Stuck On Deadlifts

Bigger Stronger Leaner Powerlifting & Strength Sports
1

OK, I deadlifted 460 back in Nov. '11, but my back was slightly curved, so around Dec-Jan, I started form checking, and doing it the correct way. I always made sure to reset completely between reps, so that I could maintain good form. I’m on week 9 of Ed Coan, and last night I had to do 455. I do it – correctly, and it wasn’t easy…At all. So I kind of figured that my max hasn’t risen at ALL. And a bodybuilder that was watching me, told me one side went up before the other. Any suggestions? I wanted 500 by June, but man…This is tragic LOL

Also, I deadlift sumo. But for the speed sets, or the first two sets of the first two weeks of 5/3/1, I go conventional to strengthen my back. Should I just go 100% sumo?

2

Zero hip extension, bad setup. You’re rounded before you ever pull. Hips don’t give you much at all. You need a lot of technical work but once you get it you’ll have 500 no problem.

Get some film of you pulling conventional (maybe even with the same weight) and let us compare to see if you really need to stick with conventional or if you’re good with sumo. Some have better leverages for one or the other.

Also lose the seizure related videos for critiques, I nearly turned it off honestly.

3

For starters, your hips rise too fast and your lats don’t appear to be locked in. Might have to widen your stance a little and push your knees out more.

On your setup, set your feet first, then sit back and grab the bar, set your lats/upper back, and pull. Drive out with your knees, and when the bar gets past your knees drive your hips forward as you lock your knees out.

If you are going to pull sumo then pull sumo all the time, at least until your technique is sound. Sumo is much more technically demanding than conventional.

Good examples (though both of these guys are probably a lot shorter than you are):

Also, get a real belt.

4

[quote]LiquidMercury wrote:
Zero hip extension, bad setup. You’re rounded before you ever pull. Hips don’t give you much at all. You need a lot of technical work but once you get it you’ll have 500 no problem.

Get some film of you pulling conventional (maybe even with the same weight) and let us compare to see if you really need to stick with conventional or if you’re good with sumo. Some have better leverages for one or the other.

Also lose the seizure related videos for critiques, I nearly turned it off honestly.[/quote]

LOL, I like video editing.

Recent film? The last one I have is from Feb '11…LOL

But OK,thanks

[quote]Steel Nation wrote:
For starters, your hips rise too fast and your lats don’t appear to be locked in. Might have to widen your stance a little and push your knees out more.

On your setup, set your feet first, then sit back and grab the bar, set your lats/upper back, and pull. Drive out with your knees, and when the bar gets past your knees drive your hips forward as you lock your knees out.

If you are going to pull sumo then pull sumo all the time, at least until your technique is sound. Sumo is much more technically demanding than conventional.

Good examples (though both of these guys are probably a lot shorter than you are):

Also, get a real belt.[/quote]

Thank you so much. So I’m pushing the lats back when I’m down? In a stiff position?

Also, what is a “Real belt”? I thought mines was “real”.

5

By a real belt he means a uniform 4inch belt at 10 or 13mm. Check out inzer or titan belts. I have the inzer lever and it is great. GF has the toro single prong and it is great… Just get a real belt.

6

[quote]Controversy wrote:

Thank you so much. So I’m pushing the lats back when I’m down? In a stiff position?

Also, what is a “Real belt”? I thought mines was “real”.

[/quote]

Pull your lats back and down like you’re benching. (EDIT: Not exactly like you’re benching; more down than back.)

By real belt, I mean a 4" wide powerlifting belt.

http://www.houseofpain.com/product/powerlifting-belts/1-prong-forever-belt-10mm.html

7

[quote]Steel Nation wrote:

[quote]Controversy wrote:

Thank you so much. So I’m pushing the lats back when I’m down? In a stiff position?

Also, what is a “Real belt”? I thought mines was “real”.

[/quote]

Pull your lats back and down like you’re benching. (EDIT: Not exactly like you’re benching; more down than back.)

By real belt, I mean a 4" wide powerlifting belt.

http://www.houseofpain.com/product/powerlifting-belts/1-prong-forever-belt-10mm.html[/quote]

$77!? DANGGGGGGGGGGGGGGGGGGGGGG…Won’t be getting that any time soon. I do have their wrist wraps, though…Good stuff. But I’ll look into it. Thanks. I’ll film a new video and send it to you (somehow)

8

[quote]Controversy wrote:

[quote]Steel Nation wrote:

[quote]Controversy wrote:

Thank you so much. So I’m pushing the lats back when I’m down? In a stiff position?

Also, what is a “Real belt”? I thought mines was “real”.

[/quote]

Pull your lats back and down like you’re benching. (EDIT: Not exactly like you’re benching; more down than back.)

By real belt, I mean a 4" wide powerlifting belt.

http://www.houseofpain.com/product/powerlifting-belts/1-prong-forever-belt-10mm.html[/quote]

$77!? DANGGGGGGGGGGGGGGGGGGGGGG…Won’t be getting that any time soon. I do have their wrist wraps, though…Good stuff. But I’ll look into it. Thanks. I’ll film a new video and send it to you (somehow)
[/quote]

It might be a lot to invest initially, but it should last you your whole lifting career. Would make a good Christmas/bday gift.

9

[quote]Controversy wrote:

[quote]LiquidMercury wrote:
Zero hip extension, bad setup. You’re rounded before you ever pull. Hips don’t give you much at all. You need a lot of technical work but once you get it you’ll have 500 no problem.

Get some film of you pulling conventional (maybe even with the same weight) and let us compare to see if you really need to stick with conventional or if you’re good with sumo. Some have better leverages for one or the other.

Also lose the seizure related videos for critiques, I nearly turned it off honestly.[/quote]

LOL, I like video editing.

Recent film? The last one I have is from Feb '11…LOL

But OK,thanks

[/quote]

Not sure what you mean by “recent film”. And if that’s all you took out of that comment and nothing about hip extension you’re missing the point.

10

As some immediate aid, get a powerlifter’s belt and learn to use it properly. If it’s on right, you’re not going to want to keep it on longer than your lift. Your waist should feel like the tree trunk of a 2000 year old oak tree. My PR jumped from 445 to 500 with a belt, that’s why I’m saying this.

11

All you need is this:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=299&pid=4614

$50 and you’re good. It will last you for LIFE so it’s worth it.

For starters, try to get your shins perpendicular to the floor. That cue should help you sit back more and flex at the hips instead of the back. try looking up if it helps you keep your back flat

12

If price is an issue, get this

http://www.proflexsports.com/product/116.html

Used it for years, never let me down.

13

[quote]Kevin5255 wrote:
All you need is this:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=299&pid=4614

$50 and you’re good. It will last you for LIFE so it’s worth it.

For starters, try to get your shins perpendicular to the floor. That cue should help you sit back more and flex at the hips instead of the back. try looking up if it helps you keep your back flat[/quote]

Don’t think OP wears a 3XL though