What styles or grips do you guys use for bench? I use a closer grip and drive off my lats, but i noticed my strength with a medium grip has not improved too much, so im doing it for strength and the lat drive for technique. How does this sound?
What style of deadlift do you find most effective. I used to use a lot of back with less knee bend, was told it was OK. Another coach, who has a national record told ma to use a squat leg action. While i go upright with leg drive now, i still use a Sumo style. Is sumo just for short blokes. What do you know? Throw in some squat & assistance tips if u like.
The whole low-squat starting point for deadlifting is most likely a wasted effort. Next time you deadlift, pay attention to the point at which the plates come off the ground. Where are your knees at this point? You will probably notice that they are at a much greater angle then the starting position. There is no reason to start that low if you are not going to use the intial movement to aide in the lift. The starting angle of the knees should be slightly less than the angle that your knees are at when the plates leave the floor. Anything less than this is simply a waste of exerted energy and will take away from the total poundage that you could have lifted should you have started with your knees at a greater angle (i.e. legs straighter).
As far as sumo style being for shorter individuals; it is quite the opposite. The sumo style is recommended for taller individuals in order to shorten the distance between their trunk and the bar.
If you want to put some extra emphasis on the glutes and hams, assume the sumo stance and press against the side of your sneakers as if you were trying to "spread the floor." This is a technique recommended by dave tate in order to keep the tension on the "squatting muscles" (i.e. the hams and glutes) when performing a powerlifting style squat. I have found it quite beneficial when performing deads also.
i agree with joel. i’ve seen lots of people say drop your ass to the ground when you deadlift. but the bar isn’t lifted off the ground until their ass has come up. i’ve been training for a while now and i’m at the point that my sumo has almost caught up to my conventional. i think my sumo will pass my conventional soon. just find what works better for you depending on your particular strengths and weaknesses at that time. still trying to figure out my best bench grip. right now, i think its my ring finger on the power ring that works best for me.
This isnt in regards to strength just comfort, I find when benching to sue a grip that it the same distance as when i do push ups, i.e. get down into a psuh up position whatever is the first and most natural position you come to. the distance between your hands will be the exact distance you use while bencing, try it and see what you think, I found it to be optimal.
I agree, this is a technique recommended by shawn phillips which i have found to be optimal for both comfort and strength. When doing a pushup, you will naturually get in the most advantagous position; measure this distance and use it while benching. Good advice.
Rik. Where’s you sticking point on bench?
Joel - Your analysis of optimal deadlift starting position begs the question, since the bar can begin to leave the ground at any degree of leg extension in one’s deadlift depending on how one wants to execute the movement. For example, you can go up to a barbell on the floor with legs completely straight and just bend over at the waist and stiff-legged deadlift it up. That does not mean, clearly, that that is the “natural” or “optimal” degree of leg extension at which the bar begins to move. Similarly, one can adjust the load so that one can get into a full squat and begin to pull the deadlift off the ground as soon as the knees begin to rise. So, it’s not a question of where leg extension “naturally” begins to coincide with the bar moving, but rather of what one wants to accomplish.
Beings that Rik titled his post “powerlifting technique” i made the assumption that he was looking for responses that directed his technique towards moving maximum poundage.
"one can adjust the load so that one can get into a full squat and begin to pull the deadlift off the ground as soon as the knees begin to rise"
I couldn't say it better myself; in order for the above sequence of events to occur, you would have to lighten the load. That is not the position to start in if you want to lift the greatest amount of weight possible. The position to start in would be slightly lower than the point at which leg extension "naturally" begins to coincide with bar movement. That is exactly what i said in my previous post.
Joel - you’re right. I totally glossed over the part in your original post that said the technique you were espousing is for maximal weightage. My bad. Sorry.
Sticking point is just below 90deg on bench. As far as mechanics go I am 5,11" & medium bone structure & limb length (i think)
I’m no powerlifting expert, but I’m guessing that neural connection to your pecs is the limiting factor then (usually people have weak triceps). I’m just shooting in the dark here - so don’t flame me. Maybe pre-fatigue the pecs something fierce using 1 1/3 flies (see week one of super strength for details) and then do bench (obviously go light). You should be able to feel your pecs working much, much better and teach your brain how to move those biatches. I’ve had some successes with sticking points using that technique. Try that for a few sessions, maybe? I don’t know if you’re looking for advice.
Anything i can get my grubby little hands on I am thankful for. Thanks everyone!