Right leg twitching during max deadlifts/can't get to 500 lbs

[BSideleau]

Hi everyone,

I have been struggling to get to 500 lbs on the deadlift and I'm not sure why; I have tried many different forms/programs and my diet seems perfect. I have noticed one issue, on the heaviest lifts I do great up until the bar reaches my knees, getting it from my knees to my waist is the hardest part...I'm pretty sure I could do 500 lbs up to the knees, but at my current max of 455 it flies up to the knees, then my right knee/leg starts "twitching" and helping drag the weight up....does this count as a max lift? Or does twitching your leg count as "cheating" on the lift? My max with no right leg twitch is around 425 lbs, on that once it reaches my knees I can just drag it up my thighs with no help from the right leg "easing" it up. Should I still do the 455 lbs to keep my strength up? Or should I stick to my 425 max and lower? I lately have been doing the Coan Phillipi routine with some minor modifications- I start out with 3 warmup sets at 5 reps each starting 135x5, 225x5, 305x5 and then I do 4 reps at 405lbs (no leg twitch on any of them) and then I do either my max of 425 (no twitch) or 455 (twitch), then I do 5 sets of single reps at 410lbs (no twitch on any of them) and then 6 sets of 3 reps at 360lbs, then a single stiff-leg deadlift set of 8 reps at 305 and finally 1 set of 12 good mornings at 150 lbs. I appreciate all help...here is a video from a few months ago when I was at 435 with hitching(remove spaces)- w w w. you tube . com /watch?v=D3BsQbAXSVI

[deadliftdang]

post the link with spaces and someone can embed it for you.

are you starting far away from the bar? that oculd explain the automatic hitching.

[BSideleau]

post the link with spaces and someone can embed it for you.

are you starting far away from the bar? that oculd explain the automatic hitching.

here's the link

w w w. you tube . com /watch?v=D3BsQbAXSVI

[isaku900]

that's called hitching.

it would get red lights at an reputable federation. red lights = missed lift.

its cause is your lack of setup, poor positioning and initiation of the lift, putting you in a terrible leverage position and inability to lockout.

[BSideleau]

that's called hitching.

it would get red lights at an reputable federation. red lights = missed lift.

its cause is your lack of setup, poor positioning and initiation of the lift, putting you in a terrible leverage position and inability to lockout.

Thanks...how do you think I can remedy it? Will rack pulls help (I have yet to try them)? Should be feet be farther apart?

[isaku900]

Thanks...how do you think I can remedy it? Will rack pulls help (I have yet to try them)? Should be feet be farther apart?

...this will not be solved by a variant exercise.

it will be solved by developing a proper setup and consistent technique.

[scottyk31]

You have to either go on youtube and look up technique videos or get a good deadlifter to teach you. You can eek your way to a certain weight but if you are looking to pull actual heavy weight you need sound technique

[BSideleau]

You have to either go on youtube and look up technique videos or get a good deadlifter to teach you. You can eek your way to a certain weight but if you are looking to pull actual heavy weight you need sound technique

Thanks...I have checked a few out...it looks like I am too rounded in the back. I also think perhaps I need to strengthen my glutes.

[isaku900]

I also think perhaps I need to strengthen my glutes.

no. you need to put yourself in a position to actually use them.

stop looking at variations and accessories to fix a fundamental breakdown in how you perform the lift.

[BSideleau]

no. you need to put yourself in a position to actually use them.

stop looking at variations and accessories to fix a fundamental breakdown in how you perform the lift.

Do you have any good examples to show me? I have looked on you tube and what I have seen is not all that different from my technique; I suppose I need to straighten my back and bend my knees more? I do not have any trainers to ask, as I work out in my garage.

[isaku900]

most people deadlift like complete ****sacks.

start here: http://www.youtube.com/watch?v=xS2wLZSdeDg

[BSideleau]

Thank you...this is very helpful; next week I am going to start fresh on deadlift and do lighter to get my form correct, and then move from there.

[Fizzik]

You need to start the pull with your shoulders in line with the bar before you pull. If you have this fundamental correct it basically enforces bottom tension(pulling slack out of the bar). Lots of great videos including

[Bramley89]

Any form of shaking means its too much for you! Too heavy

[HamburgerTrain]

Any form of shaking means its too much for you! Too heavy

F*cking terrible advice.

OP, check this out and let me know if you have any questions:

http://articles.elitefts.com/trainin...anged-my-life/

[Bramley89]

F*cking terrible advice.

OP, check this out and let me know if you have any questions:

http://articles.elitefts.com/trainin...anged-my-life/

That wasnt advice, it was a statement which is very true!

You can even see in the video its not a proper lift, because the weight is too much.

[sheed30]

That wasnt advice, it was a statement which is very true!

You can even see in the video its not a proper lift, because the weight is too much.

If I'm maxing out on DL's...whether it's one rep or multiple reps...I'm pretty much guaranteed to be shaking a bit.

[HamburgerTrain]

That wasnt advice, it was a statement which is very true!

You can even see in the video its not a proper lift, because the weight is too much.

It's not a proper lift because his technique is bad with that weight and it wouldn't count in a meet (which is all that really matters for us in this section). Shaking is fine if the weight can be locked out and counted under the standards of legitimate competition.

[Rusty56]

Any form of shaking means its too much for you! Too heavy

[Aasemd]

most people deadlift like complete ****sacks.

start here: http://www.youtube.com/watch?v=xS2wLZSdeDg

OH MY GOD! Everyone told me my feet was too far away so i got super close and my pull went to ****. I knew I was doing something right. This post has helped

[ChecksandGiggles]

That wasnt advice, it was a statement which is very true!

You can even see in the video its not a proper lift, because the weight is too much.

Do you even lift?