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Deadlift advice

rimma

By rimma
in Bodybuilding & aesthetics

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rimma Senior member

rimma

Posted
Posted
There is actually a fair bit in the DL that you can improve. I took 18 months or more to 'rebuild' mine before having it habitual so I could just grip & rip.

Happy to explain what I learnt (alongside Nickoli) in another thread if anyones keen - if so start a thread?

Alright Nate, topic started!

now lets hear these pearls of wisdom please.

If Nickoli is that fullah with the 300kg+ deadlift then this should be pretty good :grin:

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EMC Senior member

EMC

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Posted

ive recently experimented with a wider stance and setting up lower. i feel there is a lack of tension and i think this is due to having smaller hips. i have super long arms and a super thin waist so i need to set up narrow and high to get the tension i need. for me that means i need to use alot of back and put alot load of tension in my traps and hams.

its all about learning your own mechanism and maximizing the amount of tension you can produce before you break off the ground. when you do break off the ground you need to apply as much speed as possible while maintaining a strong posture to execute the lift. because if you break off the ground fast but instantly break your back that bar isnt going no where or maybe it will but so will you on a stretcher out of there!

youll see the best deadlifters in the world set up the same. grip bar bend knees chest up(in that order). the lift has already begun before they even break the bar. (applying tension)

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Big john Veteran member

Big john

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just grab the bar and rip the f*cker up :twisted: Recently Ive tried to use alot more quad drive to get the inital pull going and then using the hips to do the rest. I really should be pulling sumo but thats cheating :lol:

PB a wheel a side yet bro? :pfft: :pfft: :twisted:

Everyone takes to deads dif, not everyone can just grip and rip bro. I guess it all depends where yr sticking point is, ie if your weak off the floor try deficets on a 2 inch block. if you check out Frys clips youll see hes quite patient off the floor then just explodes up. just my 2c

as for sumos.............*shiver*

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nate225 Veteran member

nate225

Posted
Posted

I'm gonna summarise this 'cos I've got a job to hold down! And the NZBB servers due to crash in 15 mins! :grin:

When I started PLing at 16 or so my DL was my best lift at around 140kg. No surprises I was 5'9" at 65kg soaking wet (from memory I could squat 120 & bench 75 or so). It remained this way for a while until I was around 95kg (5 or 6 years later) when in a suit (old suits, not really comparable to Titans & Inzers of today) I managed 250kg squat, which equalled my DL at the time.

A few years later when I had taken a year off training seriously (bodyweight was back at 92ish & my motor had grown!) I came back to PLing & swapped to WSB. My lifts were well down but progressed well in BP & Squat (having moved to a wide stance). My DL went backwards, as low at 230 in comps...... I tried everything I could think of (rackpulls, deficits, more DLs, less DLs, Shrugs, Rows, pullthroughs, goodmornings, semi-roundback technique, sumo) to no avail.

In 2005 I posted this on PH:

Deadlifts......

Ive got a case of biomechanical issues with my deadlift!

I had swapped to the semi-round back, 1/4 squat style of deadlifting about 6 months ago (at first without reallising it and then I started concentrating on doing so). To cut a long story short the technique really didnt do anything for me - in fact my dl was less than it had been yet my squat (and overall strength) was a hell of a lot better!!

I went back to basics after talking with Derek, Phil & JB and damn was it scary! Felt terrible starting so low, my ass kept rising too early causing me to struggle at the top, hips didnt seem to be driving through.

I couldnt get the hang of how I could do this right - no matter how much Phil & JB told me what I was doing! It seemed like the change in technique threw all my recruitment patterns out & my brain couldnt tell my body what I wanted it to do!! The video cameras gonna have to come out to sort this one out! I've also decided to practice form without a bar in front of a mirror as often as possible, maybe its akin to the adage it takes a thousand times to master a new skill but five thousand to break a bad habit!

Squatboy, I would be interested on your thoughts on this one. Also anyone else who's had to retrain a lift through a change of technique (I did this with BP but the transition there seemed very easy).

I guess its just a matter of time under the bar so to speak that will remedy this but any ideas that may help would be appreciated.

Train Hard

Nate

Anyhow (& I'm running out of time) it took my about 18 month to rebuild the DL. I went to a good physio & explained the problem and we worked on recruitment patterns. I dropped the weight back & concentrated on sets & reps as suggested by Nickoli (over the WSB Max Effort & DE Speed pulls we had done).

The biggest things I learnt were:

* Engage the quads

* Drive through the heels

* Start the midnight manuvere early (as bar hits mid shin)

The midnight manuvere is easy - its about driving the hips through - (boys - think doggy style and really driving with the hips & glutes! :grin: ).

When you see Nickoli DL sub maximal weights its easy to see, he flies through the lockout and almost looks like he hyperextends as he lockouts so fast.

This technique helped me get past the issue I was having with getting weights stalling or hitching on my quads. Now (as when I started DLing at 16) if the weight moves passed my knees I've got that lift, rather than failing at lockout.

Sorry really brief & missed half my points but run out of time - will add to this later. Oh yeah - beat my 250 PR and moved to 270 in comp. Looking to continue & get that elusive triple BW 300!

Some references of use:

Biomechanical Analysis of the Deadlift. Martyn Girvan (aka Squatboy)

http://www.elitefts.com/documents/biome ... _of_dl.htm

The DeadLift Training Series by Louie Simmons No1, 2, 3

http://www.powerhousegym.co.nz/gymforum ... hp?tid=476

http://www.powerhousegym.co.nz/gymforum ... hp?tid=477

http://www.powerhousegym.co.nz/gymforum ... hp?tid=487

Training for Deadlift vs Training Deadlifts

http://www.powerhousegym.co.nz/gymforum ... hp?tid=182

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