Deadlift Help

[Spikeyeyerish]

i am now having trouble getting the weight off the ground but no trouble locking out. (legs are the weak link)

I have had multiple people check my form and its right on

I have a long torso and short legs so i have to start deeper than most to meet criteria (bar over middle of foot, inline w/ scapula, back strait)

I dont use straps (grip is fine and i feel more in control without them)

DL is at 1.9x BW


***what exercise can i do to help this??


***I was thinking Deep Low Bar squats and Squats from Pins

Does any one else have any ideas ???

[rockhuddy]

1. try speed pulls, where you do 8-10 singles with around 50- 60% of your max weight. focus on pulling smoothly but explosively and it'll improve your acceleration getting the bar off the floor. adding chains or bands is even better.

2. try standing on 45 or 100 lb plates (if you've got them). this way you can increase the range of the lift and target your starting strength, but this is more stressful so don't overdo it.

3. more glute, hamstring, and low back work. sometimes if you can't get the bar off the ground it's not because of a certain weakness, it's just too heavy! nothing to do there but keep getting stronger.

[Squizzzer]

1. try speed pulls, where you do 8-10 singles with around 50- 60% of your max weight. focus on pulling smoothly but explosively and it'll improve your acceleration getting the bar off the floor. adding chains or bands is even better.

2. try standing on 45 or 100 lb plates (if you've got them). this way you can increase the range of the lift and target your starting strength, but this is more stressful so don't overdo it.

3. more glute, hamstring, and low back work. sometimes if you can't get the bar off the ground it's not because of a certain weakness, it's just too heavy! nothing to do there but keep getting stronger.

x2

and...getting my squat up really helped me get the bar off the floor

[powerlifter70]

Add low box squats with a good pause and pull full extended rom by standing on a 2x8, platform or some flat plates.

[Spikeyeyerish]

thx for all the advice

is there any real diff between box squats and squating from pins
never was a big fan of boxes since you cant see where they are

[Kiknskreem]

is there any real diff between box squats and squating from pins
never was a big fan of boxes since you cant see where they are

Yes, there are significant differences, and you don't need to see, shouldn't be looking at the box anyway.

[Spikeyeyerish]

Yes, there are significant differences, and you don't need to see, shouldn't be looking at the box anyway.

when iused to do them i wouldn't look for the box...don't know how you really could. The box always seemed to surprise me or i felt like i was concentrating on the box instead of the squat.

i have seen box squats done in two ways...

one) to teach new squaters how low to go and have their butt just kiss the box

Two) i have also seen box squats used to eliminate the energy stored by muscles stretching on the way down


If the main goal from box squats is to eliminate the stretch....wouldn't squating from pins achieve the same goal, by eliminating the downward motion??