I'm in love with my New Barbell: Deadlift Eccentric Question

chaddukes · 05-11-2009, 08:57 PM

I'm so happy. I got a new barbell (my first) on Saturday. Tonight was the first time that I had a chance to try it out. Since, I love deadlifts (and I don't have a squat rack, bench, or spotter) I decided to see if I could figure out my 1RM on deadlifts.

I had never lifted above 230lbs. before, and as some of you know that was on a basterdized cable pull version of a deadlift. So, after warming up, I did a few pulls at 135 to really try to groove the motion. Then I went to 205 and just kept adding weight 20 pounds at a time, then 10 pounds at a time.

I was so happy to pull 305! I didn't try to go any higher!

I weigh 180 right now so 305 is well over 1.5 times my weight, and nearly twice my lean body mass. I know its nothing amazing to anyone here, but its amazing to me. Over the last year I've lost 65lbs, and managed to make huge gains in my overall strength. I never thought I'd lift 305lbs of anything!

Lifting with a barbell is so much easier on the back! One question however. I noticed that I had some trepidation with the eccentric part on the heavier weights. I don't want to just drop the weight on my concrete floor. But I found that lowering the weight I wanted to bend too far forward at the hips putting a lot of pressure on the lower back. But, to bend at the knees seemed to put my knees in the way of the weight. Does this make sense? It seems logical to simply lower the weight along the same path that you lifted the weight. But, that seems easier in word than in deed. Any advice?

LisaS · 05-11-2009, 09:05 PM

If you're not going to drop it, you put it down the same way you pick it up only backwards.
Stand at lockout and stick your butt backwards as the bar lowers down your thighs, always touching. When you get to just below your knee, you can bend your knees to let it slide down your shins to the floor.

If you have trouble with the first part - practice RDLs as they only work that motion from just below knee to lockout and back again.
If you need to practice the butt out motion - stand a few inches in front of a wall, stick your butt back to touch it, step forward an inch or two, repeat, repeat, repeat until you are all the way down.

chaddukes · 05-11-2009, 09:50 PM

I think its the putting the butt back motion that I was missing. I think you're right. I'm trying to lean over instead of putting my hips back.