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weak off the floor

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glen_danburyIconweak off the floor20-07-2012 @ 09:27 
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SQ 220, BP 135, DL 235
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ok my deadlift currently sucks. am at a place where I find weights won't budge from the floor to mid shin. if I make a pull past this point then normally i can rep it - its just the first few inches of a dead stop pull im Crap with.

my plan of action is the following but would appreciate advice or tips

* pull from a deficit to overload the bottom range more
* all reps done from a total dead stop (stand up between each rep)
* lots heavy good mornings as assistance
* kettlebell snatches for explosiveness in the hips

i have short stumpy legs and arms with a long torso and high inserting lats which i think makes me an inefficient puller.
as said advice and guidance from big pullers appreciated
VanillaGorillaIcon...20-07-2012 @ 09:29 
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Sounds like you deadlift touch and go?
milsyIcon...20-07-2012 @ 09:35 
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Ne n coner a fuickex .ay ouse part we .be
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Atg close stance Beltless squats
Speed pulls (not just a light deadlift)

Look at your setup do you pull hips high or hips low do your hips rise before the bar breaks ?
glen_danburyIcon...20-07-2012 @ 09:37 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
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if i rep yes which i know is a bad bodybuilding habit. at current doing triples and do pause but its not long. i know doing deads from a dead stop is needed and do plan on full long pausing and setting up again between reps
JackRevansIcon...20-07-2012 @ 09:42 
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Sldl worked well for me
TobyCutlerIcon...20-07-2012 @ 09:52 
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Deficit deadlifts will help, only from a couple of inches though. Get low as possible and use your quads. Imagine pushing the floor down instead of pulling the bar up.

Also for all deadlifts, (this may not make sense but il try)
Imagine rolling onto the outside of your foot, but without actually rolling your foot, i.e pushing your legs outwards.... it engages your outer quads and hip muscles. And if you dont already, turn your feet so they are pointing slightly outwards instead of straight forwards
FazcIcon...20-07-2012 @ 10:01 
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Post Edited: 20.07.2012 @ 10:01 AM by Fazc
How wide do you guys put your feet on conventionals?

Right out to your hands, or narrower with toes slightly out?
JCIcon...20-07-2012 @ 10:02 
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TobyCutler said:Deficit deadlifts will help, only from a couple of inches though. Get low as possible and use your quads. Imagine pushing the floor down instead of pulling the bar up.



Deficits should improve your speed off the floor as Tobias says
TobyCutlerIcon...20-07-2012 @ 10:06 
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Fazc said:How wide do you guys put your feet on conventionals?

Right out to your hands, or narrower with toes slightly out?


Should be fairly close, just inside shoulder width and hands just outside that. And toes pointed out slightly
VanillaGorillaIcon...20-07-2012 @ 10:11 
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glen_danbury said:if i rep yes which i know is a bad bodybuilding habit. at current doing triples and do pause but its not long. i know doing deads from a dead stop is needed and do plan on full long pausing and setting up again between reps




That's the main issue. I wouldn't worry about adding anything else at the moment, you should improve just from deadlifting properly for now.
glen_danburyIcon...20-07-2012 @ 11:05 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
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Post Edited: 20.07.2012 @ 11:05 AM by glen_danbury
cheers guys sounds like im roughly on right track then as doing close stance squats and will be pausing.

will post up a video of me doing 220 so you can see my first pull technique as don't think my hips rise to early and I am quite quad dominant in most exercises
milsyIcon...20-07-2012 @ 11:48 
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glen_danbury said:cheers guys sounds like im roughly on right track then as doing close stance squats and will be pausing.

will post up a video of me doing 220 so you can see my first pull technique as don't think my hips rise to early and I am quite quad dominant in most exercises


Think its most Probs a technique issue then judging by what you said about your body type and quad dominance I would have thought your speed off the floor would have been good may just be something as simple as breathing technique wrong mental ques at the beginning of the lift or even a tight belt so many variables which is half the fun of powerlifting

Out of interest what's head head position like at the beginning of the pull for me personally if I'm lucking up my pull off floor isn't as strong and when I'm looking a few feet infant of the bar
glen_danburyIcon...20-07-2012 @ 12:26 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 20.07.2012 @ 12:27 PM by glen_danbury
hopefully this works as im crap with embeding - excuse the straps and touch and go as these where for a bodybuilding challenge board on a forum but it will give you an idea of my first pull with both maximal and submaximal weights







tear my technique apart folks as its the only way im going to improve
glen_danburyIcon...20-07-2012 @ 12:29 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 20.07.2012 @ 12:29 PM by glen_danbury
nope try again

http://youtu.be/3eOI7S4DNUg

glen_danburyIcon...20-07-2012 @ 12:32 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
do not have clue why its not embedding so will just post the links

http://youtu.be/TnDgjruMZ80

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