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00 pound deadlift
01-27-2013, 12:44 PM
Can you guys do this? Any particular tips to share?
I'm trying to do 5 reps of 300. Right now I'm up to 286x5. My grip is good, but my back is starting to curve. I seem to be unable to think or concentrate much when I'm pulling... it's like fight or flight to get it up.
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00 pound deadlift
01-27-2013, 12:50 PM
I pull 435.
Don't let your back curve, ie you might be tempted to keep going and see the numbers increase, but you're liable to injure yourself or just plateau because you're cheating the motion.
Here are my tips.
-- Lean back. You don't want to be on your toes, nor the balls of your feet. Your center of mass should be oriented vertically with the middle of your foot, maybe even your ankle.
-- Push your ass out. This keeps your back in the right position. Imagine your boyfriend is about to fuck you and you really want it (not trolling, this is how I was taught and it works).
-- Focus on doing the motion in stages. First stage is to use your legs to drive, while keeping the angle of your lower back more or less unchanged. Second stage is to straighten out the back, kind of like a pelvic thrust into the bar.
-- Keep your head up.
-- Drive your feet through the floor. Explosive motion helps you get through the rep.
If all else fails, experiment with your grip and footing. For example, mix your grip the other way, widen your stance, narrow your hands, etc.
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00 pound deadlift
01-27-2013, 01:19 PM
Make sure you keep everything tight ie shoulders slightly back stomach tight get a breath of air in.
Make sure your knees aren't buckling inwards work to push them out
Stretch/mobility work. I think this has been hindering me the most. I sit on my ass all day which is horrieble for you. Google "mobility for sitting on your ass all day" by lift big eat big and "mobility basics" by 70s big
And what I would reccomend most is drop the amount of weight you're using and up the volume. Work on your explosiveness with speed reps at 225x8 then do more sets of 8 reps at 250 then add 5-10 lbs every workout.
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00 pound deadlift
01-27-2013, 01:46 PM
Use a squat rack to work in a narrower range. You probably have a weak/ sticking point as the weight is coming up off and just before it gets to your quads. Use the bars on the squat rack to strengthen up you technique and your muscles in that range. I had a sticking point in my squats, so I went lighter and moved slower through the lower portion of the exercise. I did the same thing for my bench.
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00 pound deadlift
01-27-2013, 02:06 PM
I can walk in at any time and pull 405 for 5. My technique is not the best but little tips will help you get the technique right to maximize your strength.
Do it barefoot. Sneakers cause you to have an angle that makes you more likely to balance on the balls of your feet instead of the heels.
Just like in the squat position, that much weight will cause your knees to buckle inward, focus on pushing them outward to keep your power up.
When leaning over the bar, keep your chest up as much as possible, it should also be well past the bar with your hands and arms angling back towards you.
As you pull focus on getting your upper body up rather than driving so much with your legs. Otherwise you will wind up doing the "stripper" deadlift where your ass goes up first and then your upper body straightens out.
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00 pound deadlift
01-27-2013, 02:16 PM
My advice is to do singles, doubles, or triples and just increase the number of sets to stay at the same training volume. Keeping the number of reps low will prevent your form from suffering as badly. I also tend to make better gains on fewer reps.
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00 pound deadlift
01-27-2013, 02:17 PM
Yes, currently at 320x5. One thing that helped me a lot was switching to the "sumo" style setup, with a wider stance and toes pointed slightly outward. I've found that different setups work better for different body types, but the sumo stance helps me engage my ass more and prevents back curvature. Your mileage may vary, but it's worth trying..
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00 pound deadlift
01-27-2013, 02:58 PM
Can you post a video of your lift? Could be as simple as a technique cue or some weak muscular areas.
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00 pound deadlift
01-27-2013, 03:06 PM
Like most power movements, it's all from the hips. Focus on hip extension and driving through the heels.
I'll also add that snatch deadlifts are good.
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00 pound deadlift
01-27-2013, 03:24 PM
Keep your weight balanced on your heels, and during the initial pull visualize driving your feet down through the floor as opposed to lifting the bar up off the ground. This will help generate the leg drive you need.
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00 pound deadlift
01-27-2013, 04:28 PM
Wear a belt if your back curves, Inzer is a good brand. Lower the weight and do a more gradual progression. A herniated disc never fully heals, and your treatment options are 1) do physical therapy and wait for the hernatied tissue to be reabsorbed after several months to a year (though fluid/mass is usually permanently lost) or 2) undergo a highly invasive surgery.
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00 pound deadlift
01-27-2013, 04:36 PM
Deadlift is my favorite exercise. I'm decent at it due to my proportions (very long arms and short legs), and I only started a year ago and I'm up to 375x3. Here's the thing, with deadlifts, it honestly is the most primal, raw lift, so get as pumped up as possible, being angry helps.
Focus on your breathing technique, make sure you have a mirror in front of you, stretch your trapezius before the pull (I hurt mine last year doing DLs, only injury which ever occurred doing DLs), and make sure your power comes from your hips and legs, not just your back.
A balanced deadlift is the best deadlift.
Also, NEVER arch your back.
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00 pound deadlift
01-27-2013, 04:47 PM
If your back is curving you might be rushing through the rep. I did this at first. For some reason you feel the weight stalling so your back curves instinctual to get you through the rep. If you're aware of this you can calm down, keep your form in mind, and keep applying the same amount of force and let your body push through the rep.
Driving your hips forward should be explosive, but getting the bar off the ground should not be.
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00 pound deadlift
01-27-2013, 05:45 PM
100% need chalk. Deadlift was my specialty, I hit 425x10 and 585 for 1.
I curve my back like crazy, it's just the way my bone structure is. And don't think during lifting, just lift as FAST as you can off the floor. IF you go slow, its not moving up...
I warm up and just do ONE hard set. Anymore and my back was out for a month...
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00 pound deadlift
01-27-2013, 06:04 PM
Inflexibility and a weak core could also be part of the explanation. Hard to judge without a video.
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00 pound deadlift
01-27-2013, 06:26 PM
Careful with your form. Better to have lighter weight and perfect form than going heavier but more sloppy. My lesson was learned, I have a fucked up back now and it'll probably never be the same. I'm in almost constant back pain now. I still work out but squats and deadlifts are off the table for me for the foreseeable future. Watch the form! You only get one back and once its fucked, it's a looooong road to recovery.
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00 pound deadlift
01-27-2013, 06:35 PM
Quote: (01-27-2013 06:23 PM)WesternCancer Wrote:
Quote: (01-27-2013 05:45 PM)TheCaptainPower Wrote:
100% need chalk. Deadlift was my specialty, I hit 425x10 and 585 for 1.
I curve my back like crazy, it's just the way my bone structure is. And don't think during lifting, just lift as FAST as you can off the floor. IF you go slow, its not moving up...
I warm up and just do ONE hard set. Anymore and my back was out for a month...
You sure it was just the volume that would throw your back out?
agreed. to anyone reading, this is bad advice...dont follow it
before you begin the pull, squeeze your shoulder blades together and lock down your lats. this is after you have your hands on the bar.
if you're plateaued, deload and start over.
really, 300 is nothing and you should be able to push through that with practice
read starting strength
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00 pound deadlift
01-27-2013, 08:40 PM
Roosh, I did this a year or two ago at 160 lbs....
This was my "ONE" set after warming up. Like I said, I used to hit 425x12 reps, and 585 for one. That's how I got the nickname "captain power"...
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00 pound deadlift
01-27-2013, 08:52 PM
Lots of good advise here, my advice is take your time moving up the weights and drive the chin back try to retract the chin to the collar bone than rather look up