hey there everyone, so i recently hit a new pr in my deadlift last mth, lifting 150kg at 60kg bodyweight. here’s a video of it.
i was really happy that day! first time i ever hit 2.5x BW deadlift. i know the form is shitty, and the view of the lift isnt that really good to point out my form, but my question is, would incorporating deficit deadlifts help me in improving my deadlift? i’m trying to hit 3x bw deadlift with a belt by next yr june, do you guys think its a reasonable goal?
because from the video, i think the hardest part of the lift for me is the initial pull off the ground. the lockout seems pretty okay i guess. and also the fact that i can do farmer’s with 200kg (100kg ea side) means my lockout should be pretty okay?
currently im on starting strength, and ive just deloaded my 3 lifts to around 70% cause im thinking of working back up the weights and practising more on my form and technique properly. so my question is, would replacing regular deadlifts with deficit deadlifts in starting strength be okay? and how much of a deficit should i start at first? and would deficit deadlifts be helpful at all for my limb proportions? or would it just screw up my form?
heres a sideview of me doing deadlifts last 2 months ago, so you guys could get a better picture of my limb lengths. i’m pretty short btw (160cm, 5 foot 2 i guess?)
any feedback from you guys will be greatly appreciated!!!
All we can really tell you is to give them a shot and see. I like them they help me a good bit but I pull 100% completely different from you. I would not how ever suggest you completely drop standard pulls maybe more of a every other week alternate them kinda thing. Only because the start is different and if you get completely used to to the deficit setup it may throw you off a little if you just switch back after 12 weeks. Also 2-3 inches are plenty.
Why not work defecit pulls in for 4 weeks but keep training regular deadlifts as well maybe try doing your deficit deadlifts as a squat assistance after squat days.
It took my deadlift from 375 to 455 (80lbs) in 8 weeks after having been stalled for several months. The article details who CT thinks would benefit from the program. The program has deficit deadlifts as well as lots of other things. If you feel like the program fits your weaknesses, then I would definitely recommend it.
[quote]jkondash89 wrote:
Why not work defecit pulls in for 4 weeks but keep training regular deadlifts as well maybe try doing your deficit deadlifts as a squat assistance after squat days.[/quote]
I squat 3 times a week, so I dont think I could incorporate it as a squat assistance workout tho.
[quote]Reed wrote:
All we can really tell you is to give them a shot and see. I like them they help me a good bit but I pull 100% completely different from you. I would not how ever suggest you completely drop standard pulls maybe more of a every other week alternate them kinda thing. Only because the start is different and if you get completely used to to the deficit setup it may throw you off a little if you just switch back after 12 weeks. Also 2-3 inches are plenty.[/quote]
Im actually planning to replace deads with deficits and try to progress on them normally through starting str, then after 2 months or so I’ll go back to starting strength. If I were to do them every alternate week, how do I track the progression of the weight?
It took my deadlift from 375 to 455 (80lbs) in 8 weeks after having been stalled for several months. The article details who CT thinks would benefit from the program. The program has deficit deadlifts as well as lots of other things. If you feel like the program fits your weaknesses, then I would definitely recommend it. [/quote]
It looks like a really good programme! But im looking into trying to incorporate deficit deads in starting strength, if thats possible tho. If all else fails I might just give that programme a try
I’m with Reed and jkondash; I’m pretty leery of replacing conventional deads with deficits. I would think hard about some way to work the deficits in as assistance. Here’s my personal anecdote: I, too, am weak off the floor and can lock out anything I can get to my knees. I too tried deficits as an assistance. They didn’t help my deadlift much, but my squat improved notably (especially strength out of the hole). The thing that has helped my dead the most is bent barbell rows, setting the bar down between each rep. Strengthening my mid-back in other ways helps me as well. Any time I’ve “replaced” conventional deads with any other form of dead, it has hurt my pull. I think you have to reenforce that neuro-muscular groove VERY regularly.
I train mat pulls using ROM progression, where every week I increase the range of motion I’m pulling by removing a mat under the plates until I’m eventually pulling a full deadlift. I give a detailed summary of it here
I imagine you could do something similar with deficit deads, in a ROM regression approach. Start with a few mats under your feet and the each week increase the weight while you decrease the ROM. It should allow you to keep the deadlift pathway grooved while still spending the majority of your training pulling from a deficit.
[quote]T3hPwnisher wrote:
I train mat pulls using ROM progression, where every week I increase the range of motion I’m pulling by removing a mat under the plates until I’m eventually pulling a full deadlift. I give a detailed summary of it here
I imagine you could do something similar with deficit deads, in a ROM regression approach. Start with a few mats under your feet and the each week increase the weight while you decrease the ROM. It should allow you to keep the deadlift pathway grooved while still spending the majority of your training pulling from a deficit.[/quote]
I do something like this as well with great success except I use a Reverse Band set up. So each week I lower the anchor holding the bands so each week I get alittle more of the actual weight in my hands but am able to practice full range of form.
[quote]T3hPwnisher wrote:
I train mat pulls using ROM progression, where every week I increase the range of motion I’m pulling by removing a mat under the plates until I’m eventually pulling a full deadlift. I give a detailed summary of it here
I imagine you could do something similar with deficit deads, in a ROM regression approach. Start with a few mats under your feet and the each week increase the weight while you decrease the ROM. It should allow you to keep the deadlift pathway grooved while still spending the majority of your training pulling from a deficit.[/quote]
I do something like this as well with great success except I use a Reverse Band set up. So each week I lower the anchor holding the bands so each week I get alittle more of the actual weight in my hands but am able to practice full range of form.[/quote]
Thanks for the tip. That sounds like an awesome idea.
[quote]T3hPwnisher wrote:
I train mat pulls using ROM progression, where every week I increase the range of motion I’m pulling by removing a mat under the plates until I’m eventually pulling a full deadlift. I give a detailed summary of it here
I imagine you could do something similar with deficit deads, in a ROM regression approach. Start with a few mats under your feet and the each week increase the weight while you decrease the ROM. It should allow you to keep the deadlift pathway grooved while still spending the majority of your training pulling from a deficit.[/quote]
I do something like this as well with great success except I use a Reverse Band set up. So each week I lower the anchor holding the bands so each week I get alittle more of the actual weight in my hands but am able to practice full range of form.[/quote]
I really like this. Sounds like a good solution for traveling.
anws, just a quick update, i tried out deficit deadlifts ytd, and damn, my hamstrings are much more sore than usual. i guess this should be a good sign? i had to cut my work set weights alot tho, but i dont mind, cause i wanna take the time to progress slowly and properly this time without injury.
btw, is it better to lower the weights slowly? cause i realised that in my deadlifts i will usually just drop the bar and reset the deadlift. now that im on deficits, should i start lowering the bar slowly, to optimise the full rom?
[quote]T3hPwnisher wrote:
I train mat pulls using ROM progression, where every week I increase the range of motion I’m pulling by removing a mat under the plates until I’m eventually pulling a full deadlift. I give a detailed summary of it here
I imagine you could do something similar with deficit deads, in a ROM regression approach. Start with a few mats under your feet and the each week increase the weight while you decrease the ROM. It should allow you to keep the deadlift pathway grooved while still spending the majority of your training pulling from a deficit.[/quote]
wow, this looks like a pretty solid approach! might consider trying this out after i start plateuing in my starting strength. thanks for the share!
[quote]rafsanjaniii wrote:
anws, just a quick update, i tried out deficit deadlifts ytd, and damn, my hamstrings are much more sore than usual. i guess this should be a good sign? i had to cut my work set weights alot tho, but i dont mind, cause i wanna take the time to progress slowly and properly this time without injury.
btw, is it better to lower the weights slowly? cause i realised that in my deadlifts i will usually just drop the bar and reset the deadlift. now that im on deficits, should i start lowering the bar slowly, to optimise the full rom?[/quote]
Quite the opposite. The bottom range of a deficit deadlift is more dangerous for the lumbar spine which gives more reason to drop the bar, especially once it’s below the knees. Obviously, you have to work within the confines of your gym and equipment, but deficit deadlifts are not a good reason to try to control the negative more. They are actually a good reason to consider controlling the negative less.
[quote]T3hPwnisher wrote:
I train mat pulls using ROM progression, where every week I increase the range of motion I’m pulling by removing a mat under the plates until I’m eventually pulling a full deadlift. I give a detailed summary of it here
I imagine you could do something similar with deficit deads, in a ROM regression approach. Start with a few mats under your feet and the each week increase the weight while you decrease the ROM. It should allow you to keep the deadlift pathway grooved while still spending the majority of your training pulling from a deficit.[/quote]
I do something like this as well with great success except I use a Reverse Band set up. So each week I lower the anchor holding the bands so each week I get alittle more of the actual weight in my hands but am able to practice full range of form.[/quote]
I really like this. Sounds like a good solution for traveling. [/quote]
I promise give it a shot man. I have never seen any one else ever do it so maybe I can get it trademarked haha REEDS Band Progression Super Strong Cool System. Haha but for real I used the set up for my last meet and pulled a 30lbs PR in 10 weeks doing them every other week and had more in the tank. I dont know how effective it can be used for long periods but for short cycle it worked great and am going to try it again starting 8 weeks out of my March meet and am looking for 600 pull finally at 210ish
