Im not sure if thats what you call them or not, but I saw them in one of the squat RX videos. I thought he called them dibble deadlifts, but basically, its a partial deadlift to around Knee height, with pretty light weight, and emphasis on hip thrust. These are supposed to help with glute activation.
Does anyone know anything about these?
I think glute activation is somewhat of a problem for me, because when i do conventional deadlifts, i mainly feel it in my lower back.
When i do sumos, i can do much more weight, and feel it spread much more evenly throughout my posterior.
Ive been doing glute activation stuff, and hip flexor type stretches.
Dimel Dead lifts are basically explosive romanian dead lifts, they were the first non leg curl exercise I ever felt my hamstrings getting destroyed by, very good movement.
I keep my weight on my heels, and focus on pushing my butt back, instead of bending over. I noticed though, that i was having trouble balancing doing this. I keep fallng backwards. Is this normal or am i trying to push my butt too far backwards?
I did it with 80 pounds after and closed my eyes, and was able to really feel the hips snap into place, but my balance was still pretty bad.
Lastly, I was wondering if some people are just better suited to Sumo deadlifts instead of regular stance. I summoed the other day, and it was way easier on my lower back, and I was able to do at least 15% more weight.
dankid,
Sumo deads are for you if you have particularity strong hip flexors and very big strong legs.
If you are experiencing lower back pain with conventional deads, your’re probably not using your legs or your legs are not strong enough to get you through most of your lift. Your lower back should not be used until the bar is past the knees. Then you shoot your hips forward and finish with the back. What I’ve seen alot of people do is not get the bar moving off the floor in the initial part of the lift. The legs extend up and the back winds up doing the lift. Bad for the lower back.
Also make sure you have a relatively narrow stance with your shoulders always behind the bar. If you are too far forward you will not be lifting with your legs early in the lift. Try sitting back on the heels and pushing your feet through the floor. You should fall back if you don’t hold the bar.
Have a straight back. Do not round your back. Look up or straight ahead. Practice with lighter weight until you perfect form. To strengthen lower back, stiff leg deads are a good staple in your training program.