| Deadlift Start; Weakness | |
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| Tweet Topic Started: Jul 29 2005, 01:55 PM (323 Views) | |
| Big Tom. | Jul 29 2005, 01:55 PM Post #1 |
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Thinks There is Nothing Wrong with Doing Curls in the Squat Rack
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The weak part of my lift is actuallt grinding the weight off the floor, if i can break the weight 3 - 5inches off the floor, the rest is quite easy. What excercises are used to strengthen this part of the lift. Apart from deads off a box, any other suggestions? Power cleans, legpress etc??? |
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| Olly Jackson | Jul 29 2005, 02:37 PM Post #2 |
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Whilst they are pretty similar to deads off a box, snatch grip deads will hit the start hard. I think deep front squats will also help, theyll enable you to get more of a leg drive into the start. |
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| terry_hollands | Jul 29 2005, 03:18 PM Post #3 |
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I'm 29 Stone I can wear whatever the fuck I want!!
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agreed front squats seem to help my drive off the floor |
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| WildGorillaMan | Jul 29 2005, 03:39 PM Post #4 |
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P&B Ambassador to the SDF
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Also, experiment with foot and hand position. These have a huge impact on your leverage. I found my leverage off the floor is best with my heels ~6-7" apart. Also, my hands are < shoulder width, which puts my hands about an inch on the smooth part of my bar. |
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| McLifter | Jul 29 2005, 05:06 PM Post #5 |
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As they boys suggested the best thing you can do to increase your start strength from the floor is to pull off of a box. Try one that is four inches from the ground. Work on your hamstring strength as this is the primary mover for the Deadlift start. RDLs and Stiff leg Deads as well as pulling off of the Blocks should help to make this easier. Visualize that you are pushing your feet through the floor when you start your pull. Your back should be flat or slightly arched, the bar tight to your shins and your head and chest should be high. This allows you to keep your hips down and aides in the drive from the floor. If your hips pop up too quick you lose the drive from the floor and you are stiff legging it from there. Not the best for a max pull. Besides doing more front squats you could do some Zerchers as well. McLifter
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| Spiderman | Jul 29 2005, 06:15 PM Post #6 |
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I had the same problem. I started deadlifting while standing on two cinder blocks. THe bar was just touching the tops of my feet. This made a huge difference in only a few weeks on my normal deadlift. |
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| Big Tom. | Jul 30 2005, 12:18 AM Post #7 |
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Thinks There is Nothing Wrong with Doing Curls in the Squat Rack
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Yeh, some of the suggestions make sense. The one about the hamstring is deffo true, they are a definate weakpoint 4 me. Due t laziness. Im guna implement some of these ideas and see gow they work. Tahnks |
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| BojanD | Jul 30 2005, 08:55 AM Post #8 |
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Could you please explain those Zerchers??? If you have pics or vid it would be cool. |
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| terry_hollands | Jul 30 2005, 03:29 PM Post #9 |
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I'm 29 Stone I can wear whatever the fuck I want!!
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http://www.marunde-muscle.com/fitness/askem_z_lift.html |
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| BojanD | Aug 1 2005, 09:12 AM Post #10 |
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Thanks! |
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| sqeezemasterflash | Aug 1 2005, 05:23 PM Post #11 |
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Now you're boring us
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Box squats with lots of band tension have helped the start of my deadlift as well. |
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| HumphreysCraig00 | Aug 22 2005, 06:11 PM Post #12 |
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HArd leg work (Front/back squats (front are preferable)) are good ways of improving deadlift start strength, those with dls off blocks should get you sorted |
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