Goal: 500lb. Deadlift

[CrimsonKing]

Bearrito -
You and I pull about the same PR on deads. For me, I think it's about strengthing the hips and lower back. I'm doing alot more GM's and heavy pull thru's.

I watched your 405 pull and form looks very good except I think you might be able to use a little more leg drive at the start of the lift. Do you pull back on the bar at the start of lift? That is proper technique.

Where do you fail? Bottom, mid, lockout? That will give you a good idea on where to start as far as building a stronger DL.

 

[needsize]

Your approach looks solid, heavy good mornings and deads off a 5" box (my sticking point was the floor) helped me a lot. After reading spatt's post I should work on speed myself, I can pull 600+ but I have no speed, could probably do a lot more if I worked on that aspect

 

[spatts]

We do a couple things to work speed. Mostly band work. You can choke the bands on the floor, get on a box, and work speed from the bottom, and you can do reverse band deadlifts to work speed at the top. You can also do hip thrusts for speed with or without bands...belt squats too.

I don't spend alot of time at the bar. I walk up to it and grab it. I just feel like I get more speed that way. How do you pull now?

 

[bearrito]

Thanks for all the advice so far guys. It was actually B Fold's idea for me to post and ask you guys for some tips. I am not sure where my sticking point is exactly, but I think it is the lower portion of the lift, off the floor. I need to do more GMs. I do pull thrus every week.

Needsize: I will try standing on something that is several inches high and see if that helps.

Any more suggestions anyone?

 

[bearrito]

Spatts: I assume you are asking how I pull as in how do I set up for my lift. I don't just walk up to the bar and grab and go. I normally get my hand placement, then position my body, and then go. you can see this in the video b fold posted. Something b fold pointed out to me, and that I just noticed myself, is that my heels appear to come off the ground during my lift. Apparently I need to lean back more thru the lift.

 

[spatts]

Yes, you pull BACK, and for lack of a better expression, you $%^& the bar. Sorry...that's about the only way I can accurately describe it.

You must be leaning forward alot? Are your shoulders PAST the bar?

You may have already seen this, but this is 419 reverse band dead, which trains the lockout.

http://www.asylum-strength.com/videos/s419rbdl.mpg

 

[bearrito]

Spatts: It looks like, in the 405 pull video, that my shoulders are directly above the bar, not in front of or behind it. I will give the reverse band deads a try sometime. I am thinking about trying rack pulls also. When I really lean back with the bar, I feel as if I am going to fall over backwards, so I stop leaning so much. B fold tells me that this is how I should kind of feel if I'm leaning back like I should though. Obviously if my heels were coming off the ground though, I need to lean back some more.

 

[spatts]

When I really lean back with the bar, I feel as if I am going to fall over backwards, so I stop leaning so much. B fold tells me that this is how I should kind of feel if I'm leaning back like I should though.

Bfold would be correct.

Takes LOTS of core/hip strength.

In that video it looks like you are doing something VERY similar to what PROJECT does...it looks like three moves. More like an SLDL. He lifts it with his erectors, and completely leaves the hips out. See how when you are prepping, you are trying to engage the hips to do the "scoop and pull" move to generate momentum? That's GREAT, but...and this is a big but, look where your hips are when you actually PULL. Your hips are up. You go dip, dip, dip, up, pull....rather than dip, dip, dip & pull. You pull at the TOP of the scoop, not the bottom, defeating the purpose.

It should look like one move, not yank, pull, swing, yank.

 

[DrBones]

I'm not trying to rag on you here... but..
Isn't your ass supposed to be a little lower to the ground creating more of an arch in your lower back? It looks a little rounded to me. Only reason I say that is because I have been talking to my chiropractor recently, (he's a big guy, 5'11 215 ripped), and he has been telling me to make sure I keep the arch in my back.. otherwise wear and tear over time will deterorate multiple vertabre in your back. I know this makes deads more difficult.. which is kind of the opposite of your goal of reaching 500...
But I'm only 21 and my lower back is great.. but some how or another I've managed to mess my middle-upper back(T3,T4, they are between your traps)... I have phase 2 subluxation, which is the beginning of arthritus. This means the jello like substance between my vertabre are deteriorating and the vertabre are able to smack into each other. I have bone fragments on these two vertabre from this.
Regardless of how strong your muscles are, this is still going to happen if your form isn't very good... its more of a wear and tear thing...
After going through all the injuries I've encountered over the last couple of years I just think its better to prevent something than it is to wait until it happened and wish you had been doing it that way all along..
If you disagree with me thats cool.. just thought I'd try to give some friendly advice from somebody who is already pretty out of whack from being uneducated.
Thanks
Ryan

 

[spatts]

Exactly...look how far down this lifter is when he pulls. He gets low and pulls back, not up:


http://www.joeskopec.com/633.mpg