Yesterday's workout and a deadlift problem

[bigguns15]

I tried a couple new things in my workout yesterday that were pretty neat. It was my deadlift/back day. Since I haven't yet started my next training cycle, I'm trying to do some form work on deadlift. I'll explain in a minute. After deads, I tried some hang cleans. Those are nifty! I didn't go very heavy just because the technique is so new to me. Pwr_machine thought I did alright though. I even tried a few power cleans, but they were even more difficult. Then after those, I tried some good mornings from the pins in the power rack. The only done regular GM's before. These were pretty cool too. I worked up to a couple sets of 5 with 185.

On to my deadlift problem... I don't have a video, so I'll try to explain. I'll have to tape my next workout to post it up. My stance is wide sumo, feet about 1.5 inches from the plates on either side. I can get down to the bar fine, so this is not a flexibility issue. I have perfect form doing light weight, but when it gets heavier, my form seems to break. My butt goes up and it's almost as if I am performing two different movements (butt goes up, then shoulders go back; I'd like one smooth movement the entire way through). Pwr_machine and I were brainstorming about what would be weak for that to happen. We were thinking perhaps a weakness in the hams? Any thoughts on this are greatly appreciated. Again, sorry no video. I know it's hard to critique without one.

 

[Mr.Kachok]

i have the same problem!, i think it is weak hams too. Because i can stiff leg the weight, but cant do it syncronized as a sumo dead

 

[JOKER47]

I dead conventional, but had the exact same problem. B-Fold suggested weak hams as well, so I started hitting them hard. Over time, it became easier and easier to hold my ass down while pulling. You still have to concentrate to keep it down, but it's easier the stronger your hams are.

I hope that made some sense...... That's what worked for me, anyway.


Joker

 

[spatts]

Lower back and hips. Your rear goes up because the the hips aren't strong enough to push through while keeping your back in position. It's really common at high weights...I see a lot of ME dead attempts get straight legged because of it. Tried Dimels?

 

[IronLion]

I think it is hips too.....when you start the pull are focusing on pressing your feet through the floor? That mental image seems to help me get my legs to activate.

 

[pwr_machine]

I think it is hips too.....when you start the pull are focusing on pressing your feet through the floor? That mental image seems to help me get my legs to activate.

That was always my focus as well.

 

[spatts]

Reverse band deadlifts would help too....do you do those? They will help you keep position off the floor, but then you HAVE to be able to push those hips through to lock it out where the bands let off.

 

[pwr_machine]

Lower back and hips. Your rear goes up because the the hips aren't strong enough to push through while keeping your back in position. It's really common at high weights...I see a lot of ME dead attempts get straight legged because of it. Tried Dimels?

Bigguns15's butt comes up about 2-3 inches at the start of the movement. It's never so bad that it becomes stiff legged. It's that first pull off the floor that we're trying to sort out. I want one fluid vertical movement and she's not giving it to me! I'm a perfectionist remember.

I agree that her hips need to be strengthened. However, I have a different thought on lower back strength. I think her back is strong and it's compensating for the weak link. Following me?

We've added Dimels/RDL's to her workout recently. Any other tricks to strengthen those hips? Sled dragging has been added also.

 

[pwr_machine]

Reverse band deadlifts would help too....do you do those? They will help you keep position off the floor, but then you HAVE to be able to push those hips through to lock it out where the bands let off.

That's an idea. She hasn't done those.

 

[pwr_machine]

They are also great for developing speed off the floor while training the lockout. I'm a big fan of 'em.

You know, she needs a training partner.

 

[spatts]

They are also great for developing speed off the floor while training the lockout. I'm a big fan of 'em.

 

[pwr_machine]

Shoot us some more ideas.

 

[spatts]

Let's see, I already mentioned dimels and Rev band deads...

Keep doing the GMs.

Bent over drags.

Heavy swing throughs.

I like kneeling squats too, but some people really feel those in the hip felxors (in a bad way).

...it's a pretty simple move, so just about anything the forces the hips through will hit it. Just try to use the same stance you deadlift in, and maintain the proper back position while doing it too. A few weeks of those worked in, and you may see a difference.

 

[IronLion]

Olympic Pulls with 50-60 percent max load. Take the bar from the floor and pull into a stiff arm power shrug, up on your toes. It is one of the best ways to build power in the hips, plus you have to use your legs and stay back or you won't be able to pull it

 

[pwr_machine]

Olympic Pulls with 50-60 percent max load. Take the bar from the floor and pull into a stiff arm power shrug, up on your toes. It is one of the best ways to build power in the hips, plus you have to use your legs and stay back or you won't be able to pull it

I guess we're on the right track because we just started doing these also.

 

[bigguns15]

I think it is hips too.....when you start the pull are focusing on pressing your feet through the floor? That mental image seems to help me get my legs to activate.

I know to think about doing this, but I often forget. I'll have to make it a point to think about that before pulling. Visualization works well for me

Like pwr_machine said, we also just added some light olympic moves from the floor.

 

[bigguns15]

Let's see, I already mentioned dimels and Rev band deads...

Keep doing the GMs.

Bent over drags.

Heavy swing throughs.

I like kneeling squats too, but some people really feel those in the hip felxors (in a bad way).

...it's a pretty simple move, so just about anything the forces the hips through will hit it. Just try to use the same stance you deadlift in, and maintain the proper back position while doing it too. A few weeks of those worked in, and you may see a difference.

Good tips! Thanks. I've been wanting to try the rev band deads. I've already added in some band pull throughs. The swing throughs could be a nice alternative. I've also been doing the bent over drags (which kill my hams!). I like em. I guess I'm just being a little impatient. I need to give these new things I've added a chance to work. I just want it to be perfect now.

 

[spatts]

I can relate. As easy as it is for me to tell you to be patient, I can turn right around and say "I want it NOW" about a few of the things I'm waiting on too. I guess we can all keep eachother grounded and having fun while we wait.

 

[Scotsman]

One other thing to consider other than the great suggestions above. I notice this with a lot of people I know that on lighter weights form is great then goes to hell as the weight goes up. One thing to look for is that they aren't trying to lift faster at the bottom then with lighter weight. I used to do this where you try and jerk the weight up instead of a nice pull. Well when you jerk up into the weight you are going to pull yourself forward. Just my thoughts the other info should help a lot.

Cheers,
Scotsman

 

[bigguns15]

Thanks Scotsman for the tip. That's an excellent tip for most beginners. I don't try to jerk the bar even on my light sets. It's more of a smooth pull.

 

[bigguns15]

I guess we can all keep eachother grounded and having fun while we wait.

Sounds good to me.