deadlift and leg strength

[circusgirl]

Some advice needed: I'm quite happy with my DL, but of course, I want to lift more (does cookie monster impression after 45lb plates instead of cookies...).

I think the weakest point of my DL is my takeoff. I tend to transfer the load to the lower back fairly early on as this is strong. However, I'm thinking that an explosive push off the legs would be a good way to increase my max - get the legs involved more, get the bar further up before invoking the lower back - same force less distance = more weight possible. Am I correct?

I don't have a pull-through machine in my gym, I'm considering for my legs though doing front squats, ass to floor, and leg press sled/machine thingy. I'm restricting such accessory work to one exercise, 3 sets per exercise, per muscle group, so I can do legs twice a week, for instance (a la WSB).

I'm thinking of doing 3x8 front squats and 3x8 leg press along with my usual DL (rick gaugler wave routine) stuff (the gaugler routine helps me work on form for the 3 key lifts as this still needs practice - my coach though the WSB max effort stuff was messing with my form).

Do you folks try to explode the bar off the floor using your legs, like for a clean?

 

[BigWh1tey]

Its very hard to "explode" of the floor with any serious ( above 80%) weight. I tend to preload the bar to take some of the flex out (a must witha real DL bar ) and explode once the bar has started to move. I definately don't start from the ATF position, but I do do ME work off of a 100# plate to keep me strong out of the hole . If you stay back on your heels it tends to focus the start more on your posterior chain ( instead of quads ) and has the mechanical advantage of allowing you to cantalever some of the weight (eg. your own BW is helping offset some of the bar weight) . With lighter weights it should be hard to not fly backwards.

I don't have a pullthrough machine either, we use bands attatched to the bottom of a bolted down row machine and use a rolled up hand towel (garrotte style) as handles.

I think the WS max effort stuff is the best method for both strengthing and injury proofing. If you're doing GMs as deep as WS/Dave Tate does it definately improve your lift. (I have a 450+GM and a raw mid 600#DL ). I do no quad work at all but plenty of Rev hypers, GHR , and band pull throughs.