Deadlift advice

Gibson · 27-Jan-05, 08:01 PM

Hey everyone, now that I'm repping mid-400s on deads, I'm starting to notice my weakpoints. Oddly enough, they are the bottom and the top of the lift. The middle portion feels like nothing. I only do leg curls for hams, b/c SLDL only works my back. I was thinking of starting rack pulls for the top of the lift. Thoughts?

**Firehawk** · 27-Jan-05, 08:29 PM

I do rack pulls now. But mainly because I am having trouble with my weak legs and waiting for them to catch up.

I did pull 405 for a max, but dropped all the way back down because i was using way too much back. Basically I do the rack pulls to keep my back strength up while my legs catch up. Start with the pins set so the bar is at the center or slightly below, or you can vary it, depending where you are weak at.

For your bottom, stand on a 3" box and do the deadlifts. That will build your strength out of the hole. I'm doing that as well

.

Lil'Lifter · 27-Jan-05, 09:38 PM

Instead of standing on a box, which will force you to bend over at the lower back you can do deads with 25lbs plates which will force you to bend down lower to start the lift so it will help you to improve in the beginning of the lift without compromising good body posture.

Also to improve your lockout you can do chain deadlifts along with rack pulls.

**Firehawk** · 27-Jan-05, 09:43 PM

What's the difference standing on a box or on 25 lb plates?

The point of startin on a box is so that you sit in the hole deeper which works your starting point. If you have to compromise your back posture, then you aren't doing them right.

http://ironaddicts.com/video/deads.b...5.3in.blck.AVI

Lil'Lifter · 27-Jan-05, 09:48 PM

Well I am 5'3'' so I can't stand on the box and still reach the bar without bending my back. 25's have always worked better for me. If I remember correctly you are over 6' tall Mr. Firehawk, so you may not have problems reaching the bar, but other shorter lifters will not be able to grab hold of the bar without arching their back.

Also I think you may have misunderstood me I did not mean that you stand on 25lbs plates I meant that you load the bar up with all 25's instead of 45's so it is lower to the floor.

**Firehawk** · 27-Jan-05, 09:50 PM

Yeah i guess if you have the problem that you suggest, can't reach the bar, that's a good idea to load the bar with smaller plates. I did misunderstand ya.

Kinda weird to me though that youc an't reach the bar like that. Although I've nver seen someone that short (no offense) try it lol

, and I'm really too tired to think about it right now

Lil'Lifter · 27-Jan-05, 09:51 PM

hmmm inturesting video, that is a very small "box" the guy is standing on the ones at my gym are significantly higher. But I can see how that would be equally as effective as deads with 25's. Excellent video by the way.

**Firehawk** · 27-Jan-05, 09:52 PM

The ones you have are significantly higher? How much higher? Another inch and you won't be able to get your toes between the bar and the box!!

CF-OC_gal · 27-Jan-05, 09:59 PM

Quote:

Originally Posted by Firehawk

Yeah i guess if you have the problem that you suggest, can't reach the bar, that's a good idea to load the bar with smaller plates. I did misunderstand ya.

Kinda weird to me though that youc an't reach the bar like that. Although I've nver seen someone that short (no offense) try it lol

, and I'm really too tired to think about it right now

I'm short too and I increment the weights in smaller amount so the 25's and 10 lb plates work well for me also.

Lil'Lifter · 27-Jan-05, 10:21 PM

Quote:

Originally Posted by Firehawk

The ones you have are significantly higher? How much higher? Another inch and you won't be able to get your toes between the bar and the box!!

I know that is why I do deads with 25's if I need to work on power off the floor because the boxes at my gym are 12'' high and 24'' high. I have seen people doing deads on the 12'' one hanging their arms over the front and grabbing the bar, but you need LONG arms to pull that off.

grambo · 27-Jan-05, 10:27 PM

One idea I havent tried with respect to improving the bottom part of the lift is standing on a plate or two, while DL'ing. Main reason I havent done it is I DL in my socks, and I dont want to slide off the slippery plate.

Cort · 27-Jan-05, 11:47 PM

Quote:

Originally Posted by grambo

One idea I havent tried with respect to improving the bottom part of the lift is standing on a plate or two, while DL'ing. Main reason I havent done it is I DL in my socks, and I dont want to slide off the slippery plate.

Dude...wear some shoes.

**Firehawk** · 28-Jan-05, 05:14 AM

Quote:

Originally Posted by grambo

One idea I havent tried with respect to improving the bottom part of the lift is standing on a plate or two, while DL'ing. Main reason I havent done it is I DL in my socks, and I dont want to slide off the slippery plate.

You know what dude, I work out in my socks or barefoot too.

I am always worried about sliding on the plates, but I never do. lol

I stack 2 35's up an sometimes the 35 wants to rotate, cause it doesn't sit flush on top of the other.

I really gotta make me a box...sheesh.

**Firehawk** · 28-Jan-05, 05:16 AM

Quote:

Originally Posted by Brat

I'm short too and I increment the weights in smaller amount so the 25's and 10 lb plates work well for me also.

Shorty-pants Shorty-pants

Gibson · 28-Jan-05, 09:06 AM

Quote:

Originally Posted by Firehawk

You know what dude, I work out in my socks or barefoot too.

I am always worried about sliding on the plates, but I never do. lol

I stack 2 35's up an sometimes the 35 wants to rotate, cause it doesn't sit flush on top of the other.

I really gotta make me a box...sheesh.

Yeah with the plates at my gym that would not be safe.