deadlift sticking point

[silver_shadow]

my deadlift sucks - i can only deadlift 405x1 at the moment and can squat more

anyway - i attempted a PR the other day. so i get the fucker off the floor a few inches, maybe 4-6. that part was pretty comfortable. then it gets stuck. i try with a belt - same thing.

that got me thinking. when i deadlift, i stand in a SLDL position and pull the bar a bit (something like a row) - just a bit to help me tighten up my upper body and then i'll go down and attempt the lift. i can pretty comfortably row the weight off the floor at least a couple of inches (in PR territory). so i don't think i have too many issues off the floor. i'm not saying i row the weight to begin with - just giving an example of how easy it is off the floor. when i do get a PR, the lockout is usually easy. so i figured my sticking point is a few inches off the ground. i'm pulling sumo style, legs just outside my arms (straight down).

right now i do GMs and front squats as assistance. all my squats are ATF and olympic style. so i was wondering what other kind of assistance would i need to solve the sticking point problem - would speed deads be effective?

on a side note - today after i was done deadlifting i went on to jump shrugs. on my final set i gripped the bar so hard, it peeled right through the callousy part of my left palm, and left some blood on the bar

 

[SgtSlaughter]

bump this for ya, it was gettin' far down there.

I've read different recommendations regarding this issue:

To start lighter and peak again full ROM to break through that.

Or just train your lock out area... I have no clue, let me just say that

 

[pitbullrocco]

push your legs through the ground.....not straight down, but imagine your legs digging into the ground at about a 30 degree angle in front of you. like say this is the side view, and the bar is on the right-side, imagine your legs (the "\") doing this: (bar is ".")

\.

 

[silver_shadow]

thanks for the suggestion PBR, i do that right now, the issue seems to be getting my lower back to straighten a few inches off the floor. does anyone think SLDLs would benefit more than GMs for this? what about lifting off a raised platform (bar below my feet)?

bump for more replies - come on guys where are you

 

[blut wump]

Do you raise your head to try to lead with it? Failing to get the head up can lead to early stalls.

 

[silver_shadow]

i do raise my head up enough. on occasion, i have been guilty of dropping it though - but that's mostly when someone walks in front of me and provides a distraction.

 

[b fold the truth]

The best deadlifters are always nutcases. If you want to be a good deadlifter, you need to be a little crazy.

I mean psycho...

 

[Madcow2]

If you can post a video it would help. 2 lifts, one medium where technique holds and one heavier where it starts to break down (you don't need to fail but if you wanted to do 3 lifts that would be fine). It's hard to know exactly the issue.

Some random shit ideas

You might just do well with a ton of pulling for a while like the Coan/Philippi or Korte's setup. Actually that would probably help since most of what's done on here is very squat based and that's not your issue (more squatting is always good though). Figuring out exactly what's going on for the most specific assistance will take video though.

Chains or bands might also help. Get you not only breaking the floor but accelerating through the pull. When you break the floor and then get stuck, you generally lack the strength/speed to make it through the sticking point. You could also deadlift off plates or use a snatch grip and practice pulling through that area more.

Honestly though, I'd probably opt for a whole lot of pulling and variants over your next training cycle and see how that goes.

 

[pitbullrocco]

You could also deadlift off plates.......

i came to the thread to suggest the same thing....

get some 1x6's or 2x6's and stack them up 6-8 inches up and remove them as needed.....

last night, i thought about what you said about starting in the SLDL position and tightening up your back before you go down and i tried it out during my deads and it just didn't feel right......it was much easier (maybe mental) to straight up start off with my ass as low as it'll go.....trying to sit down and chest out.....then again, i don't do sumo however.....then of course, my focus is all on legs.....as long as i scrape the bar against my chins, i don't even pay attention to what my back is doing

 

[02gixxersix]

Good morning, rack deads, glute ham raises, box squats, deads off a box, deads using the lightened method. Speed pulls and speed squats for explosive power.

 

[Illuminati]

my deadlift sucks - i can only deadlift 405x1 at the moment and can squat more

anyway - i attempted a PR the other day. so i get the fucker off the floor a few inches, maybe 4-6. that part was pretty comfortable. then it gets stuck. i try with a belt - same thing.

that got me thinking. when i deadlift, i stand in a SLDL position and pull the bar a bit (something like a row) - just a bit to help me tighten up my upper body and then i'll go down and attempt the lift. i can pretty comfortably row the weight off the floor at least a couple of inches (in PR territory). so i don't think i have too many issues off the floor. i'm not saying i row the weight to begin with - just giving an example of how easy it is off the floor. when i do get a PR, the lockout is usually easy. so i figured my sticking point is a few inches off the ground. i'm pulling sumo style, legs just outside my arms (straight down).

right now i do GMs and front squats as assistance. all my squats are ATF and olympic style. so i was wondering what other kind of assistance would i need to solve the sticking point problem - would speed deads be effective?

on a side note - today after i was done deadlifting i went on to jump shrugs. on my final set i gripped the bar so hard, it peeled right through the callousy part of my left palm, and left some blood on the bar

First, drop the front squats as assistance work. They aren't going to help you much in terms of getting your deadlift numbers up. Especially if you are pulling Sumo style.

Second, stop squatting Oly style, and learn to squat PL style. A PL style squat will put more emphasis on your lower back, glutes and hams (posterior chain). Your squat numbers might go down initially, but once you learn to do them, and do a PL style squat correctly, then your squat PR (as well as your deadlift PR) will both start to skyrocket. Plus, you said you pull Sumo style, a PL stance while squatting will better mimic the Sumo stance for deadlifting.

GM's are a great assistance exercise, if you are not going heavy on them.

SLDL will help.

Speed deads will no doubt teach you to pull faster, and will give you some carry over.

Try accomodating resistance. you can either use bands or chain. probably recommend chain. to use the bands, you would have to buy the bands, and then get the platform (or make one yourself). go to the hardware store, get 2 sets of 5/8 link chain that is 8 feet in length, and just drape it over the bar while deadlifting. when you are at lockout, a couple of the links should still be on the floor, and prevent the chain from swaying.

If you aren't already, start box squatting. Again, with the PL stance.

Glute Ham Calf raises. If you dont know what that is, then look it up over at elitefts.com

Try deadlifting in a conventional stance. You never know, you might be able to pull a lot better just by switching to a difference stance.

4-6" off the floor....sounds like it just might be too much weight for you. but none the less, start rack pulling from the lowest pin setting on the power rack. If the lowest setting on your power rack is higher than mid shin, find something to stand on, so that the bar is mid shin when you start the rack pull.

i'm sure, that if I really thought about it, I could give a whole bunch of other suggestions. but I think this is enough for now. Post a video, and your form can be evaluated.


here's a little inspiration from yours truly....

http://s58.photobucket.com/albums/g271/sarjeant/?action=view&current=100_1257.flv

 

[silver_shadow]

wow, some excellent advice. thanks to all. i will definitely start pulling more often to begin with. i'll have to sit and figure out a plan of action. b fold, i promise you i will try to be more crazy from now on

 

[b fold the truth]

wow, some excellent advice. thanks to all. i will definitely start pulling more often to begin with. i'll have to sit and figure out a plan of action. b fold, i promise you i will try to be more crazy from now on

It is really mental. For me, so much of the deadlift is mental. I have to be in a crazy mood to pull heavy. I mean it just has to eat me alive inside. Learning to open the cage at the right time can be the tricky part.

 

[02gixxersix]

It is really mental. For me, so much of the deadlift is mental. I have to be in a crazy mood to pull heavy. I mean it just has to eat me alive inside. Learning to open the cage at the right time can be the tricky part.

Im the exact same way. I can't just make it through a deadlift workout like i coyuld with smoething like bis or shoulders. I have to be ready to destroy some shit to pull really hard. I did a half assed one yesterday and missed 455 off the rack when 4 weeks ago I pulled 495 with ease.

 

[Illuminati]

It is really mental. For me, so much of the deadlift is mental. I have to be in a crazy mood to pull heavy. I mean it just has to eat me alive inside. Learning to open the cage at the right time can be the tricky part.

most definately agree with this. you have to find your zone. and know when to get into it. everyone's different. I have been told that I look like a crazed man with a blank stare in my eyes as I am getting ready to pull heavy.

 

[H_T_]

maybe your overtraining? try doing DL's off of a couple 100lb. plates for a bit. increasing the ROM. some people have had increases by simply doing more calf work. but take it easy with the lower back, it's probably the slowest recovering muscle in the body.

 

[lesarin]

God damn, i love that feeling on a HEAVY deadlift having to Pull with all your might. I have had 15 second pulls.

 

[carlsuen]

i think after what everyone high lighted, wide box squats and wide PL squats are what will get u thru.. and of cuz plus the mental part

 

[mm107]

i pop blood vessels each time deadlifting. And i learned to breathe so its not my breathing, its just i push myself and wont give up....

Im aggreing with b-fold on this one, you do have to be crazy to pull crazy weight...OR have a perfect form. Either way there was some really good advice listed here, im definately going to start doing some mentioned work.