deadlift 473 x 2 form check.

[southbankwulf]

this is with a loose inzer dl max, missed the 3rd above the knee. i think i took to long inbetween 2nd and 3rd rep, but ill get it next week. what you think? anything i can change?

http://www.youtube.com/watch?v=_3DS-ARkpUc&feature=channel

[Lager1]

Ok, a few things. Your raw dead is 451 (if thats up to date) so you are getting a significant amount out of this suit.

Here is your starting position:
http://i237.photobucket.com/albums/ff288/jmaths117/deadcheck.jpg

It looks good, you have the hips low, your weight is on your heels, etc.



I believe this is where your sticking point starts:

http://i237.photobucket.com/albums/ff288/jmaths117/deadcheck2.jpg

You start ramping the bar up slightly.



Here is your lockout:

http://i237.photobucket.com/albums/ff288/jmaths117/deadcheck3.jpg

As you can see your knees are still bent.


One thing you should focus on is pushing your hips through instead of just trying to straighten your back. Also, really focus on locking out your knees, flex the quads at the top.

If I were you I'd do some rack pulls from the height in the second pic, maybe from just below knee height.

Also, if you have bands at your disposal, using bands with a little bit lighter weight (probably around 405) would help develop your lockout.

[southbankwulf]

^ thanks.

and thats not up to date, im not sure how much i get out of the suit...its defantly not 22lbs because the suit is very loose.

and yes i no my lockout is weak, what do you think? rackpulls every 2nd week? or pull from the floor and then do rack pulls?

i do not have bands yet, but im lokoing into getting some.

and do you think id get called by judges for the little ramp and not locking out the knees? how do i fix the ramp?

[Lager1]

^ thanks.

and thats not up to date, im not sure how much i get out of the suit...its defantly not 22lbs because the suit is very loose.

and yes i no my lockout is weak, what do you think? rackpulls every 2nd week? or pull from the floor and then do rack pulls?

i do not have bands yet, but im lokoing into getting some.

and do you think id get called by judges for the little ramp and not locking out the knees? how do i fix the ramp?

like I said just focus on pushing the hips through and locking out the knees more.

pull from the floor, do some light accessory work, and then finish with rack pulls

I don't know how often you should do them, you know yourself better than I do.

[southbankwulf]

like I said just focus on pushing the hips through and locking out the knees more.

pull from the floor, do some light accessory work, and then finish with rack pulls

I don't know how often you should do them, you know yourself better than I do.

ok thanks for the help. appreciated.

[Anaar]

Sumo stance RDL's, sumo stance box squats, heavy heavy upper back work

You have short arms so you need to work extra hard on lockout, it will almost always be your weakness

[southbankwulf]

Sumo stance RDL's, sumo stance box squats, heavy heavy upper back work

You have short arms so you need to work extra hard on lockout, it will almost always be your weakness

well i squat in sumo stance anyway..well actully i squat wider than my sumo deadlift stance so thats being worked on and ive just started doing more heavy upper back work...ill try the rdls though, thanks.

[The_cannibal]

It is pretty obvious that you're quite strong off the floor, but lack strength at lockout.

Now, do you have access to bands? That would be ideal for lockout work: actually better than rack pulls.

Here's why: in a rack pull, you'll have a tendency to put yourself in the most advantageous position to pull the most weight, which may not be the same position you'd be during a deadlift. With bands, you'll be much closer to a "true" deadlift groove, and you'll still end up with more weight on top.

If you don't have bands, it might be worth buying some, and replacing rack pulls by deadlift with bands.

[southbankwulf]

It is pretty obvious that you're quite strong off the floor, but lack strength at lockout.

Now, do you have access to bands? That would be ideal for lockout work: actually better than rack pulls.

Here's why: in a rack pull, you'll have a tendency to put yourself in the most advantageous position to pull the most weight, which may not be the same position you'd be during a deadlift. With bands, you'll be much closer to a "true" deadlift groove, and you'll still end up with more weight on top.

If you don't have bands, it might be worth buying some, and replacing rack pulls by deadlift with bands.

yes im going to get some bands, i think it will give me more in training + i can use them for the squat and bench aswell. i willl get some and start using them after my meet because i dont want to start messing with my training with so little time before my meet. ill pm you and see were we can fit them in to my workout.

[southbankwulf]

heres a video of todays deadlift:
http://www.youtube.com/watch?v=Fyn8Xq8on0c&feature=channel

i took your advice and this is after a couple of rack pull sessions and extra upper back work.

any better? and i think if i get my hips alittle lower like in the first video i can get more speed on the way up.

[comradX]

You do not look comfortable pulling sumo. Which is evident by the inordinate amount of time it took you to go from setup to cracking the floor. The weight owned you instead of you owning it. Maybe you should lower the weight and work on finding the groove. Or maybe pull conventional. Depending on the fed those deads could have been red lighted.

[Lager1]

You still have the same problem.

Perhaps you should try a closer stance, keep working on your lockout though.

[southbankwulf]

You still have the same problem.

Perhaps you should try a closer stance, keep working on your lockout though.

I know I still have the same problem, but thought it was better than 2 weeks ago when I did the 473 and with more weight for the same reps. if I keep working on my lockout I think I can nail alot more weight than I could pulling conventional, but I will mess around with my stance and see what works.

thanks for the input.

[southbankwulf]

You do not look comfortable pulling sumo. Which is evident by the inordinate amount of time it took you to go from setup to cracking the floor. The weight owned you instead of you owning it. Maybe you should lower the weight and work on finding the groove. Or maybe pull conventional. Depending on the fed those deads could have been red lighted.

well if I don't look comfatble pulling sumo I must look horrible when going conventional. I think the long set up is more being a pussy more than anything and trying to get in a comfatble position in my suit. after my meet I will lower the weight and work on form, but a month out I really need to be putting some weight on the bar. I don't think piling conventional is the answer fir me but I'll have ago after my meet, I think it's just my really poor lockout that make it look so bad, but that will be fixed I asure you. I don't see how they could have been red lighted, their was no hitch or ramp, I know it was far from clean but maxes never are.

again thanks for your input.

[The_cannibal]

You spent a lot of time above the bar before you decided to pull it.
If I tried this, I'd be much weaker from it, it just wears you down to stand bent over like that.

As far as technique is concerned, keep doing lockout work; and it wouldn't be a bad idea to push your hips forward at the end of the movement, as if you tried to exagerate the lockout. You should really feel your glutes flexing as you do this. I can do this very easily with a conventionnal pull, but I don't know how that would work when pulling sumo. You can try it anyway.

[southbankwulf]

You spent a lot of time above the bar before you decided to pull it.
If I tried this, I'd be much weaker from it, it just wears you down to stand bent over like that.

As far as technique is concerned, keep doing lockout work; and it wouldn't be a bad idea to push your hips forward at the end of the movement, as if you tried to exagerate the lockout. You should really feel your glutes flexing as you do this. I can do this very easily with a conventionnal pull, but I don't know how that would work when pulling sumo. You can try it anyway.

i know its somethng im going to have to work on, and im also going to try drip and rip and play about with conventional becase people keep telling me i should pull that way evan though i feel better pulling sumo. and ill try and exagerate the lockout as much as possible, see what happends.

[southbankwulf]

http://www.youtube.com/watch?v=V32SCyt6sPQ&feature=channel_page

tried doing rev band deadlifts today, not sure how much of bottem, but at lockout the was no band tension on the bar. This is doing my head in, i know i can pull some big numbers off the floor but i just cant lock those f*ckers out :(

[southbankwulf]

http://www.youtube.com/watch?v=V32SCyt6sPQ&feature=channel_page

tried doing rev band deadlifts today, not sure how much of bottem, but at lockout the was no band tension on the bar. This is doing my head in, i know i can pull some big numbers off the floor but i just cant lock those f*ckers out :(

bump! any advice for a young fat lifter?

[cjdelaney]

bump! any advice for a young fat lifter?

however much weight it takes to get the bar resting on the floor is roughly how much the bands are taking off at the bottom.


no tension at the top isn't the worst thing in the world, that way you are pulling the exact bar weight at lockout. If you wanted tension all the way through you could choke the bands twice or choke them aroune a block.

edit: I can't tell if you were looking for advice on the band setup or on your lockout.

[southbankwulf]

however much weight it takes to get the bar resting on the floor is roughly how much the bands are taking off at the bottom.


no tension at the top isn't the worst thing in the world, that way you are pulling the exact bar weight at lockout. If you wanted tension all the way through you could choke the bands twice or choke them aroune a block.

edit: I can't tell if you were looking for advice on the band setup or on your lockout.

both lol so now can i have advice on my lockout? aha thanks.