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.