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?

 

[Adam MacKinnon]

I watched my westside tapes again and was wondering if kneeling squats could help lockout? they seem to have the same motion so I guess they might work. Did anyone here ever try them?

 

[The mann]

i'm stronger conv.i have tried sumo but it doesn't fel comfortable to me..........

 

[tigertat]

Whats up guys! Hey mann I'm near Sarasota how bout u? Where I go we do deads off a 6" box to help off the bottom, and rack lockouts for the top. These have realy helped me anyhow.

 

[The mann]

what's up tigertat!!!...we some times go over to clearwater,mostly i hit cocoa or satelite beach.hell yea, we alternate doing deads of mats and off 2 different level boxes.sometimes i leave certain exrcises out because alot of people don't have thebands,chains,boxes,etc..so we post stuff most people have access to.you compete tigertat??what 's up over on your side,bro??

 

[Hannibal]

I watched my westside tapes again and was wondering if kneeling squats could help lockout? they seem to have the same motion so I guess they might work. Did anyone here ever try them?

The Deadlift lockout is nothing more than rotation of the hips. In the kneeling squat the hips are the only thing that moves so to answer your question yes. Some other movments that will bring up your hips are Ultra Wide Sumos, and Ultra Wide low box squats. You can also double up the pink bands and put them around your knees practicing forcing them out...this really works the hips. The gluts also contribute to the lockout...the Glut/Ham raise and Reverse Hyper are the best...but most do not have access to them. You can do pull thrus which work well. Also Dimel Deadlifts or CV Deadlifts with a low cable. One more thing for the gluts is running a band through your belt and down to both feet...then dragging like that. The will help your lockout tremendously...Good Luck

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