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Stephan Korte's 3x3 First Week Progress and Apologies to All!
- Thread starter super_rice
- Start date
Tom Treutlein
New member
Obviously! 
I meant, what's the olylifting form? I believe you said it was a narrowed stance with shoulders over the bar at the start of the lift, no? Bar really close to the shins or away from them?
I meant, what's the olylifting form? I believe you said it was a narrowed stance with shoulders over the bar at the start of the lift, no? Bar really close to the shins or away from them?
coolcolj
New member
Hips down lower, hookgrip/double overhand grip, shoulders over the bar, back straight, shoudlers pulled back and locked tight
strict form using the hammies more to pull the weight up, rather than just lowerback and glutes.
You lift by driving the heels into the floor. The bar path is vertical, the knees move of the way when done properly, although the knees don't really go over the bar that much anyway. And the bar never touches the shins or knee, even though the bar is within an inch of the shins. Well it never does for me, I never tear my shins up, plus I line up shins to the smooth part
You can't lift as much weight as the "powerlifter" style, but it has much better benefits for sport applicable power/strength and musclemass gains
Plus the chances of hurting your lower back are pretty much a non-issue, either the weight comes off the floor or it gets nailed down.
This would be a clean deadlift style, there is also a snatch grip deadlift style as well which is a bit different due to the wider grip and lower starting position. Need good flexibilty in the posterior chain to get a proper start position.
basicly like doing an olylift, the start position anyway.
strict form using the hammies more to pull the weight up, rather than just lowerback and glutes.
You lift by driving the heels into the floor. The bar path is vertical, the knees move of the way when done properly, although the knees don't really go over the bar that much anyway. And the bar never touches the shins or knee, even though the bar is within an inch of the shins. Well it never does for me, I never tear my shins up, plus I line up shins to the smooth part
You can't lift as much weight as the "powerlifter" style, but it has much better benefits for sport applicable power/strength and musclemass gains
Plus the chances of hurting your lower back are pretty much a non-issue, either the weight comes off the floor or it gets nailed down.
This would be a clean deadlift style, there is also a snatch grip deadlift style as well which is a bit different due to the wider grip and lower starting position. Need good flexibilty in the posterior chain to get a proper start position.
basicly like doing an olylift, the start position anyway.
Guinness5.0
New member
Coolcolj-
that sounds like how I deadlift. I haven't touched my shins in a long time and my hips are very low to initiate the movement. I make a point of my shoulders being directly over the bar and arms perpendicular to the ground.
Does that mean I'm leaving a lot on the table in terms of raw dl weight? The goal of my training is to get strong on the big 3. Style (to me) is irrelevant.
EDIT: Also I feel dl's in my hams like mad and apologies to super rice- I'll start my own thread next time I have a question that has nothing to do with your journal.
that sounds like how I deadlift. I haven't touched my shins in a long time and my hips are very low to initiate the movement. I make a point of my shoulders being directly over the bar and arms perpendicular to the ground.
Does that mean I'm leaving a lot on the table in terms of raw dl weight? The goal of my training is to get strong on the big 3. Style (to me) is irrelevant.
EDIT: Also I feel dl's in my hams like mad and apologies to super rice- I'll start my own thread next time I have a question that has nothing to do with your journal.
coolcolj
New member
ther eis a longer range of motion and less leverage at the floor when deadlifting like this
it all depends on the person, but if you see anyone trying to deadlift more weight they can handle with hitching and all, look at how it's usually done. Stiff legged style with upper back rounded, shoulders forward, and leaning back
Now if they did it strictly, in a cleandeadlift style, you could probbaly take 40lbs off the bar
it all depends on the person, but if you see anyone trying to deadlift more weight they can handle with hitching and all, look at how it's usually done. Stiff legged style with upper back rounded, shoulders forward, and leaning back
Now if they did it strictly, in a cleandeadlift style, you could probbaly take 40lbs off the bar
Jim Ouini
New member
Speaking of deadlift style, I ran across this from Matt Reynolds:
I sumo dead
I know where he's coming from, ROM is shorter with sumo and low back doesn't get worked as much (actually, that's why I chose it for now).
But I'm sure my conventional is at least 50lbs? less than my sumo.
I do cleans using the narrow stance, though.
super_rice: sorry for hijacking the thread!
I sumo dead
I know where he's coming from, ROM is shorter with sumo and low back doesn't get worked as much (actually, that's why I chose it for now).
But I'm sure my conventional is at least 50lbs? less than my sumo.
I do cleans using the narrow stance, though.
super_rice: sorry for hijacking the thread!
My opinion, and I know I'm not alone in this, is that for many body types the sumo provides the best mechanical advantage to utlize functional strength while the conventional is the best developer of overall functional strength. Now for a pure competitive PL application, obviously you favor and train whichever provides you the best results (ironically, although sumo mechanics favor a broader range of people a lot of the best pullers have pulled conventional). All that said, even for dedicated PL, I'd bet a lot of people would find it advantageous to incorporate conventional pulling or OL variants for at least part of the year.
Tom Treutlein
New member
I like the sound of your deadlifting style, CCJ. I think I'll give it a shot. Any links with pictures or anything, so I can have a friend check my form?
super_rice
New member
yeah you bastards
anyway to add fuel to the fire, i deadlift the same way i clean too. started off with a RDL type movement.
as far as my korte's program, i've ddropped the rest paused squats, and changed the 7 sets of 5 squats to 12 sets of 3 as per advice of Rodney Wood. i don't know about his little gin and raisin mix though...
anyway to add fuel to the fire, i deadlift the same way i clean too. started off with a RDL type movement.
as far as my korte's program, i've ddropped the rest paused squats, and changed the 7 sets of 5 squats to 12 sets of 3 as per advice of Rodney Wood. i don't know about his little gin and raisin mix though...
