Deadlifting query/follow-up

[ZZuluZ]

As many of you know, I was rather dissapointed a few weeks ago with my Deadlift 1RM attempt. Here's what's happened since:

I didn't deadlift for 3 weeks. Figured I may just have been overtraining it.

Today, I tried another PR attempt. Did this:

5*110
3*160
2*210
1*260
1*280
1*300
1*315

I added in several warm-ups as people recommended. The 315 was a PR but I expected a lot more, again.

But I think I found the problem. The reason I expect more is because I ALWAYS blast the weight up. It just came to me......I get stuck off the ground. Badly. Once it budges a few inches, BOOM the lift is over. [Edit: I figured there might be confusion about that statement. What I mean is.... if I move it a few inches, then I always make the lift]

Any help in this department??

Also, I admit it....I round my back. My form is horrible. But when I bend my knees and straighten my back, it seems like my legs are doing all the work and not my back. I really feel it in my hamstrings and I feel a LOT weaker.

Any advice?

Thx guys,

-Zulu

 

[Deciever]

congratulations on your PR.. your getting up there... if you have trouble off the floor, one thing that you could try is deadlifting with smaller plates, so that the bar is lower to the ground, That is supposed to help alot, and i'll be trying it on my speed DL's from now on.

As for the rounding back problem, cant help ya there, i do the same thing.. try swithcing your dl stance, maybe that could help... you may be more ocmfortable in a convetional stance, but have better form in a sumo...its all personal preference.

 

[ZZuluZ]

Thanks for the reply Deciever.

Good idea about the smaller plates. Unfortunately I train at home and only have a few small plates. I could only load up like 220 if I use smaller plates!

That made me think tho....what about PLATFORM deadlifts? Thoughts anyone?

I feel more comfortable DLing conventionally (really close) but I don't feel as strong. Odd.

I'm only concerned about back rounding because I know how dangerous it is.

-Zulu

 

[Deciever]

Yes platform deadlifts would do just as well...either was is great.

Practice strict form sldl.. that could help. and just practice with light weights on the deadlift... I find it much easier to keep my back straight in sumo.... and i am very uncomfortable in conventional and my back rounds.

 

[IrishPower]

you may want to try deadlifts with bands. if you dont explode off the floor, the bands will slam you back down. i have done them with doubled-up green bands. what you should strive for is instant tension as soon as you leave the ground and a smooth lift all the way through till the top. this means doubling up the bands. Do NOT worry about putting a lot of bar weight on.

i like these a LOT but it does seem to put quite a bit of tension and stress on my bicep tendons. i backed off doing these for that reason.

good luck!

/irish

 

[b fold the truth]

The bands are a good idea...and so is platforms. Just don't go crazy with platform height.

The problem could be form though...focus your training on those hams and lower back...

B True

 

[ZZuluZ]

Unfortunately I don't have bands...but platform deadlifts are something I'll definitely give a whirl.

Btrue, how should I change my form, specifically? Should I flatten by back even if I lose pounds of my max?

My hams do need strengthening, badly!

My SLDL 1RM is about 260-270 tho.

-Zulu

 

[I'D RATHER BE DEADLIFTING]

I've only tried this exercise once, but it sounds good in theory and I will be working it in my next program. Check this:

I set up the bar on the floor. I stand on my 3" blocks that I have. Next to the blocks, but yet still inside the plates, I put a pair of dumbells on each side. I doubled up the green bands around the 2 dumbells and around the bar. You then proceed to deadlift. These are very hard. The reason I think they would work is because the initial pull is longer, which should help the bottom of the lift. Then, as you start up the bands kick in with a ton of resistance...and I mean a ton! This nails the lockout like no other exercise I have tried. They are worth a try.

 

[Hannibal]

Btrue, how should I change my form, specifically? Should I flatten by back even if I lose pounds of my max?

http://www.testosterone.net/articles/194dead.html

 

[Arioch]

If you have trouble improvising a platform, you could always perform snatch grip deadlifts. I grip with my hands at the collars, and this will really increase the rom as well as make it harder to pull off the deck. You could also, assuming you pull conventional, perform a front squat off a box with the box set at the same height your hips are when deadlifting.

 

[freakyhams]

Great work on your PR.It seems to me you are trying to max out all the time.Try doing sets of 3 and sets of 5.If this is not your thing try and make bigger jumps in weight while going up.Maybe try the following.
135x5
185x5
225x?
275x?
315 or higher for a new pr
FREAKYHAMS