Help!!!!!

[The Shadow]

4 inch dead lockout - 620 - grip gave out...hips, legs, back could have doem more


Rack pull form ince below knee - 225 would barely budge??


Where is my weakness???


Speed thru the middle?

 

[sysopt]

That pull from an inch below the knee definitely seems like a weak point.

 

[Night Fly]

Are you sitting back enough on your rack pulls, Corn? Just wondering because 315 comes up easy for me. It may just be a form thing...sit back...pull up...hip snap...

Edited to add that I made that comment thinking that I know you can pull way more than me in that exercise... Didnt' want you to take offense.

 

[Deciever1]

try dropping the bar a few inches from where you had it below your knee. you could just have it in a position where its just so awkward its not going to budge.

Also, what do you pull off the floor?

 

[powerlifterjay]

What deicever said, sometimes the pin is right where the bend of the knee is. I would say heavy good AMs for your low back and stiff legs for your hams. And IF you gotta a reverse Hyper hit twice a week.

Grip work do farmer walks with dumbells and barbell holds with one hand. Load a quarter on each end and start with the weak hand and hold right in the middle till it falls but look at a second hand and hold the other hand for the same time.

 

[Hannibal]

I know 1-Dawg has been using the Rolling Thunder Deadlift Handle to increase his grip strength. I have used it before and it works well. If you have access to it, it is worth it IMO.

you can find it at:

www.ironmind.com

 

[spatts]

Deceiver, I doubt this can be the right number, but he mentioned 300 off a platform in his progress thread in the training forum. I'm going to guess that's NOT off the floor.

Corn, I answered this questions as best I could on your training thread, so I'll assume you saw my 2cc's over there.

 

[The Shadow]

300 from a 4.5 " platform flies up...the 225 will barely move.....Fly - no offense doll....


Sien it is obvious weak - why lower or raise the rack level - why not work weakest point?

 

[Deciever1]

because it may just be the bar positioning that is making it appear as a weak point. It may not be the actual weak point.

 

[spatts]

Feel free to correct me if I'm way off, but I see working on weakness in this portion of the deadlift plane like working on a bench weakness that's not even in the bench groove. Does that make sense? You're never realistically going to be in a postion (that I can think of) where you will be traveling through that plane, with that form, and with that speed. So I'm not sure it's all that beneficial to guage your overall deadlift strength/weakness by this move. If you reach a one rep max on a deadlift from the floor, you will KNOW your sticking point. You will either freeze in the middle, not get it off the floor, or fail to lock it out. To me, this is a better indicator of strength and weakness, and what needs to be worked on.

 

[CrimsonKing]

good post spats .. What does each point of failure idicate as a weakness?

 

[spatts]

It depends on whether it's conventional or sumo. I'm not sure if Corn has reached a point where he's found which one he's stronger and/or more comfortable in yet.

Hip strength is important no matter what.

 

[CrimsonKing]

I asked because for me it it at lockout where I fail first. Using convential DL form

 

[Deciever1]

I asked because for me it it at lockout where I fail first. Using convential DL form

pull thrus my friend.. pull thrus

 

[The Shadow]

form the floor - I stall - lol - just below the knees

from the platform - same weight as floor - no stall....

 

[Deciever1]

form the floor - I stall - lol - just below the knees

from the platform - same weight as floor - no stall....

maybe you exceptionally strong off the floor and at lockout.

the reason being you dont stall off the plat form could be that you build up more momentum from the start.

 

[Hannibal]

pull thrus my friend.. pull thrus

If the mid point of his deadlift is in fact the weak point...then pull thrus are a good idea. He could also try Dimel Deadlifts.

With a light weight, start with the bar just below you knees. Concentrate on popping your hips (rotating) through. Then almost drop the weight and catch it just below your knee and repeat. Best to do these at high rep ranges....15-20. If it does turn out that this is a weak point...you could do these on your off days....3-4X15-20 until your hammies/glutes start to catch up.

Like I said, that is only if in fact it is a weakness, and not just an awkward position for you to pull from.

 

[The Shadow]

I thing midrange is my problem.....just no power or speed - lumbars are wrecked from it....good though

 

[spatts]

I agree with both of you...pull throughs and speed work. It could also be form, but it's hard to know that without seeing it.

Corn, I'm increasingly curious about your sumo potential. You're doing those Friday or Saturday?

 

[The Shadow]

Speed day is tomorrow or fri

 

[spatts]

I PM'd the sumo video with better form to you. That 353 was somewhere between a sumo and a conventional by the time it was all said and done...lol. I'm still learning, but what Phil taught me this weekend really helped me feel more secure sumo, which is what I wanted. My conventional and sumo pulls have always been the same, but pulling sumo has more potential for me, and allows me to keep my squat up (because my back isn't sore all the time).

 

[BigWh1tey]

no offense but isn't a 4" lockout a shrug ?

 

[The Shadow]

how do you figure?

I wish I could shrug 600

 

[The Shadow]

he's talking about the deadlft lockout - lol


I like to do reverse dips for lower traps though

 

[spatts]

Actually, Ijust posted on the wrong thread. Got booted and came in on the wrong one and pasted it. Thanks...

 

[johnsmith182]

cornholio... i know im new here and you might not want to listen to me... BUT please give my coments some thought.

first of all, a common problem causing people to NOT be able to perform properly ffrom a mid-range pull (bar at knee level) is a weak core. IF you get real sore in your erectors after pulling from this position... then work the hell out of your abs and erectors for a few weeks... and im talking about HEAVY abs... like failing at the 5th or 6th rep abs.

if you dont get any erector soreness when doin it... then you could be a thigh dominant puller... you probably also lean backand drag the bar up the thighs at lockout. if this is you, work th hips and hamstrings harder.

its common for a good front squatter to be able to pull good from the floor or a small platform, but not pull anything from the knee... thats because they cant get the thighs involved from th knee.

 

[The Shadow]

first of all, a common problem causing people to NOT be able to perform properly ffrom a mid-range pull (bar at knee level) is a weak core. IF you get real sore in your erectors after pulling from this position... then work the hell out of your abs and erectors for a few weeks... and im talking about HEAVY abs... like failing at the 5th or 6th rep abs.


MAKES SENSE - SO WHAT IF IT IS AN AWKWARD POSITION...MY ERRECTORS WERE TRASHED AFTER DOING THEM - TO ME THAT MEANS THEY ARE WEAK IN THAT POSITION. I'M HITTING ABS TWICE PER WEEK FAILING AT ABOUT 8-10

if you dont get any erector soreness when doin it... then you could be a thigh dominant puller... you probably also lean backand drag the bar up the thighs at lockout. if this is you, work th hips and hamstrings harder.

I DO DRAG AT LOCKOUT THOUGH

its common for a good front squatter to be able to pull good from the floor or a small platform, but not pull anything from the knee... thats because they cant get the thighs involved from th knee.


MAKES SENSE AS I HAVE REALLY A REALLY HARD TIME TREMEMBERING TO SQUAT IT DOWN TO START AS I WANT TO PULL UP INSTEAD OF STANDING BACK WITH IT

 

[spatts]

The last reason is one of the reasons Phil asked me to try sumo. My front squat isn't MUCH less than my real squat...and the front ones I do arse to ankles. Doesn't make sense, but he too said that getting the thighs involved could help me get the numbers I want...so sumo it is.

Good post, JS182.

 

[johnsmith182]

cornholio... if your erectors are getting trashed AND your behind the bar at lockout... the you should be doing most of your max effort stuff with hip and core exercises... and doing MORE abs, like 4-5 sessions per week, and really, really working to increase he weight used. i think your just plain weak in the hips and core... look at it as a positive, when the abs and hip exercises go up, the lifts will follow.

 

[Hannibal]

Corn, just an observation...but you seem to be doing ALOT of deadlift work. Any particular reason? Just curious...

 

[The Shadow]

Just this week...I usually do ME deads for a 1RM and a 1Rm on a rack...then speeds on DE day