Due to some hip problems, I’m not currently doing full deadlifts. I’ve temporarily switched to pin pulls(partial deadlift) while I work to resolve my hip issues. While it varies slightly, I’m usually pulling from right around knee high with the partials(sometimes a bit below & sometes a bit above.)
It is already apparent to me that full deadlifts carry a much higher fatigue factor than partials as I’m not even that drained after pin pulls despite heavier working weights.
What I’m really wondering is what muscle groups see the biggest reduction in workload when the pull off the floor is taken out of the picture. I’d like to add in some accessory work for the slightly neglected muscle groups but I’m not all that certain what they are.
I would definitely add in some hamstring work. That is one thing yoiu will not be hitting as much with the partials.
Look at doing some good mornings also if your body will allow.
D.J.
[quote]Zell959 wrote:
Due to some hip problems, I’m not currently doing full deadlifts. I’ve temporarily switched to pin pulls(partial deadlift) while I work to resolve my hip issues. While it varies slightly, I’m usually pulling from right around knee high with the partials(sometimes a bit below & sometes a bit above.)
It is already apparent to me that full deadlifts carry a much higher fatigue factor than partials as I’m not even that drained after pin pulls despite heavier working weights.
What I’m really wondering is what muscle groups see the biggest reduction in workload when the pull off the floor is taken out of the picture. I’d like to add in some accessory work for the slightly neglected muscle groups but I’m not all that certain what they are.
[/quote]
Make sure you don’t go to wild with the pin pulls. These can be as stressful on recovery as a regular deadlift.
I like pin pulls; I am not sure how it correlates, but the week before I set a pr in the dead, I rack pulled. Again, I am not sure about ratios and percentages and all that, but rack pulls work.
[quote]Zell959 wrote:
Due to some hip problems, I’m not currently doing full deadlifts. I’ve temporarily switched to pin pulls(partial deadlift) while I work to resolve my hip issues. While it varies slightly, I’m usually pulling from right around knee high with the partials(sometimes a bit below & sometes a bit above.)
It is already apparent to me that full deadlifts carry a much higher fatigue factor than partials as I’m not even that drained after pin pulls despite heavier working weights.
What I’m really wondering is what muscle groups see the biggest reduction in workload when the pull off the floor is taken out of the picture. I’d like to add in some accessory work for the slightly neglected muscle groups but I’m not all that certain what they are.
[/quote]
It really depends on how you perform your full dead. there are many different styles that emphasize different muscle groups. for example, I use a sumo style and use a great deal of hip and quad to break the bar off the floor. In a conventional dead, the hams and lower back are stressed greatly.
Exactly your nearly taking all the hip, and leg out of the move and depending on how much you emphasize the glute activation them as well.
They are a great tool but not to be a full replacement for a DL get back to some full pulls as you can even if going lighter for reps at first and using BIG loads on Rack pulls until ready
[quote]Phill wrote:
Exactly your nearly taking all the hip, and leg out of the move and depending on how much you emphasize the glute activation them as well.
They are a great tool but not to be a full replacement for a DL get back to some full pulls as you can even if going lighter for reps at first and using BIG loads on Rack pulls until ready
Phill[/quote]
I do realize they aren’t a proper substitute, but I just can’t do a full dead right now, even with light weight. I’m hoping it will be a short term substitution.
what i did was use this method
started at a high pin -
1 inch over the knee
after 6 weeks drop 20lbs in weight and work up again
at knee level
after 4 weeks drop 20lbs in weight and work up again
1 inch below the knee
after 4 weeks drop 20lbs in weight and work up again
2 inches below the knee
after 4 weeks drop 20lbs in weight and work up again
3 inches below the knee
after 4 weeks drop 20lbs in weight and work up again
from the floor
my injury was different i managed to get a peice of steel through my knee cap and had limited knee bend abilitly
Iv heard that you should be able to pull more off a rack than off of the floor, however, this isnt the case with me.
I find it much much easier to pull off the floor than from a 6-inch pin. My guess is because I tend to do most of my initial accelerating with my legs and I dont involve my back until the plates are 6-8 inches off of the ground…which means Im robbing myself of the initial momentum from the use of my legs when I pull from the rack.
[quote]fightingtiger wrote:
Iv heard that you should be able to pull more off a rack than off of the floor, however, this isnt the case with me.
I find it much much easier to pull off the floor than from a 6-inch pin. My guess is because I tend to do most of my initial accelerating with my legs and I dont involve my back until the plates are 6-8 inches off of the ground…which means Im robbing myself of the initial momentum from the use of my legs when I pull from the rack.
Anyone else have this issue?[/quote]
I seem to pull better off of the floor than off of the pins also.
[quote]MODOK wrote:
Jason B wrote:
fightingtiger wrote:
Iv heard that you should be able to pull more off a rack than off of the floor, however, this isnt the case with me.
I find it much much easier to pull off the floor than from a 6-inch pin. My guess is because I tend to do most of my initial accelerating with my legs and I dont involve my back until the plates are 6-8 inches off of the ground…which means Im robbing myself of the initial momentum from the use of my legs when I pull from the rack.
Anyone else have this issue?
I seem to pull better off of the floor than off of the pins also.
You guys sound like you need to really concentrate on rack pulls and reverse band deads then…sounds like the lockout is weak.
[/quote]
EXACTLY you found your weak spot ATTACK it. You all would benefit from what the OP is forced to do.
