I have a huge problem with getting weight off the floor in any sort of deadlifting movement. I always feel that I really need to yank the weight off the floor which will throw my hips out of position a bit. I have zero lock out problems. Even when my hips shoot up in a deadlift I can still lock out no problem. My real question here is what assistant movements will give me the most carry over for speed off the floor. Thanks for the reply.
speed deadlifts are a great tool, as it gives you a lot of singles with which you can practice setup, and it uses weight that is light enough that your setup/pull should be near perfect every time. If you do speed deadlifts, and make sure you are getting into the right position, getting tight, and then just focus on acceleration I bet that would help.
Best tool I have used for speed off the floor by far, however, are deficit deads. they increase the rom and force you to use more quads to break the weight off the floor, force you to improve mobility. Then, when you go back to normal height (say when you are pulling a max), your point where you “break from the floor” will be significantly higher than where you have been breaking it from the floor. You will have an easier time getting into position, an easier time breaking it, and be moving the weight a shorter distance than normal.
[quote]N.K. wrote:
speed deadlifts are a great tool, as it gives you a lot of singles with which you can practice setup, and it uses weight that is light enough that your setup/pull should be near perfect every time. If you do speed deadlifts, and make sure you are getting into the right position, getting tight, and then just focus on acceleration I bet that would help.
Best tool I have used for speed off the floor by far, however, are deficit deads. they increase the rom and force you to use more quads to break the weight off the floor, force you to improve mobility. Then, when you go back to normal height (say when you are pulling a max), your point where you “break from the floor” will be significantly higher than where you have been breaking it from the floor. You will have an easier time getting into position, an easier time breaking it, and be moving the weight a shorter distance than normal. [/quote]
Good advice here.
Also consider resetting before each rep on days that you’re DLing and doing something other than singles. Let go of the bar and stand up straight real quick, then get set and pull the next single. Repeat for however many reps you’re doing in that set.
[quote]Umbrata Fortis wrote:
I have a huge problem with getting weight off the floor in any sort of deadlifting movement. I always feel that I really need to yank the weight off the floor which will throw my hips out of position a bit. I have zero lock out problems. Even when my hips shoot up in a deadlift I can still lock out no problem. My real question here is what assistant movements will give me the most carry over for speed off the floor. Thanks for the reply.[/quote]
I like to reset every rep it helps. Also work on your core. Obliques are the first muscle to engage on a deadlift. Weak core is my guess
Thanks for the feed back guys. Few more questions on deficit pulls. I am a pretty big lifter 6’1 and weight is usually from 267-275, I am also 17 so I have a lot f belly fat. And I feel that my sumo dead is stronger then my Conventional. Tonight when I go to the gym I plan on testing both of styles. If my sumo is stronger how would I set up a deficit with sumo. I’ve been thinking of purely deficit pulling until I get closer to competition. Also sorry for any mispelling I am at school and have to type this out fast before I get caught. Again thanks a ton guys.
If you have some quality mats to use (hopefully your gym has something like these http://www.flexcart.com/members/elitefts/default.asp?m=CT&pid=2453&cid= ) then get two stacks of mats however high you want the deficit to be, and place them square where each foot would be in your sumo stance. The bar will still have room on both sides of the mats to come to rest on the floor, probably up to a 4-5" deficit (which is more than you should start with anyways).
If you don’t have those mats, could try something like this:
or this:
At your age (hell, at any age) I’d keep training both your sumo and conventional DLs (not in the same session, but switch it up across different sessions). Same goes for when you pull from a deficit.
[quote]Rock978 wrote:
If you have some quality mats to use (hopefully your gym has something like these http://www.flexcart.com/members/elitefts/default.asp?m=CT&pid=2453&cid= ) then get two stacks of mats however high you want the deficit to be, and place them square where each foot would be in your sumo stance. The bar will still have room on both sides of the mats to come to rest on the floor, probably up to a 4-5" deficit (which is more than you should start with anyways).
If you don’t have those mats, could try something like this:
or this:
At your age (hell, at any age) I’d keep training both your sumo and conventional DLs (not in the same session, but switch it up across different sessions). Same goes for when you pull from a deficit. [/quote]
Thanks for the help man I’ll try out that mat idea, we have a few of em at my gym. I just did a cycle of wendler 5/3/1 as sumo, so I guess now is better then ever to train conventional. My problem is my ego. I really feel that my sumo is alot stronger. But also my stomach is so big, I am unable to get a decent arch in my back.
If there is anyway around that I have no idea, only thing I have found is one of the lifters for eliteFTS cant remeber his name for the life of me, he pulled 750 in competition and his heels where about 2 inches apart and his toes where really pointed out. I feel though that my stregth off the floor would be even lower though. Ill find out tonight and update you guys tomorrow morning or something, thank a ton guys!
Your post reminds me a lot of my deadlifting history
Hip and hamstring flexibility were a major problem.
One of the last things I figured out and am fixing/fixed were my glutes as well.
This movement has helped me so, so, so much in nailing down technique
articles.elitefts.com/training-articles/so-you-think-you-can-deadlift-part-4/
I don’t have the exact equipment, so I just use a regular cable/pulley station set at the bottom and I stand on three 45 plates. Practice using only your hips/hams/glutes to get the weight up and really flex those legs down. Hold the weight with your lats as much as possible. This is a great movement if you are still struggling with form because all the weight is on a cable and you can focus on moving correctly. I find that even with very light weight the negative portion of the barbell deadlift still feels heavy so it is difficult to get technique practice in.
Hyperextensions and really extending at the top has helped as well too I believe.
[quote]N.K. wrote:
speed deadlifts are a great tool, as it gives you a lot of singles with which you can practice setup, and it uses weight that is light enough that your setup/pull should be near perfect every time. If you do speed deadlifts, and make sure you are getting into the right position, getting tight, and then just focus on acceleration I bet that would help.
Best tool I have used for speed off the floor by far, however, are deficit deads. they increase the rom and force you to use more quads to break the weight off the floor, force you to improve mobility. Then, when you go back to normal height (say when you are pulling a max), your point where you “break from the floor” will be significantly higher than where you have been breaking it from the floor. You will have an easier time getting into position, an easier time breaking it, and be moving the weight a shorter distance than normal. [/quote]
Great advice here. I’m a sumo lifter but do my deficit deads conventional. Eventually when you get strong with conventional deficit deadlifts it will make sumo lifts feel like rack pulls. Great carryover. For me at least.
For conventional deficit deads: Concentrate on getting the bar to your knees with your back in good position, almost dragging the bar across your shins and kneecap (you might bleed, but that only lets you know you are doing it right,) then once you are past that point, pull back back and thrust your hips into it. Almost like you are going to F*** the snot out of that bar. Those are the cues that work best for me.
I’ll also put my vote in for deficit deads and dynamic work against medium bands with about 50% 1RM.