Hi,
Thanks to OLAD, I’ve added about 70lbs to my deadlift. But now of course, the rapid gains are tailing off. Im looking for a deadlift variation that i can do over the next month or so that would have a carryover value to the conventional dead. Could it be something simple like moving your feet?
My weak spot id say is just off the floor, so anything that would help that area would probably be most beneficial.
Deadlift while standing on a low box, maybe a few inches. This will help you with your initial pull. After 2-4 weeks of this you may improve.
Rack pulls:
Deadlift from squat cage/rack. Find out what your goal from a month or so is (poundage). Set that weight up after warming up and set in on the catch bars. Deadlift it. Next time lower the catch bars, and continue this until the pins are at their lowest.
Assistance exercises:
Glute ham raise, if you’re good do weighted GHR’s.
Weighted back extensions (45 degree hyper)
Romanian deadlifts (off of a small box or platform if you’re real flexible).
Ab work
Good luck!
Isometric Deadlift
Place an olympic bar under power rack spikes (the things you use to spot yourself when squatting) place it about 2 feet off the ground (optional height). Pull up the bar (against the immovable spikes) and keep pulling for 6 seconds, repeat as many times as you think you should.
Checkout “Deadlifting for Stubby Guys” written by CT. I’m only 3 weeks into it and my dead has jumped quite incredibly. on 4/27, I maxed at 425 on a regular dead and the week before I had done 375 off probably a 4 inch box. Yesterday, 5/19, I hit 420 off a 6 inch box.
If we were to go by the ratios of my before defecit dead to the pull the week after, the difference is 50lbs. This would put my current deadlift at 470 (420+50). 45 lbs in about 3 weeks!
Try it man, it’s meant for those who suck at the bottom of the lift.
-MAtt