Need to increase deadlift.....tips please

[vinylgroover]

Guys

What are the most beneficial exercises or muscles i need to work on in order to help me increase my deadlift numbers. Been stuck at 300 x 5 for some time now.

Traps, hams, hips, abs?

squats, GM's, SLD's, shrugs?

I don't do any direct trap work and haven't done free squats for a few months due to a lower back injury........is my deadlift doomed without those two?

 

[IronLion]

Where do you struggle most, off the floor, lockout, form ect. ?

 

[vinylgroover]

Where do you struggle most, off the floor, lockout, form ect. ?

Off the floor i'm ok......probably mid rep if anywhere. I'm pretty happy with my form.

I use straps, so grip is not an issue

 

[IronLion]

definately sounds like hip strength to me...what is wrong with your back exactly so I can have a better idea as to which exercises you would be able to do for the hips

 

[vinylgroover]

I have an inbalance in my right lower lumbar. I am ok on any execise except free squats. My lower back goes anytime i do free squats.

 

[IronLion]

Have you ever done pull throughs, dimmel deadlifts, or swing throughs?

Basically you need to strengthen your hips to finnish the move the hips are responsible for the lockout, as well as sexual performance, and thus must not be neglected...lol

spatts posted a video of hannibal doing dimmel deads, I would add these into your routine as well as some kneeling squats provided they don't hurt your back. I am going to post a how to on swing throughs soon so you may want to take a look at those as well, as I find them more effective than pull throughs...

 

[vinylgroover]

Pull though's i know...... but haven't done them. The others i don't know. I will keep an eye out for your description on swing through's. I just noticed spatt's thread.

Cheers Iron.

 

[Torstein]

Power cleans perhaps?

 

[spatts]

Something that will increase you deadlift, help you through a middle sticking point, and be nice and balanced for your back is a low chain suspended good morning. If you have access to a safety squat bar to perform those with, that's a great idea too, and just do them in your deadlift stance.

Another good move would be box pulls from the floor (standing on a 3-4 inch box). You could keep these lighter and concentrate on speed. Then, when you're just pulling regularly, the bar seems higher and you're also faster. For me, getting the bar off the floor is all about speed, and enough speed will pass you right through your sticking points.

Good luck, VG.

 

[nanotitan]

Deadlifts of the box will definitely help. Also, try the conjugate method along with the max effort method.

 

[kingc_79]

Something that will increase you deadlift, help you through a middle sticking point, and be nice and balanced for your back is a low chain suspended good morning. If you have access to a safety squat bar to perform those with, that's a great idea too, and just do them in your deadlift stance.

Another good move would be box pulls from the floor (standing on a 3-4 inch box). You could keep these lighter and concentrate on speed. Then, when you're just pulling regularly, the bar seems higher and you're also faster. For me, getting the bar off the floor is all about speed, and enough speed will pass you right through your sticking points.

Good luck, VG.

always count on spatts for some good advice...ever since i tried them i love the low chain suspended gm's kills the lower back.

 

[kingc_79]

i like low box squats for hips and recently been shown a few things w/ mini bands to help hips but do pull thrus help hips out a lot? i havent really tried them yet

 

[IronLion]

I personally like swing throughs, a first cousin of pull through for increasing hip flexibility and power...I will make a post explaining them fully when my back is not broken...lol