The Romanian Deadlift can be good for oly lifting. I couldn’t find a youtube vid with good form… Start holding the bar and then sit your butt back… back… back… and your chin forwards… until you get to the second pull position (or whatever its called) with maximal hamstring tension. Then drive the hips through to stand up.
Dan John has a demo on that (with respect to the bow and arrow - getting your butt as far away from your chin as possible) but it is stuck near the end of the 50ish minute youtube clip…
I think regular deadlifting is different from pulling (you try and be over the bar in oly lifting but not in deadlifting) but you could deadlift like a pull, I guess. I don’t think deadlifting hurts oly lifting any… I deadlift since my squatting is quad dominant so need something for posterior chain…
Training this week has been good. I should be de-loading as per my usual schedule but somehow I overlooked it. Odd. But anyways, I’ll take a deload next week as its xmas anyways.
Training highlights:
Finally landed a full snatch! 1 at 30k and another at 25k. This is good considering that on Monday I wanted to give up O-lifting altogether because I sucked so bad. Pulling from the ground is tricky and catching in that full squat is super hard for me. But on Tues I went into the gym and practiced my snatches, particularly OH squatting and I think that helped a bit.
Apparently there’s “a secret” to snatching, but my coaches won’t tell me! Bastids. Does anyone know what it might be?!?!
Learned part of the C&J. The split jerk. That’s it. I’m actually pretty good at it and coach Joe kept adding on weight. HAHAH! I laugh because the split jerk is like, 1/3 of the actual lift…oy.
Nothing extraordinary on my upper workout, but it was solid. I was a bit tired that day so it was a bit mediocre.
Today’s lower wasn’t too shabby either. Got in a bunch of DLs. I’m not sure about my form on the conventional. I’ve posted a vid of 3x155 (skip to :42, sorry). Any critique is greatly appreciated. I think my ass is too high…
There were loads of people in the leg room today and I wanted to get a vid from the side so I could see back rounding, etc. and i pulled these at the very end - so i was a bit fatigued. Went like this:
Conv
5x115, 135, 155
4x165
3x155
Sumo
5x135, 155, 175
8x155
10x135
Conv
3x135
Other than that, did some hill sprints, pilates, tried to do the “Sparticus Workout” that my friend Ricardo gave me - didn’t get past round 1. HAH! Was tired that day…(see link)
And that was that!
I’m gonna check my chinup max before the year end. I’ve been doing 10x5-6 at BW for a couple of weeks now. I gotta be able to pull 10 consecutive, right? RIGHT?!
Form is pretty decent. Your starting position looks really good, you just need to focus on keeping the angle of your back constant as you start the pull. During the first part of the deadlift the hips and shoulders should be rising at the same rate. When you initiated the pull, you allowed your hips to rise before your shoulders, which tipped you forward and shifted more of the load to your back. You can see it best by pausing the video and comparing :58 (really good setup) to :59 - 1:00 (leaning too far forward). Try to keep your upper body tight and break the weight off the floor by driving your feet down into the floor rather than by pulling with your back. Ideally, the back would never be closer to parallel with the floor than it is at initiation of the lift. If you can fix this, it should also help prevent back rounding by decreasing the force on the back.
Maschy, I hear you on pulling from the ground.
I referenced you in my log about the snatches. Christ, they’re so hard. I like Oly lifts in complexes since they’re full body (gets that HR up there) but I almost fell backwards countless times.
And then there was a guy in the squat rack next to me who was doing Oly lifts with good form… made me feel like a douche.
Anyway, great work! Don’t give up, I’m sure no one just skipped into an Oly gym the first time and got it right off the bat.
Looking great in the video (I also like how you and the guy doing inverted rowsw/bicycle crunches finish at the same time)
Heh heh
Can’t wait to see how well you do on the chin-ups, I have no doubt that you’ll reach a minimum of 10. And I mean MINIMUM
Aww! Bobbie, Git, Deja, Ronaldo, Cal and the rest of youse, you guys are so sweet! My ass is going to end up with a big ego if you keep this up.
Lol! Andy, its true. Those plates sooooock! Oh well.
Train4sport - Welcome! And thanks for the feedback! I def agree with what you’re saying re: hitching the hips up first. I’m going to fix that for sure! Just need to remember, “drive feet down” - thanks!!
Nik - I saw the reference. Lol! I know, they are hard But the total body workout is indeed great! At Oly practice that had me doing triples of power snatches to OH squats and this alone had my heart rate pumping! And thanks I won’t give up. Its not my nature. But I will get all sore and pissy and make everyone miserable for a bit. HAH!
Mainy - That smile WAS for you! HAHA! Thanks girlie.
On a related note, my diet has been TERRIBLE these last few days. Grrrr!! Holiday parties and holiday baking are the death of me! I don’t know how you do it MiM, but I simply can’t bake without my licks, tastes and bites! Oh well, tis the season I guess…
Oh, and I’ve had my share of ‘BLTs’…but I’ve been in diet mode for nearly 3 months, so it’s all good. What fun would the holidays be if I didn’t get to indulge even just a little bit? Thats the key…just a LITTLE…not nom nomming all day everyday…
But the total body workout is indeed great! At Oly practice that had me doing triples of power snatches to OH squats and this alone had my heart rate pumping! And thanks I won’t give up. Its not my nature. But I will get all sore and pissy and make everyone miserable for a bit. HAH!