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Thread: Deadlift Form

  1. #1
    Champion or Die kanis999's Avatar
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    Deadlift Form

    Hi,

    Looking for specific advice like:

    - Which muscles aren't firing correctly
    - Which muscles to foam roll
    - Cues to think about
    - Timing and setup issues
    - Joint angles

    I've been stuck on this weight (335 lbs) for about a month now. I can always get 5 reps in the first set, but the next few sets are 3-4 reps no matter how hard I try. For some reason, I was able to do 330 for 5s all accross the board, which is why I bumped it up 5 lbs to 335. Not sure why that extra 5 lbs all of the sudden = plateau.

    I think reps 1-3 = decent, but reps 4-5 the erectors are getting too tired to maintain the lumbar arch.

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  2. #2
    Registered User Anthony21's Avatar
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    First thing I notice is that as the reps go on and on your back is pretty much almost parallel to the floor, taking your legs pretty much out of the movement completely. I know it's hard to mimic the first rep, but the goal is to try to get that same poistioning each pull. Your first couple reps were strong and looked good though.
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  3. #3
    Champion or Die kanis999's Avatar
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    Originally Posted by Anthony21 View Post
    First thing I notice is that as the reps go on and on your back is pretty much almost parallel to the floor, taking your legs pretty much out of the movement completely.
    Nice, that should help a lot. Does seem like my legs are getting fried before my back. I'm typically most sore in the upper hamstrings near the adductors. I'll keep doing my GHR's to try and strengthen them.
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  4. #4
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    That set looks fine. Everyone looks a bit fatigued at the back end of a deads set..
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  5. #5
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    Have you looked to incorporate assistance work for your deads?
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  6. #6
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    Originally Posted by kanis999 View Post
    Hi,

    Looking for specific advice like:

    - Which muscles aren't firing correctly
    - Which muscles to foam roll
    - Cues to think about
    - Timing and setup issues
    - Joint angles

    I've been stuck on this weight (335 lbs) for about a month now. I can always get 5 reps in the first set, but the next few sets are 3-4 reps no matter how hard I try. For some reason, I was able to do 330 for 5s all accross the board, which is why I bumped it up 5 lbs to 335. Not sure why that extra 5 lbs all of the sudden = plateau.

    I think reps 1-3 = decent, but reps 4-5 the erectors are getting too tired to maintain the lumbar arch.

    you're right, the first 3 reps look pretty good, but why did you reset you're grip after each rep?
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  7. #7
    Champion or Die kanis999's Avatar
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    Originally Posted by Anthony21 View Post
    Have you looked to incorporate assistance work for your deads?
    I haven't as I am primarily bodybuilder, but I'm open to ideas. I want to get my 1rm up to 500 at least to build a solid base for bodybuilding and feel more confident about my power.
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  8. #8
    Champion or Die kanis999's Avatar
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    Originally Posted by JoshKoopman View Post
    you're right, the first 3 reps look pretty good, but why did you reset you're grip after each rep?
    No idea lol. I wasn't aware I was doing it. Grip used to be a major limiting factor, but it seems to have worked itself out over the past year without any direct work on it.
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  9. #9
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    Originally Posted by Anthony21 View Post
    ... try to get that same poistioning each pull.
    Good call. Kanis, these are the lowest point of your setup position right before floor break for the first and last reps. Look at the changes in relationship of your butt vs. the stairway and back angle.

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  10. #10
    Champion or Die kanis999's Avatar
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    Originally Posted by SkydogGinsberg View Post
    Good call. Kanis, these are the lowest position of your setup right before floor break for the first and last reps. Look at the changes in relationship of your butt vs. the stairway.

    Wow thanks for putting that together. That first pic looks way more proper. I gotta figure out what's causing the breakdown.
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    Fatigue? Take an extra second (or couple) to concentrate on the setup details. I thought you were repping 'em out bang-bang kinda fast.
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  12. #12
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    If worried strictly about power....then just do doubles or triples instead of the 3x5.

    Also, yes the start positions are different between reps 1 and 5, but rep 5 doesn't look dangerous. You would be hard pressed to find anyone working with heavier weights that does in fact look identical for multiple reps.

    I do this to myself when I analyze video.......I begin to notice difference he and there and then compare to what I think are my best reps. Of course, your later reps in heavy sets will not look like some of your best reps, but as long as you are not in a dangerous position.....it's fine.

    IMO these reps are all fine. The final two may be a bit more lower back centric.
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  13. #13
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    Originally Posted by kanis999 View Post
    I haven't as I am primarily bodybuilder, but I'm open to ideas. I want to get my 1rm up to 500 at least to build a solid base for bodybuilding and feel more confident about my power.
    If you want to pull 500 you're definitely going to have to think like a powerlifter and work on weaker muscles.

    Hamstrings, glutes, quads, back etc all need to be hit hard and contribute to a bigger deadlift.

    SLDL, Front squats, kroc rows etc are all great accessory work for your deadlift.
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