Deadlift Help

[Deciever1]

I need help w/ my deadlift.. i've been stuck at about 360 for maybe a month or so... i've added in pull throughs, gonna start w/ my make shift glute ham raise again...

any other ideas for breaking through my short standing DL plateau?

 

[Hannibal]

Depends on where you miss it at...

 

[Deciever1]

umm i miss it everywhere.. with 360, im slow of the floor, slow over the knees, and slow at lockout.

Mainly i stall right below my knees or at lockout though.

 

[jeremys]

sorry, have no idea..but how did you make a glute/ham raise and what does it look like? have any other makeshift stuff?

 

[I'D RATHER BE DEADLIFTING]

Get faster. Get down to that bar and rip it up. I have you on video from the NJ meet and all three of my attempts are done in the amount of time it takes you to do 1 rep. You sit down at the bar for too long and then you start off slooow. Get quicker. Get tight before you get down to the bar, grab it, quick dip and go and keep your head up(forward). Now, go deadlift.

 

[Deciever1]

jeremy- my makeshift glute ham is just me on a leg curl machine thats loaded too heavily, so i just do it on that

IRBD- i take too long to set up.. i know..i cant just grab it, dip down and rip it up.. not yet at least. DL's are instinctive to me yet... its still a bit awkward cause i havent done them for a while.

 

[Vulgar_Display_Of_Power]

Hey Deciever-

Heres my two cents worth of what works if you give a damn:

1) Use goodmornings regularly. There are enough variations of
this that you can rotate a different one each week and not go
stale. I've been experimenting with these off the pins in a rack
and think they are going to do great.

2) Deads off of 100lb plates or box. I dont have trouble off the
floor, but I feel these improve on my start and speed. I do
these working up to singles every third or 4th week.

3) The MAIN ASSISTANCE exercise that has helped me the most
is partial(or Dimmel)deadlifts for high reps. I will use roughly 50-
75% of my deadlift max, andwork up to 10-15 reps. Try and use
a narrow stance, push through you heels, and squeeze the F"
out of your glutes and hams through the whole rep. Maintain an
upright posture and fight through the pain!

4) A couple more things to consider--Lotsa Lotsa abs. My
opinion is a big belly is a strong belly. BOX SQUATS-will
hit the stuff needed for a big dead. CLOSE STANCE PAUSE
SQUATS- take these deep, pause for a three count, explode up
using mostly leg strength..I think this helps the start.


Hope this gives you some new ideas. If any of this works for
you, or you find something else that does, be sure and give it
back to the board. Im always open to new Ideas that might
help. Sorry if Ive rambled on to much.


Later..

 

[Screwball]

I agree with all of VDOP's suggestions. I also agree with IRBD. Speed = Power = Big Numbers. Sound advice!

Some people swear by front squats and safety-squat bar squats because they demand that you keep your torso in an upright position which simulates a heavy pull thereby strengthening the same muscle groups. Good luck, Deciever!

 

[Deciever1]

VDOP - i appreciate the ideas. i may incorporate a few of them into my training. i really wanna make a makeshift reversee hyper or something to help my also.

screwball- front squats may help . i tend to almost stiff leg the d eadlifit once it gets started.. so maybe s taying more upright would help.

 

[p03t1c]

what VDOP said!! most of the problems with the deadlift are either a technique thing or weak glutes. make sure you're getting your shoulders behind the bar and pull as fast and as hard as you can. also make sure you dont bring your hips too low.