It’s all about explosive hip power man. It’s the same thing with the squats, well, depending on the federation you are in more than others, but still. On speed days for lower body (conjugate method) its all about being explosive and moving fast. If you are doing speed deadlifts than you should be so explosive and squeezing your ass so tight that your junk will literally slap the bar.
Think about doing cleans, snatches, ect. the explosive hip power is key.
[quote]Chefbc14 wrote:
It’s all about explosive hip power man. It’s the same thing with the squats, well, depending on the federation you are in more than others, but still. On speed days for lower body (conjugate method) its all about being explosive and moving fast. If you are doing speed deadlifts than you should be so explosive and squeezing your ass so tight that your junk will literally slap the bar.
Think about doing cleans, snatches, ect. the explosive hip power is key.[/quote]
I hear you, chef. Most of my pointers to him regarded his poor start position before beginning the pull. Many years ago, Louie S. said something that stuck with me, “how you descend to the bar is how you will come up with it.” He puts himself at a disadvantage with a “slumped over the bar” set up that affects the rest of the lift.
You’re right, he has a good amount of leg power/ to overcome a bad setup. I think he can optimize that power if he improves how he addresses the bar.
Well… First time in trying to improve my form
Warmed up and then did 160kg 5x5. This is my last set. Suppose i should of filmed an earlier set as i was tired at this point.
I was still awake from the night before, i dont drink but i had taken 2 Spike tabs for the first time and was couldnt sleep.
Sorry about the sideways view. i dont know how to rotate it?
I reckon its an improvement but not by much…
thoughts?
However i definatly actually feel it in my back this morning. I never really got upper back DOMS from deadlifts. 2day i did.
Scott
i think im “sitting” in the hole for too long. I just need to bounce in and out of it i think. Hitting my upper back twice a week. once by itself and once after deads. And i think my form will be solid soon.
Last rep is the worst imo as i dont get my hips low enough. id put that down to fatigue
for upper back for the deadlift what should i be doing?
Currently im doing:
Deads
Cleans 3x5, 3x3
Rack Pulls 3x5. 3x3
Bent row (both grips) 5x5
Seated Row 4x8
DB Row 5x5
Lat Pulldown 4x8
Scott
[quote]drdgmuro wrote:
This is a video of my training partner Spencer. His conventional technique is just about as good as anyone out there.
We corrected his form with a couple of tweaks that took him from 550ish to 650 in about 18 months. He’s a 180 lb. 20 year old btw. This might help you.
First, he narrowed his stance to about 8-10" in between the heels. Second, instead of coaching him to lower the hips, we coached him to “raise the head and chest”. This accomplishes 2 things: It sets the cervical and thoracic spine in a nice neutral position from the start and lowers the hips without thinking about it. I’ve had lifters only try and lower the hips, but they still had poor upper back position. Third, to help keep the upper back locked in, we coached him to try and “bend the bar around the legs”. Imagine trying to make a horseshoe out of the bar when you begin your pull. It will reinforce the upper back and keep the bar close to you. All of this should take care of the “soft” upper back at the start of your lift.
Watch the portion of the clip just a split second before he begins the pull. He takes a deep breath, pulls his head and chest high, and bends the bar around his legs.
It’s pretty obvious you have a hyperkyphotic thoracic spine. Not a whole lot you can do about it at this age. I wouldn’t worry a whole lot about it as long as your lumbar spine is locked in throughout the lift. 2 of the best deadlifters in history had extreme hyperkyphosis of the thoracic spine: Lamar Gant and Vince Anello. When they locked out a deadlift, the bar was only an inch or two above the knees. They were 4x bodyweight deadlifters. I think you’ll be fine.
Did you ever have mid-back pain when you were younger or have anyone mention Scheurmann’s Syndrome? [/quote]
Small highjack.
He yanked the fuck outta that. Damn, that was impressive.
Why did you narrow his stance?
ok i just realised i didnt post a link… fucking retard.
skip in 30 secs… its just me strapping on until then.
[quote]mahwah wrote:
drdgmuro wrote:
This is a video of my training partner Spencer. His conventional technique is just about as good as anyone out there.
Small highjack.
He yanked the fuck outta that. Damn, that was impressive.
Why did you narrow his stance?[/quote]
Spencer used to have about 18" in between the heels. Basically he would use his squat stance width as his deadlift stance. This would force his grip out wider, making him bend over too much. Pulling his feet closer together and moving his grip in put him in a more upright start position at the moment of the initial pull.
Does it work for everyone? I don’t know…but it’s helped 3-4 guys that pull conventional on our team.
Scary thing is this dude has barely been lifting 2 years…
[quote]thosebananas wrote:
i think im “sitting” in the hole for too long. I just need to bounce in and out of it i think. [/quote]
Spending less time hovering over the bar fiddling with your grip is a good thing. Take a big deep breath, hold it, set your grip and pull. Don’t let out the breath until you lock out the weight.
[quote]Hitting my upper back twice a week. once by itself and once after deads. And i think my form will be solid soon.
Last rep is the worst imo as i dont get my hips low enough. id put that down to fatigue
for upper back for the deadlift what should i be doing?
Currently im doing:
Deads
Cleans 3x5, 3x3
Rack Pulls 3x5. 3x3
Bent row (both grips) 5x5
Seated Row 4x8
DB Row 5x5
Lat Pulldown 4x8
Scott
[/quote]
Looks like you have the upper back covered. Not a whole lot more to add here.
[quote]thosebananas wrote:
ok i just realised i didnt post a link… fucking retard.
skip in 30 secs… its just me strapping on until then.[/quote]
Seems to me like you have a bit of improvement in your back angle. At least you have one now. You kept the head and chest higher. The shoulders aren’t being pulled away from you on the initial pull either.
Looks better…now just do it a few thousand times more and you’ll be fine.
Experiment with foot position, hand position and how much you turn out your toes. Everyone will have slight differences in what works for them.
right its been awhile since i posted a vid but i got a recent one uploaded to youtube.
Working on what you guys have said and i think ive made an improvement.
220kg x2 Scott 220kg Deadlift Double - YouTube
i think the first rep was pretty good with lots of improvement and the second rep was a bit shit, but ztill better than all the triple at 215kg that was posted originally.
comments, critiques?
scott
[quote]trav123456 wrote:
remember that a dealift is in essence a high squat, I’m guessing you don’t squat with your back like that. imo your DL should go up shortly if you correct your form.
KROC ROWS[/quote]
x2 if you do kroc rows with a decent weight so you can feel tension throughout the whole body forcing yourself to keep good form this will increase the strength in the upper back and help you straighten up your dead.
Really start to force the arch practice light and build it back up.
[quote]thosebananas wrote:
right its been awhile since i posted a vid but i got a recent one uploaded to youtube.
Working on what you guys have said and i think ive made an improvement.
220kg x2 Scott 220kg Deadlift Double - YouTube
i think the first rep was pretty good with lots of improvement and the second rep was a bit shit, but ztill better than all the triple at 215kg that was posted originally.
comments, critiques?
scott[/quote]
much better but still not enough arch really force it throughout the whole lift, your good dont get me wrong.
Its a feel you will get.
cheers. ive been hitting my back hard recently.
Kroc Rowing the 50kg/105lb DBs for about 3x15 … i dont count, but its usually around the 12-15 range.
I also brought my stance in a little bit, my ass down and thought more about bringing my hips through, “humping the bar”
Scott
[quote]Chefbc14 wrote:
It’s all about explosive hip power man. It’s the same thing with the squats, well, depending on the federation you are in more than others, but still. On speed days for lower body (conjugate method) its all about being explosive and moving fast. If you are doing speed deadlifts than you should be so explosive and squeezing your ass so tight that your junk will literally slap the bar.
Think about doing cleans, snatches, ect. the explosive hip power is key.[/quote]
This might actually be bad advice for this guy though. All the hip power in the world isn’t going to help him if he doesn’t have the stiffness and supporting strength in in his back to connect that power to the bar. His videos are kinda scary and look as if he is going to snap in half.
OP i dont know if youve developed a plan to fix this yet. I saw some really knowledgeable people here posting so I hope they pointed you in the right direction.
The first thing I would do, is lighten the load BIG TIME. Drop it down to 135lbs, and see if you can do a perfect deadlift with good form. If you cant, then you have bigger problems than just strength. If you can do a good deadlift with lighter weight, then start to build back up and see what weight your form starts to break at. Then work that weight with singles, and maybe throw in some heavier rack pulls above and below the knee.
Upper back rounding is acceptable (to an extent) on max attempts, but if its always happening and as much as yours is, then i’d be hesitant to not correct things.
Keep the bar closer to your body. It should just skim your shins.
One thing to try is getting in a better position before you pull. You have some thoracic rounding before you even begin the pull. It looks like you are jerking it a bit too, which is just making it worse.
I would practice getting set more, really focusing on setting your back in proper position before you start to pull. I would put some more tension on the bar before you pull, and use it to help anchor your hips while you bring your chest up more. This might help w/ a smoother liftoff too, instead of the surge of power that immediately brings your chest down.
update on the old deadlift.
Pulled a 22.75kg PB tonight of 272.5kg/600lbs tonight, after months of high rep deads and tonnes of work on my upper back.
Critque?
i would try stiff legged deads or dimels keeping the back straight it looks like ur letting the shoulders really roll down and fowaard which makes you neck area look really rounded
also push the head back when you get past the knees it will help with the lockout and the neck rounding possibly