Do I not lock my shoulders back when I pull?
430 x 8
How does my form look on this? Does the hyperextension of the back look a lot less?
usually if i post after it shows up
Stay tighter man, your very shaky. Fill your belly with air and hold it till lockout.
The reason you got 430x8 that time was because you were bouncing at the bottom; didn’t have anything to do with the hyper extension.
You should be competing, your seriously strong for your weight what do you pull for a single?
[quote]BlackLabel wrote:
Stay tighter man, your very shaky. Fill your belly with air and hold it till lockout.
[/quote]
I’ve never understood the concept of staying tight or holding air. Currently I exhale on every rep but when I saw one of the fellow powerlifters here hit 405x15 on squat while holding his breath for maybe 8 of those reps then didn’t exhale again until the 15, it made me start thinking if I try it also I won’t get stuck in the hole on squat or at the bottom on deadlift. But I still don’t understand the concept or the reasoning as to why someone should do that rather than exhaling on each rep.
[quote]Sosruko wrote:
The reason you got 430x8 that time was because you were bouncing at the bottom; didn’t have anything to do with the hyper extension.
You should be competing, your seriously strong for your weight what do you pull for a single?[/quote]
I don’t plan on maxing until after I finish my 16 weeks of 5/3/1. The most I’ve ever gotten was 475 but then I fucked up my knee squatting and gave up on legs for about 2 semesters. Right now my deadlift and squat are at the highest they’ve ever been in my life so I really would love to compete but don’t know if I should use my current 5/3/1 as a competition prep or get onto a different program. Enough of the rambling I guess, my goal is to compete next semester
About the being tight part - when you approach the bar and stand where you’re gonna end up standing you want to push your feet toward the plates as if your were to seperate the floor, this you should feel on the outside of your thighs, next you want to flex your glutes, get a good breath of air and push out on the belly - try to seem fat. Keep al this tension and feel it building up as you go to grab the bar, then explode from the bottom and stay tight all the way.
[quote]hurg53 wrote:
[quote]hungry4more wrote:
[quote]hurg53 wrote:
[quote]HERC410 wrote:
hmm the only things i see that could be fixed,
1 keep your knees out
2 turn yuor toes out more
3 don’t hyperextend
4 get tighter
5 stop sumo dling, its cheating
do all but the 5th to improve your sumo Dl.[/quote]
how is sumo dling “cheating”?[/quote]
Because some people aren’t flexible enough to do it properly, and others don’t have the leverages to pull sumo and have a bigger number than their conventional. It’s retarded to call it cheating. The whole fucking point of powerlifting is to lift as much as possible, while abiding by the rules. That would be like saying it’s cheating to squat with a wide stance in a suit, because it lets you lift more weight. No shit, that’s the damn goal. [/quote]
yea i was thinkin the same thing. hercs a fuckin idiot hahahahaa. [/quote]
No, he was just joking actually man.
[quote]jonatan-shg wrote:
About the being tight part - when you approach the bar and stand where you’re gonna end up standing you want to push your feet toward the plates as if your were to seperate the floor, this you should feel on the outside of your thighs, next you want to flex your glutes, get a good breath of air and push out on the belly - try to seem fat. Keep al this tension and feel it building up as you go to grab the bar, then explode from the bottom and stay tight all the way.[/quote]
Good description right there.
OP, as a rule of thumb, PLers generally like holding their breath during sets to stay as tight as possible. For some people, this may increase the chances of you blacking out. I almost always take at least one breath between reps with heavier weights on big compounds, but on smaller lifts (curls, tricep extensions, lateral raises, etc), I’m more likely to bang out multiple reps on one breath, since the work you’re doing doesn’t require as much oxygen. Whichever works for you, do it.
Also OP, like Sosruko said, you can’t compare a 430x8 touch and go with a 405x8 dead stop set, they’re 2 totally different animals.
Yeah I think I’m going to try lifting by holding my breath this coming week since it’s my deload week. See how my body responds to it.
Dead stop all the way
[quote]ros1816 wrote:
Dead stop all the way [/quote]
I always do dead stop, unless I’m going high reps. Forces you to explode from the ground.
Imitate the technique of lifters who have great economy of motion and you will go far. Some examples:
Viktor Furazhkin
Ismo Lappi
Hassan El Belghitti
Without getting to picky:
-Brace the core prior to tensing the bar and be more patient off the floor.
-Reduce the spinal hyperextention at lockout, some judges like to see this to a degree(whether its safe seems to be irrelevant) but theres no need to ‘train’ it.
Strong deadlift.
OP: I hope you stick to your goal to compete, you’ve got a good deadlift.
[quote]mrodock wrote:
Imitate the technique of lifters who have great economy of motion and you will go far. Some examples:
[/quote]
If we’re discussing lifters with great sumo form I have to add Jarmo Virtanen to the list. His lifts are so damn good, seeing them makes me want to switch to sumo (and I fucking suck at sumo).
I really appreciate all of the info, especially the videos here guys. But I have one question, I believe all of the videos that were posted are of guys wearing suits. I don’t ever plan on using gear at any point in my life but do the suits help keep their form strict. It’s kind of hard for me to imagine having form that strict pulling a weight that’s ridiculous for a raw lifter. Especially of the last guy’s it literally looks like he went straight up with no bend.
[quote]Efeguwewe wrote:
I really appreciate all of the info, especially the videos here guys. But I have one question, I believe all of the videos that were posted are of guys wearing suits. I don’t ever plan on using gear at any point in my life but do the suits help keep their form strict. It’s kind of hard for me to imagine having form that strict pulling a weight that’s ridiculous for a raw lifter. Especially of the last guy’s it literally looks like he went straight up with no bend. [/quote]
Well, for starters I didn’t really mean that you should pull exactly like Virtanen because deadlift form is a bit individual. I just couldn’t resist posting that since vids were being posted, it’s a kickass deadlift after all.
As for his form without a suit, I haven’t heard or seen anything that indicates that it was much different than with suit. I’ve also heard that he never pulled max deadlift in training, only in competition, so that makes it even harder to say. What I do know is that he worked VERY much on his form, you cold probably even say he was obsessing over it. There’s an old finnish coach who writes a lot on swedish forums, he knows Jarmo in person and have told some stories about him.
The way I understand his deadlift form from the explanations I’ve seen is that he starts with the hips very low and very close to the bar, the back is also very straight. This means that every part of him is very close to the bar, supposedly this gives a strong start. If you pay attention you will see that right after the start, he lets his hips rise a little without the bar really moving. This creates some momentum for the actual lift and I also guess it lets him get more use of his back.
First of all, he had very good form right from the beginning (his uncle had a world record deadlift so I guess he got a good start) but he still made many improvements to it during his career. He would spend a lot of time watching videos with successful lifters to learn from, more importantly, he would watch the lifters that had a build that resembled HIS OWN. Another thing I know is that he would spend HOURS practicing in front of the mirror. No weight, just practicing form and stretching to get his shoulders as loose and low as possible.
Here’s an article about some finnish deadlifters, there’s a little about Virtanen in it.
http://www.elitefts.com/documents/finnish-deadlift-secrets.htm
Here’s part 2 that goes into more detail about training: http://www.elitefts.com/documents/finnish_deadlift_secrets2.htm
Sorry for the off topic but I hope you don’t mind.
[quote]mrodock wrote:
Imitate the technique of lifters who have great economy of motion and you will go far. Some examples:
Viktor Furazhkin
Ismo Lappi
Hassan El Belghitti
[/quote]
Awesome vids man, thanks for posting those.
[quote]Matsa wrote:
[quote]Efeguwewe wrote:
I really appreciate all of the info, especially the videos here guys. But I have one question, I believe all of the videos that were posted are of guys wearing suits. I don’t ever plan on using gear at any point in my life but do the suits help keep their form strict. It’s kind of hard for me to imagine having form that strict pulling a weight that’s ridiculous for a raw lifter. Especially of the last guy’s it literally looks like he went straight up with no bend. [/quote]
Well, for starters I didn’t really mean that you should pull exactly like Virtanen because deadlift form is a bit individual. I just couldn’t resist posting that since vids were being posted, it’s a kickass deadlift after all.
As for his form without a suit, I haven’t heard or seen anything that indicates that it was much different than with suit. I’ve also heard that he never pulled max deadlift in training, only in competition, so that makes it even harder to say. What I do know is that he worked VERY much on his form, you cold probably even say he was obsessing over it. There’s an old finnish coach who writes a lot on swedish forums, he knows Jarmo in person and have told some stories about him.
The way I understand his deadlift form from the explanations I’ve seen is that he starts with the hips very low and very close to the bar, the back is also very straight. This means that every part of him is very close to the bar, supposedly this gives a strong start. If you pay attention you will see that right after the start, he lets his hips rise a little without the bar really moving. This creates some momentum for the actual lift and I also guess it lets him get more use of his back.
First of all, he had very good form right from the beginning (his uncle had a world record deadlift so I guess he got a good start) but he still made many improvements to it during his career. He would spend a lot of time watching videos with successful lifters to learn from, more importantly, he would watch the lifters that had a build that resembled HIS OWN. Another thing I know is that he would spend HOURS practicing in front of the mirror. No weight, just practicing form and stretching to get his shoulders as loose and low as possible.
Here’s an article about some finnish deadlifters, there’s a little about Virtanen in it.
http://www.elitefts.com/documents/finnish-deadlift-secrets.htm
Here’s part 2 that goes into more detail about training: http://www.elitefts.com/documents/finnish_deadlift_secrets2.htm
Sorry for the off topic but I hope you don’t mind.[/quote]
Also an excellent post, especially considering how much I love pulling sumo.