{"id":107,"date":"2019-01-03T01:28:36","date_gmt":"2019-01-03T01:28:36","guid":{"rendered":"http:\/\/www.ronpaille.com\/blog\/?p=107"},"modified":"2019-01-03T01:28:36","modified_gmt":"2019-01-03T01:28:36","slug":"deadlift-how-to","status":"publish","type":"post","link":"http:\/\/www.ronpaille.com\/blog\/deadlift-how-to\/","title":{"rendered":"Deadlift &#8211; How To"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/media.gettyimages.com\/photos\/deadlift-exercises-on-cross-training-picture-id917907290?k=6&amp;m=917907290&amp;s=612x612&amp;w=0&amp;h=cLNtCC6hI2cyePMmkANvNdm004QJ5W79KfvISKndWQk=\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Okay, I am far from an expert on how to do deadlifts.  I started lifting in my mid twenties and continued bodybuilding into my thirties.  Strange as it may sound, I never performed a deadlift until about 5 months ago.  All the gyms I belonged to over the years(I will do a separate post about them), did not have people doing deadlifts.  I had a workout partner for quite a few years and we thought we were doing all the right exercises: bench, squats, lat pull downs, etc.  Everything except the deadlift!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Gold&#8217;s Gym I belong to now has two platforms specifically for deadlifting and Olympic exercises.   So I watched and learned.  Then I scoured Youtube for instruction there.  I guess I did not want to hire a personal trainer.  I started deadlifting with 95lbs for 10 reps, I felt like a kid in a candy store, it was great trying a totally new exercise.  I really felt my hamstrings for a couple of days.  Deadlifts will help my squat I am sure.  A month later 135 for 10 reps, eventually getting to 215 for two reps.  I really wanted to take it slow, no injuries!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now I want to take this to the next level, adding weight to my lifts, and have finally found a couple of videos that will get me there &#8211; without injuries.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The first is by  Alan Thrall, one of my favorite guys making training videos, love the humor!:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> <iframe loading=\"lazy\" title=\"How To Deadlift: Starting Strength 5 Step Deadlift\" width=\"525\" height=\"295\" src=\"https:\/\/www.youtube.com\/embed\/wYREQkVtvEc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Line up 1&#8243; away from the barbell<\/li><li>Bend over and place hands on the barbell &#8211; do not move the barbell <\/li><li>Bring your shins up to the barbell(this will put your hips in the correct position)<\/li><li>Squeeze your chest out, drive your knees out against your elbows<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">The second is from another favorite,&nbsp;Joe DeFranco:<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Deadlift: Joe DeFranco&#039;s 4-Minute Guide\" width=\"525\" height=\"295\" src=\"https:\/\/www.youtube.com\/embed\/3IrGcJtV79o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\"><li>Perform a hiphinge<\/li><li>make like you have a double chin<\/li><li>Take the slack out of the bar (use 134lbs of tension with 135, wait until you hear the click<\/li><li>Force knees out into arms<\/li><li>Do not over-arch your back &#8211; stay strait at top<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Okay, I am far from an expert on how to do deadlifts. I started lifting in my mid twenties and continued bodybuilding into my thirties. Strange as it may sound, I never performed a deadlift until about 5 months ago. All the gyms I belonged to over the years(I will do a separate post about &hellip; <\/p>\n<p class=\"link-more\"><a href=\"http:\/\/www.ronpaille.com\/blog\/deadlift-how-to\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Deadlift &#8211; How To&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9],"tags":[13],"class_list":["post-107","post","type-post","status-publish","format-standard","hentry","category-bodybuilding-weightlifting","tag-deadlift"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/posts\/107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/comments?post=107"}],"version-history":[{"count":3,"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/posts\/107\/revisions"}],"predecessor-version":[{"id":110,"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/posts\/107\/revisions\/110"}],"wp:attachment":[{"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/media?parent=107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/categories?post=107"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.ronpaille.com\/blog\/wp-json\/wp\/v2\/tags?post=107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}