I have been training a noob for about three months, and without deadlifting ever she pulled a massive 90 kg (at a bodyweight of 140lbs) for 3 reps. I guess the improvment of her deadlift must have been due to all of the posterior chain work. What a coincidence. I incidentally pulled 407 from a 5 in box. Westside rules!!!
Westside has invaded Australia.
Will42
[quote]Will42 wrote:
I have been training a noob for about three months, and without deadlifting ever she pulled a massive 90 kg (at a bodyweight of 140lbs) for 3 reps. I guess the improvment of her deadlift must have been due to all of the posterior chain work. What a coincidence. I incidentally pulled 407 from a 5 in box. Westside rules!!!
Westside has invaded Australia.
Will42[/quote]
I feel into the trap of thinking that I needed to deadlift to make my deadlift go up. I worked up to a 633 deadlift with plenty in the tank last year. 700 was in my sights by the end of the year until I started deadlift more often and getting rid of my Good mornings. Thats a mistake I wish I could have back because I would be pulling 700 now. There is a direct correlation between my good morning and my deadlift.
[quote]RJay Floyd wrote:
Will42 wrote:
I have been training a noob for about three months, and without deadlifting ever she pulled a massive 90 kg (at a bodyweight of 140lbs) for 3 reps. I guess the improvment of her deadlift must have been due to all of the posterior chain work. What a coincidence. I incidentally pulled 407 from a 5 in box. Westside rules!!!
Westside has invaded Australia.
Will42
I feel into the trap of thinking that I needed to deadlift to make my deadlift go up. I worked up to a 633 deadlift with plenty in the tank last year. 700 was in my sights by the end of the year until I started deadlift more often and getting rid of my Good mornings. Thats a mistake I wish I could have back because I would be pulling 700 now. There is a direct correlation between my good morning and my deadlift. [/quote]
Other people claim that switching to WS type Dl training hurt their DL, but do what works for you. Everyone is different.
I have a challenge to overcome with my deadlift. Can you help me?
I started last month. I am doing 3x6 reps as heavy as I can.
The challenge I have with df is: my right hand cannot hold grip on a weight appropriate for 3x6.The max I can hold on to is 50kg but this feels too light.
What shall I do? Would it be ok to do 10x10 at this lighter weight while I improve my hand grip?
Any thoughts?
[quote]Alpha F wrote:
I have a challenge to overcome with my deadlift. Can you help me?
I started last month. I am doing 3x6 reps as heavy as I can.
The challenge I have with df is: my right hand cannot hold grip on a weight appropriate for 3x6.The max I can hold on to is 50kg but this feels too light.
What shall I do? Would it be ok to do 10x10 at this lighter weight while I improve my hand grip?
Any thoughts?[/quote]
Try switching to supplemental exercises (GMs, zerchers, etc…) for a few weeks for your posterior chain and do plenty of bar hangs and heavy farmers walks to improve your grip. Are you using a mixed or double overhand grip??
[quote]Deinabolic wrote:
Are you using a mixed or double overhand grip??[/quote]
I don’t even know what that means - I’m that new. I just grab the bar and lift the weight.
Thanks for the other options.
I agree with not doing deadlifts until your hand is caught up - you’d be surprised how much one weaker hand will throw off your lifting posture all around.
Well, I take that back. You could do deads with straps and then grip specific work, too. A couple of my favorites are one-hand rack deadlift lockouts (set the pins high, start with the bar, and add weight as necessary for a 10-30 second hold, 3-4 sets), eagle lifts (grab a dumbbell from one of the ends like an eagle would grab a fish), and gripper work with Ironmind’s COC grippers. They even make lighter models than the trainer (100inch*lbs) now, so you can easily train one hand grip endurance.
-Dan
[quote]Alpha F wrote:
Deinabolic wrote:
Are you using a mixed or double overhand grip??
I don’t even know what that means - I’m that new. I just grab the bar and lift the weight.
Thanks for the other options.
[/quote]
Ah, sorry, I’ll explain. A “mixed” grip is where you have one hand grabbing the bar overhand (palm facing you) and the other underhand (palm facing away). A double overhand grip is just that - both palms facing you, i.e. how you’d intuitively grab a bar. As a rule, you can hold more weight 99.9% of the time using a mixed grip - this is why powerlifters use them in competition since straps aren’t allowed.
For most folks, their backs and butts can move far more weight than a a double overhand grip will allow, so if you’re looking to really work hard on DLs, start trying out a mixed grip. Just remember to switch which hands face which way from time to time so not to develop strength imbalances.
That said, it’s always a good idea to work on grip strength no matter what your training goals.
Good luck with it.
Use a mixed grip. AND USE CHALK. Your grip should not be failing with 3x6.
beef
See this is a huge misconception with westside training. I actually deadlift every week. I do speed deadlifts after dynamic squats. So I get to work on my form and speed every week. You can also do assistance work with different types of deadlifts, just not your competition deadlift. You can also do max effort variations of deadlifts. That should be plenty to make your deadlift go up.
There’s also the “hook grip” which I picked up from a thread here a couple weeks ago:
Using a double-overhand grip, you grip the bar with your thumb UNDER your fingers. It feels unnatural, and at very heavy weight I can’t imagine it doesn’t feel like you’re squashing your thumb, but it helped me. Once above 225 or so, I used to have to switch from double-overhand to alternating grip; now I can stick with double-overhand and just “hook” it.
Don’t sweat your grip. I think it’s pretty normal to have problems keeping your grip on heavy DL reps. However, this is probably not limiting your singles in DL. Is it?
[quote]TShaw wrote:
There’s also the “hook grip” which I picked up from a thread here a couple weeks ago:
Using a double-overhand grip, you grip the bar with your thumb UNDER your fingers. It feels unnatural, and at very heavy weight I can’t imagine it doesn’t feel like you’re squashing your thumb, but it helped me. Once above 225 or so, I used to have to switch from double-overhand to alternating grip; now I can stick with double-overhand and just “hook” it.[/quote]
I started “hooking” about 4 months ago, and it is the best thing I have ever done for my deadlift. I decided that after nearly pulled my left bicep on a easy 3RM, that I was done with the mixed grip. It took a little while and a little pain, but now my max is about 35 lbs more with a hook than I ever pulled with an alt grip. One thing that helped me out the most with the hook was using it on all pulling exercises. Numb thumbs are cool.
I had a lot of luck with grip on my deadlift by just sticking with it. In the span of about 6 months I went from struggling with 185 for Romanian deadlifts, 3x6 probably, to doing triples from a 3" deficit with 405 on a conventional deadlift. Just patience, all things come in due time. You could throw in static holds and stuff too, or just let the weight rest more between reps. Letting the weight rest helps my lifting partner out a lot
It worked! Thank you!
I used the mixed grip and was able to DL from 50 to 70kg EASY. Now with the power of the right grip 70kg feels too easy. I was so happy I did, not only 3x6 but another 3x7…should I increase the weight even tough I’m a begginer or should I not be so ambitious? It is such a pleasure to DL over my body weight!!
I tried the numb thumb but was afraid of breaking my nails…I’m all female here! : )