Deadlift sticking point

[mcr]

I've been lifting for about 1.5 years seriously. I've been doing deadlifts for about 10 months now. My grip always used to be my limiting factor, and initially I couldn't lift more than 140kg... the bar would go up an inch or so, but I'd end up dropping it. Over the past few months I've done a load of grip work, and I'm now up to a 190kg max for deadlift (using only chalk - no straps or belt etc). However, my limiting factor is now lock-out. I can lift well over 200kg, but cannot lock out with it at all. Clearly I'm happy the grip is no longer a limit, but what can I do now to get past the 200kg barrier?

Am I correct in assuming that it's my hips that are my deadlifting weakness now? Or does something else affect lockout? Is it goodmornings I should be doing, or rack lockouts, or something else?

 

[genarr3]

Rack lockouts, good mornings would help alot.

 

[Heracles]

I've been lifting for about 1.5 years seriously. I've been doing deadlifts for about 10 months now. My grip always used to be my limiting factor, and initially I couldn't lift more than 140kg... the bar would go up an inch or so, but I'd end up dropping it. Over the past few months I've done a load of grip work, and I'm now up to a 190kg max for deadlift (using only chalk - no straps or belt etc). However, my limiting factor is now lock-out. I can lift well over 200kg, but cannot lock out with it at all. Clearly I'm happy the grip is no longer a limit, but what can I do now to get past the 200kg barrier?

Am I correct in assuming that it's my hips that are my deadlifting weakness now? Or does something else affect lockout? Is it goodmornings I should be doing, or rack lockouts, or something else?

Try shrugs and rack lockouts. My lockouts used to suck also until I started doing heavy shrugs and kicking the shit out of my traps.

 

[Becoming]

Rack lockouts, good mornings would help alot.

yes to both - also do some snatch grip DLs... they make it much harder to lock it out, but when you bring your grip in again it will seem the weight flys into lockout... I try to do about 50% of my stuff with snatch grip and I never have a problem with lockout.....

 

[Devastation]

rack deads and kneeling squats will help the lockout

 

[gorillaboy55]

you may wish to try pulling against bands on dynamic day...and suspended good mornings w/ safety squat bar on me day.....or pull against bands on dynamic day and rack pulls from the knees or just above ...try to over load the top portion of the lift in the rack, and increase speed on dyn. day.....dont neglect sled dragging as a way to increase strength at the top and also ghr or pull throughs

 

[curgeo]

Devasation.....I love the kneeling squats for hip strength. If they hurt your knees, make sure you avoid them.....but if you can do them they are excellent. Make sure to drive back with your head and also read Dave Tate's article on how to squat to make sure you are pulling back and not up.

My sticking point is off the floor. Good mornings starting at the bottom position are helping, although I can't go as wide as I would like with our cage.

Good luck to you.