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First rep form for my...
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Chambewy20
New member
Not getting tight enough, do you get a big belly of air and push your abs against your belt?
With deadlift being a concentric only lift, it's difficult for people who are used to performing an eccentric (negative) movement the the concentric (positive) movement. It's the exact opposite, part of the reason why your first rep sux and the next couple are good.
Make sense?
With deadlift being a concentric only lift, it's difficult for people who are used to performing an eccentric (negative) movement the the concentric (positive) movement. It's the exact opposite, part of the reason why your first rep sux and the next couple are good.
Make sense?
Chambewy20
New member
Then it might be a flexibility issue, I'm guessing you perform the movement with a conventional stance?
Where do you place the bar, up against your chins or over the balls of your feet?
Where do you place the bar, up against your chins or over the balls of your feet?
Chambewy20
New member
Do you try to get your ass down and get your shoulders behind the bar?
It's sometimes hard to picture and not assuming you don't get it but pretend (now i'm getting corny here) that there's an imaginary plane or wall with the bar. Your head can cross over but your shoulders not, you have to concentrate and keep your body in a position that will ensure your shoulders stay behind this plane. This can be accomplished by having a big arch and keeping your ass way down in the hole.
Make sense?
It's sometimes hard to picture and not assuming you don't get it but pretend (now i'm getting corny here) that there's an imaginary plane or wall with the bar. Your head can cross over but your shoulders not, you have to concentrate and keep your body in a position that will ensure your shoulders stay behind this plane. This can be accomplished by having a big arch and keeping your ass way down in the hole.
Make sense?
LiftingDukkha
New member
Yes, because the DL is concentric-only it's totally different from Squat & Bench on the first rep only! By the 2nd rep the body has done an eccentric phase, so it's geared up for proper form. But if you want a better max that's not much help!
So you have to train for that one rep! Box Squats definitely help because you have to totally pause for a second or so. "Dead-Stop" Deadlifts are good, too, where each rep, you start completely over. Lift the weight, put it down, then let go, stand up briefly, kneel back down, re-set for the next rep.
As a muscle builder DL's are great, and so multiple reps are good for that. But for increasing 1-rep max, it's more important to train single-reps on Deadlift than on Squat or Bench or any other movement with an eccentric phase.
I read somewhere, it might have been Louie Simmons in PL USA, that another trick is to stimulate your body with sort-of eccentric activities, such as jumping up & down, plyometrics, just before the Deadlift. Stand at the bar, kneel down & jump up hard, a few times, then attempt the lift.
Also, don't take a lot of time setting up -- try to grip the bar, kneel down, and begin the Deadlift very soon. The more time you are knelt down by the bar, the more your body loses the "eccentric" effect your neurons, muscles etc. feel from when you first knelt down.
Also, try to "drive your calves through the floor." And do lots of heavy paused Squats! Focus on keeping the butt down & keep it as much like a deep squat as possible.
Also, I think StiffLeg DL's are actually counter-productive for 1-rep DL form. SLDL's train your body to bend over at the waist!
So you have to train for that one rep! Box Squats definitely help because you have to totally pause for a second or so. "Dead-Stop" Deadlifts are good, too, where each rep, you start completely over. Lift the weight, put it down, then let go, stand up briefly, kneel back down, re-set for the next rep.
As a muscle builder DL's are great, and so multiple reps are good for that. But for increasing 1-rep max, it's more important to train single-reps on Deadlift than on Squat or Bench or any other movement with an eccentric phase.
I read somewhere, it might have been Louie Simmons in PL USA, that another trick is to stimulate your body with sort-of eccentric activities, such as jumping up & down, plyometrics, just before the Deadlift. Stand at the bar, kneel down & jump up hard, a few times, then attempt the lift.
Also, don't take a lot of time setting up -- try to grip the bar, kneel down, and begin the Deadlift very soon. The more time you are knelt down by the bar, the more your body loses the "eccentric" effect your neurons, muscles etc. feel from when you first knelt down.
Also, try to "drive your calves through the floor." And do lots of heavy paused Squats! Focus on keeping the butt down & keep it as much like a deep squat as possible.
Also, I think StiffLeg DL's are actually counter-productive for 1-rep DL form. SLDL's train your body to bend over at the waist!
Tweakle
New member
Try to reset and make each rep a single effort, I guarentee it will help your problem - and it should help build a lot more strength off the floor which is nice 
When I started doing this I went from bouncing 605 for crappy sets of 3 to a solid tripple with 655 in the course of a few months. It really works
the best thing about training reps with a reset is it primes you for the correct lifting technique for a max single, without having to do max singles everytime.
I dont use the reset on sumo pulls because the lift mechanics seem so different (if I cant break the bar from the floor I won't get the lift for two, even if I could do 5 reps touch n-go)
When I started doing this I went from bouncing 605 for crappy sets of 3 to a solid tripple with 655 in the course of a few months. It really worksthe best thing about training reps with a reset is it primes you for the correct lifting technique for a max single, without having to do max singles everytime.
I dont use the reset on sumo pulls because the lift mechanics seem so different (if I cant break the bar from the floor I won't get the lift for two, even if I could do 5 reps touch n-go)
eat big
New member
Tweakle said:Try to reset and make each rep a single effort, I guarentee it will help your problem - and it should help build a lot more strength off the floor which is nice
the best thing about training reps with a reset is it primes you for the correct lifting technique for a max single, without having to do max singles everytime.
I dont use the reset on sumo pulls because the lift mechanics seem so different (if I cant break the bar from the floor I won't get the lift for two, even if I could do 5 reps touch n-go)
But I'm already having a problem with the beginning. The reset is basically the same as the first rep. I think it would cause more trouble and I don't want to get injured. So you're saying constant resetting will eventually cause me to find the right form etc?
What's your definition of resetting? A small pause at the end of each rep. Sorry for the 7 different questions.
s8nlilhlpr
Banned
eat big said:
How do you get better at something? By repeated practice and drills. You say you have problems with the first rep, therefore practice that first rep over and over. "reset" = Completely deload the bar on the floor after each rep. No carryover momentum to get it started, no bounce. I choose to leave my grip alone, but some people let go of the bar completely.
Cynical Simian
New member
Tweakle and s8nlilhlpr already covered pretty much everything I was going to say. If you're not doing so already, you might want to try practicing with sub-maximal weights and do a few warm-up/acclimation sets/reps before your work set(s).
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