Weak Lockout

[Adam MacKinnon]

Hey guys, I have trouble on lockout on my dead. I pulled 200kg's at my meet last week but the lockout was extremely slow and hard. I pull conventional and i had powder on my legs but the lockout is where I miss weights. Off the floor I'm very fast but as soon as I pass my knees the bar just stalls. I think this is a weakness in the glutes but I dont know many exercises to help this. All I can think of now is pull thrus and glut ham raise. Any suggestions? Thanks.

 

[The mann]

it sound like your lower back is giving out,have you tried rack pulls from that point??next i wuld say reverse hypers or pull throughs as you say......

 

[Adam MacKinnon]

Thanks for the quick responce. I haven't done lockouts for a long time. Should I do them in the same positition I'm in when at my sticking point(bent over)?

 

[The mann]

how are ya bro,yea i assume the same position when i do them.we set the pins just below your sticking point.the funny thing is once you make our weak pointt stronger,you get weak in anotherpoint.....that's what it's about though,find where you break down and fix it....

 

[I'D RATHER BE DEADLIFTING]

Sup GB.


I do the rack lockouts the same way I do my other deads(bent over, back straight). I am the opposite of you, I am stronger at the top than I am at the bottom. Figures

 

[PowFit]

Rack lockouts are a blast. Great way to see stars. They are also good for strengthening your grip.

The mann What state you from?

 

[The mann]

Powfit,how ae ya ,man!! i'm in florida.

 

[Exodus]

"id rather be deadlifting"

i have the same deadlift problem as you..... what can make you stronger off the floor?

 

[The mann]

we do box squats that actually help you with your deads,believe it or not FORM...set yourself up right before you hit it,make sur you are pulling in a straight line,make sure when you start the lift you have the bar close to your shins(i touch my shins)then pull back into yourself,when i say straight line i mean keep your body lined straight up and down,play with your stance and see what breaks off the floor faster,you stil must hit hams,abs,lower back hard.yougotta think of the deadlift as the three parts...start,midpoint,lockout.i changed just my form and it helped alot.....hope i made a little sense...hahaha...

 

[I'D RATHER BE DEADLIFTING]

The Mann- do you use sumo ar conventional?


Also, have you tried doing deads while raised up, extending the ROM hoping to get better off the ground?