Welcome Guest [Log In] [Register]
Add Reply
Deadlift Start; Weakness
Topic Started: Jul 29 2005, 01:55 PM (323 Views)
Big Tom.
Thinks There is Nothing Wrong with Doing Curls in the Squat Rack
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???
Offline Profile Quote Post Goto Top
 
Olly Jackson
Member Avatar

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.
Offline Profile Quote Post Goto Top
 
terry_hollands
Member Avatar
I'm 29 Stone I can wear whatever the fuck I want!!&#
Quote:
 
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.


agreed front squats seem to help my drive off the floor
Offline Profile Quote Post Goto Top
 
WildGorillaMan
Member Avatar
P&B Ambassador to the SDF
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.

Offline Profile Quote Post Goto Top
 
McLifter
Member Avatar

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 :azz
Offline Profile Quote Post Goto Top
 
Spiderman
Member Avatar

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.
Offline Profile Quote Post Goto Top
 
Big Tom.
Thinks There is Nothing Wrong with Doing Curls in the Squat Rack
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
Offline Profile Quote Post Goto Top
 
BojanD
Member Avatar

McLifter
Jul 29 2005, 06:06 PM
Besides doing more front squats you could do some Zerchers as well.


Could you please explain those Zerchers???

If you have pics or vid it would be cool.
Offline Profile Quote Post Goto Top
 
terry_hollands
Member Avatar
I'm 29 Stone I can wear whatever the fuck I want!!&#
http://www.marunde-muscle.com/fitness/askem_z_lift.html
Offline Profile Quote Post Goto Top
 
BojanD
Member Avatar

Thanks!
Offline Profile Quote Post Goto Top
 
sqeezemasterflash
Member Avatar
Now you're boring us
Box squats with lots of band tension have helped the start of my deadlift as well.
Offline Profile Quote Post Goto Top
 
HumphreysCraig00
Member Avatar

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
Offline Profile Quote Post Goto Top
 
1 user reading this topic (1 Guest and 0 Anonymous)
« Previous Topic · Training · Next Topic »
Add Reply