
muscle最多，也是技巧比较高，容易受伤的。推荐楼主不要放弃这个。
make sense？ :) |
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i***e
发帖数: 452 | 3 一直没练deadlift, 一个主要的原因是因为担心form不正确。 感觉传统的杠铃
deadlift 动作还是挺难掌握的。 最近跟健身教练练了两次hex/trap bar deadlift。
感觉很容易掌握而且对lower back 的压力也小很多。 而且重量也上的快， 第二次
1RP 都过300多磅了。 请问大家如果只是业余健身， 能不能用这个代替传统杠铃
deadlift 呢？ 谢谢大家 |
|
s***r
发帖数: 358 | 4 You had a good start position - back was flat and shoulder blades were right
over the bar. However once you grabbed the bar and initiated the lift, your
hips rose first which caused your upper body to get in front of the bar. So
you are lifting mostly with your back. Be patient off the floor and let
your legs initiate the lift.
Deadlift is a push during the first half of the movement, and a pull once
the bar is at your knee height. When you initiate the lift, do not try to
pull. Instead you push... 阅读全帖 |
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c******t
发帖数: 1733 | 5 看到一篇文章，针对squat 的分量赶不上deadlift 分量的
#1) You may be built to deadlift
Have long arms and a relatively short torso? You’re probably built to
deadlift. Your deadlift is always going to run ahead of your squat. This is
not something to get upset about, however — when you come from behind to
destroy the competition in a powerlifting event with your stellar deadlift,
you’ll be glad you have the build you have.
Nature just doesn’t deal us what we want sometimes. Tall and lanky might
not be ideal for squa |
|
g****c
发帖数: 346 | 6 How to Deadlift the Proper Way ☆ Without Wrecking Your Back - Disel Crew (
个人最喜欢的视频之一):
Deadlift set-up - Mark Rippetoe:
Mehdi Deadlift:
Deadlift Dynamite - Any Bolton |
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l*****e
发帖数: 1431 | 7 我个子比较高腿的比例比较长，但是手臂可能又相对短。所以刚开始练deadlift就各种
别扭，网上的各种窍门都看了不少，gym里也请过教练，请教过别人。但是总是一关过
不了，就是腿和背总是不能同时发力，明明后背的力量还没用完，膝盖却很疼。别人都
是deadlift比squat多，我却正相反。后来有一段时间做rack DL, 让杠铃比地面高些。
但是总还是希望能找到问题在哪里。去google很多，发现很多人有类似问题，有人说压
根就不练DL了。
昨天终于在gym里看到一个身材跟我差不多的deadlift三块大盘，而且貌似很轻松很标
准。旁边偷看了半天不得要领，心想机会难得，于是厚着脸皮请教。这位哥们非常nice
, 让我做，他看。结果才做了一个，他就说，知道了。然后过来告诉我，你的hip太低
，腿弯的太厉害，你在做squat lift, 不是deadlift。然后他帮我摆姿势，基本上就是
屁股要比原来高很多，高到上身几乎水平。我说，这不是成了stiff leg dl了吗？他说
no no, 然后让我看侧面镜子，原来腿还是有不少弯曲。试着一提，果然无比舒畅。他
跟我说，他原来也有类似困扰，后... 阅读全帖 |
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F******a
发帖数: 562 | 8 【 以下文字转载自 Fitness 讨论区 】
发信人: FunnyMia (穷开心), 信区: Fitness
标 题: 请大家帮忙check一下squat和deadlift的动作，谢谢！
发信站: BBS 未名空间站 (Thu Jan 23 15:21:05 2014, 美东)
昨天恢复性训练，第一次拍了squat和deadlift，也第一次看清楚自己的动作，汗……
Squat用155lb，做了4次，自己看了，觉得杠铃位置可以再低一点，颈椎有一点前伸，
手间距略宽了，上身前倾有点多，站起来的时候腰有些没撑住，臀先抬起，上身才起来
……
Deadlift本来没打算练，后来想想干脆就拍一下，所以只用了135lb，动作之间间隔长
了点（实在累了……），发力的时候腰部有些不稳……
请大家批评指教！
Squat
Deadlift |
|
c******t
发帖数: 1733 | 9 灌水铁匠差的不是文化，差的是耐心；多的不是时间，多的是寂寞
1. 你天生胳膊长身子短，是个deadlift好料。
2. 对初学者来说，squat 比deadlift难些，你需要时间让他们even out, 并最终
squat超过deadlift。
3. 安排好训练， 确保squat 时能focus 技术和tension。如果一天同时安排squat,
deadlift， 先做squat； 如果安排在同一星期，先安排squat。
4. 起始位置很重要，包括要设定舒服的bar的高度，bar 放在肩上，你应该是很自
豪的，不是垂头丧气的。要紧紧握住bar,这样你才能激活你的中枢神经系统，才能
squat大重量。
5. 蹲的低是好东西，但要量力而为。你底最低处，也就是hole，身体应该能保持
tension. 在hole位置时，身体应该像一张拉满的弓。
这段最有用，其实也就是plie squat, 就不翻译了：Conduct the following
experiment: With no weight, relax into as deep a bodyweig |
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a***a
发帖数: 40617 | 10 现在开始重新做HST，一天将近30个sets
按照HST官网的建议，一上来就是1组squat，2组deadlift
感觉上来就squat是比较科学的，毕竟后面没啥需要大腿的，而且还能boost一下睾酮
但是2组deadlift如果拼重量拼太狠，后面很多需要core strength的动作（比如
肩推，比如挂臂举腿）都比较痛苦啊
是不是应该把deadlift放到最后再做呢？
会有什么负面影响呢？ |
|
s***r
发帖数: 358 | 11 It's hard to tell without seeing you deadlift. The deadlift setup is
specific to your build. It'd be helpful to post a video of your deadlift of
85% of your max or above so we could take a look.
Basically, you'd setup so that:
1) Your shoulders are directly over or a bit behind the bar
2) Your lower back is arched
3) Your chest is out
How close the bar needs to be to your shin is determined also by your build
. But for most people, the bar would be directly above your mid food.
NOTE: If you need... 阅读全帖 |
|
F******a
发帖数: 562 | 12 昨天恢复性训练，第一次拍了squat和deadlift，也第一次看清楚自己的动作，汗……
Squat用155lb，做了4次，自己看了，觉得杠铃位置可以再低一点，颈椎有一点前伸，
手间距略宽了，上身前倾有点多，站起来的时候腰有些没撑住，臀先抬起，上身才起来
……
Deadlift本来没打算练，后来想想干脆就拍一下，所以只用了135lb，动作之间间隔长
了点（实在累了……），发力的时候腰部有些不稳……
请大家批评指教！
Squat
Deadlift |
|
s***r
发帖数: 358 | 13 Warm-up:
Agile 8
Deadlift:
135x11
135x7
185x5
225x6x6
4” Deficit Deadlift:
205x4x5
Stiff Leg Deadlift (4” deficit):
155x9
175x9
Front Squat:
45x10
95x5
135x5
155x5
155x5
Weighted sit-ups:
3x12
I was pretty beat by the time I got to the front squats. I am considering
dedicating a day in a week just for Front squat. My grip got much weaker,
but I am not concerned at this point as I can build it back up in the coming
weeks. My scm held up fine, but I felt a bit discomfort around my injured
rib cart... 阅读全帖 |
|
s***r
发帖数: 358 | 14 Warm-up:
Agile 8
Deadlift:
135x11
135x7
185x5
225x6x6
4” Deficit Deadlift:
205x4x5
Stiff Leg Deadlift (4” deficit):
155x9
175x9
Front Squat:
45x10
95x5
135x5
155x5
155x5
Weighted sit-ups:
3x12
I was pretty beat by the time I got to the front squats. I am considering
dedicating a day in a week just for Front squat. My grip got much weaker,
but I am not concerned at this point as I can build it back up in the coming
weeks. My scm held up fine, but I felt a bit discomfort around my injured
rib cart... 阅读全帖 |
|
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g****c
发帖数: 346 | 16 Dave Tate说要弄个"So you think you can deadlift", 不过一直没有出来. 下面这个
其实不叫"So You Think You Can Deadlift", 不过也是ElitFTS那帮人搞的, 而且和"
So you think you can squat"的形式很接近, 发在这里给大家看看:
亮点:
1) Toes slightly out. 这个我以前不知道.
2) Take the slack out of the bar. 就是起杆前轻微用力把杆子抬起来紧紧挨着铁块
. 这个我以前也不知道.
3) Throw head back at the top. 这个我知道, 但从来不做, 因为不知道为什么. 这
回知道为什么了.
3) 落臀, 抬头, 开拉一气呵成. 我一直都三步曲, 1) 落臀, 2) 抬头, 3) 开拉. 汗.
视频里的示范学生每次放下杆子后杆子都离他的shin很远(注意起杆前杆子是紧挨着他
的shin的), 下一个rep前都需要reset, 我自己也有这个问题. 不知道Brian Carroll为
什么没有提及.
还有, 这里... 阅读全帖 |
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t*********r
发帖数: 1822 | 17 谢谢你的关心和建议。不过。。。。
1、你也说了这不是form的问题。另外这不算是所谓“测试”，也不是所谓ego lift。
我要是ego，想要更大的重量，肯定会是在session 之前，而不是之后。那天做这个是
想大致摸个底，看看能不能起来三个，之前是两个。
2、第一个form没有问题，肩在杆正上方。开始阶段臀上升比肩快也是正常的，Arnold
的deadlift就是这个方法。第一个rep没有stiffleg的嫌疑，你说的这一点可以用在后
两个rep上。后两个我能意识到是有compromise的，想的就是要把它拉起来，这当然不
是推荐的训练的form，但是比赛中还是很常见的。我前面提到，我并不进行deadlift的
训练。
3、Jerk off the floor 并不直接导致hips直接shoot up。high hips的form是没问题
的。但jerk off the floor确实不好，会伤到我的肩，我注意。
4、说的对，但是是从第二个开始，第一个没问题。
5、抬头不必要，头是nuetrual position。第一个rep没问题，后来的地头了，这是不
对的。
6、鞋没问题，我... 阅读全帖 |
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s**********o
发帖数: 14359 | 18 romanian deadlift就不是deadlift啦，白马非马啊 |
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m******i
发帖数: 9479 | 19 Are you talking about stiff leg deadlift?
deadlift的腿肯定不是locked |
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s**********a
发帖数: 3273 | 20 不管deadlift还是squat，膝盖受伤都跟lock不lock knees没什么关系。
deadlift伤腰的可能性远大于伤膝盖的可能性。你操心操错地方了。 |
|
a********g
发帖数: 790 | 21 Switched back to sumo deadlift a while back. Changed my setup. Now I seem to
be more consistent.
Still haven't tried out heavier weight yet. But my upper back seem to round
less with heavier weight. That's a good sign.
Not sure about where my maxes for squat, bench and deadlift are.
Training for Maryland Equinox open on 4/12/2013. |
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s***r
发帖数: 358 | 22 Thanks man! Have you tried chalk and mixed grip with the deadlift?
An easy way to improve your grip is to hold the last rep of your deadlift
working sets for 6 count/seconds before putting the weight down. Do this for
every working set. |
|
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s***r
发帖数: 358 | 24 This is not my 1RM but about 95% of my true 1RM. I haven't been able to
deadlift for the past few weeks due to my my left AC joint pain. The AC
joint pain has been getting less and less, so I decided to try the deadlift
with some decent weight after the squat session yesterday. I've pulled 405 a
few times in the past, but this is by far my favorite pull with this weight
. There was no back rounding and it came up reasonably fast: |
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s***r
发帖数: 358 | 25 I couldn't train Monday and Tuesday this week due to left food pain that
popped out from nowhere. So I've been trying to catch up with the schedule
and would need to squat/deadlift everyday between Wednesday and Saturday. My
quads and glutes were extremely sore and I had a horrible squat session
today. I needed this deadlift set for a confidence boost.
This was done after 330x3x3: |
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g***i
发帖数: 4272 | 26 新手，在公司健身房里也没有什么人能指导。
做了三个deadlift和三个romanian deadlift，能否给指正一下其中的错误。
谢谢 |
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a*****y
发帖数: 311 | 27 平常主要做ATG sqaut，不怎么做deadlift。今天试了一下deadlift，除去前面的热身
几组，最大重量用275磅做了3组(4 rep, 3 reps, 3 reps)。要远远好于自己ATG squat
的最好纪录(205磅做7 reps)。
另外最近在减脂，体重已经减到163.5磅。 |
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v*****r
发帖数: 2325 | 28 pavel and gary cook all favor DL over SQ
but gary cook states that SQ need to be maintained.
"Cook goes on to argue that a training program should 'maintain the squat'--
hold onto it as a viable, comfortable movement pattern, but 'train the
deadlift,' and even argues that the ratio of deadlifts to squats in a good
program should be about 4:1. "
http://www.functionalmovement.com/SITE/publications/fmscreening.php
这跟我的想法吻合:
DON＇T HAVE TO DO big SQ TO GET BIG IN SQ.
as long as you know what is neede |
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v*****r
发帖数: 2325 | 29 adjust deadlift move a little bit today
hip still move up a little upon take off, but for very short range. after
that it is pretty much hip un-hinge and drive forward
http://www.youtube.com/watch?v=URZA5Wr5o2w
I GUESS HIP HINGE MAKES DL EASIER, this time DL 205 feeling easier than 185
last week.
因为是大重量 WORKOUT, 所以格外小心, 欢迎各位拍砖...
同时试了一下 275LBS SMALLER RANGE DEADLIFT (W/O LOWERING ALL THE WAY DOWN
TO FLLOR) 5 REPS... |
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d*i
发帖数: 9453 | 30 ☆─────────────────────────────────────☆
hillcrest (-G6+Outback-) 于 (Thu Jun 28 16:20:10 2007) 提到:
不问你们最大能做多少，问你们平时做多少。每组10-15个，3组的那种。
体重+n；
n等于多少？
总觉得deadlift不锻炼自己什么部位。开始有点郁闷了。
☆─────────────────────────────────────☆
michaelzxj (感情是用来浏览 还是用来珍藏) 于 (Thu Jun 28 16:33:28 2007) 提到:
我是个新手
觉得很锻炼腰部啊，我也不敢用大重量
才95LB，每组8-10个，三组我就歇菜了
然后几天都会觉得腰酸
☆─────────────────────────────────────☆
eigenface (:-D) 于 (Thu Jun 28 16:34:32 2007) 提到:
平时不怎么做,应该能够超过体重,但是没怎么做.
我一般集中某块肌肉,上下分开,综合的做的少.
☆──────────── |
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k****h
发帖数: 944 | 31 Tried deadlift the first time yesterday. Did 4 sets with 10 rep each. First
two sets: my weight-10 pounds. The final two weight+40 pounds.
My back felt hurt this morning, and I failed to complete my "16 minutes' abs
" this morning.
BTW, do you guys do the "minutes abs" at the same time when you workout in
the gym, or you guys do it at home.
I usually do it at home. but now i figure that prob it is better to do it at
the same time when you workout, cause the testerstone after your workout is
high |
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d*i
发帖数: 9453 | 32 ☆─────────────────────────────────────☆
MBNA (鱼苗) 于 (Sun Aug 5 17:36:28 2007) 提到:
深蹲了10组
155 两组
175 两组
195 两组
215 两组
225 两组
之后竟然无力做deadlift,lowback那里酸疼
☆─────────────────────────────────────☆
bantam (减肥中的中年WSN) 于 (Mon Aug 6 02:35:43 2007) 提到:
猛。
在gym里，225能蹲到底的人不多。
☆─────────────────────────────────────☆
T8000 (金刚经) 于 (Mon Aug 6 16:38:29 2007) 提到:
真牛，鱼苗居然深蹲、硬拉两大项一天练了？除非是circuit training, 否则分开练效
果比较好，因为都是极耗体能的项目。
☆─────────────────────────────────────☆
HardFi (HardFi) 于 (Mon |
|
d*i
发帖数: 9453 | 33 ☆─────────────────────────────────────☆
BSW (BSW) 于 (Wed Dec 12 17:13:51 2007) 提到:
腰部上面长出来一圈肥肉。
啊晕。。。以前只锻炼胸部的时候都没有
现在开始锻炼腰部，很快就长起来了
怎么办？
其实我吃得能量也不高啊。
☆─────────────────────────────────────☆
manhunt2 (300) 于 (Wed Dec 12 19:33:18 2007) 提到:
和deadlift可没关系.你不是运动量下降就是饭量增加了.
☆─────────────────────────────────────☆
westwind2006 (西风狂舞) 于 (Wed Dec 12 21:59:08 2007) 提到:
弱弱的问一句，dealift是什麽？
☆─────────────────────────────────────☆
sinkingfish (钢炉烧饼) 于 (Wed Dec 12 22:43:00 2007) 提到:
可能是你吃完 |
|
w*********p
发帖数: 7230 | 34 为了6月中的open water打算稍微注意以下身材了，5'11"现在基本稳定在172－175的样子
今天试试拽了拽deadlift，150磅拽了10次，觉得拽15次应该没什么问题，我应该用什
么重量怎么练习呢？
squat/bench press没有人和我一起，可以用器械代替么，区别大么？
如果想减救生圈，是不是还要跑步？游泳效果好么？
新手什么也不懂，麻烦了，谢谢 |
|
w*********p
发帖数: 7230 | 35 谢谢，是不是新手就做DEADLIFT/SQUAT/BENCH PRESS就好了,
这些要多久才能看得到效果？ |
|
h****8
发帖数: 599 | 36 squat, deadlift, bench, shoulder press, bent over row, pull up,dip, barbell
curl这些都要做
8~12周见效，每周3~4训 |
|
w*********p
发帖数: 7230 | 37 是不是要分开做，比如今天deadlift/barbell curl，明天squat/bent over row，后天
....大后天重新开始？
barbell |
|
c****1
发帖数: 5654 | 38 【 以下文字转载自 Weightlifting 讨论区 】
发信人: chen91 (win), 信区: Weightlifting
标 题: squat machine, cable deadlift
发信站: BBS 未名空间站 (Thu Jun 24 19:03:12 2010, 美东)
in order to avoid injury, i have started to try those 2 exercises instead
of pure free weights, any tips? |
|
|
l******l
发帖数: 2679 | 40 Different targeting muscles, can not directly compare.
The one with straight leg works more lower back and hammy, the
one with bent leg is more conventional type, working quads.
There is another type with legs slightly bent but fixed through
out the movement. This is called Romanian deadlift targeting
mainly hips and hamstring. |
|
t**********g
发帖数: 920 | 41 还有deadlift完，我小腿的皮总要被碰破，也很烦 |
|
g**4
发帖数: 863 | 42 这应该是你屁股太低了吧
The fact that your shins are full of bruises is proof that you're
Deadlifting wrong. If your hips are too low, the bar will hit your shins on
every single rep because they're in the way. To make room for the barbell to
travel upwards in a straight line, you simply have to raise your hips so
your shins end up less incline. |
|
t**********g
发帖数: 920 | 43 还是这里牛人多啊，我确实好像喜欢把deadlift朝squat的方向发展，以后注意
on
to |
|
w********w
发帖数: 1550 | 44 昨天deadlift,最后一组260磅，做第一个没事，第二个起的时候，突然腰觉得一闪发痛
，还是完成了动作，没敢做第三个。
之后，又做了5/3/1 pull down, 20分钟跑了2.4迈。但始终觉得腰又硬又疼。今天还是
一样，好处是，坐姿，站姿一下子变得很好。
我试了一下，还可以弯腰，手掌摸地面。这究竟是受伤了，还是达到运动效果的所谓酸
痛？
另外，是不是到这个重量，就该弄个腰带了？ |
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M***y
发帖数: 2252 | 45 这俩安全性没啥大区别吧 deadlift到了大重量弓背就不安全 RDL也一样啊 还容易pull
hamstring |
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O***p
发帖数: 1333 | 46 stiff leg puts much more pressure on your lower back, it's just another
variation of the deadlift, but since most people don't want to risk their
lower back so it's not a common practice. |
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g****c
发帖数: 346 | 47 加了14 Deadlift Tips and Tricks - By Dave Tate |
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t*********r
发帖数: 1822 | 48 对了，我推荐你看看Stronglift 关于deadlift的说明，还是有帮助的。 |
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m*****n
发帖数: 3644 | 49 紫苏能不能讲讲单腿deadlift的技术要点? |
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n*******n
发帖数: 1115 | 50 自从几年前gym里deadlift腰伤后，基本没怎么练过。最近想重新开始。因为怕伤到腰
，我拉起来时候膝盖稍微有点弯曲。照理不是练core的嘛，lower back应该酸，可是第
二天感觉只有大腿后侧有酸痛感，是不是因为我屈膝了，所以没练到core啊。不屈膝有
什么办法可以保护到腰？ |
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