This pull had a RPE of 8 (2-3 in the tank). I did one more set of 5 with an RPE of 8-9 but I ran out of recording space so there isn’t a video.
Also, what’s a good goal to shoot for deficit pulls as far as a percentage of one’s regular pull. This is about a 1.5-2in deficit pull.
1.) Well, what is your body telling you? Since it is not the goal to increase the deficit DL itself, do you sufficiently hit the muscle groups you want to emphasize?
2.) I think your lower back could be in a slightly more neutral position at the start. But if it feels good and solid…
I chose this an ME movement to work my hips and legs more through a deadlift motion. On max floor pulls, my back rounds a good bit more than I like which makes the lift past the knees way too hard. I think it’s because of a lack of hip and upper back strength. So I’m thinking if I can develop better starting strength so I can maintain the position I need to, I’ll be able to lift a lot more.
I was re-analyzing my lift and I think I saw my back rounding more and more as the set wore on. During the set, it felt like it was harder and harder to set my lats and build tension in my hips so my back extensors and quads took over more and more. I’m thinking trying to pull the bar harder into me and trying to push my hips back harder will help to at least some extent. Beyond that, I was thinking SSB squats, RDLs, and general lat work will help. Based on what you saw, does this sound sensible?
[quote]Fletch1986 wrote:
On max floor pulls, my back rounds a good bit more than I like which makes the lift past the knees way too hard. I think it’s because of a lack of hip and upper back strength.
I was re-analyzing my lift and I think I saw my back rounding more and more as the set wore on.
Beyond that, I was thinking SSB squats, RDLs, and general lat work will help. Based on what you saw, does this sound sensible?[/quote]
Given that your problem is to keep a tight lower back arch (neutral position/slight anterior pelvic tilt) on floor pulls, I don’t think doing deficit pulls as you do them now with a slightly rounded lower back is gonna help you. In fact, it might even make it worse, since you reinforce bad form.
My advice is to skip deficit pulls and to hammer the arched lower back position with strict but heavy RDLs. Push them hard but NEVER let your lower back position round. Watch out since it is easy to do. Make vids to make sure your lower back position is good. Keeping them strict takes 20-30kg off the bar for me but it is worth it.
Also make it a habit to keep a tight lower back position on all other lifts.