Strength Plateau..|Help!

scotty2hotty24 · 11-02-2009, 03:28 PM

My deadlift is really anoying me now, ive been trying to get my 440lbs deadlift for around 3months now, form gets better and better but only in the bottom half i get about 2/3inches above my knees.... but it stops moving at the same point everytime!

http://www.youtube.com/watch?v=XPfjGHlnkn0 - 440lbs fail, no lockout

So heres my questions: how can i get my speed up coming from the ground?
how can i practice this movement with out any extra things like blocks,chains or bands?

also what muscles are mostly in use in: the initail pull from the ground?

The movement from shin to above the knee?

from above the knee to lock out?

Also core strength: anyone got any good tips?

thanks for your help.

Fluster · 11-02-2009, 03:55 PM

Quote:

Originally Posted by scotty2hotty24

So heres my questions: how can i get my speed up coming from the ground?
how can i practice this movement with out any extra things like blocks,chains or bands?

also what muscles are mostly in use in: the initail pull from the ground?

The movement from shin to above the knee?

from above the knee to lock out?

Also core strength: anyone got any good tips?

thanks for your help.

Your speed off the ground actually looked ok - but deficit deads helps with that.

Bands and chains are probably overkill, but both will help with your lockout (which is clearly the issue here)

Quads/Quads/Hamstrings+traps/upper back once the knee angle is closed. Your erectors/traps etc will be used isometrically (hopefully) throughout the pull. As I understand it, some people pull more strongly with their back and utilise less leg drive initially, starting with their hips lower, although this probably is dependent on individual mechanics.

It would be interesting to see your technique with some successful pulls - maybe someone else more experienced can give you better pointers, but to me that vid looks like you're very quad dominant - you kicked it's ass on the initial pull then just bailed when your knees were close to lockout and started hitching it.

Core stuff, I just do L-Sits/raises and weighted situps. Sometimes I like turkish getups if I'm feeling energetic.

koyongi · 11-02-2009, 05:45 PM

It looks to me that the problem is your butt coming up too fast at your initial pull. This would be why it keeps getting easier at the bottom, but harder at the top. (You're using more and more legs at the VERY beginning, then left with a SLDL at the top, which you can't finish.)

scotty2hotty24 · 11-03-2009, 01:24 PM

i dont agree koyongi, because my bum is obv coming up too fast for a reason.
thanks for the info fluster, gonna hammer the hammies and traps now

TrettinR · 11-03-2009, 01:44 PM

Quote:

Originally Posted by scotty2hotty24

i dont agree koyongi, because my bum is obv coming up too fast for a reason.
thanks for the info fluster, gonna hammer the hammies and traps now

I'm gonna have to agree with Becky (Koyongi), and this is coming from someone who stiff legs alot of his deadlifts. I have the same problem. Yes you can get the bar off the floor quicker with more of a straight leg (as can I) but if you brought your hips down a bit then you'd be able to use more legs throughout the lift making the lockout easier. I would take anything Koyongi says into consideration since she has totaled single ply elite while lifting raw and trains with an extremely knowledgeable team.

Chokenpuke · 11-03-2009, 01:52 PM

Your setup looks pretty lazy. Set the arch in your back hard and keep your chest up. Focus on pushing your hips through at the top. Squeeze your ass cheeks together and drive that **** home. Do it.

babyslayer · 11-03-2009, 01:56 PM

get your deadlifting muscles stronger.

posterior chain, back, quads.

pick a few exercises that train those, and drastically improve them.

babyslayer · 11-03-2009, 01:58 PM

improve your romanian deadlift.

your good form romanian deadlift, not some rounded back partial thing.

mangiventofly · 11-03-2009, 09:17 PM

too much low back, not enough leg. typical. keep your butt down, stick your chest out.

don't pull the bar. instead, push the floor. visualize it during the lift. try it on smaller weights first. by thinking about pushing the floor away from you, you will automatically use more leg. it made all the difference for me.

bigtallox · 11-03-2009, 09:24 PM

Quote:

Originally Posted by scotty2hotty24

So heres my questions: how can i get my speed up coming from the ground?

You need to train for speed through dynamic effort training.

Quote:

Originally Posted by scotty2hotty24

how can i practice this movement with out any extra things like blocks,chains or bands?

You can still train speed with straight weight, but IMHO bands/chains makes it more effective. But if you don't have access to such tools, just have a speed day with straight weight. It'll still help.

Kabal · 11-03-2009, 09:31 PM

rack pulls and heavy, heavy shrugs.

scotty2hotty24 · 11-05-2009, 01:37 PM

Quote:

Originally Posted by mangiventofly

too much low back, not enough leg. typical. keep your butt down, stick your chest out.

don't pull the bar. instead, push the floor. visualize it during the lift. try it on smaller weights first. by thinking about pushing the floor away from you, you will automatically use more leg. it made all the difference for me.

NICE ONE dude i likes this, i will practice my romanian deadlift and start squatting ATG quickly with around 220lbs

mk_nightwolf · 11-06-2009, 12:45 PM

do dumbbell side bends u need strong obliquies wen ur going up..also trains ur grip aswell

Fluster · 11-06-2009, 03:45 PM

I gotta be honest, I didn't see him veering violently to either side or crumpling in a pathetic heap - So in this case I suspect it's more posterior chain than obliques.

koyongi · 11-06-2009, 10:12 PM

http://www.youtube.com/watch?v=Pj63h8rk4Mo

Just before 3:00.

Bennuendo · 11-06-2009, 11:42 PM

Quote:

Originally Posted by scotty2hotty24

My deadlift is really anoying me now, ive been trying to get my 440lbs deadlift for around 3months now, form gets better and better but only in the bottom half i get about 2/3inches above my knees.... but it stops moving at the same point everytime!

http://www.youtube.com/watch?v=XPfjGHlnkn0 - 440lbs fail, no lockout

So heres my questions: how can i get my speed up coming from the ground?
how can i practice this movement with out any extra things like blocks,chains or bands?

also what muscles are mostly in use in: the initail pull from the ground?

The movement from shin to above the knee?

from above the knee to lock out?

Also core strength: anyone got any good tips?

thanks for your help.

Use chains or bands to make the resistance heavier up top.. As you get to the top part of the lift, it'll get heavier and you'll have to finish strong and fast or you won't complete it

you can also do rack pulls where you're pulling from your sticking point.. it'll probably be easier for you to lift at a heavier weight because you're not going the full range of motion and in turn you'll get use to that heavy weight on the top portion of your lift.

Doollas · 11-07-2009, 12:51 AM

Quote:

Originally Posted by koyongi

http://www.youtube.com/watch?v=Pj63h8rk4Mo

Just before 3:00.

I didn't know Wild Iron did these thanks!!! Reps if I got em

viperman5000 · 11-07-2009, 01:14 AM

you don't need bands or chains.

work on your form/set-up. and then when that is perfect, move on to rack pulls.

scotty2hotty24 · 11-13-2009, 01:07 PM

Quote:

Originally Posted by Bennuendo

Use chains or bands to make the resistance heavier up top.. As you get to the top part of the lift, it'll get heavier and you'll have to finish strong and fast or you won't complete it

you can also do rack pulls where you're pulling from your sticking point.. it'll probably be easier for you to lift at a heavier weight because you're not going the full range of motion and in turn you'll get use to that heavy weight on the top portion of your lift.

ah i will try se rack pulls then, i actually didnt know what these were DOH!