The Over 50 Guide to the Deadlift
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- čas přidán 27. 03. 2022
- The deadlift often gets a bad rap - especially for those of us over 50. We're told that it's too dangerous, that it's bad for our back. But the truth is that nothing could be further from the truth. Properly performed deadlifts will strengthen your back (as well as the rest of your body) and help alleviate back pain.
This video will explain why men and women over 50 should be practicing the deadlift. I'll show you how to safely perform this exercise for maximum benefits.
I’m 71 and just competed in a Powerlifting Meet yesterday. My final lift was 172.5 kg or 380 lbs. My back has felt a lot better training doing deadlifts. I don’t worry about picking up heavy item’s anymore.
I LOVE THIS!!! 💥💪💥
If real YOU ARE A BEAST
Thanks for the comments. I’m still waiting for the official results but my squat was around 264 lbs and bench press 220 lbs. I even have video to prove it! LOL
Congrats. Impressive.@@44ten
That is fuckiNG AWESOME
people are always dropping the bar after the lift, this is why they may eventually hurt themselves outside of poor form. Training the negative or lowering it with extreme control like you are doing is the key to training protection against injury in any lift you do in my opinion.
Absolutely correct, there is a ton of value in the negative portion of every exercise, and the deadlift is no exception.
While there's definitive value in negative reps there's no evidence anywhere in Sports Medicine that dropping the bar after you've just finished your reps leads to any injury stop spreading bro science..bro. Ego and shite technique is how people hurt themselves no matter what their age...lately people have been killed or injured severely because their ego outweighed their commonsense, cheers.
My lower back been hurting before a tiny bit. Watching your video I think I was doing it wrong. Hopefully now I'll be sorted. Good video 😊
I am 64 and I do dead lifts. Proper form is omnipotent.
100% - proper form is key, especially as you get heavier (and stronger)!
Good explanation. Thanks.
At 3:40, a great cue is, don’t move the body unless the bar is moving.
Very nice explanation and delivery!!
Glad you liked it!
Well explained!!
Great video, thank you!!
I'm glad you liked it! 😊
A deadlift is the same if you're 20 or if your 50
Yup!
Great explanation of how to deadlift. Btw, what is the purpose of having one palm in and one out as you hold the bar when you lift? Thanks!
Thanks! I only use a switch grip (one palm in and one facing out) when the weight gets heavy, it helps to keep the bar from slipping out of my hands.
Best que I've learned is to use all legs to get the bar to the knees. Then continue while straightening back. Lower under control.
Not lower under control though
Maybe but I do anyway b/c I workout at home and don't want to go through the floor. So you just drop the weight and start over ?@@robertlevy4613
Definitely lower under control!
I am experimenting with increased volume in my routine and not sure how to fit the dead lift in that routine. I am 61 with a history of a torn disc that many years later still flares up. Not sure if I should even incorporate the deadlift. The classic dead lift looks like more of a back movement and the sumo looks like more legs. Currently do hyper extensions for my lower back and squats for my legs. Do I even need to dead lift?
Sorry for the delayed response! The short answer is no, you don't "need to" deadlift in the classic sense. But think about the functionality of the deadlift - at its core it's simply bending down and lifting something from the ground, and I would submit that you don't want to surrender that ability lightly.
You are absolutely correct that the sumo deadlift keeps you a bit more upright (as does the trap bar deadlift), but you can do deadlifts (hip hinge movement) with dumbbells as well. Another good option is to do single leg deadlifts with bodyweight and then progress to dumbbells.
61 and have to admit, deadlifts scare me. I’ve known people with back pain that was brutal 24 hours a day.
I keep watching this video trying to figure out how to start. I am traveling and currently in Nicaragua for 6 more months. There is nobody in the gym here that can really watch me to check my form.
That's fair - but keep in mind that a barbell dead lift is a very functional movement (think about lifting a bog of potting soil or a grandchild from the ground) - and surrendering that capability should not be taken lightly. Also, the deadlift (like any other barbell lift) is perfectly safe, WHEN DONE CORRECTLY! Deadlits (and squats) get a bad rep sometimes because people do not use correct form when performing the movement. I hope this helps!
Try on a smith machine?
video yourself doing a lighter weight, or even just a PVC pipe or broom, then post on any number of the lifting forums for comment (or send to a coach).
@@garync3810
Great idea ! Any forum you would recommend ?
@@silveredgefitnessI personally feel we squat more than we deadlift for a lot of functional stuff including the things that you describe.
Picking a child up is more mimicked by a goblet squat than to a deadlift imo in which you have to hold a child from the front of your chest and not from under your waist.
I also cant see how lifting 100kg+ of weight as being "functional" in order to lift a 10-20kg child? Id say goblet squatting a 32kg kettlebell would be more functional both in movement and in weight to lift children/boxes/most objects from the floor. That's just my humble opinion. Personally I dont think I ever lifted anything serious in weight (100kg+) in real life in my 62 years on this planet with the exception of doing it in the gym.🤔
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Deadlifting, as well as other resistance training, is the key to a longer life and better quality of life!
Yep, all the functional compound lifts are the way to the fountain of youth!
How do you know if your going to heavy and is dangerous? Or to light?
How about giving us an over 50 full body routine with compound lifts
That's a great suggestion - I'll work on that!!!
I’m 6’1. Do you think a taller lifter should preferentially do the sumo dead lift over other variations?
Hi Keith - I'm 6'2" and prefer the conventional deadlift to the sumo - both are valuable and if you feel more comfortable/stronger with the sumo then definitely do that! The sumo has a tendency to keep us taller guys a bit more upright, and that can take some of the load off the low back. Whatever version you go with (no reason you couldn't use both), make sure you're moving with perfect form and progress slowly!
I’m 6’3” and I like the Hex Bar deadlift.
I am older and have back problems.A few months ago I started doing the deadlift with light weights and my back problems have gotten better. However I am not interested in doing a lot of weight because of my back.
100% - no need to "go heavy" on deadlifts - just stick with moderate loads and make small progressions over time! Don' forget other deadlift variations like single led deadlifts and Romanian deadlifts (I have videos for these on this channel).
I'm 53, skinny and just started deadlifting. Can only manage 50kg so far. I hope to at least lift my own weight of 75kg by next year.
That'a a great goal! Remember, slow and steady wins the race! 💪
What are your thoughts on using a trap bar for deadlifts?
I'm a big fan of the trap bar for deadlifts. It keeps the body a bit more upright and is a better option for some folks!
A trap bar is the safest and most functional way to do it. It leaves your bodies in a neutral position. Your hands are in a neutral position. The weight is completely centered. You’re not leaning forward, trying to grab something a standard to lift is extremely technical if you happen to have short arms or a long torso, it’s very difficult. only people that can master the movement should be doing it otherwise, it can be very dangerous for your back.
Total waste of time
49 still pull 415 all natural
I’m 71 and have started dead lifts
💥💪💥
Opinion on belts?
I did a CZcams on this subject on my podcast channel - you can check it out here: czcams.com/video/4MwSQbuRsus/video.html. Long story short - I love a lifting belt for heavier weights/lower reps for intermediate to advanced lifters.
Good info
Thanks!
Jump to 5:00
So what should someone under 50 do?
Ha, great point! Pretty much the same exact thing. You don't hear the advise to not deadlift that often for younger folks.
@@silveredgefitness Exactly my point. I'm so tired of these tips for some age group vids. Proper training is proper training. Age has very little to do w/ it.
Right on brother!
Hips too low for my liking
Everybody's body is a little different, so finding your idea position is critical!
There are various ways of training and different positions work different things. Variety is key.
Is the deadline for over 50s any different to a deadline for those under.....seems the same😂
Nope - no difference... a deadlift is a deadlift. But they seem to get a bad rap for those of us over 50.
If anyone out here is over 50 and participating in powerlifting. Kudos to you all. Other than that the best advice for someone who just wants to stay strong after 50s there are plenty of exercises to strengthen your posterior chain which are WAY safer.
Such as?
There are no exercises as functional (lifting something from the ground) or as effective at strengthening the entire posterior chain than the properly performed deadlift. It's true that walking is safer than running, an sitting on your couch is safer than walking - but being strong, fit, and capable makes you a healthier human and greatly increases your quality of life.
Deadlifts are perfectly safe, if you do them right. If you don't, you're dead :)
Yep, the key is perfect form before you start adding weight!
Pᵣₒmₒˢᵐ
That looks like a recipe for future pain; you want the bar to drag over your legs, none of this ‘barely touching’ business.
Hmmm... not sure I know what you mean. The difference in bar path between "barely touching" and "drag over" is less than a millimeter.
@@silveredgefitness world of a difference for your lower back and especially as the weight goes up.
expel all farts 1st.or could get messy!
Pro tip!!!💥
Wouldn't be the first time 😂
Wrong.
Wrong.
Wrong.
You can (and will given enough time and reps) hurt your back no matter what form is being used. Bad form speeds up the process as does your physiology, body type, genetics, neurological capacity, etc. On top of that the older you get the more likely it is that you will hurt your back. That's just a plain fact. More wear and tear from just living longer increases the risk of injuries. But injuring your lower back is no small matter. And sometimes these back injuries require surgery to repair and even then in some instances the quality of life is greatly negatively impacted.
So please, stop the lie that the deadlift exercise poses no risks if you use "good form". It is dangerous and should be approached with the caution it deserves.
And on a side note, I do myself deadlift as imo it is the single best exercise for strengthening the posterior chain, back and legs. The thickness it produces in those areas can't really be achieved in any other single exercise. It is high risk and high reward. But you not warning people of the risks involved is reckless and irresponsible..... ✌🏾✌🏾
Gonna have to (strongly) disagree with you. A deadlift is nothing more than picking something up from the ground, and practicing this is in a controlled setting where you can scale and increase the load is an excellent way to strengthen the entire posterior chain and become more proficient at lifting loads from the ground. Practicing and getting strong at the deadlift makes you MUCH less likely to injure yourself when you need to lift something (a grandchild, bag of mulch, etc), and I would strongly suggest that people not surrender this basic human movement lightly.
As far as risk of injury goes - I think if you're constantly chasing PS's and 1 rep maxes, you're probably right, the risk of injury goes up the more you chase heavy weights. But would you reccomend that people over 50 not go for a jog due to the risk of injury (a higher percentage of people experience running injuries than weight lifting injuries)?
There is risk in any physical pursuit - learning to lift with proper form and applying the principles of progressive overload greatly mitigates those risks.
wrong wrong wrong... why in your defintion would you personally do deadlift if you are going to hurt yourself eventually??? lol.. you have obviously no idea of biomechanics.. not too mention the hypocricy :P
Fearmongering. @Michael.Miles1 has no evidence for his statements.
If you deadlift for years and years you may develop back pain at some point. Spoiler alert: If you sit on your butt for years and years you may develop back pain at some point. Everything you do comes with a risk of injury but deadlifts are not high risk exercises. Be smart about it and you will have fewer back problems if you regularly deadlift than you will if you do not regularly deadlift.
I am 52 and have been deadlifting heavy for decades. I know other older lifters, some who have been lifting for decades and some who are new to the sport, and they have all benefitted from deadlifts.
The deadlift is a fools errand. Doing light deadlifts is ok but if you put a substantial amount of weight on the bar you are putting tremendous shearing and compression forces on the spine. The intervebral discs are very prone to rupture as you get older. It also is dangerous with regards to bicep rupture if you use a mixed grip. The deadlift is a crappy leg exercise, a crappy back exercise. There are much more productive and safer exercises for those muscle groups. Be smart and forget the deadlift.
"Be smart and forget the deadlift" huh? This is quite possibly the most functional human movement (along with the squat). I agree that you could make a case for not going for one rep maxes as we get older - but forfeiting the ability to lift something from the ground doesn't sound like strong, healthy aging to me. Weak posterior chains are more injury prone, and I'm personally gonna do them for as long as I can (I'm 59 now).
The over 50 guide to destroying your back
Nope - a strong back is an injury resistant back and a weak back is more injury-prone! Deadlifts - when done with correct form, volume, and intensity are a great way to insure you have a strong healthy back for life!
I’m 65 and weigh 181 , I do Deadlifting the proper way for years, Never have I Hurt myself, I have a good Strong Back, Competing Next Year and Hoping to get 405.
full then switch to hook then straps mfers
lol just lift mfer