Yesterday's workout and a deadlift problem

[bigguns15]

I tried a couple new things in my workout yesterday that were pretty neat. It was my deadlift/back day. Since I haven't yet started my next training cycle, I'm trying to do some form work on deadlift. I'll explain in a minute. After deads, I tried some hang cleans. Those are nifty! I didn't go very heavy just because the technique is so new to me. Pwr_machine thought I did alright though. I even tried a few power cleans, but they were even more difficult. Then after those, I tried some good mornings from the pins in the power rack. The only done regular GM's before. These were pretty cool too. I worked up to a couple sets of 5 with 185.

On to my deadlift problem... I don't have a video, so I'll try to explain. I'll have to tape my next workout to post it up. My stance is wide sumo, feet about 1.5 inches from the plates on either side. I can get down to the bar fine, so this is not a flexibility issue. I have perfect form doing light weight, but when it gets heavier, my form seems to break. My butt goes up and it's almost as if I am performing two different movements (butt goes up, then shoulders go back; I'd like one smooth movement the entire way through). Pwr_machine and I were brainstorming about what would be weak for that to happen. We were thinking perhaps a weakness in the hams? Any thoughts on this are greatly appreciated. Again, sorry no video. I know it's hard to critique without one.

 

[Mr.Kachok]

i have the same problem!, i think it is weak hams too. Because i can stiff leg the weight, but cant do it syncronized as a sumo dead

 

[JOKER47]

I dead conventional, but had the exact same problem. B-Fold suggested weak hams as well, so I started hitting them hard. Over time, it became easier and easier to hold my ass down while pulling. You still have to concentrate to keep it down, but it's easier the stronger your hams are.

I hope that made some sense...... That's what worked for me, anyway.


Joker

 

[spatts]

Lower back and hips. Your rear goes up because the the hips aren't strong enough to push through while keeping your back in position. It's really common at high weights...I see a lot of ME dead attempts get straight legged because of it. Tried Dimels?

 

[IronLion]

I think it is hips too.....when you start the pull are focusing on pressing your feet through the floor? That mental image seems to help me get my legs to activate.

 

[pwr_machine]

I think it is hips too.....when you start the pull are focusing on pressing your feet through the floor? That mental image seems to help me get my legs to activate.

That was always my focus as well.

 

[spatts]

Reverse band deadlifts would help too....do you do those? They will help you keep position off the floor, but then you HAVE to be able to push those hips through to lock it out where the bands let off.

 

[pwr_machine]

Lower back and hips. Your rear goes up because the the hips aren't strong enough to push through while keeping your back in position. It's really common at high weights...I see a lot of ME dead attempts get straight legged because of it. Tried Dimels?

Bigguns15's butt comes up about 2-3 inches at the start of the movement. It's never so bad that it becomes stiff legged. It's that first pull off the floor that we're trying to sort out. I want one fluid vertical movement and she's not giving it to me! I'm a perfectionist remember.

I agree that her hips need to be strengthened. However, I have a different thought on lower back strength. I think her back is strong and it's compensating for the weak link. Following me?

We've added Dimels/RDL's to her workout recently. Any other tricks to strengthen those hips? Sled dragging has been added also.

 

[pwr_machine]

Reverse band deadlifts would help too....do you do those? They will help you keep position off the floor, but then you HAVE to be able to push those hips through to lock it out where the bands let off.

That's an idea. She hasn't done those.

 

[pwr_machine]

They are also great for developing speed off the floor while training the lockout. I'm a big fan of 'em.

You know, she needs a training partner.