Bottom of deadlift prob.......

[Imnotdutch]

Up until a few months ago I always had problems with locking out my deadlift......I've fixed that but now I'm having problems at the bottom. I haven't got much of a clue as to how to fix this as its never been a problem before.

I pull conventional......when I fail its about 4 inches off the floor. When I struggle with a lift, its between this point and approx 2 inches below my knee caps. If I can get it beyond that I always lock it out without a problem. I also tend to use alot of back......its got to the point now that I can do a triple in stiff-legged deads with 90% of my max. regular deadlift.

I'm sure this is a pretty common problem.....so can somebody tell me how to go about fixing it?

I guess that I ought to mention that the gym I currently train in is a typical fitness gym......its taken me the best part of a year to get them to let me use chalk!! (now they give it to me as I walk in ) So anything involving some of the more unconventional equipment wouldnt be immediately allowed.....

Thanks in advance......

 

[Scotsman]

I had that problem for a while too. I was lifting my hips first and then pulling with my back. I had to go back to the basics and work on form at lighter weights for a while. Remember to lead up with your shoulders and almost be doing a squat from the bottom. Don't let your hips lift up so that you are doing a straight leg DL instead of a normal one. Just concentrate on keeping your back straight and shoulders up. Hope this helps.

 

[Imnotdutch]

Thanks for the reply Scotsman. I dont actually let my hips shoot up, I just dont start with my legs bent not nearly as much as most people do because I know I am weaker if I do.

I dont know if you have seen Vince Anello pull.....my form is pretty similar to his. He could pull 800 so he was no slouch. My training partner pulls similarly.....and he's doing 700+ at 198. I'm just trying to figure out how to strengthen the start most effectively.

Perhaps you are right and I should go back to basics......that did work for my bench.

I had that problem for a while too. I was lifting my hips first and then pulling with my back. I had to go back to the basics and work on form at lighter weights for a while. Remember to lead up with your shoulders and almost be doing a squat from the bottom. Don't let your hips lift up so that you are doing a straight leg DL instead of a normal one. Just concentrate on keeping your back straight and shoulders up. Hope this helps.

 

[1strongwoman]

a couple things you can try that help.. I have a similar problem when I am close to my max.. if I can get it off the floor I can lock it out (I pull conventional too). I start my training cycle standing on a 100 lb plate so that I have to start my pull even lower than usual. This helps me build up power on the initial pull so when I take the plate away the pull feels shorter.

Also, I have been adding zercher squats to my workouts every other week and those are amazing! In case you aren't familiar with this movement try holding the squat bar in the crook of your arms<a fat bar feels better> and squatting as low as you can (your elbows will be resting on your thighs). This move really strengthens mid-low back, glutes and hams.

 

[bigmag]

it sounds to me like you need to work on your hamstrings....try doing some leg curls after you workout. One other thing you might want to try is to stand on some 3-inch ( or about that high) blocks while you're deadlifting, this will feel weird at first but you'll get used to it.