I pulled a 475 a little while ago and I started shaking uncontrollably once I got it past my knees.
I never had any issues pulling from that point with rack deads and I was wondering if anyone had any insight into why this was happening and what I could do to stop it in the future
also is my back rounding something I should be worried about?
You are most likely rack pulling from a different position than the top of your deadlift. Most people shove their knees under the bar and quarter squat a rack pull (this is nothing like the top of a deadlift). It is better positioning wise to start a rack pull from below the knee. It forces you into your deadlift position at the top.
Weak Glutes, Hips, and Hamstrings.
Hyper extensions, Hip Thrust, Pull Through and the such.
[quote]Reed wrote:
Weak Glutes, Hips, and Hamstrings.
Hyper extensions, Hip Thrust, Pull Through and the such.[/quote]
All true…that being said it is not uncommon to see ‘shaking’ and ‘rounding’ on max’near max attempts. It is not a place to visit regularly. Work on your weaknesses[see above] and make another run at 475 in a couple of months.
[quote]Reed wrote:
Weak Glutes, Hips, and Hamstrings.
Hyper extensions, Hip Thrust, Pull Through and the such.[/quote]
^^ This
GHR can do wonders for this.
[quote]BlueCollarTr8n wrote:
[quote]Reed wrote:
Weak Glutes, Hips, and Hamstrings.
Hyper extensions, Hip Thrust, Pull Through and the such.[/quote]
All true…that being said it is not uncommon to see ‘shaking’ and ‘rounding’ on max’near max attempts. It is not a place to visit regularly. Work on your weaknesses[see above] and make another run at 475 in a couple of months.
[/quote]
This is how I prefer to interpret what he said:
Be able to deadlift 500 and you won’t shake as bad with 475. OP, that’s just heavy ass weight – and an impressive pull.
Heavy Kettle Bell swings with emphasis on glute contraction helped me with the same problem and got me past the 500lb barrier.
[quote]frankjl wrote:
[quote]BlueCollarTr8n wrote:
[quote]Reed wrote:
Weak Glutes, Hips, and Hamstrings.
Hyper extensions, Hip Thrust, Pull Through and the such.[/quote]
All true…that being said it is not uncommon to see ‘shaking’ and ‘rounding’ on max’near max attempts. It is not a place to visit regularly. Work on your weaknesses[see above] and make another run at 475 in a couple of months.
[/quote]
This is how I prefer to interpret what he said:
Be able to deadlift 500 and you won’t shake as bad with 475. OP, that’s just heavy ass weight – and an impressive pull.[/quote]
LOL…you would be correct.
A 3xBW pull is a place many lifters never reach.
It is worth noting that he did that double overhand as well!
thanks a lot, definitely going to work on some of these.
One thing I dont understand too well is pull throughs, how exactly should I program these?
[quote]Reed wrote:
Weak Glutes, Hips, and Hamstrings.
Hyper extensions, Hip Thrust, Pull Through and the such.[/quote]
All this + Dimmel deads and GHR
You are too far forward. When you roll the bar back, initiate the pull while your shins are perpendicular to the floor. If you initiate the conventional pull (with sumo you want the bar touching the shins) when the bar is right on the shins then your knees will be over your toes and the weight will pull you forward. When the bar is 2-4 inches from your shins, then your shins should be perpendicular so you sit back (not like a squat but put your hips down slightly so there is no slack in the arms and the shoulders are directly over the bar, now drive your heels into the ground (hard quad drive - but synched up with the back and hips).
Time the initial driving movement with that of the back so that, although the back is slightly straightening (breath held low in the belly, expanding your abdominals and obliques with a tight back moving primarily at the hips although guys with really strong lumbar and thoracic erectors and lats can round a little) the shoulders stay over the bar, not in front, and as you get to the top of your knees (at this point the back has moved from about a 45 degree angle to a 60-70 degree angle thrust your hips into the bar as you lock your legs. Watch Ed Coan, he time the congenital pull beautifully and keeps the bar very close to him with his shoulder over and slowly moving behind the bar.
[quote]Garcia Vega wrote:
the congenital pull [/quote]
I lol’ed.
And this thread is 2 years old.