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Post by gti steve on Apr 12, 2007 15:03:05 GMT -5
my weak point on deadlift (as with many other people) is right off the floor. is there any way i can work on this? i know there are thousands of websites out there that have info on it, but i would rather learn from you guys. research is research, but hearing it from actually experienced users is better for me.
what i have been doing is starting the deadlift off the rack about knee height, then i walk back and drop and start the set. i find this to be more effective. any other advice?
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Post by RUBICON19 on Apr 12, 2007 15:47:00 GMT -5
The only way is to do deads off the floor. Do you warm up properly? Increase weight each deadlift workout properly? Eat properly for that day?
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Post by beckie on Apr 12, 2007 17:21:49 GMT -5
the way I learnt these deads is breaking them down into 3 steps,the pull,the drive and then the finish. For me the pull was always going to be the weakest because of my prior lower back injuries so I had to make sure all the accessory or stabilising muscles were strong too. this meant doing work on glutes,lower back and core and also stretching my hams,calves and lower back regularly. I would suggest that you just practise the pull maybe on a seperate day and try and build up some power that way...
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Post by Tim Wescott on Apr 12, 2007 17:50:45 GMT -5
Two words:
POWER CLEANS
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Post by Tim Wescott on Apr 12, 2007 17:51:36 GMT -5
Do the power cleans in an explosive manner,and this should help your initial pull off the floor.
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Post by TNA on Apr 12, 2007 18:15:35 GMT -5
Steve, I agree with what's been said. However, you've may also want to try the deads without shoes. I'm not kidding. It's an old school technique that I've been using for a couple of months now. I find it keeps your heels down and makes the initial lift a lot easier. Like Randy said, start light and increase each workout but try it without shoes.
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Post by Tim Wescott on Apr 12, 2007 18:22:15 GMT -5
Good point Terry.......back in the day we used to deadlift in socks or gymnastic slippers.....flat soles.
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Post by Tim Wescott on Apr 12, 2007 18:28:11 GMT -5
Since Vince Anello pulled over 800 pounds,I thought I`d ask him but he was offline........best deadlifter ever..........I copied this post from Vince over at Iron Age:
"We used call them ankle deadlifts.Would stand on platform so bar at bottom was touching the instep.Would take the bar from on powerrack,slow negative to bottom ,deadstop and then pull.The negative would keep the lower back tense.Pulling with the lowerback not flexed may cause injury.It really helped the strength of pull off floor".
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Post by youngblood on Apr 12, 2007 18:45:50 GMT -5
i have been doing is starting the deadlift off the rack about knee height, then i walk back and drop and start the set. i find this to be more effective. any other advice? This is EXACTLY why starting off the floor is so hard for you. You're not doing them off the floor to begin with, so your body has no reason to get stronger in that area. If you do deads, you should always lift off the floor, unless you're doing rack deads, because you're having trouble locking out the lift. Remember this credo: "The Body becomes it's function." Meaning, if you use a hammer, you develop callouses on your fingers-not the inner thigh. In other words, if you do not give your body a reason to get stronger off the floor (by taking the bar off a rack you are doing this), there is no reason for it to be stronger off the floor.
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Post by Tim Wescott on Apr 12, 2007 18:53:29 GMT -5
Real good point YB.
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Post by mrky03 on Apr 12, 2007 19:33:19 GMT -5
I used to have the same problem Steve. I was doing my deadlifts in a touch and go style, if I could break the bar loose from the floor I could finish the lift.
Then I started doing them with a dead stop between each rep, let the bar come to a complete stop on the floor between each rep. It made me use less weight at first but after several months of training this style I no longer had a problem with pulling the bar from the floor!
Like YB. said, your body does become its function!
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Post by RUBICON19 on Apr 12, 2007 20:10:54 GMT -5
i have been doing is starting the deadlift off the rack about knee height, then i walk back and drop and start the set. i find this to be more effective. any other advice? This is EXACTLY why starting off the floor is so hard for you. You're not doing them off the floor to begin with, so your body has no reason to get stronger in that area. If you do deads, you should always lift off the floor, unless you're doing rack deads, because you're having trouble locking out the lift. Remember this credo: "The Body becomes it's function." Meaning, if you use a hammer, you develop callouses on your fingers-not the inner thigh. In other words, if you do not give your body a reason to get stronger off the floor (by taking the bar off a rack you are doing this), there is no reason for it to be stronger off the floor. WELL SAID!
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Post by gti steve on Apr 12, 2007 21:34:07 GMT -5
Excellent advice guys. what i have been doing is each rep, i pause, readjust my body making sure im tight all the way thru and then i pull. i can 315 conventional off the floor for 1-3 reps, depending on the day and i can pull 315 for about 7-10 doing sumo. so there has to be some kind of mechanical flaw thats im not working on that my conventional is so low.
i been doing rack pulls and i find that now at the top portion of the movement i can lock out with out any problem.
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Post by gti steve on Apr 12, 2007 21:57:17 GMT -5
is the whole thing with no shoes about reducing the distance the bar has to travel?
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Post by cuts280 on Apr 13, 2007 3:35:14 GMT -5
Steve, I agree with what's been said. However, you've may also want to try the deads without shoes. I'm not kidding. It's an old school technique that I've been using for a couple of months now. I find it keeps your heels down and makes the initial lift a lot easier. Like Randy said, start light and increase each workout but try it without shoes. Wow!! Great info Terry....Troponin aka Justin Harris does the same in his video Project Superheavy weight when doing heavy deads off the floor. Good luck Stevo
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Post by cuts280 on Apr 13, 2007 3:37:23 GMT -5
i have been doing is starting the deadlift off the rack about knee height, then i walk back and drop and start the set. i find this to be more effective. any other advice? This is EXACTLY why starting off the floor is so hard for you. You're not doing them off the floor to begin with, so your body has no reason to get stronger in that area. If you do deads, you should always lift off the floor, unless you're doing rack deads, because you're having trouble locking out the lift. Remember this credo: "The Body becomes it's function." Meaning, if you use a hammer, you develop callouses on your fingers-not the inner thigh. In other words, if you do not give your body a reason to get stronger off the floor (by taking the bar off a rack you are doing this), there is no reason for it to be stronger off the floor. Great point YoungBlood.
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Post by Tim Wescott on Apr 13, 2007 3:53:30 GMT -5
is the whole thing with no shoes about reducing the distance the bar has to travel? No,pulling flat footed keeps you from stepping backwards or forwards during or after a heavy lift, and decreases any leverage a shoe might cause...........also makes for a more solid base.
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Post by gti steve on Apr 13, 2007 7:23:34 GMT -5
Great advice guys!
Justin Harris and Steve Kuclo, i always watch their videos. they are hella strong. i was doing research on doing speed pulls. doing like 50-60% max and doing high volume, very low explosive reps. so like 10 sets of 1, exploding off the floor.
im going to give the no shoes a try next time around and see how it goes.
everyone, as always, thanks for the great tips! knew i could count on ya!
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Post by TNA on Apr 13, 2007 8:41:31 GMT -5
is the whole thing with no shoes about reducing the distance the bar has to travel? Not really. It forces you to keep your heels flat and therefore forces the bar against your shins a lot better.
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Post by Rich on Apr 13, 2007 9:10:29 GMT -5
One thing that has not been mentioned that makes a huge difference for me is weighted hyperextensions. I'll do deads for 4 weeks, then switched to weighted hypers for 4 weeks, then back to deads, and so on. When I come back to the deads after 4 weeks of weighted hypers, I'm always much stronger.
(interesting side note - I haven't been able to do hypers in a long time due to lack of equipment, and my deadlift has sort of stalled)
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