Need DL lockout help!!

[I'D RATHER BE DEADLIFTING]

Here's the deal. When I deadlift, whether sumo or conventional, the bar gets from the floor to knee level as fast on a miss as 135. The only things is, on my heaviest attempts it's like a hit a wall at that point. I keep pulling but nothing happens. The things is, my squat form has gotten much better and I drive through with the hips very well. For some reason on deads I can't pop them in. From watching video of my misses I am in the position to finish it off, I just don't.


Without actually seeing me, does anyone have some suggestions? If I could get some video up of my recent misses I would, but my computer doesn't agree with my video camera and I can't.


I'm thinking of doing some heavy partials sumo and speed pulls with bands to nail the lockout.

 

[rjl296]

speed pulls with bands ??
maybe rack pulls on ME day

 

[spatts]

Dimels and reverse band deads are two of my favorites for working this weakness.

 

[Liftbig]

glutes & hips

 

[thebrute]

GHR's if u have one if not romanian dls and rack lockouts. oddly, speed squats seems to help my lockout strength on the deadlifts. i would also do some speed deadlifts too. i hope this helps. tb

 

[IBench900]

Bro,

I saw your miss at 500 a few weeks ago at World Gym, real close so don't be too discouraged.

Heavy rack pulls and lower back work maybe. Everybody has their own recipe for success.

Again, your real close so dont be too hard on yourself.

 

[longarms]

Rack pulls are working for me

 

[kingc_79]

what are romanian dl's

 

[kg18]

I had the same problem that you describe and it was almost completely fixed by two things. First was rack pulls, begin with the bar right around mid-knee cap level. Try to pull the bar up with your glutes only. Flexion of the glutes will force the body erect and the hips foward. When I was pulling before I was trying to lock out the weight with my upper back, a weak point for me. Inbetween every rep let the bar rest on the pins and totally stop. This will remove all momentem from the bar and place more strain on the glutes. Eventually this form will become natural during a lockout of a deadlift and your lockout will become much stronger.

Another suggestion would be to pull against bands. My training partners and I didn't have enough money to buy a Jump Stretch platform so we built our own out of ply wood and door handles, it's a lot cheaper and works well. We like to pull against double looped mini bands, this provides tension when the bar is on the floor. This puts extra strain on the lockout and is another place to work on your lockout form.

Using these two exercises in my training took my deadlift higher than I thought possible in months.

Kyle

 

[BigWh1tey]

If your getting stuck at the knees your problem could really be a flaw in form rather than a general weakness. Have any video shot from the side?
I love Romanians DL and low rack pulls against bands or chains. (the dimmels are great too, but they crush my balls). I'm not a big fan of any of the reverse band movements , i think they help you generate a little extra momentum off the bottom that you don't really have (that can carry you through a sticking point w/o really stregthening it) . A general rule for working through weak points is to focus on a movement that strengthens the ROM just before you hit your weak point not just the weak area itself. The bar stops or sticks after you have lost momentum eg. you are actually weaker in the ROM b4 your sticking point hence the reduction in bar speed.
Get some coaching on your form, it sound like a mechanical error.

 

[I'D RATHER BE DEADLIFTING]

Thanks for the suggestions.


As far as my form goes. It has come along way and I believe it is not holding me back. I definitely think it is more weakness-related. All my partners are always pointing out how consistent and almost machine-like my form is, so I believe that isn't the problem.


I just started working more on upper back as well as some high rep partials from right around the knees. I'm in the process of ghetto-rigging a platform for the band pulls. I will most likely throw in some heavier rack pulls as well and I'll take your suggestion DG and focus on my glutes.

Thanks everyone.

 

[IBench900]

Your form is good. Besides you train at a powerlifting mecca (you know where) so I'm sure they've got your form down.

A side note, when you attempted your 500 half way up you started to shake really bad (duh you were straiining with everyone you got) but I'm just thinking outside the box for a second maybe slight stability issues here...just guessing.

You know people who shake a lot on Squats they say need more core ab strngth

Just food for thought.

Again, I was there and your real close.

Mike

 

[Kepeli]

I used to have a similar problem like yours until I switched from powerlifting to olympic lifting. Most people during their workout will slow down as they pass the knees. I believe if you practice a few sets of heavy clean pulls from the floor, you will correct your lockout problem. Now, when I deadlift, if it comes off the floor, the lift is a good as gold. It even accelerates after reaching my knees to lockout.

3 heavy sets (5 reps) of clean pulls once a week should do the trick for ya! Good luck.