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i had a flat spot after doing singles incorrectly trying too
Here's my 'for what it's worth' idea regarding deadlifts.
I'm talking purely from personal experience, subjectively with how I progressed and anecdotally with how people I know have progressed. Deadlifts are one of those exercises where getting it right is often easy at a medium weight (at least initially). The best way of going about this is to read up online and get a good idea from some reputable sources on what constitutes a good deadlift. Secondly, get an idea of what it looks like and the mechanical way your body moves during the lift, and finally ensure that's what you're doing (through video or a good spotter watching you etc).
I found it very difficult to do this at low weights. Mainly because there wasn't that force pulling me down and I didn't have incentive to lift a weight that I couldn't curl (which I found confusing). I also found that the bar was too close to the ground making the pull awkward (but you can rectify this by either lifting the bar/plates on top of something or doing rack pulls (lifting from a cage where the bar is slightly off the ground).
Obviously your results may vary dependant on how strong you are / what your body composition is, but to answer your question (in a long rambling way! ~ sorry) a) No that's not too much - subjectively, b) I actually find a heavier weight, when you feel you can handle it, the best way to go.
And that feeds into why I feel doing high repetition deadlifting isn't too great.
For deadlifts themselves, I'd focus on a few things that you'll likely pick up from a bit of research and/or trial and error yourself when you get comfortable.
1) Try to open up your chest so you sit lower, prior to lifting. I see heaps of people bend over the bar and it puts you into a position where you end up levering the weight up (difficult to articulate this just with writing)
2) Don't make the start of the movement all hips and then back. Ideally it should be a smooth movement. At heavier weights and 1RM etc that goes out the window a bit, but you shouldn't lift hips then pull your back back (similar to 1.)
3) Intra abdominal pressure. You want to be braced through your core when you're lifting which assists in keeping your back straight. You don't want any lower back rounding and this will assist this. Personally, I hold breath throughout the movement.
*s**t, edit!:
I think deadlifting 3 times a week is excessive. Even twice is a lot. I mean if you're deadlifting 20kgs then it's not going to do you any harm, but it's one of the most taxing things your body can do. Ideally it's the movement that allows you to lift the most amount of weight in the gym of any exercise. Beyond any reasonable starting period, I think deadlifting more than once a week is rough. But don't take my word for it, you can see for yourself and do some research. Good luck
Here's my 'for what it's worth' idea regarding deadlifts.
I'm talking purely from personal experience, subjectively with how I progressed and anecdotally with how people I know have progressed. Deadlifts are one of those exercises where getting it right is often easy at a medium weight (at least initially). The best way of going about this is to read up online and get a good idea from some reputable sources on what constitutes a good deadlift. Secondly, get an idea of what it looks like and the mechanical way your body moves during the lift, and finally ensure that's what you're doing (through video or a good spotter watching you etc).
I found it very difficult to do this at low weights. Mainly because there wasn't that force pulling me down and I didn't have incentive to lift a weight that I couldn't curl (which I found confusing). I also found that the bar was too close to the ground making the pull awkward (but you can rectify this by either lifting the bar/plates on top of something or doing rack pulls (lifting from a cage where the bar is slightly off the ground).
Obviously your results may vary dependant on how strong you are / what your body composition is, but to answer your question (in a long rambling way! ~ sorry) a) No that's not too much - subjectively, b) I actually find a heavier weight, when you feel you can handle it, the best way to go.
And that feeds into why I feel doing high repetition deadlifting isn't too great.
For deadlifts themselves, I'd focus on a few things that you'll likely pick up from a bit of research and/or trial and error yourself when you get comfortable.
1) Try to open up your chest so you sit lower, prior to lifting. I see heaps of people bend over the bar and it puts you into a position where you end up levering the weight up (difficult to articulate this just with writing)
2) Don't make the start of the movement all hips and then back. Ideally it should be a smooth movement. At heavier weights and 1RM etc that goes out the window a bit, but you shouldn't lift hips then pull your back back (similar to 1.)
3) Intra abdominal pressure. You want to be braced through your core when you're lifting which assists in keeping your back straight. You don't want any lower back rounding and this will assist this. Personally, I hold breath throughout the movement.
*s**t, edit!:
I think deadlifting 3 times a week is excessive. Even twice is a lot. I mean if you're deadlifting 20kgs then it's not going to do you any harm, but it's one of the most taxing things your body can do. Ideally it's the movement that allows you to lift the most amount of weight in the gym of any exercise. Beyond any reasonable starting period, I think deadlifting more than twice a week is rough. But don't take my word for it, you can see for yourself and do some research. Good luck
Ok. Best advice is to use chalk. I can do 110kg no chalk and static hold 220kg for 5 seconds with chalk
