Lifting Technique on Squat and Deadlift

**udo** · Posted On: 10/09/2003 5:16pm

Can anyone give me good tips on how to execute these 2 lifts properly and how to know that I am doing them properly? I want to make sure that I am doing them right so that I don't hurt myself.

For example, one question I have is how far over my feet should my knees go when I squat? I have also had problems with the bar banging my shins when I deadlift.

**HAPKO3** · Posted On: 10/09/2003 5:40pm

You may want to talk to a personal trainer, or someone who has lifting experience in person. Both of those excersizes will really **** you up if you don't do them right, and I would not trust instructions over the net if I was you.

**udo** · Posted On: 10/09/2003 9:29pm

Ok. That sounds like a good idea. Someone at my gym suggested that I buy the book "Power to the People" by Pavel Tsatsouline. Is that book a good buy?

**Ronin** · Posted On: 10/10/2003 7:06am

Personal instruction is the ONLY way when it comes to powerlifts like the squat and deadlift.
You have to be SHOWN the move and the way yod do it has to be SEEN by the instructor.
Start of light to get used to the movements.
But those 2 are some of the best exersices, for sure.
You can also add the dip ( weighted) and chin ups.
Compond moves like that are the best.
Careful not to over train, especially if you are doing martial arts and sumplementing that with weight training.
Remember and focus on what is primary and what is secondary.
Also the stronger you get, the more rest you will need to recover from workout to workout.
Hope that is helpful.

**lechuza** · Posted On: 10/10/2003 10:33am

I agree with what was said before: get advice from a trainer in person...but one thing for sure is when you do these lifts, you need to keep your back/spine straight. You can do this by picking a spot on the cieling and stare up at it while lifting--this will ensure that you keep your spine straightened out.

Buy, yeh, consult a trainer if you've never done these lifts intensively before.

<hr>"There are some enterprises in which a careful disorderliness is the true method."

**shironinja** · Posted On: 10/10/2003 10:58am

One of THE most important things for not causing damage to your knees is not letting them go ahead of your toes.

I mean that in order to do squats your legs will have to bend. But you should keep the weight on the MIDDLE part of your foot. If you let that weight go to your toes then you will be leaning forward and your knees will be ahead of your toes. That's bad form and hard on the knees.

I just checked and the most comprehensive guide to squats I could find is here. Read this as WELL as getting a personal trainer if at all possible.

http://www.athleticadvisor.com/Weight_Room/squats.htm

**FingerorMoon?** · Posted On: 10/22/2003 11:57pm

Personal instruction is always best.
However, if you want a book:

'Power to the People' by Pavel is a good book, you can buy it in print and digital from from www.dragondoor.com.
It doesn't cover many lifts though and is a specific program, rather than just technique book.

The best book I think for lifting technique is:
http://www.hardgainer.com/insiders.html

You'll never have to buy a technique book again.

**EGAD** · Posted On: 10/28/2003 2:04am

Squats:

http://www.exrx.net/WeightExercises/...s/BBSquat.html

Deads:

http://www.exrx.net/WeightExercises/...gDeadlift.html

These links are as good as I can find on the net, the website as a whole is above average also, with more empirical support than I'm used to seeing online.

Cheers,
Paul

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