best bench and deadlift tips

[CoopDawg]

I would like to know you guys tips and techniques on the bench press and and deadlift. Such as the best ways to keep from hurting the back in the deadlift, and The best form to hit the bench press. Thanks ahead of time i know i will get some good answers.

[BendtheBar]

I'll get you started with some videos. Watch these and let me know when you're done. Then I'll give you my basic setup spiel...

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[kman025]

DL- sit your ass down. keep your head up. start the pull lifting with legs and back simletaneously(sp). keep abs tight, if wearing a belt push against it. PULL THAT ****ER UP YOUR LEGS! (most imortant thing IMO, it will keep form good). Once you get it up over your knees, shoot your hips through and lock it out.

Bench- mine sucks!, but this is what helps it not suck as much.... set up- get your feet planted. get an arch. push your upper back into the bench. unrack the weight and keep everything tight. grip the **** out of the bar and try to "pull the bar apart" to activate back. drive your heels into te ground, it will activate all the stableizers and get leg drive going. think of pushing yourself into the bench (really pushing the bar up).

[DocColossus]

Single best advice for the dead lift: don't do it yet! In my opinion you're not ready for such a lift, it takes its toll and should be practiced by experienced lifters. What you can do is watch Steve's videos, grab a broomstick handle and practice with that! This combined with proper stretching and foam rolling will have your body physically ready for the challenge of such a compound movement when the time comes to o it.

[gaspers04]

I concur with Doc. Build the muscles, learn the mechanics of the deadlift first. Bad form in the beginning can side line you for a long a$$ time.

[kman025]

Originally Posted by gaspers04

I concur with Doc. Build the muscles, learn the mechanics of the deadlift first. Bad form in the beginning can side line you for a long a$$ time.

some how i'm avoiding this... my forms not that good, used to be even worse. also i've been DLing much less than a year (started in early december-ish). I'm sure its not the best thing to go from not DLing to DLing 400+ in that time

[CoopDawg]

Originally Posted by BendtheBar

I'll get you started with some videos. Watch these and let me know when you're done. Then I'll give you my basic setup spiel...

Must Watch Instruction Videos

Must See Videos

Must Watch Instruction Videos

i watched bro very interesting

[gaspers04]

I'm not speaking for Doc, Nothing is injury free and I do know that, but all that is meant is learn the correct form, build some stabilizer muscles from accessory lifts, ask questions and get some qualified input. I feel that if you overload what your body can handle combined with bad form and a lil' ego you can be in for a long haul on the road to recovery. Learn the basics, know your limits and you'll have a better chance a successful lifting future.

[CoopDawg]

Thanks guys

[BendtheBar]

How much did you deadlift on your first workout? I would start with 135.

Get your feet halfway under the bad (from a side view, not looking down). With your butt slightly up, bend down and grab the bar. You can have your toes pointed slightly out, but really no more then a 45 degree angle.

Now, sink you butt until your shins touch the bar. Lock your arms (very important), tighten your traps and back, and thrust out your chest, and stand up with the bar.

Don't pull the bar up, stand up with the bar. Pulling on the bar will often cause you to jerk your arms and raise your hips.

Just get into position and stand up.

You want your back to remain pretty much in the same position throughout the entire lift.

And whatever you do, don't think about pushing with the legs. The deadlift is NOT a leg press.

I hope this helps.