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  1. #1
    Registered User njaym83's Avatar
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    Stronglifts 5x5 deadlifts

    I am 6'4" with poor flexibility, I can only reach my just below my knees with my legs strait. I'm just starting out on stronglifts 5x5 and my knees get in the way when doing dead lifts. sumo dead lifts seem like I'm working my legs glutes more. I'm going to switch to doing rack pulls in place of dead lifts.

    My question is, should I do more then 1 set since I'm taking some of the legs out of it and rack pulls are easier? I was thinking of doing 3 sets instead of 1.
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  2. #2
    Registered User sanooke's Avatar
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    Originally Posted by njaym83 View Post
    I am 6'4" with poor flexibility, I can only reach my just below my knees with my legs strait. I'm just starting out on stronglifts 5x5 and my knees get in the way when doing dead lifts. sumo dead lifts seem like I'm working my legs glutes more. I'm going to switch to doing rack pulls in place of dead lifts.

    My question is, should I do more then 1 set since I'm taking some of the legs out of it and rack pulls are easier? I was thinking of doing 3 sets instead of 1.
    Rack pulls are not deadlifts. You can find a way to do deadlifts. You have to work on form and find a technique that works for you.
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  3. #3
    Registered User HarryFlashman's Avatar
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    Watch a few form videos. Your knees are supposed to be in the way. Your shoulders are over the bar and you drag the bar up your shins and knees.

    Work on your flexibility. If you put the effort in to stretching, you'll be able to touch your toes in a matter of weeks.
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  4. #4
    Registered User njaym83's Avatar
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    Guys I'm not asking for advice on rack pulls vs dead lifts. I'm swapping in the rack pulls. As for stretching, you're wrong, I had it checked when I was in the military. I had theses mandatory stretching/yoga sessions assigned to me and that didn't change anything. I won't be touching my toes are anything near it.

    I'm asking if I should do more sets since they're rack pulls and not dead lifts.
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  5. #5
    Registered User John4789's Avatar
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    If your knees are sticking way out, then you need to focus on folding at the hips instead of the knees, this is pretty crucial for executing a proper deadlift (and all of the derivatives, cleans, clean and jerk/snatch/press etc.)

    The deadlift IS NOT a reverse squat, note the difference here:



    I wholeheartedly reccomend you grab the Starting Strength book on kindle (its like £7) and read the sections on correct form.

    As a taller bloke with long levers (6'2" crew checking in), i found a slighty (like 2-3" wider) stance helped me get down to the bar a lot easier without excessive bending of the knees.

    Also, make sure you are using the correct diameter plates (standard 45lb/20kg plates orbumper plates), as a tall bloke, every litte helps, you don't want to be pulling from any lower than you need to.

    EDIT: The rack pull is not suitable replacement for the deadlift, it is more an acessory movement to strength the top ROM of the deadlift.
    Last edited by John4789; 09-13-2013 at 04:20 AM.
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  6. #6
    Registered User njaym83's Avatar
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    I would rather do dead lifts. Would dead lifts off 3 or 4 inch blocks be basically the same thing as rack pulls. I mean if I do dead lifts in a rack where the bars are equivalent to 3 or 4 inch blocks would that be acceptable?
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  7. #7
    Registered User John4789's Avatar
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    You could start with a deadlift from platforms then reduce the size of the platform until you are deadlifting off the floor.

    If it were me, I'd reduce the weight and figure out form. You really need a experienced training partner to critique you as you lift, its very difficult to get perfect pulling mechanics without outside input.
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  8. #8
    Registered User sanooke's Avatar
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    You simply aren't trying hard enough.
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  9. #9
    Registered User njaym83's Avatar
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    Originally Posted by John4789 View Post
    You could start with a deadlift from platforms then reduce the size of the platform until you are deadlifting off the floor.

    If it were me, I'd reduce the weight and figure out form. You really need a experienced training partner to critique you as you lift, its very difficult to get perfect pulling mechanics without outside input.
    I'm using 85lbs it isn't much. I tape myself and check the positions. It looks great until i get to to point where I have two options. Bend my knees more or round my back out. If I bend my knees more, the bar hits my knees. If I round my back out then I feel like I'm straining it and could injure myself.

    I'm going to try the blocks. I'd just rather do it off blocks rather then risk injury. I had scoliosis diagnosis as a kid. Not sure if that's the reason I can't bend far enough.
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  10. #10
    Registered User HarryFlashman's Avatar
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    Of course the bar hits your knees on the way up. It does for everyone who deadlifts! There is nothing strange there. As far as flexibility, if you want to get flexible, you can do it. If you can't be bothered to work on it, of course you won't get anywhere.
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