Help with Deads

[wpolo05]

I've been lifting off and on for many years. I didnt incorporate deads until two years ago but I never really was able to perfect using them to target the back or the hams. I am decent at SLDL to get the hams but my back still feels like it has been worked. When I tried to focus on targeting my back with normal deads usually my hams get pounded as well. And I'm not using a lot of weight or volume here. Usually just 3-4 x 6-8. I understand this problem must happen to some extent in order to perform the lift but I am looking to minimize stress on hams during back day and on back during leg day.

Generally I am going to take a day off between legs and back but this week is short so they are back-to-back. Any suggestions for transfering more of the stress from hams to back and vice versa??

Thanks guys

 

[ChinkNasty]

try minimizing your vertical hip displacement...your hips shouldn't be going up and down all that much...if they are then you're driving up with too much hip/ham/quad strength and reducing the amount your back is forced to work...try and keep your hips as close as you can to the bar (but dont let your shins get to close) and go down and up at the waist as opposed to bending and driving up with your knees and hips...

hope that helps
CN

 

[zxe003]

I agree with Chink on that. Some other things to try are: partials (from a low rack setting just under the knees)...this way your legs are already fairly extended leaving less involvement for them to help drive you up. Or try Sumo's. Legs positioned out wider than usual with grip inside stance. This also better isolates the lower back when executed properly.