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Barbell Anyone do light deadlifts for overall health reasons?

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Dimel deadlifts and suitcase deadlifts are both great lifts that lend themselves to lighter weights.

IMO, the suitcase DL is very underutilized. To me, it feels more like half a heavy deadlift than a light deadlift. I once went though an extended period where I was doing no full DLs, but worked up to a 220lb suitcase DL and was doing a lot of KB ballistics. I was still able to comfortably pull 445lbs on a trap bar when I tried it as a test.

Don't be afraid to use straps (or perhaps a weightlifting hook grip if you are already familiar with it), since the rotating bar will want to roll out of your hand. I use Schiek 1000DLs dowel straps (about 25 USD) and Schiek 1900 Ultimate Grip straps (about 40 USD). Both provide a really secure grip and are easier to get a tight grip on the bar with than traditional straps. BTW, I often use straps for heavy 1-arm KB swings, which I think is also an underutilized combination.

It's also important to find the right balance point for gripping the bar. A very slight shift can make a big difference, and when the balance is off the lift becomes much harder and unpleasantly awkward. After I set my grip and stance for my first rep, I do a test pull just off the floor to make sure I have it right.

As far as protecting the floor, the possible solutions are bumper plates and/or a lifting surface of 3/4" horse stall mat, optionally with a sheet of plywood underneath . I used a stall mat over thin indoor/outdoor carpet over concrete for many years with no damage to the concrete. Now I have a stall mat over plywood on a carpeted wood floor. You don't need a fancy lifting "platform" like gyms have for dropping olympic lifts from overhead.
 
Indeed! It is both a science and an art, my friend.
And it takes a long time to get good at it, like everything else.

I got my 5 year participation award today on these forums. That means it's over 5 years I've been doing S&S. Still learning how to do it better.
 
Okay, I'll do that. I was getting pretty "okay" with deadlifting a few years ago. I got pretty close to 400lbs but was still placing the bar back down gently on the floor.
My entire garage is covered with the 1/2 mats as I have a full gym setup, and I also park my car on one side when not training (sometimes I leave it there too depending on that session). At 4200 pounds the car doesn't even make a mark or dent. I think you're safe dropping your weights on them unless you're really really strong and lifting more than that. ? I'd say the flooring was the most expensive part of my setup as a single purchase item, but has been more than worth it. But you could probably just make a nice dead lift area with out having to cover everything.
 
My entire garage is covered with the 1/2 mats as I have a full gym setup, and I also park my car on one side when not training (sometimes I leave it there too depending on that session). At 4200 pounds the car doesn't even make a mark or dent. I think you're safe dropping your weights on them unless you're really really strong and lifting more than that. ? I'd say the flooring was the most expensive part of my setup as a single purchase item, but has been more than worth it. But you could probably just make a nice dead lift area with out having to cover everything.
I can lift more than that because I am bad at math.
 
@Kozushi, to be completely clear, the bar is 7' long and the typical mat is 6' long, so the bar's ends will stick off a little, but it works just fine for me. If you lifts lots of thick plates, e.g., bumpers, you may wish to invest in a second mat.

-S-
 
Did some butt pump sumos today.

Super light (60 kg) but high rep.

I wanted to try it as an activation / primer before double KB swings.
 
I've recently started the Light Weight / High Rep Deadlifting Protocol from Return of the Kettlebell (with Kickstand Deadlifts).

I'm really enjoying it!
It reminds me a lot of the Slow Twitch Protocols.
 
Romanian deadlifts. It’s a great movement, uses less weight, builds a ton of muscle, and you never put the bar in the floor. It’s my go-to movement when I’m at a commercial gym and can’t make noise. It’s also great all on its own as your main hinge movement.
 
I never did much in the way of deadlift volume but when the gyms closed and all I had was a bar at home, I started to do more volume. I tried Jim wendlers BBS with deadlifts starting at around 40% of my max. That's 10 sets of 5. Felt super light and I added 2.5kg a week. Now I don't know if it was the best method but my deadlift max went up and my fatigue resistance and, I think, hypertrophy. Unfortunately so did my appetite. I'm now doing something else but I will go back to that in the future when I re-focus on deadlift.
 
Not sure if this is related, but I did deficit sumo deadlifts with a kettlebell as some light 'rest day' exercise (standing on two stacks of bumper plates): Made my knees feel great and my quads are lit-up.

Like squats, deadlifts don't have to be heavily loaded to be beneficial.
 
deficit sumo deadlifts with a kettlebell
My issue with deficit sumo deadlifts with a kettlebell is that it's easy to turn the movement into a squat. Not that this is necessary bad exercise but it's worth mentioning, I think.

-S-
 
My issue with deficit sumo deadlifts with a kettlebell is that it's easy to turn the movement into a squat. Not that this is necessary bad exercise but it's worth mentioning, I think.

-S-
Absolutely; it's a very 'squatty' movement if your feet are elevated enough.
 
Absolutely; it's a very 'squatty' movement if your feet are elevated enough.
That's the challenge if you want to preserve it as a deadlift. You can turn it into a squat just by putting the bell down far enough towards the back.

-S-
 
That's the challenge if you want to preserve it as a deadlift. You can turn it into a squat just by putting the bell down far enough towards the back.

-S-
This has got me wondering: At what point does a deadlift variation become a squat variation? If the hips are lower than the knees in the start position (not counting 'dynamic starts') then I'd call it a squat for sure, but maybe around 90 degrees is where it starts to transition from one to the other?
 
This has got me wondering: At what point does a deadlift variation become a squat variation? If the hips are lower than the knees in the start position (not counting 'dynamic starts') then I'd call it a squat for sure, but maybe around 90 degrees is where it starts to transition from one to the other?
If you maximally load your hips, you'll find a stopping point. Go lower than that and your knees will start coming forward as your hips lower.

-S-
 
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