The Hunger for Success: The Solution's Offseason

[snrygo]

best thing that worked for me on DL was getting my arch rright, then rollin the bar away, pulling back super hard with my heels

[NaturalPursuit]

nice deads man!...you must be 'hungry for success'....

[The Solution]

best thing that worked for me on DL was getting my arch rright, then rollin the bar away, pulling back super hard with my heels

If you can elaborate (or carry on with this) i am all ears as to how to try and implement it.

[snrygo]

If you can elaborate (or carry on with this) i am all ears as to how to try and implement it.

roll the bar forwards, get on your toes
lock up core tight and set up
dig heels in
pull the bar as hard as you can into your shins, keep using that motion and complete the pull.

[ShadowWolfe]

The video by smittydiesel on YouTube for dead lifting is a great video. Shows about getting your hips down. The video really helped my form and has improved my numbers and saved my back.

watch from about 1:30 on, that highlights the errors people were mentioning on your form. This is how I corrected my form.

[The Solution]

Synrgo - do you feel rolling the bar forward and getting on your toes does not help with keeping your hips back and sitting into the motion or do you reset before pulling on your shins?
Do you have a vid?


Shadow will watch after work currently on phone

Thanks the more the better

[The Big Sleep]

I believe Matt is referring the the style Chris Hickson uses:



Note how he literally rolls the bar to his shin, sinks his hips and pulls BACK and TOWARDS himself

The best suggestion I can give is to mentally be thinking of the bar as your support from falling on your ass, like your using it to stay on your feet; this will get the mental cue in your head that you should be driving through your heels and the bar should be in contact with your shins

[The Solution]

I believe Matt is referring the the style Chris Hickson uses:



Note how he literally rolls the bar to his shin, sinks his hips and pulls BACK and TOWARDS himself

The best suggestion I can give is to mentally be thinking of the bar as your support from falling on your ass, like your using it to stay on your feet; this will get the mental cue in your head that you should be driving through your heels and the bar should be in contact with your shins

That is what i picture or want to do when i do the movement, i was stressing hard my heels and keeping the weight on them throughout the motion.

Thanks again for the videos. the more visuals and reading i do the more it will sink in

[MikeWines]

Hey bob, I noticed that you workout in five fingers, do you feel like they actually make a difference for squats and deads?

[The Big Sleep]

the more visuals and reading i do the more it will sink in

Exactly, it also takes practice. Like athletes that practice sport-specific skills daily, think of your training as your practice; lifting is a skill, it takes hours upon hours of practice to perfect complex movements like squats and deadlifts

[The Solution]

Hey bob, I noticed that you workout in five fingers, do you feel like they actually make a difference for squats and deads?

100x better for sitting back and with flexibility. Remember if you are using a heel or arch on a shoe you are going to move more towards your toes and less off your heels (which is what you are aiming for) You want to sit back and engage your glutes on a squat/deadlift and also sit back into the motion. A heel will not do that as it raises you off your heel and harder to do so.

[therockap1]

I've always wondered about the Vibram's, might make that my next gym purchase.

[ShadowWolfe]

I believe Matt is referring the the style Chris Hickson uses:



Note how he literally rolls the bar to his shin, sinks his hips and pulls BACK and TOWARDS himself

The best suggestion I can give is to mentally be thinking of the bar as your support from falling on your ass, like your using it to stay on your feet; this will get the mental cue in your head that you should be driving through your heels and the bar should be in contact with your shins

it seems like this video is more of a SLDL. He barely bends at the knees at all. 705x5 is incredible strength, but thats not really how strength coachs teach DL. But I suppose one thing works for one person and not another depending on leg length, arm length, etc.

[The Big Sleep]

A heel will not do that as it raises you off your heel and harder to do so.

Actually sitting back on squats is even easier with an elevated heel. Thats why weightlifting shoes are designed like this:

[ThailandBrah]

Keeping with the everyone has their own opinions and are not always right theme ^^^^

Why do you feel the need to do deadlifts if youre risking injury? I can tell you the risk is not worth the reward. You can still focus on your weak points and grow just a fast using other exercises bob

[Bonkies]

Keeping with the everyone has their own opinions and are not always right theme ^^^^

Why do you feel the need to do deadlifts if youre risking injury? I can tell you the risk is not worth the reward. You can still focus on your weak points and grow just a fast using other exercises bob

"yea i use chuck taylors for regular deads..and i use romaleos for sumos..The wedge helps me keep the weight shifted on my heels a lot easier when the weight gets heavier...same with SLDL..give it a shot dude its feels awesome to me." - Ryan Doris

just a thought, never tried it though.

[The Solution]

I've always wondered about the Vibram's, might make that my next gym purchase.

I 100% say they have been a difference maker for myself and being a bit more flexible, getting deeper, and also staying on my heels. This is me though. A lot say the same when they try them. Not to mention they are far more comfortable than any shoe i have worn.

Actually sitting back on squats is even easier with an elevated heel. Thats why weightlifting shoes are designed like this:

Again this is just what works for me. If i wear a regular shoe or an elevated shoe it transfers to my toes easier because of the elevation, when wearing a flat soled show like a vibram i can easily focus on sitting right back on my heel because there is no elevation.

[The Solution]

The Strength Guys
Deadlift Cycle/Program
Week 1 Day 2

5 Minute Warm Up on Bike

Pull-Ups:
30 over various grips/sets

Speed Safety Bar Squats (70% @ 4 Reps)
225 x 4 (5 Sets)

1.5 DB Flat Bench (All the way down, half way up, back down, all the way up)
75's x 5 (5 Sets)

Cable Fly (5:5:1 Tempo 5 Second Negative, 5 second Pause, Explode Up)
85 (5 Sets 60 Seconds Timed)

A!:French Press/Behind The head Dumbbell Tricep Raise (3 Second Negative, 2 Second Pause, Explode up 3:2:1)
60 x 10 (4 Sets)

A2: Diamond Grip Push-Ups:
4 Sets to Failure

Post-Workout:

Porky Pine Balls (Meatballs with Onions and Rice cooked on the inside), Carrots, Roasted Potatoes and Sweet Potato Fries

[snrygo]

Actually sitting back on squats is even easier with an elevated heel. Thats why weightlifting shoes are designed like this:

[i.undergroundelite.com.au/images/D/New-UGE-Weightlifting-Shoes-Australia.jpg[/img]

wut? they let you sit down.


sitting back is hard as fuk with those because the elevated heel 1. takes some tension off your hammies 2. increases knee travel which firther reduces hammie tension.

also... porcupine . did you cook them in tomato sauce?

[triplewhammy]

That meal looks delicious bro. That's my kind of food, much more tempting than a pint of ice cream

[wrkoutfrq]

wut? they let you sit down.


sitting back is hard as fuk with those because the elevated heel 1. takes some tension off your hammies 2. increases knee travel which firther reduces hammie tension.

also... porcupine . did you cook them in tomato sauce?

this... i actually prefer to squat in heeled shoes because it helps me stay upright and takes pressure off my lower bar, but I pull in flat shoes like wrestling or vibrams. something that helped me learn to keep my rear down on conventional was actually doing Oly lifting, since it involved a lot of pulling in the heeled shoes. i had to keep upright moreso, and so when i want back to flat shoes i really dropped my butt. i also narrowed my hands and it helped me drop the hips too

[The Big Sleep]

wut? they let you sit down.


sitting back is hard as fuk with those because the elevated heel 1. takes some tension off your hammies 2. increases knee travel which firther reduces hammie tension.

also... porcupine . did you cook them in tomato sauce?

Ive found sitting back much easier with elevated heels. Different strokes for different folks I guess

[fltallpaul]

I think the heel issue is related to flexibility in the ankles. Some people love flat soles and some love heels. I have a shoe with a low heel and it helps me stay back and keep the leg drive through the heel. Bob obviously has good flexibility in that area and doesn't need a raised heel. I still think that a squat shoe has value even in your situation Bob as the stability factor of a squat show allows less loss of energy through your feet. If you can find a flat soled squat shoe I think it would be worth a look.

[triplewhammy]

At some point I will be taking the plunge and getting a pair of squat shoes. Right now it's kind of like my Lever Belt though...the initial price tag scares me but after I start using them I will be like "what have I been doing all these years?!!!" LOL

[The Solution]

At some point I will be taking the plunge and getting a pair of squat shoes. Right now it's kind of like my Lever Belt though...the initial price tag scares me but after I start using them I will be like "what have I been doing all these years?!!!" LOL

I'd rock vibrams I just can't sit back in heeled shoes but that is me

I think the heel issue is related to flexibility in the ankles. Some people love flat soles and some love heels. I have a shoe with a low heel and it helps me stay back and keep the leg drive through the heel. Bob obviously has good flexibility in that area and doesn't need a raised heel. I still think that a squat shoe has value even in your situation Bob as the stability factor of a squat show allows less loss of energy through your feet. If you can find a flat soled squat shoe I think it would be worth a look.

X100000 here
Personal preference in the end

Ive found sitting back much easier with elevated heels. Different strokes for different folks I guess

Yup I just found when I started to wear vibrams sitting back was much easier

also... porcupine . did you cook them in tomato sauce?

Look at what's all over the bottom of the plate

Of course

[ScivationLead]

Bob- lots of respect for someone putting up such impressive numbers still looking for ways to improve. Keep it up!

[The Solution]

Bob- lots of respect for someone putting up such impressive numbers still looking for ways to improve. Keep it up!

Much respect for someone who serves our country. That alone is much respect. Thanks again for the kind words, and its great to chat with you on a weekly basis on the phone Dave.

[DiamondMaker]

hard to say because DL is my worst lift by far.



Any other tips/pointers for this?

I have always had this problem with conventional because I have long legs (in ratio to my torso) so my leg/hips are always the first to complete the lift and my lower back gets the brunt of the workload. Lately I've been focusing on improving it and the best cue I've been able to find is to literally squeeze (as hard as you can) your glutes during the entire lift, especially from off the floor.

[mivi320]

Looking good.

[psychodiver9]

Much respect for someone who serves our country. That alone is much respect. Thanks again for the kind words, and its great to chat with you on a weekly basis on the phone Dave.

I will second this. Thank you!