As Chris_ottawa mentioned, keep your body behind the bar.
From what I know, this should mean the same thing as keeping the weight on your heels.
I don’t think that’s an actual cue people give, but it may be useful for you.
Try doing some lower weights (95-135lb would be good) and practice shifting the weight onto your heels.
It should be uncomfortable. And since the weight is light, it should pretty much come off the floor just by your act of shifting your weight.
So more of the “sit back” cue? Ok, will try it with lower weights
Also, based on what you see, do you think I have bad leverages for conventional?
I don’t know anything about leverages.
But I think anyone who is proportioned normally and of average height (5ft7-5ft9… because I’m 5ft7 and fuck all you tall people, you freaks) should be able to do a conventional deadlift.
If you can’t, then it’s probably a mobility issue that you should fix, because being unable to do a proper conventional deadlift suggests that your hip hinge sucks.
Haha! Don’t worry, I’m just 5’9 lol. Alright, thanks thanks!
When you pause, and you’re there motionless, Think about getting your Shoulders Behind the bar/behind your hands. Its like sitting back, or shifting your weight, but its just 1 easy thing to focus on. Shoulders behind hands. It always makes my glutes work and back straighten. If you don’t want to mess around while doing your serious, programmed deadlifting you could try with some DBs during your warm up or something.
Got it. Thanks flats! Will try that out. So far I think I’m willing to completely overhaul my deadlift again
Here’s the plan of attack:
Anything I should change or add?
Edit: admittedly, I’m not sure if paused conventional will do the trick
Looks OK. Give it a shot, see what happens. Then adjust from there.
I don’t think it’s any muscle weakness that’s causing your deadlift issues, so I think it may be more beneficial to do moderately heavy weights once you get used to sitting back.
I think I kinda had a eureka moment about pulling the slack out of the bar to get yourself into proper position.
Bend over to reach the bar first with high hips, apply a slight initial pull on the bar and clicking sound of the plates and then flattening back, shifting weight back, letting shins travel forward to touch the bar, which consequently also puts the shoulder back into proper position over the bar and puts the hips where it needs to be.
This is like the video from squat university Chris posted but viewed from the side
Tagged at specific time
11 August 2019
Squat 80 x 5, 90 x 5, 102.5 x 8, FSL 1 x 5 paused
That paused FSL felt good. Felt gassed though. My conditioning sucks.
Bench 42.5 x 5, 50 x 5, 57.5 x 10
Pull ups 3, 3, 3, 2.5
Gonna go for 15 reps next time as per Flappinit’s greasing the groove thing with controlled eccentrics on the last reps of each set
Bent over row 30kg x 3 x 10
Back almost horizontal, maybe 15 to 30 degrees above parallel at most. Really focused on flat lowas back similar to my deadlift position and tension on the hamstrings. Not too concerned about the weight as that’s not the focus
Seated single arm rows 4 plates x 3 x 10
13 August 2019
Was able to get in 3 x 3 double overhand pullups during game night
Took a little break from studying and saw this on YouTube
Some really good stuff here. I know you guys are in it for the long run so I tagged you guys.
Take care of the whole kinetic chain, gents! Not just the injured joint or muscle. Hopefully you can pick up something useful to you even if it’s just a minute thing.
@chris_ottawa, @guineapig, @littlesleeper, @Frank_C, @mortdk, @FlatsFarmer, @bulldog9899, @flappinit, @dagill2, @isdatnutty
Was supposed to lift yesterday but…
Woke up early to bring our dog where she can run freely. Ended up jogging with a few uphill sections. I’ve never jogged uphill and under the sun before. Last jog was well over a year too. Ended up napping in the afternoon instead of lifting. My conditioning definitely sucks right now.
19 August 2019
Game Night
Pull-ups double overhand 3 x 3
Dips 7, 5, 6
25 August 2019
Maintenance mode
Squat 80 x 5, 90 x 5, 100kg x 8, FSL 1 x 5 paused
Really pleased that these felt good despite not squatting for two weeks. RPE 8. Could have reached 10 reps if I grinded out the next two, but just left some in the tank for the whole work out.
Bench 42.5 x 5, 50 x 5, 57.5kg x 8
NG Pull-ups 6, 4, 4, 3 (rep pr!!)
Lat pull downs 50kg x 3
These felt easy despite doing them after pull ups and not doing them for quite a while now
One armed seated rows 4 plates x 10 per hand
For this month, I can only train once a week until October 4. So plan is to just use the weights and reps of week 1 of the 5th cycle for all days I get to train. Goal is to just maintain strength on the lifts for now. Just gonna try to do more assistance after the main lifts.
Jogged with my dog in the rain when I got home. Didn’t know the distance, didn’t know the time either. All I know is my dog is exhausted and happy - and that was the goal. Inspired from @flappinit and Alfie
Hey @flappinit I saw your comment about lat development in another thread. It made me wonder if I’m training my lats right. My “lat exercises” are just wide grip lat pull downs, seated single arm neutral grip rows (shoulder depressed and protracted, elbow pulled towards side of hips), and neutral grip pull ups.
I know DOMS isn’t the marker for them getting used, but admittedly, they feel more sore after deadlifts. I do feel them sometimes wanting to cramp up in the rows when I do them after lat pull downs though.
Then again, from a sports performance standpoint and not an aesthetics standpoint, do I really need to focus on them? Also tagging @Frank_C
Edit: ok, after yesterday’s workout, my left lat feels a little sore when I stretch my arm to reach up. Just noticed now lol
The one where your elbow is pulling in line with your body and your hips will be the lats, AND don’t arch your back, get a neutral spine for lat activation- you’ll immediately feel the difference. Close grip pulldowns or rows of any angle will hit the lats IF your elbow is pulled alongside the body and the back is neutral.
Ahh I see. Got it, will focus on form for those. Thanks man!
Flex your left lat while arching your back with your right hand holding your left lat, then tuck your hips forward and straighten your spine, you’ll feel the muscle properly shorten.
Had a little difficulty visualizing that. But holy crap I think I got that right and I definitely felt it
…At the expense of me looking like an idiot here in Starbucks lol. Will try again later at game night