[quote]maraudermeat wrote:
AlphaDragon wrote:
maraudermeat wrote:
AlphaDragon wrote:
novaeer wrote:
AlphaDragon wrote:
Thanks for the reply.
I use wrestling shoes to pull in. I simply don’t feel “comfortable” pulling in bare feet. The bar, in general, is actually over the front of toes (I have small feet)and even in front of the toes sometimes.
As I dropped to a pulling stance right now to check the bar position, I did notice that it seems to be my hips that don’t allow me to go down further.
Again, thanks for the reply and any follow-up you can provide to get me to fix this problem.
AD
I’d suggest starting with the bar where it would cut your feet in half. If you find that you can’t get your hips down easily at the start of the lift, keep them high then pull yourself into position just before you break the bar from the floor.
They don’t have to be so low that your thighs are parallel to the floor, but low enough to allow you to push your heels through the floor with as much force as possible. Don’t stay down too long either, since that negates any stretch reflex that you might have and will make the lift harder.
It sounds like a lot and it does take some practice, but one day it will just click. Also, do some hip mobility exercises during your warmup just before you pull as it will make setting up and getting your hips down easier.
Give it a try when you DL next week, but if you have any more problems feel free to post your questions.
I’ll sure give it a try next time, bro. Thanks for the advice.
now that i’m gearing up for my next meet, i’m going to split my ME lower day into two days a week, but normally i rotate every other week between emphasizing the dead or the squat.
one week i will start with a heavy squat variation and then the second ME of the day would be a dead but not with the same intensity as the first ME. the next week i would start with a dead variation and follow up with a less intense squat variation. I did it this way becuase i need lots of rest through the week and i like the RE day for mass and recovery.
as for the leg press i like them becuase for me i can get my feet in almost the same position that i use for squats and deads. i put my feet really high (actualy toes hang off the top) and as wide as i can go. i get a lot of ham and glute out of them. i also bring it back as far as i can and pause every rep.
you’ve also been talking about your dead. have you mentioned yet if you sumo pull or coventional pull? if you pull sumo (like me) are your feet straight ahead or turned out? i started pulling like Bartley awhile back and it has worked pretty good for me. there’s a really good video on Elitefts of his set up.
He calls it “jacking up the legs”. He tries to “dislocate” his hips on his set up. he tries to get his legs as parallel to the bar as he can. it’s pretty awesome. check it out.
meat
Thanks for the reply.
For the last two weeks, I’ve been pulling conventional style. Back before I tried this style of training, I’d alternate Conventional then sumo every 4-6 weeks and occasionally throw in a Snatch Grip DL (for humility’s sake).
When I pull sumo, feet are angled out. Maybe 75 degrees (just a guess)…or whatever is natural.
I found and checked out the video. Thx for the recommendation. If the “dislocating the legs” thing is what I think it is, I should be able to do it(I did Kungfu for many years and we trained to open our hips in “Horse” stance"…which basically looks exactly like the video showed).
Anyway: If you rotate focus b/t Dead for 2 weeks then squat for two weeks (using the second ME for whichever you don’t use for the first ME exercise), I assume you really lose nothing in terms of strength for those 2nd ME exercises?
How much less intensity did you do the 2nd ME exercise?
I am thrilled to be seeing my DL improving so quickly (It stalled for a LoooOoonnngg time)…and it will be really hard to stop doing it hard and heavy (passing 1rm PR’s).
Sorry about too many noob questions, but I take everything you guys say and truly consider it, and use whatever I can.
AD
you are definitely well on your way. take in all the info. you can… try it all… use what works and ditch the rest. all of my suggestions are what work for me. they definitely arent going to work for everyone.
i’ve found that rotating dead and squat helps to keep them both moving up. as for the second movemnent intensity… i do everything pretty much by feel. i don’t do the whole % thing. i find that i have good days and bad. but as a rule of thumb i will go for a 1 RM or a double on my first movement and usually keep the second ME to 3-5 reps. i will usually do a high rep set at the end of the second ME but not after the first.
try it out… it may work for you or it may be total crap for you.
you are smarter than the average bear:)
and i don’t mean the Curious kind:)
meat
[/quote]
I agree find what works.
I dfo much the same only im in a four week rotation with only one week being DLing. the other I do a squat as the first ME then a DL form as a second. SLDL, zercher DL, and Con. DL for reps one all out set in the 80-90% zone.
Like Meat suggested try it all one thing at a time and figure out what works best for you
Phill
LOL or polka dots just finish off the look